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BoostcampPNG

SKINNY BITCH TO POPPY MAIN

by Serhat Deniz O.
2 athletes joined

Program Description

Deadlift ve Squata her hafta 5kg ekliyoruz, bench presse 2 haftada bir 5kg ekleyebiliriz. Başlangıç ağırlıkların harekette 10 tekrar yapabildiğin tekrarlar ile olacak bunlar sırasıyla squat: belirlenmedi deadlift: 75kg bench: 50kg program hem optimal kas gelişimini hem de ağırlık artışını hedefler. Main liftlerin olduğu gün iyice ısın.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 27, 2024 08:08
  • Last Edited
    Jul 17, 2024 07:59

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-25 reps
RPE 8-10
3
Lateral Raise (Cable)
4
8-25 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-25 reps
RPE 8-10
3
Lateral Raise (Cable)
4
8-25 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-25 reps
RPE 8-10
3
Lateral Raise (Cable)
4
8-25 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-25 reps
RPE 8-10
3
Lateral Raise (Cable)
4
8-25 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-25 reps
RPE 8-10
3
Lateral Raise (Cable)
4
8-25 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-25 reps
RPE 8-10
3
Lateral Raise (Cable)
4
8-25 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-25 reps
RPE 8-10
3
Lateral Raise (Cable)
4
8-25 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-25 reps
RPE 8-10
3
Lateral Raise (Cable)
4
8-25 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-25 reps
RPE 8-10
3
Lateral Raise (Cable)
4
8-25 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-25 reps
RPE 8-10
3
Lateral Raise (Cable)
4
8-25 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-25 reps
RPE 8-10
3
Lateral Raise (Cable)
4
8-25 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Incline Bench Press (Dumbbell)
3
8-25 reps
RPE 8-10
3
Lateral Raise (Cable)
4
8-25 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 10
2
Seated Row (Cable)
4
6-10 reps
RPE 10
3
Hammer Curl
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Face Pull
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 10
2
Seated Row (Cable)
4
6-10 reps
RPE 10
3
Hammer Curl
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Face Pull
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 10
2
Seated Row (Cable)
4
6-10 reps
RPE 10
3
Hammer Curl
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Face Pull
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 10
2
Seated Row (Cable)
4
6-10 reps
RPE 10
3
Hammer Curl
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Face Pull
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 10
2
Seated Row (Cable)
4
6-10 reps
RPE 10
3
Hammer Curl
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Face Pull
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 10
2
Seated Row (Cable)
4
6-10 reps
RPE 10
3
Hammer Curl
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Face Pull
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 10
2
Seated Row (Cable)
4
6-10 reps
RPE 10
3
Hammer Curl
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Face Pull
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 10
2
Seated Row (Cable)
4
6-10 reps
RPE 10
3
Hammer Curl
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Face Pull
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 10
2
Seated Row (Cable)
4
6-10 reps
RPE 10
3
Hammer Curl
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Face Pull
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 10
2
Seated Row (Cable)
4
6-10 reps
RPE 10
3
Hammer Curl
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Face Pull
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 10
2
Seated Row (Cable)
4
6-10 reps
RPE 10
3
Hammer Curl
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Face Pull
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 10
2
Seated Row (Cable)
4
6-10 reps
RPE 10
3
Hammer Curl
3
6-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
5
Face Pull
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Leg Press
3
8-12 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Leg Press
3
8-12 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Leg Press
3
8-12 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Leg Press
3
8-12 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Leg Press
3
8-12 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Leg Press
3
8-12 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Leg Press
3
8-12 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Leg Press
3
8-12 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Leg Press
3
8-12 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Leg Press
3
8-12 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Leg Press
3
8-12 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Leg Press
3
8-12 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5
Lateral Raise (Cable)
3
8-25 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5
Lateral Raise (Cable)
3
8-25 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5
Lateral Raise (Cable)
3
8-25 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5
Lateral Raise (Cable)
3
8-25 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5
Lateral Raise (Cable)
3
8-25 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5
Lateral Raise (Cable)
3
8-25 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5
Lateral Raise (Cable)
3
8-25 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5
Lateral Raise (Cable)
3
8-25 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5
Lateral Raise (Cable)
3
8-25 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5
Lateral Raise (Cable)
3
8-25 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5
Lateral Raise (Cable)
3
8-25 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5
Lateral Raise (Cable)
3
8-25 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-25 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8-25 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-25 Reps
@8-10
3
Lateral Raise (Cable)
4 Sets
8-25 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
8-25 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
@10
2
Seated Row (Cable)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5
Face Pull
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
8-12 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10