logo
BoostcampPNG

Minimum Effective Dose Training

by Dave W.

Program Description

Push yourself and add sets when needed to make good progress whilst not sacrificing too much time for the gym.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 02, 2026 09:48
  • Last Edited
    Jan 02, 2026 10:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Quadriceps
10.6%
Hamstrings
9.3%
Biceps
8.6%
Front Delts
8.3%
Upper Back
8%
Chest
7.3%
Glutes
7.3%
Lats
6.6%
Abs
6%
Middle Delts
4.7%
Lower Back
3.3%
Forearms
2.7%
Rear Delts
1.7%
Calves
1.3%
Other
1.3%
Abductors
1%
Adductors
0.7%
Cardio
0.7%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
1B
Dumbbell Row
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3
Lat Pulldown
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
4A
Spider Curl
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4B
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6A
Standing Calf Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6B
Hammer Curl (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
1B
Dumbbell Row
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3
Lat Pulldown
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
4A
Spider Curl
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4B
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6A
Standing Calf Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6B
Hammer Curl (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
1B
Dumbbell Row
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3
Lat Pulldown
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
4A
Spider Curl
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4B
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6A
Standing Calf Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6B
Hammer Curl (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
1B
Dumbbell Row
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3
Lat Pulldown
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
4A
Spider Curl
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4B
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6A
Standing Calf Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6B
Hammer Curl (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
1B
Dumbbell Row
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3
Lat Pulldown
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
4A
Spider Curl
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4B
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6A
Standing Calf Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6B
Hammer Curl (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
1B
Dumbbell Row
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3
Lat Pulldown
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
4A
Spider Curl
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4B
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6A
Standing Calf Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6B
Hammer Curl (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
1B
Dumbbell Row
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3
Lat Pulldown
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
4A
Spider Curl
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4B
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6A
Standing Calf Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6B
Hammer Curl (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
1B
Dumbbell Row
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3
Lat Pulldown
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
4A
Spider Curl
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4B
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6A
Standing Calf Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6B
Hammer Curl (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 9.5
2
Back Extension (Weighted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Leg Curl
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
5
Abs Crunch (Machine)
2
10-20 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 9.5
2
Back Extension (Weighted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Leg Curl
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
5
Abs Crunch (Machine)
2
10-20 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 9.5
2
Back Extension (Weighted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Leg Curl
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
5
Abs Crunch (Machine)
2
10-20 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 9.5
2
Back Extension (Weighted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Leg Curl
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
5
Abs Crunch (Machine)
2
10-20 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 9.5
2
Back Extension (Weighted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Leg Curl
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
5
Abs Crunch (Machine)
2
10-20 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 9.5
2
Back Extension (Weighted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Leg Curl
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
5
Abs Crunch (Machine)
2
10-20 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 9.5
2
Back Extension (Weighted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Leg Curl
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
5
Abs Crunch (Machine)
2
10-20 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 9.5
2
Back Extension (Weighted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Leg Curl
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
5
Abs Crunch (Machine)
2
10-20 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Incline Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Incline Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Incline Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Incline Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Incline Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Incline Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Incline Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Incline Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
