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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
    Jun 25, 2025 06:51
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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 (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)
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 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
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 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
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 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)
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
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
2
Pull-Up (Weighted)
3 Sets
12 Reps
@8
3
Dip (Weighted)
3 Sets
15 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@8
5
Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
6
Bicep Curl (Cable)
3 Sets
15 Reps
@8
7
Tricep Extension (Cable)
3 Sets
15 Reps
@8
8
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
@8
Day 2
1
Hack Squat
3 Sets
15 Reps
@8
2
Goblet Squat
3 Sets
15 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8
5
Seated Calf Raise
3 Sets
15 Reps
@8
6
Cable Crunch
3 Sets
15 Reps
@9
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
15 Reps
@8
3
Lying Side Lateral Raise
3 Sets
15 Reps
@8
4
Seated Row (Machine)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
7
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
2
Bulgarian Split Squat (Barbell)
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Hip Abductor (Machine)
3 Sets
15 Reps
@8
5
Seated Calf Raise
3 Sets
15 Reps
@8
6
Hanging Leg Raise
3 Sets
15 Reps
@8