logo
BoostcampPNG

The Power Shredder

by Thibault A.
2 athletes joined

Program Description

The Power Shredder is a 12-week, split-style workout program designed to maximize strength, hypertrophy, and definition. It combines powerlifting techniques with high-rep hypertrophy and targeted multi-angle exercises to hit every muscle group efficiently. Each workout starts with a compound lift at low reps for strength, followed by a 10/8/6/20 rep scheme for sarcoplasmic hypertrophy, and finishes with bi- or tri-sets to ensure full muscle activation. Abdominal workouts are strategically placed throughout the week to ensure core development and aesthetics. This program is ideal for those who want to build a powerful physique with well-defined muscle groups while pushing through personal limits. Get ready to shred fat and build muscle!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 11, 2024 01:48
  • Last Edited
    Jun 18, 2025 08:00

Summary

Unleash your potential with The Power Shredder, a dynamic 12-week program designed to sculpt your physique and boost your strength. Committing to five days a week, you'll tackle a variety of intense workouts focusing on major muscle groups, including explosive barbell and dumbbell movements. Each session is meticulously crafted to maximize fat loss while building lean muscle, ensuring you stay motivated and challenged. Get ready to transform your body and achieve your fitness goals with a program that delivers results!
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
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
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Week 1
1 / 12 Weeks
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
3
Sumo Deadlift (Dumbbell)
3 Sets
21 Reps
@7
4
Leg Extension
3 Sets
30 Reps
@7
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
6
Standing Calf Raise
4 Sets
21 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
3
High Row
3 Sets
21 Reps
@7
4
Chest Supported Row (Dumbbell)
3 Sets
30 Reps
@7
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
6
Tricep Rope Push Down (Cable)
4 Sets
21 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
3
Incline Bench Press (Dumbbell)
3 Sets
21 Reps
@7
4A
Low Cable Fly
3 Sets
10 Reps
@7
4B
Mid Cable Fly
3 Sets
10 Reps
@7
4C
High Cable Fly
3 Sets
10 Reps
@7
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
6
Bicep Curl (Cable)
4 Sets
21 Reps
@7
Day 4
1
Seated Military Press (Smith Machine)
6 Sets
5 Reps
@8
2
Upright Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
3
Front Raise
3 Sets
21 Reps
@7
4
Lateral Raise (Cable)
3 Sets
21 Reps
@7
5
Rear Delt Fly (Dumbbell)
3 Sets
30 Reps
@7
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
6B
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
Day 5
1
Sumo Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
21 Reps
@7
4A
Hip Abductor (Machine)
3 Sets
10 Reps
@7
4B
Hip Adductor (Machine)
3 Sets
10 Reps
@7
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
6
Calf Raise (Leg Press)
4 Sets
21 Reps
@7