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ByeBye "DadBod"

by EatMeatLiftWeights
4 athletes joined

Program Description

I built this program for my own use as a working husband and dad of three kids. Finding the time to train is hard enough at times. With three kids under 4 years old? HA! This program takes the basic core concepts of weight training for strength, and puts them to use. No dinkin around folks. Get in there, get after it, get out.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 13, 2024 03:46
  • Last Edited
    Jun 18, 2025 08:03

Summary

Transform your physique with the ByeBye "DadBod" program, a comprehensive 12-week journey designed to sculpt and strengthen your body. Committing just four days a week, you'll engage in targeted workouts that include barbell exercises like the Incline Bench Press and Squat, ensuring you build muscle and burn fat effectively. This program balances upper and lower body training, incorporating supersets for maximum efficiency and intensity. Get ready to redefine your strength and confidence—your transformation starts now!
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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 (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 8
2
Pendlay Row
4
5 reps
RPE 7
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5A
Chest Fly (Machine)
3
8 reps
RPE 8
5B
Rear Delt Fly (Machine)
3
10 reps
RPE 7
6A
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 8
2
Pendlay Row
4
5 reps
RPE 7
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5A
Chest Fly (Machine)
3
8 reps
RPE 8
5B
Rear Delt Fly (Machine)
3
10 reps
RPE 7
6A
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 8
2
Pendlay Row
4
5 reps
RPE 7
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5A
Chest Fly (Machine)
3
8 reps
RPE 8
5B
Rear Delt Fly (Machine)
3
10 reps
RPE 7
6A
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 8
2
Pendlay Row
4
5 reps
RPE 7
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5A
Chest Fly (Machine)
3
8 reps
RPE 8
5B
Rear Delt Fly (Machine)
3
10 reps
RPE 7
6A
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 8
2
Pendlay Row
4
5 reps
RPE 7
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5A
Chest Fly (Machine)
3
8 reps
RPE 8
5B
Rear Delt Fly (Machine)
3
10 reps
RPE 7
6A
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 8
2
Pendlay Row
4
5 reps
RPE 7
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5A
Chest Fly (Machine)
3
8 reps
RPE 8
5B
Rear Delt Fly (Machine)
3
10 reps
RPE 7
6A
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 8
2
Pendlay Row
4
5 reps
RPE 7
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5A
Chest Fly (Machine)
3
8 reps
RPE 8
5B
Rear Delt Fly (Machine)
3
10 reps
RPE 7
6A
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 8
2
Pendlay Row
4
5 reps
RPE 7
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5A
Chest Fly (Machine)
3
8 reps
RPE 8
5B
Rear Delt Fly (Machine)
3
10 reps
RPE 7
6A
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 8
2
Pendlay Row
4
5 reps
RPE 7
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5A
Chest Fly (Machine)
3
8 reps
RPE 8
5B
Rear Delt Fly (Machine)
3
10 reps
RPE 7
6A
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 8
2
Pendlay Row
4
5 reps
RPE 7
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5A
Chest Fly (Machine)
3
8 reps
RPE 8
5B
Rear Delt Fly (Machine)
3
10 reps
RPE 7
6A
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 8
2
Pendlay Row
4
5 reps
RPE 7
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5A
Chest Fly (Machine)
3
8 reps
RPE 8
5B
Rear Delt Fly (Machine)
3
10 reps
RPE 7
6A
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 8
2
Pendlay Row
4
5 reps
RPE 7
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5A
Chest Fly (Machine)
3
8 reps
RPE 8
5B
Rear Delt Fly (Machine)
3
10 reps
RPE 7
6A
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
4
Leg Press
3
8 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Knee Raise
3
10 reps
RPE 7
7
Decline Crunch
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
4
Leg Press
3
8 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Knee Raise
3
10 reps
RPE 7
7
Decline Crunch
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
4
Leg Press
3
8 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Knee Raise
3
10 reps
RPE 7
7
Decline Crunch
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
4
Leg Press
3
8 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Knee Raise
3
10 reps
RPE 7
7
Decline Crunch
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
4
Leg Press
3
8 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Knee Raise
3
10 reps
RPE 7
7
Decline Crunch
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
4
Leg Press
3