6-12 reps
8-12 reps
RPE 8
RPE 9
1B
Incline Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
1
2
6-12 reps
6-15 reps
RPE 8
RPE 9
2B
Dip (Weighted)
1
2
6-12 reps
6-15 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Tricep Extension (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
6-12 reps
8-12 reps
RPE 8
RPE 9
1B
Incline Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
1
2
6-12 reps
6-15 reps
RPE 8
RPE 9
2B
Dip (Weighted)
1
2
6-12 reps
6-15 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Tricep Extension (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
6-12 reps
8-12 reps
RPE 8
RPE 9
1B
Incline Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
1
2
6-12 reps
6-15 reps
RPE 8
RPE 9
2B
Dip (Weighted)
1
2
6-12 reps
6-15 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Tricep Extension (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
6-12 reps
8-12 reps
RPE 8
RPE 9
1B
Incline Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
1
2
6-12 reps
6-15 reps
RPE 8
RPE 9
2B
Dip (Weighted)
1
2
6-12 reps
6-15 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Tricep Extension (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
6-12 reps
8-12 reps
RPE 8
RPE 9
1B
Incline Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
1
2
6-12 reps
6-15 reps
RPE 8
RPE 9
2B
Dip (Weighted)
1
2
6-12 reps
6-15 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Tricep Extension (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
6-12 reps
8-12 reps
RPE 8
RPE 9
1B
Incline Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
1
2
6-12 reps
6-15 reps
RPE 8
RPE 9
2B
Dip (Weighted)
1
2
6-12 reps
6-15 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Tricep Extension (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
6-12 reps
8-12 reps
RPE 8
RPE 9
1B
Incline Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
1
2
6-12 reps
6-15 reps
RPE 8
RPE 9
2B
Dip (Weighted)
1
2
6-12 reps
6-15 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Tricep Extension (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
6-12 reps
8-12 reps
RPE 8
RPE 9
1B
Incline Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
1
2
6-12 reps
6-15 reps
RPE 8
RPE 9
2B
Dip (Weighted)
1
2
6-12 reps
6-15 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Tricep Extension (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Hack Squat
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Single Leg Extension
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Leg Curl
2
10-20 reps
RPE 9
5
Hanging Leg Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Hack Squat
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Single Leg Extension
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Leg Curl
2
10-20 reps
RPE 9
5
Hanging Leg Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Hack Squat
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Single Leg Extension
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Leg Curl
2
10-20 reps
RPE 9
5
Hanging Leg Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Hack Squat
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Single Leg Extension
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Leg Curl
2
10-20 reps
RPE 9
5
Hanging Leg Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Hack Squat
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Single Leg Extension
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Leg Curl
2
10-20 reps
RPE 9
5
Hanging Leg Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Hack Squat
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Single Leg Extension
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Leg Curl
2
10-20 reps
RPE 9
5
Hanging Leg Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Hack Squat
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Single Leg Extension
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Leg Curl
2
10-20 reps
RPE 9
5
Hanging Leg Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Hack Squat
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Single Leg Extension
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Leg Curl
2
10-20 reps
RPE 9
5
Hanging Leg Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
-
Week 1
1 / 8 Weeks
Day 1
1A
Chest Press (Machine)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
1B
Dumbbell Row
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
3
Lat Pulldown
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
4A
Spider Curl
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
4B
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@9
@10
6A
Standing Calf Raise
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
6B
Hammer Curl (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 2
1
Leg Press
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@9.5
2
Back Extension (Weighted)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
3
Leg Extension
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
4
Leg Curl
1 Set
1 Set
10-20 Reps
10-20 Reps
@8
@9
5
Abs Crunch (Machine)
2 Sets
10-20 Reps
@9
6
Walking Lunge (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@9.5
Day 3
1
2km Row
1 Set
-
2
Incline Walk
1 Set
15 mins
-
Day 4
1A
Incline Bench Press (Barbell)
1 Set
2 Sets
6-12 Reps
8-12 Reps
@8
@9
1B
Incline Curl (Dumbbell)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
2A
Pull-Up (Neutral Grip, Weighted)
1 Set
2 Sets
6-12 Reps
6-15 Reps
@8
@9
2B
Dip (Weighted)
1 Set
2 Sets
6-12 Reps
6-15 Reps
@8
@9
3
Seated Row (Cable)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@9
@10
5
Lateral Raise (Machine)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 5
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
2
Hack Squat
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
3
Single Leg Extension
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
4
Leg Curl
2 Sets
10-20 Reps
@9
5
Hanging Leg Raise
1 Set
2 Sets
AMRAP
AMRAP
@8
@9
Day 6
1
Elliptical
1 Set
20 mins
-