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BoostcampPNG

Viltrumite Physique

by Luke Trains

Program Description

This program focuses on hypertrophy in addition to strength through compound movements. I suggest going 3 days on 1 day off. Feel free to swap out exercises if you don’t have the equipment for it.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 06, 2026 03:32
  • Last Edited
    Apr 06, 2026 06:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.9%
Biceps
11.3%
Front Delts
9.7%
Middle Delts
8.5%
Upper Back
8.5%
Quadriceps
7.2%
Hamstrings
6.2%
Lats
6.2%
Chest
5.6%
Rear Delts
4.6%
Forearms
4.1%
Glutes
4.1%
Abs
2.6%
Lower Back
2.6%
Calves
2.6%
Adductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
RPE 7
2
Incline Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4A
Dip (Weighted)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 8
RPE 9
RPE 10
4B
Pull-Up (Weighted)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
RPE 7
2
Incline Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4A
Dip (Weighted)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 8
RPE 9
RPE 10
4B
Pull-Up (Weighted)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
RPE 7
2
Incline Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4A
Dip (Weighted)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 8
RPE 9
RPE 10
4B
Pull-Up (Weighted)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
RPE 7
2
Incline Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4A
Dip (Weighted)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 8
RPE 9
RPE 10
4B
Pull-Up (Weighted)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
RPE 7
2
Incline Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4A
Dip (Weighted)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 8
RPE 9
RPE 10
4B
Pull-Up (Weighted)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
RPE 7
2
Incline Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4A
Dip (Weighted)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 8
RPE 9
RPE 10
4B
Pull-Up (Weighted)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
3
Rear Delt Fly (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4A
Overhead Tricep Extension (Barbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4B
Preacher Curl (Barbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5A
Tricep Extension (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6A
French Press
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
3
Rear Delt Fly (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4A
Overhead Tricep Extension (Barbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4B
Preacher Curl (Barbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5A
Tricep Extension (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6A
French Press
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
3
Rear Delt Fly (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4A
Overhead Tricep Extension (Barbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4B
Preacher Curl (Barbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5A
Tricep Extension (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6A
French Press
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
3
Rear Delt Fly (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4A
Overhead Tricep Extension (Barbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4B
Preacher Curl (Barbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5A
Tricep Extension (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6A
French Press
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
3
Rear Delt Fly (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4A
Overhead Tricep Extension (Barbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4B
Preacher Curl (Barbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5A
Tricep Extension (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6A
French Press
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
3
Rear Delt Fly (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4A
Overhead Tricep Extension (Barbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4B
Preacher Curl (Barbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5A
Tricep Extension (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6A
French Press
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6B
Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Pendulum Squat
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
2
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Back Extension
1
1
14-22 reps
14-22 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Pendulum Squat
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
2
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Back Extension
1
1
14-22 reps
14-22 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Pendulum Squat
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
2
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Back Extension
1
1
14-22 reps
14-22 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Pendulum Squat
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
2
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Back Extension
1
1
14-22 reps
14-22 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Pendulum Squat
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
2
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Back Extension
1
1
14-22 reps
14-22 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Pendulum Squat
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
2
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Back Extension
1
1
14-22 reps
14-22 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5
Lat Pulldown (Neutral Grip)
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5
Lat Pulldown (Neutral Grip)
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5
Lat Pulldown (Neutral Grip)
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5
Lat Pulldown (Neutral Grip)
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5
Lat Pulldown (Neutral Grip)
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5
Lat Pulldown (Neutral Grip)
