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BoostcampPNG

Best science-based lifting program

by Nicolas C.

Program Description

This program is designed to help you build lean muscle and strength without burning out. It guides you through smart phases—accumulation, overload, deload, and intensification—so you get stronger, bigger, and fitter while staying recovered and energized for your daily life.

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2026 03:56
  • Last Edited
    Feb 22, 2026 11:35
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.8%
Upper Back
10.4%
Triceps
9.9%
Quadriceps
9.2%
Glutes
9.2%
Biceps
7.9%
Lats
7.5%
Front Delts
7.1%
Middle Delts
6.5%
Calves
4.6%
Chest
4%
Rear Delts
3.1%
Abs
2.9%
Forearms
2.1%
Lower Back
1.7%
Adductors
1.1%
Abductors
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Pull-Up (Weighted)
4
4-6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
7
Bicep Curl (Cable)
4
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Pull-Up (Weighted)
4
4-6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
7
Bicep Curl (Cable)
4
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Pull-Up (Weighted)
4
4-6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
7
Bicep Curl (Cable)
4
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Pull-Up (Weighted)
4
4-6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
7
Bicep Curl (Cable)
4
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Weighted)
2
4-6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9-10
7
Bicep Curl (Cable)
2
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5-7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
7
Bicep Curl (Cable)
4
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5-7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
7
Bicep Curl (Cable)
4
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5-7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9-10
7
Bicep Curl (Cable)
4
6-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 9-10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 9-10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 9-10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 9-10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
5
12-20 reps
RPE 9-10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
5
12-20 reps
RPE 9-10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
5
12-20 reps
RPE 9-10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
5
12-20 reps
RPE 9-10
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
5
12-20 reps
RPE 9-10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
5
12-20 reps
RPE 9-10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 9
3
One Arm Lateral Raise (Cable)
5
12-20 reps
RPE 9-10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
12-15 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Seated Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
12-15 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Seated Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
12-15 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Seated Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
12-15 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Seated Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
12-15 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Seated Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
12-15 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Seated Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
12-15 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Seated Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
12-15 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Seated Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
2
8-12 reps
RPE 9
3
Lying Leg Curl
2
12-15 reps
RPE 9-10
4
Leg Extension
2
12-15 reps
RPE 9-10
5
Seated Calf Raise
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
3
Lying Leg Curl
3
12-15 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Seated Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
3
Lying Leg Curl
3
12-15 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Seated Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
3
Lying Leg Curl
3
12-15 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Seated Calf Raise
4
12-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8
@8
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9-10
@9-10
@9-10
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9-10
@9-10
@9-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
@9-10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@9-10
@9-10
@9-10
@9-10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Lying Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9-10
@9-10
@9-10
4
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9-10
@9-10
@9-10
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@10
@10
@10
@10