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OLIVER CHARACTER DEVELOPMENT

by Oliver Castillo

Program Description

powerbuild and scuplt

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 25, 2025 07:43
  • Last Edited
    Aug 31, 2025 07:08

Summary

Unlock your potential with the OLIVER CHARACTER DEVELOPMENT program, an intense 8-week journey designed for serious lifters. Committing to six days a week, you'll engage in a balanced mix of push and pull workouts that target all major muscle groups, ensuring comprehensive strength and muscle growth. Each session is carefully crafted with a variety of exercises, including barbell and dumbbell movements, to challenge your limits and keep your training dynamic. Get ready to build not just muscle, but character, as you push through this transformative experience!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Chest
9.7%
Quadriceps
9.5%
Upper Back
9.2%
Forearms
8.7%
Hamstrings
7.8%
Front Delts
7.6%
Lats
6.3%
Neck
6%
Glutes
5.2%
Abs
5.2%
Biceps
4.4%
Middle Delts
4%
Calves
4%
Adductors
1.2%
Rear Delts
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
75%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Fly (Dumbbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8
6
Skull Crusher (Barbell)
4
10-15 reps
RPE 8
7
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
75%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Fly (Dumbbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8
6
Skull Crusher (Barbell)
4
10-15 reps
RPE 8
7
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
75%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Fly (Dumbbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8
6
Skull Crusher (Barbell)
4
10-15 reps
RPE 8
7
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
75%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Fly (Dumbbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8
6
Skull Crusher (Barbell)
4
10-15 reps
RPE 8
7
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
75%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Fly (Dumbbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8
6
Skull Crusher (Barbell)
4
10-15 reps
RPE 8
7
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
75%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Fly (Dumbbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8
6
Skull Crusher (Barbell)
4
10-15 reps
RPE 8
7
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
75%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Fly (Dumbbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8
6
Skull Crusher (Barbell)
4
10-15 reps
RPE 8
7
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
75%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Fly (Dumbbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8
6
Skull Crusher (Barbell)
4
10-15 reps
RPE 8
7
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
75%
2
Barbell Row
3
8-10 reps
RPE 8
3
Delt Raise, Dumbell
4
10-15 reps
RPE 8
4
Shrug (Trap Bar)
3
10-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 9
7
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
75%
2
Barbell Row
3
8-10 reps
RPE 8
3
Delt Raise, Dumbell
4
10-15 reps
RPE 8
4
Shrug (Trap Bar)
3
10-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 9
7
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
75%
2
Barbell Row
3
8-10 reps
RPE 8
3
Delt Raise, Dumbell
4
10-15 reps
RPE 8
4
Shrug (Trap Bar)
3
10-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 9
7
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
75%
2
Barbell Row
3
8-10 reps
RPE 8
3
Delt Raise, Dumbell
4
10-15 reps
RPE 8
4
Shrug (Trap Bar)
3
10-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 9
7
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
75%
2
Barbell Row
3
8-10 reps
RPE 8
3
Delt Raise, Dumbell
4
10-15 reps
RPE 8
4
Shrug (Trap Bar)
3
10-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 9
7
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
75%
2
Barbell Row
3
8-10 reps
RPE 8
3
Delt Raise, Dumbell
4
10-15 reps
RPE 8
4
Shrug (Trap Bar)
3
10-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 9
7
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
75%
2
Barbell Row
3
8-10 reps
RPE 8
3
Delt Raise, Dumbell
4
10-15 reps
RPE 8
4
Shrug (Trap Bar)
3
10-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 9
7
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
75%
2
Barbell Row
3
8-10 reps
RPE 8
3
Delt Raise, Dumbell
4
10-15 reps
RPE 8
4
Shrug (Trap Bar)
3
10-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 9
7
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
75%
2
Single Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Front Calf
4
8-12 reps
RPE 9
7
Neck Curl
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
75%
2
Single Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Front Calf
4
8-12 reps
RPE 9
7
Neck Curl
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
75%
2
Single Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Front Calf
4
8-12 reps
RPE 9
7
Neck Curl
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
75%
2
Single Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Front Calf
4
8-12 reps
RPE 9
7
Neck Curl
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
75%
2
Single Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Front Calf
4
8-12 reps
RPE 9
7
Neck Curl
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
75%
2
Single Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Front Calf
4
8-12 reps
RPE 9
7
Neck Curl
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
75%
2
Single Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Front Calf
4
8-12 reps
RPE 9
7
Neck Curl
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
75%
2
Single Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Front Calf
4
8-12 reps
RPE 9
7
Neck Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
75%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Fly (Dumbbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8
6
Skull Crusher (Barbell)
4
10-15 reps
RPE 8
7
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
75%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Fly (Dumbbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8
6
Skull Crusher (Barbell)
4
10-15 reps
RPE 8
7
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
