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BoostcampPNG

Jeremy Ethier Inspired Hypertrophy

by Nickolas Wyatt

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
    May 26, 2025 02:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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