Program Description
The Strength & Size Blueprint is a minimalist upper/lower split designed to maximize both raw strength and muscular development in just four workouts per week, under 60 minutes each. The philosophy is simple: - Strength comes from heavy compound lifts, lower reps, and consistent progression. - Muscle grows from moderate-rep accessory work, higher volume in key areas, and controlled time under tension. This program blends both into a balanced system, giving you the best of powerlifting and bodybuilding without unnecessary complexity.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedSep 12, 2025 03:05
- Last EditedSep 12, 2025 05:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Upper Back
10.4%
Lats
9.7%
Hamstrings
9.2%
Quadriceps
9.2%
Middle Delts
8.6%
Front Delts
8.6%
Biceps
8%
Calves
5.7%
Chest
5.7%
Glutes
5.2%
Lower Back
3.4%
Abs
1.7%
Forearms
1.1%
Rear Delts
0.7%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Reverse Pec Deck
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
6
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
1
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Week 1
1 / 18 Weeks
Day 2
1
Hack Squat1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Seated Hamstring Curl1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
3
Standing Calf Raise2 Sets
10-12 Reps
@9
Day 3
1
Barbell Row1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Seated Shoulder Press (Dumbbell)1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
3
High Row1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
4
Chest Press (Machine)1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
5
Incline Curl (Dumbbell)1 Set
1 Set
8-10 Reps
12-15 Reps
@9
@9
6
Tricep Pushdown (Cable)1 Set
1 Set
8-10 Reps
12-15 Reps
@9
@9
7
Lateral Raise (Machine)1 Set
1 Set
8-10 Reps
12-15 Reps
@9
@9
Day 4
1
Romanian Deadlift (Barbell)1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
2
Leg Press (45 Degrees)1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
3
Leg Extension1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Seated Calf Raise1 Set
1 Set
10-12 Reps
12-15 Reps
-
-
Day 1
1
Bench Press (Barbell)1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
2
Lat Pulldown (Neutral Grip)1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
3
Shoulder Press (Machine)1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
4
Seated Row (Cable)1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
5
Reverse Pec Deck1 Set
1 Set
10-12 Reps
12-15 Reps
@9
@9
6
French Press1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
7
Bicep Curl (EZ Bar)1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9