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Bulking: Push, Pull, Legs, Upper, Lower

by Guy
2 athletes joined

Program Description

This program focuses on the best exercises that promote functional strength and muscle hypertrophy with high exhaustion for bulking periods only. By following this program, trainees will maximize their gains, improve their overall physique.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 10, 2025 08:31
  • Last Edited
    May 18, 2025 10:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
15-25 reps
20-30 reps
25-35 reps
-
-
-
2
Pec Fly (Dumbbell)
3
10-14 reps
RPE 8
3
Bench Press (Barbell)
1
1
2
12-14 reps
6-8 reps
8-12 reps
RPE 6
RPE 9.5
RPE 8
4
Incline Bench Press (Barbell)
1
2
1
6 reps
10 reps
15 reps
RPE 9.5
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
7
Standing Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
8
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
15-25 reps
20-30 reps
25-35 reps
-
-
-
2
Pec Fly (Dumbbell)
3
10-14 reps
RPE 8
3
Bench Press (Barbell)
1
1
2
12-14 reps
6-8 reps
8-12 reps
RPE 6
RPE 9.5
RPE 8
4
Incline Bench Press (Barbell)
1
2
1
6 reps
10 reps
15 reps
RPE 9.5
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
7
Standing Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
8
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
15-25 reps
20-30 reps
25-35 reps
-
-
-
2
Pec Fly (Dumbbell)
3
10-14 reps
RPE 8
3
Bench Press (Barbell)
1
1
2
12-14 reps
6-8 reps
8-12 reps
RPE 6
RPE 9.5
RPE 8
4
Incline Bench Press (Barbell)
1
2
1
6 reps
10 reps
15 reps
RPE 9.5
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
7
Standing Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
8
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
15-25 reps
20-30 reps
25-35 reps
-
-
-
2
Pec Fly (Dumbbell)
3
10-14 reps
RPE 8
3
Bench Press (Barbell)
1
1
2
12-14 reps
6-8 reps
8-12 reps
RPE 6
RPE 9.5
RPE 8
4
Incline Bench Press (Barbell)
1
2
1
6 reps
10 reps
15 reps
RPE 9.5
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
7
Standing Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
8
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
15-25 reps
20-30 reps
25-35 reps
-
-
-
2
Pec Fly (Dumbbell)
3
10-14 reps
RPE 8
3
Bench Press (Barbell)
1
1
2
12-14 reps
6-8 reps
8-12 reps
RPE 6
RPE 9.5
RPE 8
4
Incline Bench Press (Barbell)
1
2
1
6 reps
10 reps
15 reps
RPE 9.5
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
7
Standing Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
8
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
15-25 reps
20-30 reps
25-35 reps
-
-
-
2
Pec Fly (Dumbbell)
3
10-14 reps
RPE 8
3
Bench Press (Barbell)
1
1
2
12-14 reps
6-8 reps
8-12 reps
RPE 6
RPE 9.5
RPE 8
4
Incline Bench Press (Barbell)
1
2
1
6 reps
10 reps
15 reps
RPE 9.5
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
7
Standing Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
8
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
15-25 reps
20-30 reps
25-35 reps
-
-
-
2
Pec Fly (Dumbbell)
3
10-14 reps
RPE 8
3
Bench Press (Barbell)
1
1
2
12-14 reps
6-8 reps
8-12 reps
RPE 6
RPE 9.5
RPE 8
4
Incline Bench Press (Barbell)
1
2
1
6 reps
10 reps
15 reps
RPE 9.5
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
7
Standing Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
8
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
15-25 reps
20-30 reps
25-35 reps
-
-
-
2
Pec Fly (Dumbbell)
3
10-14 reps
RPE 8
3
Bench Press (Barbell)
1
1
2
12-14 reps
6-8 reps
8-12 reps
RPE 6
RPE 9.5
RPE 8
4
Incline Bench Press (Barbell)
1
2
1
6 reps
10 reps
15 reps
RPE 9.5
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
7
Standing Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
8
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
15-25 reps
20-30 reps
25-35 reps
-
-
-
2
Pec Fly (Dumbbell)
3
10-14 reps
RPE 8
3
Bench Press (Barbell)
1
1
2
12-14 reps
6-8 reps
8-12 reps
RPE 6
RPE 9.5
RPE 8
4
Incline Bench Press (Barbell)
1
2
1
6 reps
10 reps
15 reps
RPE 9.5
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
7
Standing Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
8
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
15-25 reps
20-30 reps
25-35 reps
-
-
-
2
Pec Fly (Dumbbell)
3
10-14 reps
RPE 8
3
Bench Press (Barbell)
1
1
2
12-14 reps
6-8 reps
