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Jeremy Ethier Inspired Hypertrophy

by Nickolas Wyatt
1 athletes joined

Program Description

Hypertrophy: Warm-Up Set Protocol (For First Compound Lift Only Each Day) Example for 225 lb back squat: 45 lbs x 10 (movement primer) 95 lbs x 8 135 lbs x 5 185 lbs x 3 Then start working sets No warm-ups needed for accessory lifts unless they feel stiff Progressive Overload Method Use a rep range window (e.g., 6–8 reps). Progress by: Adding 1 rep each week until top of the range Then increase weight by 2.5–5% and restart at lower end of range Failure Guidelines: Big lifts: Stop 1–2 reps short of failure Isolation: Last set can be to failure (0 RIR) Recovery & Deload: Deload Every 6–8 Weeks: Drop load by ~20% Cut sets by 30–50% Daily Mobility (5–10 min): Focus on hips, thoracic spine, and shoulders Nutrition: Ensure caloric intake supports goal (surplus for muscle gain, deficit for fat loss)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 12:18
  • Last Edited
    Jun 30, 2025 02:28

Summary

Unlock your muscle-building potential with the Jeremy Ethier Inspired Hypertrophy program! Over 18 weeks, this structured 4-day routine focuses on both upper and lower body workouts, emphasizing compound lifts and targeted isolation exercises to maximize growth. Each session is designed with specific rep ranges and intensities to push your limits and promote strength gains. Equip yourself with a full gym and get ready to transform your physique with scientifically-backed techniques that deliver real results.
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
Lateral Raise (Machine)
2
12-15 reps
RPE 6
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 6
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 6
3
Overhead Press (Barbell)
2
6-8 reps
RPE 6
4
Lateral Raise (Machine)
2
12-15 reps
RPE 6
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 6
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Plank
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Press (Narrow Stance)
3
10-12 reps
RPE 10
3
Single Leg Extension
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Press (Narrow Stance)
3
10-12 reps
RPE 10
3
Single Leg Extension
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Press (Narrow Stance)
3
10-12 reps
RPE 10
3
Single Leg Extension
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Press (Narrow Stance)
3
10-12 reps
RPE 10
3
Single Leg Extension
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Press (Narrow Stance)
3
10-12 reps
RPE 10
3
Single Leg Extension
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Press (Narrow Stance)
3
10-12 reps
RPE 10
3
Single Leg Extension
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 6
2
Leg Press (Narrow Stance)
2
10-12 reps
RPE 6
3
Single Leg Extension
2
12-15 reps
RPE 6
4
Hanging Leg Raise
2
10-12 reps
-
5
Standing Calf Raise
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Press (Narrow Stance)
3
10-12 reps
RPE 10
3
Single Leg Extension
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Press (Narrow Stance)
3
10-12 reps
RPE 10
3
Single Leg Extension
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Press (Narrow Stance)
3
10-12 reps
RPE 10
3
Single Leg Extension
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Press (Narrow Stance)
3
10-12 reps
RPE 10
3
Single Leg Extension
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Press (Narrow Stance)
3
10-12 reps
RPE 10
3
Single Leg Extension
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Press (Narrow Stance)
3
10-12 reps
RPE 10
3
Single Leg Extension
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 6
2
Leg Press (Narrow Stance)
2
10-12 reps
RPE 6
3
Single Leg Extension
2
12-15 reps
RPE 6
4
Hanging Leg Raise
2
10-12 reps
-
5
Standing Calf Raise
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Press (Narrow Stance)
3
10-12 reps
RPE 10
3
Single Leg Extension
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Press (Narrow Stance)
3
10-12 reps
RPE 10
3
Single Leg Extension
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Press (Narrow Stance)
3
10-12 reps
RPE 10
3
Single Leg Extension
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Press (Narrow Stance)
3
10-12 reps
RPE 10
3
Single Leg Extension
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
T-Bar Row
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
T-Bar Row
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
T-Bar Row
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
T-Bar Row
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
T-Bar Row
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
T-Bar Row
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 6
2
T-Bar Row
2
8-10 reps
RPE 6
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 6
4
Face Pull
2
12-15 reps
RPE 6
5
Bicep Curl (Cable)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
T-Bar Row
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
T-Bar Row
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
T-Bar Row
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
T-Bar Row
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
T-Bar Row
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
T-Bar Row
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 6
2
T-Bar Row
2
8-10 reps
RPE 6
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 6
4
Face Pull
2
12-15 reps
RPE 6
5
Bicep Curl (Cable)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
T-Bar Row
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
T-Bar Row
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
T-Bar Row
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
T-Bar Row
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Glute Kickback (Cable)
3
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Glute Kickback (Cable)
3
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Glute Kickback (Cable)
3
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Glute Kickback (Cable)
3
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Glute Kickback (Cable)
3
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Glute Kickback (Cable)
3
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 6
2
Glute Bridge (Barbell)
2
10-12 reps
RPE 6
3
Leg Curl
2
10-12 reps
RPE 6
4
Glute Kickback (Cable)
2
12-15 reps
RPE 6
5
Decline Sit Up (Weighted)
2
8-10 reps
RPE 6
6
Calf Raise (Leg Press)
2
15-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Glute Kickback (Cable)
3
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Glute Kickback (Cable)
3
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Glute Kickback (Cable)
3
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Glute Kickback (Cable)
3
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Glute Kickback (Cable)
3
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Glute Kickback (Cable)
3
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 6
2
Glute Bridge (Barbell)
2
10-12 reps
RPE 6
3
Leg Curl
2
10-12 reps
RPE 6
4
Glute Kickback (Cable)
2
12-15 reps
RPE 6
5
Decline Sit Up (Weighted)
2
8-10 reps
RPE 6
6
Calf Raise (Leg Press)
2
15-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Glute Kickback (Cable)
3
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Glute Kickback (Cable)
3
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Glute Kickback (Cable)
3
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
3
10-12 reps
RPE 10
3
Leg Curl
3
10-12 reps
RPE 10
4
Glute Kickback (Cable)
3
12-15 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8-9
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Lateral Raise (Machine)
3 Sets
12-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
6
Plank
1 Set
0.5 mins
-
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Leg Press (Narrow Stance)
3 Sets
10-12 Reps
@10
3
Single Leg Extension
3 Sets
12-15 Reps
@10
4
Hanging Leg Raise
3 Sets
10-12 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8
2
T-Bar Row
3 Sets
8-10 Reps
@8
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@10
4
Face Pull
3 Sets
12-15 Reps
@10
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8
2
Glute Bridge (Barbell)
3 Sets
10-12 Reps
@10
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Glute Kickback (Cable)
3 Sets
12-15 Reps
@10
5
Decline Sit Up (Weighted)
3 Sets
8-10 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10