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Haki Training Program

by Jared Timothy Villanueva
1 athletes joined

Program Description

Simple but effective strength and conditioning program, this is simply a layout, exercises can be swapped as needed Cardio On-days: 30min incline treadmill Goal: 3 speed, 12 incline all time Off-days: 1hr incline treadmill OR 1hr walking outside Goal: 2.8 speed, 10 incline all time *if not using the treadmill, aim for 10k-12k steps a day

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 24, 2025 07:18
  • Last Edited
    Jun 18, 2025 07:50

Summary

The Haki Training Program is a comprehensive 12-week strength-building journey designed for those ready to elevate their fitness game. With three focused sessions per week, you'll engage in a variety of compound and isolation movements, including the Bench Press, Squat, and Lat Pulldown, to sculpt a powerful physique. Each workout is structured to maximize intensity and promote muscle growth, ensuring you stay motivated and challenged. Equip yourself with a full gym and get ready to unlock your strength potential!
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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)
2
1
5 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Squat (Barbell)
1
8 reps
RPE 8
4
Good Morning
1
8 reps
RPE 8
5
Seated Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
3
8 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Squat (Barbell)
1
8 reps
RPE 8
4
Good Morning
1
8 reps
RPE 8
5
Seated Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
3
8 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Squat (Barbell)
1
8 reps
RPE 8
4
Good Morning
1
8 reps
RPE 8
5
Seated Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
3
8 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Squat (Barbell)
1
8 reps
RPE 8
4
Good Morning
1
8 reps
RPE 8
5
Seated Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
3
8 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Squat (Barbell)
1
8 reps
RPE 8
4
Good Morning
1
8 reps
RPE 8
5
Seated Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
3
8 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Squat (Barbell)
1
8 reps
RPE 8
4
Good Morning
1
8 reps
RPE 8
5
Seated Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
3
8 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Squat (Barbell)
1
8 reps
RPE 8
4
Good Morning
1
8 reps
RPE 8
5
Seated Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
3
8 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Squat (Barbell)
1
8 reps
RPE 8
4
Good Morning
1
8 reps
RPE 8
5
Seated Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
3
8 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Squat (Barbell)
1
8 reps
RPE 8
4
Good Morning
1
8 reps
RPE 8
5
Seated Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
3
8 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Squat (Barbell)
1
8 reps
RPE 8
4
Good Morning
1
8 reps
RPE 8
5
Seated Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
3
8 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Squat (Barbell)
1
8 reps
RPE 8
4
Good Morning
1
8 reps
RPE 8
5
Seated Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
3
8 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Squat (Barbell)
1
8 reps
RPE 8
4
Good Morning
1
8 reps
RPE 8
5
Seated Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
3
8 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Cable Crunch
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15 reps
RPE 6.5
2
Standing Pullover (Cable)
3
15 reps
RPE 6.5
3
Leg Extension
3
15 reps
RPE 6.5
4
Leg Curl
3
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
8
Standing Calf Raise
3
15 reps
RPE 6.5
9
Cable Crunch
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15 reps
RPE 6.5
2
Standing Pullover (Cable)
3
15 reps
RPE 6.5
3
Leg Extension
3
15 reps
RPE 6.5
4
Leg Curl
3
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
8
Standing Calf Raise
3
15 reps
RPE 6.5
9
Cable Crunch
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15 reps
RPE 6.5
2
Standing Pullover (Cable)
3
15 reps
RPE 6.5
3
Leg Extension
3
15 reps
RPE 6.5
4
Leg Curl
3
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
8
Standing Calf Raise
3
15 reps
RPE 6.5
9
Cable Crunch
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15 reps
RPE 6.5
2
Standing Pullover (Cable)
3
15 reps
RPE 6.5
3
Leg Extension
3
15 reps
RPE 6.5
4
Leg Curl
3
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
8
Standing Calf Raise
3
15 reps
RPE 6.5
9
Cable Crunch
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15 reps
RPE 6.5
2
Standing Pullover (Cable)
3
15 reps
RPE 6.5
3
Leg Extension
3
15 reps
RPE 6.5
4
Leg Curl
3
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
8
Standing Calf Raise
3
15 reps
RPE 6.5
9
Cable Crunch
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15 reps
RPE 6.5
2
Standing Pullover (Cable)
3
15 reps
RPE 6.5
3
Leg Extension
3
15 reps
RPE 6.5
4
Leg Curl
3
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
8
Standing Calf Raise
3
15 reps
RPE 6.5
9
Cable Crunch
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15 reps
RPE 6.5
2
Standing Pullover (Cable)
3
15 reps
RPE 6.5
3
Leg Extension
3
15 reps
RPE 6.5
4
Leg Curl
3
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
8
Standing Calf Raise
3
15 reps
RPE 6.5
9
Cable Crunch
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15 reps
RPE 6.5
2
Standing Pullover (Cable)
3
15 reps
RPE 6.5
3
Leg Extension
3
15 reps
RPE 6.5
4
Leg Curl
3