8-12 reps
RPE 6
RPE 9.5
RPE 8
4
Incline Bench Press (Barbell)
1
2
1
6 reps
10 reps
15 reps
RPE 9.5
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
7
Standing Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
8
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
15-25 reps
20-30 reps
25-35 reps
-
-
-
2
Pec Fly (Dumbbell)
3
10-14 reps
RPE 8
3
Bench Press (Barbell)
1
1
2
12-14 reps
6-8 reps
8-12 reps
RPE 6
RPE 9.5
RPE 8
4
Incline Bench Press (Barbell)
1
2
1
6 reps
10 reps
15 reps
RPE 9.5
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
7
Standing Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
8
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
15-25 reps
20-30 reps
25-35 reps
-
-
-
2
Pec Fly (Dumbbell)
3
10-14 reps
RPE 8
3
Bench Press (Barbell)
1
1
2
12-14 reps
6-8 reps
8-12 reps
RPE 6
RPE 9.5
RPE 8
4
Incline Bench Press (Barbell)
1
2
1
6 reps
10 reps
15 reps
RPE 9.5
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
8-10 reps
10-14 reps
10-20 reps
RPE 10
RPE 9
RPE 8
RPE 10
7
Standing Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
8
Overhead Extension (EZ Bar)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
12-15 reps
8-12 reps
10-12 reps
RPE 7
RPE 9
RPE 8.5
2
Wide Grip Pull-Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
12 reps
8 reps
10 reps
RPE 6
RPE 10
RPE 8
4
Barbell Row
1
2
5-8 reps
5-8 reps
RPE 7
RPE 9
5
Lat Pulldown
1
2
8 reps
12 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-10 reps
RPE 10
RPE 9
7
Preacher Curl (EZ Bar)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
12-15 reps
8-12 reps
10-12 reps
RPE 7
RPE 9
RPE 8.5
2
Wide Grip Pull-Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
12 reps
8 reps
10 reps
RPE 6
RPE 10
RPE 8
4
Barbell Row
1
2
5-8 reps
5-8 reps
RPE 7
RPE 9
5
Lat Pulldown
1
2
8 reps
12 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-10 reps
RPE 10
RPE 9
7
Preacher Curl (EZ Bar)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
12-15 reps
8-12 reps
10-12 reps
RPE 7
RPE 9
RPE 8.5
2
Wide Grip Pull-Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
12 reps
8 reps
10 reps
RPE 6
RPE 10
RPE 8
4
Barbell Row
1
2
5-8 reps
5-8 reps
RPE 7
RPE 9
5
Lat Pulldown
1
2
8 reps
12 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-10 reps
RPE 10
RPE 9
7
Preacher Curl (EZ Bar)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
12-15 reps
8-12 reps
10-12 reps
RPE 7
RPE 9
RPE 8.5
2
Wide Grip Pull-Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
12 reps
8 reps
10 reps
RPE 6
RPE 10
RPE 8
4
Barbell Row
1
2
5-8 reps
5-8 reps
RPE 7
RPE 9
5
Lat Pulldown
1
2
8 reps
12 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-10 reps
RPE 10
RPE 9
7
Preacher Curl (EZ Bar)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
12-15 reps
8-12 reps
10-12 reps
RPE 7
RPE 9
RPE 8.5
2
Wide Grip Pull-Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
12 reps
8 reps
10 reps
RPE 6
RPE 10
RPE 8
4
Barbell Row
1
2
5-8 reps
5-8 reps
RPE 7
RPE 9
5
Lat Pulldown
1
2
8 reps
12 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-10 reps
RPE 10
RPE 9
7
Preacher Curl (EZ Bar)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
12-15 reps
8-12 reps
10-12 reps
RPE 7
RPE 9
RPE 8.5
2
Wide Grip Pull-Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
12 reps
8 reps
10 reps
RPE 6
RPE 10
RPE 8
4
Barbell Row
1
2
5-8 reps
5-8 reps
RPE 7
RPE 9
5
Lat Pulldown
1
2
8 reps
12 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-10 reps
RPE 10
RPE 9
7
Preacher Curl (EZ Bar)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
12-15 reps
8-12 reps
10-12 reps
RPE 7
RPE 9
RPE 8.5
2
Wide Grip Pull-Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
12 reps
8 reps
10 reps
RPE 6
RPE 10
RPE 8
4
Barbell Row
1
2
5-8 reps
5-8 reps
RPE 7
RPE 9
5
Lat Pulldown
1
2
8 reps
12 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-10 reps
RPE 10
RPE 9
7
Preacher Curl (EZ Bar)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
12-15 reps
8-12 reps
10-12 reps
RPE 7
RPE 9
RPE 8.5
2
Wide Grip Pull-Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
12 reps
8 reps
10 reps
RPE 6
RPE 10
RPE 8
4
Barbell Row
1
2
5-8 reps
5-8 reps
RPE 7
RPE 9
5
Lat Pulldown
1
2
8 reps
12 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-10 reps
RPE 10
RPE 9
7