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lateral Raise (Machine)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
3
Rear Delt Fly (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4A
Tricep Extension (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4B
Bicep Curl (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
5B
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Overhead Extension (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6B
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lateral Raise (Machine)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
3
Rear Delt Fly (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4A
Tricep Extension (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4B
Bicep Curl (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
5B
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Overhead Extension (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6B
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lateral Raise (Machine)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
3
Rear Delt Fly (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4A
Tricep Extension (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4B
Bicep Curl (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
5B
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Overhead Extension (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6B
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lateral Raise (Machine)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
3
Rear Delt Fly (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4A
Tricep Extension (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4B
Bicep Curl (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
5B
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Overhead Extension (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6B
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lateral Raise (Machine)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
3
Rear Delt Fly (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4A
Tricep Extension (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4B
Bicep Curl (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
5B
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Overhead Extension (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6B
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lateral Raise (Machine)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
3
Rear Delt Fly (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4A
Tricep Extension (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4B
Bicep Curl (Cable)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
2
10-14 reps
10-14 reps
RPE 9
RPE 10
5B
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6A
Overhead Extension (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 9
RPE 10
6B
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8-9
RPE 9-10
3
Leg Extension
2
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Reverse Hyperextension
2
14-20 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8-9
RPE 9-10
3
Leg Extension
2
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Reverse Hyperextension
2
14-20 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8-9
RPE 9-10
3
Leg Extension
2
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Reverse Hyperextension
2
14-20 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8-9
RPE 9-10
3
Leg Extension
2
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Reverse Hyperextension
2
14-20 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8-9
RPE 9-10
3
Leg Extension
2
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Reverse Hyperextension
2
14-20 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8-9
RPE 9-10
3
Leg Extension
2
2
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Reverse Hyperextension
2
14-20 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 8
Week 1
1 / 6 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-14 Reps
10-14 Reps
@9
@10
3
Rear Delt Fly (Cable)
1 Set
2 Sets
10-14 Reps
10-14 Reps
@9
@10
4A
Overhead Tricep Extension (Barbell)
2 Sets
1 Set
10-14 Reps
10-14 Reps
@9
@10
4B
Preacher Curl (Barbell)
2 Sets
1 Set
10-14 Reps
10-14 Reps
@9
@10
5A
Tricep Extension (Cable)
2 Sets
1 Set
10-14 Reps
10-14 Reps
@9
@10
5B
Bicep Curl (Cable)
2 Sets
1 Set
10-14 Reps
10-14 Reps
@9
@10
6A
French Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6B
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Deadlift (Barbell)
2 Sets
3-6 Reps
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4A
Dip (Weighted)
1 Set
1 Set
1 Set
4-10 Reps
4-10 Reps
4-10 Reps
@8
@9
@10
4B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-10 Reps
4-10 Reps
4-10 Reps
@8
@9
@10
Day 3
1
Lying Leg Curl
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Pendulum Squat
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Leg Extension
2 Sets
2 Sets
10-14 Reps
10-14 Reps
@9
@10
4
Back Extension
1 Set
1 Set
14-22 Reps
14-22 Reps
@8
@9
5
Calf Raise (Machine)
3 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Chest Fly (Cable)
1 Set
1 Set
10-14 Reps
10-14 Reps
@9
@10
5
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
Day 5
1
Overhead Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Lateral Raise (Machine)
1 Set
2 Sets
10-14 Reps
10-14 Reps
@9
@10
3
Rear Delt Fly (Cable)
1 Set
2 Sets
10-14 Reps
10-14 Reps
@9
@10
4A
Tricep Extension (Cable)
2 Sets
1 Set
10-14 Reps
10-14 Reps
@9
@10
4B
Bicep Curl (Cable)
2 Sets
1 Set
10-14 Reps
10-14 Reps
@9
@10
5A
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10-14 Reps
10-14 Reps
@9
@10
5B
Hammer Curl (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
6A
Overhead Extension (Dumbbell)
1 Set
1 Set
10-14 Reps
10-14 Reps
@9
@10
6B
Seated Dumbbell Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 6
1
Leg Curl
2 Sets
1 Set
10-14 Reps
10-14 Reps
@9
@10
2
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@8-9
@9-10
3
Leg Extension
2 Sets
2 Sets
10-14 Reps
10-14 Reps
@9
@10
4
Reverse Hyperextension
2 Sets
14-20 Reps
@8
5
Calf Raise (Machine)
2 Sets
20 Reps
@8