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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 25, 2025 08:08
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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
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