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Prateek's Workout Plan

by prateek B.

Program Description

This is an intermediate workout plan for building muscle and increasing core strength. Add Incline walk and calorie deficit for effective weight loss. To see my fat loss journey from 106kg to 75kg, Follow me on instagram - @paneer_warlord

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 15, 2025 06:11
  • Last Edited
    Jun 15, 2025 10:27
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Hammer Curl (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Hammer Curl (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Hammer Curl (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Hammer Curl (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Hammer Curl (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Hammer Curl (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Hammer Curl (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Hammer Curl (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
15 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
6
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
15 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
6
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
15 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
6
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
15 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
6
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
15 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
6
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
15 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
6
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
15 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
6
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
15 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
6
Standing Calf Raise
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Hip Adductor (Machine)
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Hip Adductor (Machine)
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Hip Adductor (Machine)
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Hip Adductor (Machine)
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Hip Adductor (Machine)
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Hip Adductor (Machine)
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Hip Adductor (Machine)
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Hip Adductor (Machine)
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@7
4
Lateral Raise (Cable)
3 Sets
15 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Lat Pulldown
4 Sets
10 Reps
@7
3
Seated Row (Cable)
3 Sets
10 Reps
@7
4
Bicep Curl (Barbell)
3 Sets
15 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Hammer Curl (Cable)
3 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
@7
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Shoulder Press (Machine)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5
Pec Deck (Machine)
3 Sets
12 Reps
@7
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@7
Day 5
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Wide Grip Lat Pulldown
4 Sets
10 Reps
@7
3
Seated Row (Cable)
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
15 Reps
@7
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@7
7
Wrist Curls
3 Sets
20 Reps
@7
Day 6
1
Hack Squat
4 Sets
8 Reps
@7
2
Leg Press (45 Degrees)
4 Sets
10 Reps
@7
3
Lying Leg Curl
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7
5
Hip Abductor (Machine)
3 Sets
15 Reps
@7
6
Hip Adductor (Machine)
3 Sets
15 Reps
@7
7
Standing Calf Raise
3 Sets
20 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@7
2
Leg Press (45 Degrees)
4 Sets
10 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
4
Lying Leg Curl
3 Sets
15 Reps
@7
5
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
6
Standing Calf Raise
3 Sets
20 Reps
@7