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Chalk Outline

by Tim M.

Program Description

**Chalk Outline** is an intense 8-week workout program designed to build muscle and strength through a structured regimen of 40 workouts. Each session, lasting approximately 50 minutes, combines compound lifts and isolation exercises, focusing on both upper and lower body development. This program is tailored for intermediate to advanced lifters and utilizes a full gym setup, ensuring a comprehensive approach to muscle building. Get ready to push your limits and achieve impressive gains! Keep the weight the SAME across sets Example: Incline DB Press: • 80s × 8 • 80s × 8 • 80s × 7 • 80s × 6 Each week: Add reps first, then weight Example: Week 1: 80s × 8, 8, 7, 6 Week 2: 80s × 9, 8, 8, 7 Week 3: 80s × 10, 9, 8, 8 Then: Move to 85s Compounds: RPE 7 → 8 → 8–9 → 9 Isolation: RPE 7–8 → last set RPE 9–10 Progression: • Same weight across sets • Add reps weekly • Then increase weight Bottom Line Don’t max out every set Don’t increase weight each set Do push hard on final sets Do aim to beat last week

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 01, 2026 02:51
  • Last Edited
    Apr 01, 2026 08:18
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.7%
Hamstrings
9.6%
Chest
8.7%
Triceps
8.7%
Middle Delts
7.9%
Upper Back
7.1%
Quadriceps
7.1%
Glutes
7.1%
Abs
6.8%
Biceps
6%
Lats
5.5%
Rear Delts
5.2%
Calves
4.4%
Lower Back
2.5%
Forearms
1.6%
Adductors
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3
Lying Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Machine)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3
Lying Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Machine)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3
Lying Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Machine)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3
Lying Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Machine)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3
Lying Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Machine)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3
Lying Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Machine)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3
Lying Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Machine)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3
Lying Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Machine)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
2
15-25 reps
20-30 reps
RPE 8-9
RPE 9-10
4
Rear Delt Fly (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
2
15-25 reps
20-30 reps
RPE 8-9
RPE 9-10
4
Rear Delt Fly (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
2
15-25 reps
20-30 reps
RPE 8-9
RPE 9-10
4
Rear Delt Fly (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
2
15-25 reps
20-30 reps
RPE 8-9
RPE 9-10
4
Rear Delt Fly (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
2
15-25 reps
20-30 reps
RPE 8-9
RPE 9-10
4
Rear Delt Fly (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
2
15-25 reps
20-30 reps
RPE 8-9
RPE 9-10
4
Rear Delt Fly (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
2
15-25 reps
20-30 reps
RPE 8-9
RPE 9-10
4
Rear Delt Fly (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
2
15-25 reps
20-30 reps
RPE 8-9
RPE 9-10
4
Rear Delt Fly (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@8.5
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@7
@8
@8.5
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
6
Cable Crunch
3 Sets
15-20 Reps
@8-9
Day 3
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@8.5
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@7
@8
@8.5
@9
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
6
Cable Crunch
3 Sets
15-20 Reps
@8-9
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
3
Lying Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@9
4
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@7
@8
@8.5
@9
Day 5
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@9
3
Lateral Raise (Dumbbell)
3 Sets
2 Sets
15-25 Reps
20-30 Reps
@8-9
@9-10
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@9
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
@7
@8
@8.5
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
3
Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@8.5
@9