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
8
Standing Calf Raise
3
15 reps
RPE 6.5
9
Cable Crunch
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15 reps
RPE 6.5
2
Standing Pullover (Cable)
3
15 reps
RPE 6.5
3
Leg Extension
3
15 reps
RPE 6.5
4
Leg Curl
3
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
8
Standing Calf Raise
3
15 reps
RPE 6.5
9
Cable Crunch
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15 reps
RPE 6.5
2
Standing Pullover (Cable)
3
15 reps
RPE 6.5
3
Leg Extension
3
15 reps
RPE 6.5
4
Leg Curl
3
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
8
Standing Calf Raise
3
15 reps
RPE 6.5
9
Cable Crunch
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15 reps
RPE 6.5
2
Standing Pullover (Cable)
3
15 reps
RPE 6.5
3
Leg Extension
3
15 reps
RPE 6.5
4
Leg Curl
3
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
8
Standing Calf Raise
3
15 reps
RPE 6.5
9
Cable Crunch
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15 reps
RPE 6.5
2
Standing Pullover (Cable)
3
15 reps
RPE 6.5
3
Leg Extension
3
15 reps
RPE 6.5
4
Leg Curl
3
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
8
Standing Calf Raise
3
15 reps
RPE 6.5
9
Cable Crunch
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
1
10 reps
RPE 7.5
4
Stiff Leg Deadlift
1
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
10 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
8
Standing Calf Raise
3
12 reps
RPE 7.5
9
Cable Crunch
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
1
10 reps
RPE 7.5
4
Stiff Leg Deadlift
1
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
10 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
8
Standing Calf Raise
3
12 reps
RPE 7.5
9
Cable Crunch
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
1
10 reps
RPE 7.5
4
Stiff Leg Deadlift
1
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
10 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
8
Standing Calf Raise
3
12 reps
RPE 7.5
9
Cable Crunch
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
1
10 reps
RPE 7.5
4
Stiff Leg Deadlift
1
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
10 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
8
Standing Calf Raise
3
12 reps
RPE 7.5
9
Cable Crunch
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
1
10 reps
RPE 7.5
4
Stiff Leg Deadlift
1
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
10 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
8
Standing Calf Raise
3
12 reps
RPE 7.5
9
Cable Crunch
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
1
10 reps
RPE 7.5
4
Stiff Leg Deadlift
1
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
10 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
8
Standing Calf Raise
3
12 reps
RPE 7.5
9
Cable Crunch
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
1
10 reps
RPE 7.5
4
Stiff Leg Deadlift
1
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
10 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
8
Standing Calf Raise
3
12 reps
RPE 7.5
9
Cable Crunch
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
1
10 reps
RPE 7.5
4
Stiff Leg Deadlift
1
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
10 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
8
Standing Calf Raise
3
12 reps
RPE 7.5
9
Cable Crunch
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
1
10 reps
RPE 7.5
4
Stiff Leg Deadlift
1
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
10 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
8
Standing Calf Raise
3
12 reps
RPE 7.5
9
Cable Crunch
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
1
10 reps
RPE 7.5
4
Stiff Leg Deadlift
1
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
10 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
8
Standing Calf Raise
3
12 reps
RPE 7.5
9
Cable Crunch
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
1
10 reps
RPE 7.5
4
Stiff Leg Deadlift
1
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
10 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
8
Standing Calf Raise
3
12 reps
RPE 7.5
9
Cable Crunch
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
1
10 reps
RPE 7.5
4
Stiff Leg Deadlift
1
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
10 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
8
Standing Calf Raise
3
12 reps
RPE 7.5
9
Cable Crunch
3
12 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@7
2
Lat Pulldown
1 Set
2 Sets
5 Reps
5 Reps
@8
@7
3
Squat (Barbell)
1 Set
8 Reps
@8
4
Good Morning
1 Set
8 Reps
@8
5
Seated Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
@7
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
7
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
8
Standing Calf Raise
3 Sets
10 Reps
@8
9
Cable Crunch
3 Sets
10 Reps
@8
Day 2
1
Chest Fly (Cable)
3 Sets
15 Reps
@6.5
2
Standing Pullover (Cable)
3 Sets
15 Reps
@6.5
3
Leg Extension
3 Sets
15 Reps
@6.5
4
Leg Curl
3 Sets
15 Reps
@6.5
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
6
Bicep Curl (Cable)
3 Sets
15 Reps
@6.5
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6.5
8
Standing Calf Raise
3 Sets
15 Reps
@6.5
9
Cable Crunch
3 Sets
15 Reps
@6.5
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7.5
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@7.5
3
Leg Press
1 Set
10 Reps
@7.5
4
Stiff Leg Deadlift
1 Set
10 Reps
@7.5
5
Upright Row (Barbell)
3 Sets
10 Reps
@7.5
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
7
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@7.5
8
Standing Calf Raise
3 Sets
12 Reps
@7.5
9
Cable Crunch
3 Sets
12 Reps
@7.5