Preacher Curl (EZ Bar)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
12-15 reps
8-12 reps
10-12 reps
RPE 7
RPE 9
RPE 8.5
2
Wide Grip Pull-Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
12 reps
8 reps
10 reps
RPE 6
RPE 10
RPE 8
4
Barbell Row
1
2
5-8 reps
5-8 reps
RPE 7
RPE 9
5
Lat Pulldown
1
2
8 reps
12 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-10 reps
RPE 10
RPE 9
7
Preacher Curl (EZ Bar)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
12-15 reps
8-12 reps
10-12 reps
RPE 7
RPE 9
RPE 8.5
2
Wide Grip Pull-Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
12 reps
8 reps
10 reps
RPE 6
RPE 10
RPE 8
4
Barbell Row
1
2
5-8 reps
5-8 reps
RPE 7
RPE 9
5
Lat Pulldown
1
2
8 reps
12 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-10 reps
RPE 10
RPE 9
7
Preacher Curl (EZ Bar)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
12-15 reps
8-12 reps
10-12 reps
RPE 7
RPE 9
RPE 8.5
2
Wide Grip Pull-Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
12 reps
8 reps
10 reps
RPE 6
RPE 10
RPE 8
4
Barbell Row
1
2
5-8 reps
5-8 reps
RPE 7
RPE 9
5
Lat Pulldown
1
2
8 reps
12 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-10 reps
RPE 10
RPE 9
7
Preacher Curl (EZ Bar)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
12-15 reps
8-12 reps
10-12 reps
RPE 7
RPE 9
RPE 8.5
2
Wide Grip Pull-Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
12 reps
8 reps
10 reps
RPE 6
RPE 10
RPE 8
4
Barbell Row
1
2
5-8 reps
5-8 reps
RPE 7
RPE 9
5
Lat Pulldown
1
2
8 reps
12 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-10 reps
RPE 10
RPE 9
7
Preacher Curl (EZ Bar)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20+ reps
RPE 6
2
Walking Lunge (Dumbbell)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Goblet Squat
3
8-14 reps
-
6
Clean Deadlift
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
2
10-12 reps
RPE 9.5
8
Single Leg Calf Raise (Bodyweight)
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20+ reps
RPE 6
2
Walking Lunge (Dumbbell)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Goblet Squat
3
8-14 reps
-
6
Clean Deadlift
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
2
10-12 reps
RPE 9.5
8
Single Leg Calf Raise (Bodyweight)
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20+ reps
RPE 6
2
Walking Lunge (Dumbbell)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Goblet Squat
3
8-14 reps
-
6
Clean Deadlift
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
2
10-12 reps
RPE 9.5
8
Single Leg Calf Raise (Bodyweight)
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20+ reps
RPE 6
2
Walking Lunge (Dumbbell)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Goblet Squat
3
8-14 reps
-
6
Clean Deadlift
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
2
10-12 reps
RPE 9.5
8
Single Leg Calf Raise (Bodyweight)
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20+ reps
RPE 6
2
Walking Lunge (Dumbbell)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Goblet Squat
3
8-14 reps
-
6
Clean Deadlift
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
2
10-12 reps
RPE 9.5
8
Single Leg Calf Raise (Bodyweight)
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20+ reps
RPE 6
2
Walking Lunge (Dumbbell)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Goblet Squat
3
8-14 reps
-
6
Clean Deadlift
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
2
10-12 reps
RPE 9.5
8
Single Leg Calf Raise (Bodyweight)
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20+ reps
RPE 6
2
Walking Lunge (Dumbbell)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Goblet Squat
3
8-14 reps
-
6
Clean Deadlift
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
2
10-12 reps
RPE 9.5
8
Single Leg Calf Raise (Bodyweight)
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20+ reps
RPE 6
2
Walking Lunge (Dumbbell)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Goblet Squat
3
8-14 reps
-
6
Clean Deadlift
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
2
10-12 reps
RPE 9.5
8
Single Leg Calf Raise (Bodyweight)
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20+ reps
RPE 6
2
Walking Lunge (Dumbbell)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Goblet Squat
3
8-14 reps
-
6
Clean Deadlift
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
2
10-12 reps
RPE 9.5
8
Single Leg Calf Raise (Bodyweight)
