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Chris’ Program

by Chris M.

Program Description

**Chris’ Program** is a comprehensive 12-week muscle sculpting journey designed for intermediate lifters. With 48 training days packed into this program, you'll engage in a variety of exercises targeting all major muscle groups using a full gym setup. Each workout focuses on building strength and definition through carefully structured sets and reps, ensuring you maximize your gains while maintaining intensity. Get ready to transform your physique and elevate your fitness game!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 25, 2025 06:15
  • Last Edited
    Dec 16, 2025 03:44

Summary

Transform your physique with Chris’ Program, a comprehensive 12-week training regimen designed for serious lifters. Committing just four days a week, you’ll tackle a balanced mix of upper and lower body workouts, featuring exercises like incline dumbbell presses and hack squats. This program emphasizes progressive overload to build strength and muscle, ensuring you stay challenged and motivated every step of the way. Get ready to unlock your full potential and achieve the results you’ve been striving for!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.7%
Quadriceps
8.9%
Upper Back
8.5%
Glutes
8.4%
Hamstrings
8.3%
Lats
7.8%
Biceps
7.5%
Abs
6.8%
Front Delts
6.1%
Chest
6%
Middle Delts
4.6%
Calves
4%
Forearms
2.8%
Adductors
2.8%
Lower Back
2.8%
Rear Delts
2.6%
Abductors
2.4%
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ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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4.8 Stars with 10, 000+ Ratings
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 (Dumbbell)
2
8 reps
RPE 8
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
12 reps
RPE 8
3
Dip (Weighted)
3
15 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
12 reps
RPE 8
3
Dip (Weighted)
3
15 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
12 reps
RPE 8
3
Dip (Weighted)
3
15 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
12 reps
RPE 8
3
Dip (Weighted)
3
15 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
12 reps
RPE 8
3
Dip (Weighted)
3
15 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
12 reps
RPE 8
3
Dip (Weighted)
3
15 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
12 reps
RPE 8
3
Dip (Weighted)
3
15 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
12 reps
RPE 8
3
Dip (Weighted)
3
15 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
12 reps
RPE 8
3
Dip (Weighted)
3
15 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Marching Glute Bridge
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 8
-
5
Cable Crunch
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 8
2
Goblet Squat
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 8
2
Goblet Squat
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 8
2
Goblet Squat
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 8
2
Goblet Squat
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 8
2
Goblet Squat
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 8
2
Goblet Squat
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Marching Glute Bridge
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 8
-
5
Cable Crunch
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 8
2
Goblet Squat
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 8
2
Goblet Squat
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 8
2
Goblet Squat
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 8
2
Goblet Squat
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
10 reps
RPE 8
5
Rear Delt Fly (Machine)
1
20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
7
Bicep Curl (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Chest Supported Row (Machine)
3
15 reps
RPE 8
3
Lying Side Lateral Raise
3
15 reps
RPE 8
4
Seated Row (Machine)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Chest Supported Row (Machine)
3
15 reps
RPE 8
3
Lying Side Lateral Raise
3
15 reps
RPE 8
4
Seated Row (Machine)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Chest Supported Row (Machine)
3
15 reps
RPE 8
3
Lying Side Lateral Raise
3
15 reps
RPE 8
4
Seated Row (Machine)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Chest Supported Row (Machine)
3
15 reps
RPE 8
3
Lying Side Lateral Raise
3
15 reps
RPE 8
4
Seated Row (Machine)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Chest Supported Row (Machine)
3
15 reps
RPE 8
3
Lying Side Lateral Raise
3
15 reps
RPE 8
4
Seated Row (Machine)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Chest Supported Row (Machine)
3
15 reps
RPE 8
3
Lying Side Lateral Raise
3
15 reps
RPE 8
4
Seated Row (Machine)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
10 reps
RPE 8
5
Rear Delt Fly (Machine)
1
20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
7
Bicep Curl (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Chest Supported Row (Machine)
3
15 reps
RPE 8
3
Lying Side Lateral Raise
3
15 reps
RPE 8
4
Seated Row (Machine)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Chest Supported Row (Machine)
3
15 reps
RPE 8
3
Lying Side Lateral Raise
3
15 reps
RPE 8
4
Seated Row (Machine)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Chest Supported Row (Machine)
3
15 reps
RPE 8
3
Lying Side Lateral Raise
3
15 reps
RPE 8
4
Seated Row (Machine)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Chest Supported Row (Machine)
3
15 reps
RPE 8
3
Lying Side Lateral Raise
3
15 reps
RPE 8
4
Seated Row (Machine)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
3
Leg Curl
2
10 reps
RPE 8
4
Hip Abductor (Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
3
Leg Curl
2
10 reps
RPE 8
4
Hip Abductor (Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Marching Glute Bridge
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
-
5
Cable Crunch
2 Sets
20 Reps
@9
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Chest Supported Row (Machine)
1 Set
10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Lying Side Lateral Raise
2 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
1 Set
20 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
@8
7
Bicep Curl (Cable)
2 Sets
10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
2
Bulgarian Split Squat (Barbell)
2 Sets
10 Reps
@8
3
Leg Curl
2 Sets
10 Reps
@8
4
Hip Abductor (Machine)
2 Sets
10 Reps
@8
5
Hanging Leg Raise
2 Sets
20 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
2
Pull-Up (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Dip (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Lat Pulldown (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
5
Chest Fly (Cable)
2 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
7
Tricep Extension (Cable)
2 Sets
10 Reps
@8