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Tranzendant Muscle Ascension v3.1

by Jerry Tran
1 athletes joined

Program Description

Intermediate/advanced program made for those who want bodybuilding hypertrophy focused training with also a slight emphasis on strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Mar 16, 2026 06:04
  • Last Edited
    Mar 17, 2026 07:36
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.6%
Quadriceps
12.3%
Glutes
11.2%
Upper Back
8.2%
Biceps
7.6%
Chest
7%
Lats
7%
Front Delts
6.9%
Triceps
6.8%
Middle Delts
4.4%
Lower Back
3.8%
Abs
3.5%
Calves
3.5%
Rear Delts
2%
Forearms
1.6%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 10
2
T-Bar Row
4
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
4-6 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Dumbbell Row
3
10-12 reps
RPE 10
8
Dip (Weighted)
3
10-15 reps
RPE 10
9
Bicep Curl (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 10
2
T-Bar Row
4
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
4-6 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Dumbbell Row
3
10-12 reps
RPE 10
8
Dip (Weighted)
3
10-15 reps
RPE 10
9
Bicep Curl (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 10
2
T-Bar Row
4
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
4-6 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Dumbbell Row
3
10-12 reps
RPE 10
8
Dip (Weighted)
3
10-15 reps
RPE 10
9
Bicep Curl (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 10
2
T-Bar Row
4
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
4-6 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Dumbbell Row
3
10-12 reps
RPE 10
8
Dip (Weighted)
3
10-15 reps
RPE 10
9
Bicep Curl (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 10
2
T-Bar Row
4
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
4-6 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Dumbbell Row
3
10-12 reps
RPE 10
8
Dip (Weighted)
3
10-15 reps
RPE 10
9
Bicep Curl (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 10
2
T-Bar Row
4
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
4-6 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Dumbbell Row
3
10-12 reps
RPE 10
8
Dip (Weighted)
3
10-15 reps
RPE 10
9
Bicep Curl (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 10
2
T-Bar Row
4
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
4-6 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Dumbbell Row
3
10-12 reps
RPE 10
8
Dip (Weighted)
3
10-15 reps
RPE 10
9
Bicep Curl (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 10
2
T-Bar Row
4
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
4-6 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Dumbbell Row
3
10-12 reps
RPE 10
8
Dip (Weighted)
3
10-15 reps
RPE 10
9
Bicep Curl (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 10
2
T-Bar Row
4
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
4-6 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Dumbbell Row
3
10-12 reps
RPE 10
8
Dip (Weighted)
3
10-15 reps
RPE 10
9
Bicep Curl (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 10
2
T-Bar Row
4
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
4-6 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Dumbbell Row
3
10-12 reps
RPE 10
8
Dip (Weighted)
3
10-15 reps
RPE 10
9
Bicep Curl (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 10
2
T-Bar Row
4
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
4-6 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Dumbbell Row
3
10-12 reps
RPE 10
8
Dip (Weighted)
3
10-15 reps
RPE 10
9
Bicep Curl (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 10
2
T-Bar Row
4
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
4-6 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Dumbbell Row
3
10-12 reps
RPE 10
8
Dip (Weighted)
3
10-15 reps
RPE 10
9
Bicep Curl (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
9
Incline Chest Fly Machine
3
8-10 reps
RPE 10
10
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
9
Incline Chest Fly Machine
3
8-10 reps
RPE 10
10
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
9
Incline Chest Fly Machine
3
8-10 reps
RPE 10
10
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
9
Incline Chest Fly Machine
3
8-10 reps
RPE 10
10
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
9
Incline Chest Fly Machine
3
8-10 reps
RPE 10
10
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
9
Incline Chest Fly Machine
3
8-10 reps
RPE 10
10
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
9
Incline Chest Fly Machine
3
8-10 reps
RPE 10
10
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
9
Incline Chest Fly Machine
3
8-10 reps
RPE 10
10
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
9
Incline Chest Fly Machine
3
8-10 reps
RPE 10
10
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
9
Incline Chest Fly Machine
3
8-10 reps
RPE 10
10
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
9
Incline Chest Fly Machine
3
8-10 reps
RPE 10
10
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Bicep Curl (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
9
Incline Chest Fly Machine
3
8-10 reps
RPE 10
10
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 10
3
Leg Press
3
8-10 reps
RPE 10
4
Hamstring Curl
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
6
Standing Calf Raise
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 10
3
Leg Press
3
8-10 reps
RPE 10
4
Hamstring Curl
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
6
Standing Calf Raise
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 10
3
Leg Press
3
8-10 reps
RPE 10
4
Hamstring Curl
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
6
Standing Calf Raise
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 10
3
Leg Press
3
8-10 reps
RPE 10
4
Hamstring Curl
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
6
Standing Calf Raise
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 10
3
Leg Press
3
8-10 reps
RPE 10
4
Hamstring Curl
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
6
Standing Calf Raise
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 10
3
Leg Press
3
8-10 reps
RPE 10
4
Hamstring Curl
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
6
Standing Calf Raise
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 10
3
Leg Press
3
8-10 reps
RPE 10
4
Hamstring Curl
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
6
Standing Calf Raise
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 10
3
Leg Press
3
8-10 reps
RPE 10
4
Hamstring Curl
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
6
Standing Calf Raise
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 10
3
Leg Press
3
8-10 reps
RPE 10
4
Hamstring Curl
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
6
Standing Calf Raise
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 10
3
Leg Press
3
8-10 reps
RPE 10
4
Hamstring Curl
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
6
Standing Calf Raise
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 10
3
Leg Press
3
8-10 reps
RPE 10
4
Hamstring Curl
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
6
Standing Calf Raise
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 10
3
Leg Press
3
8-10 reps
RPE 10
4
Hamstring Curl
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
6
Standing Calf Raise
4
8-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@10
2
T-Bar Row
4 Sets
6-8 Reps
@10
3
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
6
Chest Fly (Machine)
3 Sets
10-15 Reps
@10
7
Dumbbell Row
3 Sets
10-12 Reps
@10
8
Dip (Weighted)
3 Sets
10-15 Reps
@10
9
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
Day 2
1
Hack Squat
4 Sets
10-12 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
3 Sets
10-12 Reps
@10
5
Leg Extension
3 Sets
12-15 Reps
@10
6
Calf Raise (Leg Press)
4 Sets
10-15 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
@10
2
Seated Incline Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
3
Skull Crusher
3 Sets
8-10 Reps
@10
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
10-15 Reps
@10
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
8
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
@10
9
Incline Chest Fly Machine
3 Sets
8-10 Reps
@10
10
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@10
Day 4
1
Hack Squat
4 Sets
4-6 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@10
3
Leg Press
3 Sets
8-10 Reps
@10
4
Hamstring Curl
3 Sets
8-10 Reps
@10
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@10
6
Standing Calf Raise
4 Sets
8-10 Reps
@10