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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
    Oct 29, 2024 02:45

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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Triceps
10.7%
Biceps
10.2%
Chest
9.7%
Abs
9.7%
Lats
8.8%
Front Delts
7.7%
Quadriceps
7.2%
Hamstrings
7%
Middle Delts
6.8%
Glutes
4.2%
Rear Delts
2.6%
Lower Back
1.9%
Forearms
1.3%
Adductors
0.8%
Abductors
0.4%
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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
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