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Hypertrophy strength random shit

by Liam E.

Program Description

To get more sigma

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 21, 2024 05:26
  • Last Edited
    Jun 18, 2025 08:01

Summary

Unleash your potential with the Hypertrophy Strength Random Sh*t program, a dynamic 12-week journey designed for serious lifters ready to build muscle and strength. Committing to four days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, bench presses, and Romanian deadlifts, all tailored to push your limits. This program emphasizes hypertrophy and strength gains, ensuring you maximize your time in the gym. Get ready to transform your physique and elevate your performance!
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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
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Squat (Barbell)
4 Sets
8-12 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
3
Lunge (Dumbbell)
4 Sets
8-12 Reps
@9
4
Leg Extension
4 Sets
10-14 Reps
@10
5
Calf Raise (Leg Press)
4 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@7-9
2
Overhead Press (Barbell)
4 Sets
5-8 Reps
@7-9
3
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
4
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9
5
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
6
Lat Pulldown
4 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
8
Lateral Raise (Dumbbell)
3 Sets
10-14 Reps
@10
Day 2
1
Squat (Barbell)
4 Sets
3-5 Reps
@7-9
2
Deadlift (Barbell)
4 Sets
3-5 Reps
@7-9
3
Leg Press (45 Degrees)
5 Sets
10-15 Reps
@9
4
Hamstring Curl
4 Sets
6-10 Reps
@9
5
Calf Raise (Leg Press)
4 Sets
8-12 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10-14 Reps
@9
3
Seated Row (Cable)
4 Sets
8-12 Reps
@9
4
Lat Pulldown
4 Sets
10-14 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
7
Bicep Curl (Cable)
4 Sets
10-14 Reps
@10
8
Lateral Raise (Dumbbell)
4 Sets
10-14 Reps
@10
9
Incline Curl (Dumbbell)
3 Sets
10-14 Reps
@10