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Majkencuzza

by Valdemar kobborg-falch
1 athletes joined

Program Description

Majkencuzza

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 15, 2024 05:16
  • Last Edited
    Jun 18, 2025 11:15

Summary

Embark on a transformative 16-week journey with Majkencuzza, a dynamic workout program designed for serious lifters looking to build strength and muscle. Comprising five training days each week, this program incorporates supersets targeting all major muscle groups, ensuring a balanced and effective approach to fitness. Expect to challenge yourself with a mix of bodyweight and machine exercises, including hyperextensions, pull-ups, and leg presses, all tailored to push your limits. Get ready to elevate your performance and achieve your fitness goals with this comprehensive training plan!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1A
Hyperextension
3 Sets
AMRAP
@10
1B
Decline Crunch
3 Sets
AMRAP
@10
2A
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
2B
Leg Press
3 Sets
8-12 Reps
@10
Day 2
1A
Pull-Up (Assisted)
3 Sets
8-12 Reps
@10
1B
Push Up (Knees)
3 Sets
AMRAP
@10
2
Seated Row (Machine)
3 Sets
10-20 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 3
1
Reverse Lunge (Dumbbell)
3 Sets
10-20 Reps
@10
2
Squat (Smith Machine)
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
8-12 Reps
@10
4
Calf Raise (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1A
Dip (Assisted)
3 Sets
10-15 Reps
@10
1B
Chin-Up (Assisted)
3 Sets
10-15 Reps
@10
2A
Shoulder Press (Machine)
3 Sets
10-15 Reps
@10
2B
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 5
1
Split Squat (Smith Machine)
3 Sets
8-12 Reps
@10
2A
Stiff Leg Deadlift (Dumbbell)
3 Sets
6-10 Reps
@10
2B
Calf Raise (Bodyweight)
3 Sets
AMRAP
@10
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10