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Yoked Squirrel

by Squirrl

Program Description

for me

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 15, 2026 12:32
  • Last Edited
    Jan 15, 2026 12:53
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.1%
Triceps
12.5%
Hamstrings
11.4%
Front Delts
9.8%
Quadriceps
9.8%
Chest
8.2%
Upper Back
6.5%
Biceps
5.7%
Lats
4.9%
Abs
4.9%
Middle Delts
3.3%
Lower Back
3.3%
Calves
2.7%
Forearms
2.2%
Adductors
0.8%
Rear Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 (Smith Machine)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
4A
Tricep Extension (Cable)
3
10-12 reps
RPE 9
4B
Lat Pulldown
3
6-10 reps
RPE 9
5A
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
4A
Tricep Extension (Cable)
3
10-12 reps
RPE 9
4B
Lat Pulldown
3
6-10 reps
RPE 9
5A
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
4A
Tricep Extension (Cable)
3
10-12 reps
RPE 9
4B
Lat Pulldown
3
6-10 reps
RPE 9
5A
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
4A
Tricep Extension (Cable)
3
10-12 reps
RPE 9
4B
Lat Pulldown
3
6-10 reps
RPE 9
5A
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
4A
Tricep Extension (Cable)
3
10-12 reps
RPE 9
4B
Lat Pulldown
3
6-10 reps
RPE 9
5A
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
4A
Tricep Extension (Cable)
3
10-12 reps
RPE 9
4B
Lat Pulldown
3
6-10 reps
RPE 9
5A
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
4A
Tricep Extension (Cable)
3
10-12 reps
RPE 9
4B
Lat Pulldown
3
6-10 reps
RPE 9
5A
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
4A
Tricep Extension (Cable)
3
10-12 reps
RPE 9
4B
Lat Pulldown
3
6-10 reps
RPE 9
5A
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
4A
Tricep Extension (Cable)
3
10-12 reps
RPE 9
4B
Lat Pulldown
3
6-10 reps
RPE 9
5A
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
4A
Tricep Extension (Cable)
3
10-12 reps
RPE 9
4B
Lat Pulldown
3
6-10 reps
RPE 9
5A
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
4A
Tricep Extension (Cable)
3
10-12 reps
RPE 9
4B
Lat Pulldown
3
6-10 reps
RPE 9
5A
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
4A
Tricep Extension (Cable)
3
10-12 reps
RPE 9
4B
Lat Pulldown
3
6-10 reps
RPE 9
5A
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Split Squat (Smith Machine)
3
3-5 reps
RPE 9
4
Glute Bridge (Barbell)
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Split Squat (Smith Machine)
3
3-5 reps
RPE 9
4
Glute Bridge (Barbell)
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Split Squat (Smith Machine)
3
3-5 reps
RPE 9
4
Glute Bridge (Barbell)
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Split Squat (Smith Machine)
3
3-5 reps
RPE 9
4
Glute Bridge (Barbell)
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Split Squat (Smith Machine)
3
3-5 reps
RPE 9
4
Glute Bridge (Barbell)
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Split Squat (Smith Machine)
3
3-5 reps
RPE 9
4
Glute Bridge (Barbell)
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Split Squat (Smith Machine)
3
3-5 reps
RPE 9
4
Glute Bridge (Barbell)
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Split Squat (Smith Machine)
3
3-5 reps
RPE 9
4
Glute Bridge (Barbell)
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Split Squat (Smith Machine)
3
3-5 reps
RPE 9
4
Glute Bridge (Barbell)
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Split Squat (Smith Machine)
3
3-5 reps
RPE 9
4
Glute Bridge (Barbell)
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Split Squat (Smith Machine)
3
3-5 reps
RPE 9
4
Glute Bridge (Barbell)
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Split Squat (Smith Machine)
3
3-5 reps
RPE 9
4
Glute Bridge (Barbell)
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Dip (Bodyweight)
3
8-12 reps
RPE 9
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Dip (Bodyweight)
3
8-12 reps
RPE 9
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Dip (Bodyweight)
3
8-12 reps
RPE 9
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Dip (Bodyweight)
3
8-12 reps
RPE 9
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Dip (Bodyweight)
3
8-12 reps
RPE 9
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Dip (Bodyweight)
3
8-12 reps
RPE 9
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Dip (Bodyweight)
3
8-12 reps
RPE 9
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Dip (Bodyweight)
3
8-12 reps
RPE 9
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Dip (Bodyweight)
3
8-12 reps
RPE 9
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Dip (Bodyweight)
3
8-12 reps
RPE 9
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Dip (Bodyweight)
3
8-12 reps
RPE 9
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Dip (Bodyweight)
3
8-12 reps
RPE 9
4A
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Split Squat (Smith Machine)
3
5 reps
RPE 9
4A
Standing Calf Raise
3
12 reps
RPE 9
4B
Glute Kickback (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Split Squat (Smith Machine)
3
5 reps
RPE 9
4A
Standing Calf Raise
3
12 reps
RPE 9
4B
Glute Kickback (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Split Squat (Smith Machine)
3
5 reps
RPE 9
4A
Standing Calf Raise
3
12 reps
RPE 9
4B
Glute Kickback (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Split Squat (Smith Machine)
3
5 reps
RPE 9
4A
Standing Calf Raise
3
12 reps
RPE 9
4B
Glute Kickback (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Split Squat (Smith Machine)
3
5 reps
RPE 9
4A
Standing Calf Raise
3
12 reps
RPE 9
4B
Glute Kickback (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Split Squat (Smith Machine)
3
5 reps
RPE 9
4A
Standing Calf Raise
3
12 reps
RPE 9
4B
Glute Kickback (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Split Squat (Smith Machine)
3
5 reps
RPE 9
4A
Standing Calf Raise
3
12 reps
RPE 9
4B
Glute Kickback (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Split Squat (Smith Machine)
3
5 reps
RPE 9
4A
Standing Calf Raise
3
12 reps
RPE 9
4B
Glute Kickback (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Split Squat (Smith Machine)
3
5 reps
RPE 9
4A
Standing Calf Raise
3
12 reps
RPE 9
4B
Glute Kickback (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Split Squat (Smith Machine)
3
5 reps
RPE 9
4A
Standing Calf Raise
3
12 reps
RPE 9
4B
Glute Kickback (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Split Squat (Smith Machine)
3
5 reps
RPE 9
4A
Standing Calf Raise
3
12 reps
RPE 9
4B
Glute Kickback (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
2
Front Squat (Barbell)
3
6-8 reps
RPE 9
3
Split Squat (Smith Machine)
3
5 reps
RPE 9
4A
Standing Calf Raise
3
12 reps
RPE 9
4B
Glute Kickback (Cable)
3
8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
4A
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
4B
Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
5A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9
@9
5B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
6
Skull Crusher (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
3
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9
@9
4
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
5
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
2B
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3A
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3B
Dip (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4A
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4B
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
Day 4
1
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9
@9
4A
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4B
Glute Kickback (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9