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20+ reps
RPE 6
2
Walking Lunge (Dumbbell)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Goblet Squat
3
8-14 reps
-
6
Clean Deadlift
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
2
10-12 reps
RPE 9.5
8
Single Leg Calf Raise (Bodyweight)
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20+ reps
RPE 6
2
Walking Lunge (Dumbbell)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Goblet Squat
3
8-14 reps
-
6
Clean Deadlift
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
2
10-12 reps
RPE 9.5
8
Single Leg Calf Raise (Bodyweight)
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20+ reps
RPE 6
2
Walking Lunge (Dumbbell)
1
1
1
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Goblet Squat
3
8-14 reps
-
6
Clean Deadlift
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
2
10-12 reps
RPE 9.5
8
Single Leg Calf Raise (Bodyweight)
2
12-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
1
1
2
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
3
-
5
Viking Press
3
-
6
Hammer Curl
3
-
7
Shrug (Barbell)
3
-
8
Decline Crunch (Weighted)
1
1
1
12-20 reps
12-22 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
1
1
2
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
3
-
5
Viking Press
3
-
6
Hammer Curl
3
-
7
Shrug (Barbell)
3
-
8
Decline Crunch (Weighted)
1
1
1
12-20 reps
12-22 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
1
1
2
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
3
-
5
Viking Press
3
-
6
Hammer Curl
3
-
7
Shrug (Barbell)
3
-
8
Decline Crunch (Weighted)
1
1
1
12-20 reps
12-22 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
1
1
2
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
3
-
5
Viking Press
3
-
6
Hammer Curl
3
-
7
Shrug (Barbell)
3
-
8
Decline Crunch (Weighted)
1
1
1
12-20 reps
12-22 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
1
1
2
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
3
-
5
Viking Press
3
-
6
Hammer Curl
3
-
7
Shrug (Barbell)
3
-
8
Decline Crunch (Weighted)
1
1
1
12-20 reps
12-22 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
1
1
2
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
3
-
5
Viking Press
3
-
6
Hammer Curl
3
-
7
Shrug (Barbell)
3
-
8
Decline Crunch (Weighted)
1
1
1
12-20 reps
12-22 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
1
1
2
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
3
-
5
Viking Press
3
-
6
Hammer Curl
3
-
7
Shrug (Barbell)
3
-
8
Decline Crunch (Weighted)
1
1
1
12-20 reps
12-22 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
1
1
2
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
3
-
5
Viking Press
3
-
6
Hammer Curl
3
-
7
Shrug (Barbell)
3
-
8
Decline Crunch (Weighted)
1
1
1
12-20 reps
12-22 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
1
1
2
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
3
-
5
Viking Press
3
-
6
Hammer Curl
3
-
7
Shrug (Barbell)
3
-
8
Decline Crunch (Weighted)
1
1
1
12-20 reps
12-22 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
1
1
2
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
3
-
5
Viking Press
3
-
6
Hammer Curl
3
-
7
Shrug (Barbell)
3
-
8
Decline Crunch (Weighted)
1
1
1
12-20 reps
12-22 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
1
1
2
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
3
-
5
Viking Press
3
-
6
Hammer Curl
3
-
7
Shrug (Barbell)
3
-
8
Decline Crunch (Weighted)
1
1
1
12-20 reps
12-22 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
1
1
2
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
3
-
5
Viking Press
3
-
6
Hammer Curl
3
-
7
Shrug (Barbell)
3
-
8
Decline Crunch (Weighted)
1
1
1
12-20 reps
12-22 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
RPE 7
2
Hip Thrust (Barbell)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Lunge (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
2
-
7
Trap Bar Deadlift
3
-
8
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
RPE 7
2
Hip Thrust (Barbell)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Lunge (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
2
-
7
Trap Bar Deadlift
3
-
8
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
RPE 7
2
Hip Thrust (Barbell)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Lunge (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
