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BoostcampPNG

PHAT-G

by Ouadie Z.

Program Description

The purpose of this program is to build a lean, muscular, and athletic physique while directly improving performance in Brazilian Jiu-Jitsu. It combines hypertrophy training with functional strength, grip development, neck conditioning, and core stability to create a body that not only looks powerful, but performs under pressure. Designed with recovery and efficiency in mind, this system allows you to gain size and strength without compromising your ability to train and progress on the mat. The goal is simple: develop a physique that is aesthetic, resilient, and capable that can dominate both in appearance and in performance.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 23, 2026 04:45
  • Last Edited
    Mar 23, 2026 05:35
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.4%
Quadriceps
11.2%
Triceps
8.9%
Glutes
8.9%
Upper Back
8.6%
Front Delts
7.7%
Lats
7.1%
Chest
6.5%
Abs
6.2%
Biceps
4.4%
Middle Delts
4.4%
Calves
4.1%
Forearms
2.1%
Rear Delts
1.8%
Adductors
1.8%
Lower Back
1.8%
Neck
1.2%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
3
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
7
Barbell Row
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8.5
2
Leg Press
3
15 reps
RPE 9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
20-25 reps
RPE 9.5
5
Cable Crunch
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Neck Extension
2
12-15 reps
RPE 8
8
Farmer's Walk (Weighted)
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 7.5
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Jump Squat
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 8
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 7.5
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
8-10 Reps
@8
2
Dip (Bodyweight)
3 Sets
8-10 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9
5
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8.5
7
Barbell Row
3 Sets
8-10 Reps
@9
Day 2
1
Squat (Smith Machine)
3 Sets
6-8 Reps
@8.5
2
Leg Press
3 Sets
15 Reps
@9
3
Leg Curl
3 Sets
10-12 Reps
@8
4
Leg Extension
4 Sets
20-25 Reps
@9.5
5
Cable Crunch
3 Sets
12-15 Reps
@10
6
Calf Raise (Machine)
4 Sets
10-12 Reps
@8
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@8
2
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
3
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
4
Lateral Raise (Cable)
3 Sets
15-17 Reps
@7.5
5
Chin-Up (Bodyweight)
3 Sets
8-10 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
7
Neck Extension
2 Sets
12-15 Reps
@8
8
Farmer's Walk (Weighted)
2 Sets
0.3 mins
@8
Day 4
1
Leg Extension
3 Sets
10-12 Reps
@7.5
2
Front Squat (Barbell)
3 Sets
10-12 Reps
@8
3
Jump Squat
3 Sets
8-10 Reps
@9
4
Leg Curl
3 Sets
10-12 Reps
@8
5
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
6
Straight Leg Calf Raise
3 Sets
15-20 Reps
@9
7
Hanging Leg Raise
3 Sets
10-12 Reps
@7.5