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BoostcampPNG

The new strat

by Luca S

Program Description

-Lift heavy -Lift intuitively -Modify for your weak points

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 09, 2025 04:22
  • Last Edited
    Nov 09, 2025 04:56
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Front Delts
11.2%
Middle Delts
11.2%
Quadriceps
11.2%
Abs
11.2%
Lats
10.1%
Chest
8.4%
Hamstrings
6.2%
Triceps
5.6%
Rear Delts
3.9%
Biceps
2.8%
Adductors
2.8%
Glutes
2.2%
Abductors
1.1%
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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
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
4
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
4
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
4
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
4
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
4
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
4
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
4
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
4
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
4
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
4
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
4
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Abs Crunch (Machine)
4
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
High Row
1
6-8 reps
RPE 10
6A
Rear Delt Fly (Cable)
1
6-8 reps
RPE 10
6B
Pec Deck (Machine)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
4
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
4
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
4
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
4
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
4
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
4
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
4
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
4
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
4
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
4
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
4
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
4
6-8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)
2 Sets
6-8 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
3
Chest Supported Row (Dumbbell)
1 Set
6-8 Reps
@10
4
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
5
High Row
1 Set
6-8 Reps
@10
6A
Rear Delt Fly (Cable)
1 Set
6-8 Reps
@10
6B
Pec Deck (Machine)
1 Set
6-8 Reps
@10
Day 2
1
Leg Press
2 Sets
6-8 Reps
@10
2
Seated Hamstring Curl
1 Set
6-8 Reps
@10
3
Leg Extension
2 Sets
6-8 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-8 Reps
@10
5
Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
6
Abs Crunch (Machine)
4 Sets
6-8 Reps
@10
Day 3
1
Pull-Up (Weighted)
2 Sets
6-8 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
3
Chest Supported Row (Dumbbell)
1 Set
6-8 Reps
@10
4
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
5
High Row
1 Set
6-8 Reps
@10
6A
Rear Delt Fly (Cable)
1 Set
6-8 Reps
@10
6B
Pec Deck (Machine)
1 Set
6-8 Reps
@10
Day 4
1
Leg Press
2 Sets
6-8 Reps
@10
2
Seated Hamstring Curl
1 Set
6-8 Reps
@10
3
Leg Extension
2 Sets
6-8 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-8 Reps
@10
5
Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
6
Decline Crunch (Weighted)
4 Sets
6-8 Reps
@10