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Hybrid Baki x Jeff

by Mc Kinly B.
3 athletes joined

Program Description

My version of the new jeff nippard meta while trying to achieve the baki look and athleticism as a runner, this will give you the aesthetics and decent strength gains while being a runner, this is not a perfect workout plan so feel free to add more to it and reduce that is up to you. I mainly made this for myself but wanted to share to those who are short in time and want a quick and easy workout that will still generate gains. Enjoy

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 09, 2025 12:56
  • Last Edited
    Jun 22, 2025 05:01

Summary

Unleash your potential with the Hybrid Baki x Jeff program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a dynamic mix of barbell, cable, and bodyweight exercises targeting all major muscle groups. Each workout is meticulously crafted to push your limits, featuring high-intensity sets and a variety of movements like the Incline Bench Press and Pull-Ups to build strength and muscle definition. Equip yourself with a full gym and get ready to transform your physique and elevate your fitness game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
2
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Bayesian Curl
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Decline Crunch (Weighted)
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 8
2
Squat (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Explosive Step-Ups (Knee Drive)
2
10 reps
RPE 8
6
Cable Crunch
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 8
2
Squat (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Explosive Step-Ups (Knee Drive)
2
10 reps
RPE 8
6
Cable Crunch
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 8
2
Squat (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Explosive Step-Ups (Knee Drive)
2
10 reps
RPE 8
6
Cable Crunch
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 8
2
Squat (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Explosive Step-Ups (Knee Drive)
2
10 reps
RPE 8
6
Cable Crunch
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 8
2
Squat (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Explosive Step-Ups (Knee Drive)
2
10 reps
RPE 8
6
Cable Crunch
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 8
2
Squat (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Explosive Step-Ups (Knee Drive)
2
10 reps
RPE 8
6
Cable Crunch
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 8
2
Squat (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Explosive Step-Ups (Knee Drive)
2
10 reps
RPE 8
6
Cable Crunch
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 8
2
Squat (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Explosive Step-Ups (Knee Drive)
2
10 reps
RPE 8
6
Cable Crunch
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 8
2
Squat (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Explosive Step-Ups (Knee Drive)
2
10 reps
RPE 8
6
Cable Crunch
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 8
2
Squat (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Explosive Step-Ups (Knee Drive)
2
10 reps
RPE 8
6
Cable Crunch
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 8
2
Squat (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Explosive Step-Ups (Knee Drive)
2
10 reps
RPE 8
6
Cable Crunch
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 8
2
Squat (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Explosive Step-Ups (Knee Drive)
2
10 reps
RPE 8
6
Cable Crunch
2
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Chest Fly (Cable)
2 Sets
10 Reps
@8
3
Lateral Raise (Cable)
2 Sets
10 Reps
@8
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@8
5
Wrist Curls
2 Sets
15 Reps
@9
6
Hanging Leg Raise
3 Sets
10 Reps
@8
Day 2
1
Pull-Up (Weighted)
3 Sets
8 Reps
@8
2
Pendlay Row
2 Sets
8 Reps
@8
3
Bayesian Curl
2 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
5
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@8
6
Decline Crunch (Weighted)
2 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Chest Fly (Cable)
2 Sets
10 Reps
@8
3
Lateral Raise (Cable)
2 Sets
10 Reps
@8
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@8
5
Wrist Curls
2 Sets
15 Reps
@9
6
Hanging Leg Raise
3 Sets
10 Reps
@8
Day 4
1
Pull-Up (Weighted)
3 Sets
8 Reps
@8
2
Pendlay Row
2 Sets
8 Reps
@8
3
Bayesian Curl
2 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
5
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@8
6
Decline Crunch (Weighted)
2 Sets
10 Reps
@8
Day 5
1
Leg Extension
2 Sets
10 Reps
@8
2
Squat (Barbell)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
5
Explosive Step-Ups (Knee Drive)
2 Sets
10 Reps
@8
6
Cable Crunch
2 Sets
10 Reps
@8