8 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Knee Raise
3
10 reps
RPE 7
7
Decline Crunch
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
4
Leg Press
3
8 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Knee Raise
3
10 reps
RPE 7
7
Decline Crunch
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
4
Leg Press
3
8 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Knee Raise
3
10 reps
RPE 7
7
Decline Crunch
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
4
Leg Press
3
8 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Knee Raise
3
10 reps
RPE 7
7
Decline Crunch
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
4
Leg Press
3
8 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Knee Raise
3
10 reps
RPE 7
7
Decline Crunch
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
4
Leg Press
3
8 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Knee Raise
3
10 reps
RPE 7
7
Decline Crunch
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
4
Leg Press
3
8 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Hanging Knee Raise
3
10 reps
RPE 7
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
1
30 reps
15 reps
8 reps
RPE 9
RPE 9
RPE 9
8
Cable Crunch
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
1
30 reps
15 reps
8 reps
RPE 9
RPE 9
RPE 9
8
Cable Crunch
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
1
30 reps
15 reps
8 reps
RPE 9
RPE 9
RPE 9
8
Cable Crunch
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
1
30 reps
15 reps
8 reps
RPE 9
RPE 9
RPE 9
8
Cable Crunch
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
1
30 reps
15 reps
8 reps
RPE 9
RPE 9
RPE 9
8
Cable Crunch
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
1
30 reps
15 reps
8 reps
RPE 9
RPE 9
RPE 9
8
Cable Crunch
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
1
30 reps
15 reps
8 reps
RPE 9
RPE 9
RPE 9
8
Cable Crunch
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
1
30 reps
15 reps
8 reps
RPE 9
RPE 9
RPE 9
8
Cable Crunch
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
1
30 reps
15 reps
8 reps
RPE 9
RPE 9
RPE 9
8
Cable Crunch
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
1
30 reps
15 reps
8 reps
RPE 9
RPE 9
RPE 9
8
Cable Crunch
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
1
30 reps
15 reps
8 reps
RPE 9
RPE 9
RPE 9
8
Cable Crunch
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Machine)
3
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
1
30 reps
15 reps
8 reps
RPE 9
RPE 9
RPE 9
8
Cable Crunch
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
12-15 reps
RPE 8
6
Leg Extension
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
12-15 reps
RPE 8
6
Leg Extension
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
12-15 reps
RPE 8
6
Leg Extension
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
12-15 reps
RPE 8
6
Leg Extension
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
12-15 reps
RPE 8
6
Leg Extension
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
12-15 reps
RPE 8
6
Leg Extension
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
12-15 reps
RPE 8
6
Leg Extension
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
12-15 reps
RPE 8
6
Leg Extension
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
12-15 reps
RPE 8
6
Leg Extension
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
12-15 reps
RPE 8
6
Leg Extension
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
12-15 reps
RPE 8
6
Leg Extension
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7
2
Hack Squat
4
8-12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Hamstring Curl
3
12-15 reps
RPE 8
6
Leg Extension
3
12-15 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@6
@8
2
Pendlay Row
4 Sets
5 Reps
@7
3
Overhead Press (Barbell)
4 Sets
6 Reps
@8
4
Lat Pulldown
3 Sets
8-10 Reps
@8
5A
Chest Fly (Machine)
3 Sets
8 Reps
@8
5B
Rear Delt Fly (Machine)
3 Sets
10 Reps
@7
6A
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
6B
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
6 Reps
@7
4
Leg Press
3 Sets
8 Reps
@8
5
Seated Calf Raise
3 Sets
15 Reps
@8
6
Hanging Knee Raise
3 Sets
10 Reps
@7
7
Decline Crunch
3 Sets
8 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@8
3
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Lat Pulldown
4 Sets
8-12 Reps
@8
5
Chest Fly (Machine)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
7
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
30 Reps
15 Reps
8 Reps
@9
@9
@9
8
Cable Crunch
4 Sets
12-15 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
4-6 Reps
@7
2
Hack Squat
4 Sets
8-12 Reps
@7
3
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@7
4
Hip Thrust (Machine)
3 Sets
8-12 Reps
@8
5
Hamstring Curl
3 Sets
12-15 Reps
@8
6
Leg Extension
3 Sets
12-15 Reps
@8
7
Seated Calf Raise
3 Sets
12 Reps
@9