75%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Fly (Dumbbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8
6
Skull Crusher (Barbell)
4
10-15 reps
RPE 8
7
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
75%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Fly (Dumbbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8
6
Skull Crusher (Barbell)
4
10-15 reps
RPE 8
7
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
75%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Fly (Dumbbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8
6
Skull Crusher (Barbell)
4
10-15 reps
RPE 8
7
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
75%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Fly (Dumbbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8
6
Skull Crusher (Barbell)
4
10-15 reps
RPE 8
7
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
75%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Fly (Dumbbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8
6
Skull Crusher (Barbell)
4
10-15 reps
RPE 8
7
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
75%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
3
8-10 reps
RPE 8
4
Pec Fly (Dumbbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8
6
Skull Crusher (Barbell)
4
10-15 reps
RPE 8
7
Abs Crunch (Machine)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
75%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Delt Raise, Dumbell
4
10-15 reps
RPE 8
4
Shrug (Trap Bar)
3
10-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 9
7
Neck Curl
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
75%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Delt Raise, Dumbell
4
10-15 reps
RPE 8
4
Shrug (Trap Bar)
3
10-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 9
7
Neck Curl
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
75%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Delt Raise, Dumbell
4
10-15 reps
RPE 8
4
Shrug (Trap Bar)
3
10-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 9
7
Neck Curl
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
75%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Delt Raise, Dumbell
4
10-15 reps
RPE 8
4
Shrug (Trap Bar)
3
10-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 9
7
Neck Curl
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
75%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Delt Raise, Dumbell
4
10-15 reps
RPE 8
4
Shrug (Trap Bar)
3
10-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 9
7
Neck Curl
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
75%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Delt Raise, Dumbell
4
10-15 reps
RPE 8
4
Shrug (Trap Bar)
3
10-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 9
7
Neck Curl
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
75%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Delt Raise, Dumbell
4
10-15 reps
RPE 8
4
Shrug (Trap Bar)
3
10-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 9
7
Neck Curl
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
75%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Delt Raise, Dumbell
4
10-15 reps
RPE 8
4
Shrug (Trap Bar)
3
10-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
6
Wrist Curls
3
15-20 reps
RPE 9
7
Neck Curl
4
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
75%
2
Single Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Front Calf
4
8-12 reps
RPE 9
7
Neck Curl
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
75%
2
Single Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Front Calf
4
8-12 reps
RPE 9
7
Neck Curl
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
75%
2
Single Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Front Calf
4
8-12 reps
RPE 9
7
Neck Curl
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
75%
2
Single Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Front Calf
4
8-12 reps
RPE 9
7
Neck Curl
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
75%
2
Single Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Front Calf
4
8-12 reps
RPE 9
7
Neck Curl
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
75%
2
Single Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Front Calf
4
8-12 reps
RPE 9
7
Neck Curl
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
75%
2
Single Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Front Calf
4
8-12 reps
RPE 9
7
Neck Curl
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
75%
2
Single Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
6
Front Calf
4
8-12 reps
RPE 9
7
Neck Curl
4
12-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
75%
2
Seated Military Press (Barbell)
3 Sets
8-10 Reps
@8
3
Dip (Weighted)
3 Sets
8-10 Reps
@8
4
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
15-20 Reps
@8
6
Skull Crusher (Barbell)
4 Sets
10-15 Reps
@8
7
Abs Crunch (Machine)
4 Sets
8-12 Reps
@9
Day 2
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
75%
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Delt Raise, Dumbell
4 Sets
10-15 Reps
@8
4
Shrug (Trap Bar)
3 Sets
10-15 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9
6
Wrist Curls
3 Sets
15-20 Reps
@9
7
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
75%
2
Single Leg Press
3 Sets
8-10 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Lying Leg Curl
4 Sets
8-12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
8-12 Reps
@9
6
Front Calf
4 Sets
8-12 Reps
@9
7
Neck Curl
4 Sets
10-15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
75%
2
Seated Military Press (Barbell)
3 Sets
8-10 Reps
@8
3
Dip (Weighted)
3 Sets
8-10 Reps
@8
4
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
15-20 Reps
@8
6
Skull Crusher (Barbell)
4 Sets
10-15 Reps
@8
7
Abs Crunch (Machine)
4 Sets
8-12 Reps
@9
Day 5
1
Barbell Row
4 Sets
6-8 Reps
75%
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8
3
Delt Raise, Dumbell
4 Sets
10-15 Reps
@8
4
Shrug (Trap Bar)
3 Sets
10-15 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9
6
Wrist Curls
3 Sets
15-20 Reps
@9
7
Neck Curl
4 Sets
10-15 Reps
@8
Day 6
1
Zercher Squat (Barbell)
4 Sets
8-10 Reps
75%
2
Single Leg Press
3 Sets
8-10 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Lying Leg Curl
4 Sets
8-12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
8-12 Reps
@9
6
Front Calf
4 Sets
8-12 Reps
@9
7
Neck Curl
4 Sets
12-15 Reps
@8