2
-
7
Trap Bar Deadlift
3
-
8
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
RPE 7
2
Hip Thrust (Barbell)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Lunge (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
2
-
7
Trap Bar Deadlift
3
-
8
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
RPE 7
2
Hip Thrust (Barbell)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Lunge (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
2
-
7
Trap Bar Deadlift
3
-
8
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
RPE 7
2
Hip Thrust (Barbell)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Lunge (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
2
-
7
Trap Bar Deadlift
3
-
8
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
RPE 7
2
Hip Thrust (Barbell)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Lunge (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
2
-
7
Trap Bar Deadlift
3
-
8
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
RPE 7
2
Hip Thrust (Barbell)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Lunge (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
2
-
7
Trap Bar Deadlift
3
-
8
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
RPE 7
2
Hip Thrust (Barbell)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Lunge (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
2
-
7
Trap Bar Deadlift
3
-
8
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
RPE 7
2
Hip Thrust (Barbell)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Lunge (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
2
-
7
Trap Bar Deadlift
3
-
8
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
RPE 7
2
Hip Thrust (Barbell)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Lunge (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
2
-
7
Trap Bar Deadlift
3
-
8
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
RPE 7
2
Hip Thrust (Barbell)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Lunge (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
2
-
7
Trap Bar Deadlift
3
-
8
Standing Calf Raise
3
-
Week 1
1 / 12 Weeks
Day 2
1
Cable Crunch
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
10-12 Reps
@7
@9
@8.5
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@8
@9
3
Dumbbell Row
1 Set
1 Set
2 Sets
12 Reps
8 Reps
10 Reps
@6
@10
@8
4
Barbell Row
1 Set
2 Sets
5-8 Reps
5-8 Reps
@7
@9
5
Lat Pulldown
1 Set
2 Sets
8 Reps
12 Reps
@10
@8
6
Bicep Curl (EZ Bar)
1 Set
2 Sets
6-8 Reps
6-10 Reps
@10
@9
7
Preacher Curl (EZ Bar)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@10
@9
8
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 3
1
Walking Lunge
1 Set
20+ Reps
@6
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12+ Reps
10+ Reps
8+ Reps
@8
@8.5
@9
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@6.5
@8
@8.5
@9.5
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
@10
5
Goblet Squat
3 Sets
8-14 Reps
-
6
Clean Deadlift
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
@7
@8
@9
7
Standing Calf Raise
2 Sets
10-12 Reps
@9.5
8
Single Leg Calf Raise (Bodyweight)
2 Sets
12-20 Reps
@9
Day 1
1
Sit Up
1 Set
1 Set
1 Set
15-25 Reps
20-30 Reps
25-35 Reps
-
-
-
2
Pec Fly (Dumbbell)
3 Sets
10-14 Reps
@8
3
Bench Press (Barbell)
1 Set
1 Set
2 Sets
12-14 Reps
6-8 Reps
8-12 Reps
@6
@9.5
@8
4
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
6 Reps
10 Reps
15 Reps
@9.5
@8
@10
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-14 Reps
10-20 Reps
@10
@9
@8
@10
7
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
8
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
12+ Reps
10+ Reps
8+ Reps
@8
@8.5
@9
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
6-8 Reps
@6.5
@8
@9
@10
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
6-8 Reps
8-10 Reps
10-15 Reps
@10
@9
@8
4
Lat Pulldown (Single Arm)
3 Sets
-
5
Viking Press
3 Sets
-
6
Hammer Curl
3 Sets
-
7
Shrug (Barbell)
3 Sets
-
8
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
12-20 Reps
12-22 Reps
10-20 Reps
@8
@9
@10
Day 5
1
Lying Leg Raise
3 Sets
@7
2
Hip Thrust (Barbell)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Lunge (Dumbbell)
3 Sets
-
6
Bulgarian Split Squat (Dumbbell)
2 Sets
-
7
Trap Bar Deadlift
3 Sets
-
8
Standing Calf Raise
3 Sets
-