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program

by Bradley Riordan
2 athletes joined

Program Description

get big and strong

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 26, 2024 09:29
  • Last Edited
    Jun 18, 2025 08:52

Summary

Unleash your potential with this comprehensive 10-week workout program designed for serious lifters. Comprising five training days each week, you'll engage in a balanced mix of push and pull workouts, focusing on building strength and muscle across all major muscle groups. Each session features a variety of exercises, including barbell bench presses and machine rows, ensuring you maximize your gains while keeping your workouts fresh and challenging. Equip yourself with the tools and techniques to elevate your fitness journey and achieve your goals!
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
77.5%
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Incline Chest Fly Machine
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
82.5%
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Incline Chest Fly Machine
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
7 reps
95%
70%
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Incline Chest Fly Machine
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
82.5%
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Incline Chest Fly Machine
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Incline Chest Fly Machine
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87.5%
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Incline Chest Fly Machine
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
82.5%
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Incline Chest Fly Machine
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Incline Chest Fly Machine
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Incline Chest Fly Machine
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Incline Chest Fly Machine
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Machine
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Customisable Row
2
6-12 reps
RPE 10
4
Lat Pullover Machine
1
8-15 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
6
Preacher Curl Machine
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Machine
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Customisable Row
2
6-12 reps
RPE 10
4
Lat Pullover Machine
1
8-15 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
6
Preacher Curl Machine
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Machine
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Customisable Row
2
6-12 reps
RPE 10
4
Lat Pullover Machine
1
8-15 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
6
Preacher Curl Machine
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Machine
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Customisable Row
2
6-12 reps
RPE 10
4
Lat Pullover Machine
1
8-15 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
6
Preacher Curl Machine
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Machine
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Customisable Row
2
6-12 reps
RPE 10
4
Lat Pullover Machine
1
8-15 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
6
Preacher Curl Machine
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Machine
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Customisable Row
2
6-12 reps
RPE 10
4
Lat Pullover Machine
1
8-15 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
6
Preacher Curl Machine
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Machine
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Customisable Row
2
6-12 reps
RPE 10
4
Lat Pullover Machine
1
8-15 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
6
Preacher Curl Machine
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Machine
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Customisable Row
2
6-12 reps
RPE 10
4
Lat Pullover Machine
1
8-15 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
6
Preacher Curl Machine
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Machine
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Customisable Row
2
6-12 reps
RPE 10
4
Lat Pullover Machine
1
8-15 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
6
Preacher Curl Machine
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Machine
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Customisable Row
2
6-12 reps
RPE 10
4
Lat Pullover Machine
1
8-15 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
6
Preacher Curl Machine
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
62.5%
2
Incline Chest Fly Machine
2
8-12 reps
RPE 10
3
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Smith Machine Upright Rows
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Overhead Tricep Extension Machine
2
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-10 reps
RPE 9
2
Incline Chest Fly Machine
2
8-12 reps
RPE 10
3
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Smith Machine Upright Rows
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Overhead Tricep Extension Machine
2
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Incline Chest Fly Machine
2
8-12 reps
RPE 10
3
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Smith Machine Upright Rows
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Overhead Tricep Extension Machine
2
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Incline Chest Fly Machine
2
8-12 reps
RPE 10
3
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Smith Machine Upright Rows
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Overhead Tricep Extension Machine
2
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 6
2
Incline Chest Fly Machine
2
8-12 reps
RPE 10
3
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Smith Machine Upright Rows
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Overhead Tricep Extension Machine
2
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
70%
2
Incline Chest Fly Machine
2
8-12 reps
RPE 10
3
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Smith Machine Upright Rows
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Overhead Tricep Extension Machine
2
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
60%
2
Incline Chest Fly Machine
2
8-12 reps
RPE 10
3
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Smith Machine Upright Rows
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Overhead Tricep Extension Machine
2
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
55%
2
Incline Chest Fly Machine
2
8-12 reps
RPE 10
3
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Smith Machine Upright Rows
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Overhead Tricep Extension Machine
2
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
8 reps
55%
2
Incline Chest Fly Machine
2
8-12 reps
RPE 10
3
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Smith Machine Upright Rows
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Overhead Tricep Extension Machine
2
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Incline Chest Fly Machine
2
8-12 reps
RPE 10
3
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4
Smith Machine Upright Rows
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Overhead Tricep Extension Machine
2
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
Dumbell Incline Shrugs
2
6-8 reps
RPE 10
4
Lat Pullover Machine
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
Dumbell Incline Shrugs
2
6-8 reps
RPE 10
4
Lat Pullover Machine
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
Dumbell Incline Shrugs
2
6-8 reps
RPE 10
4
Lat Pullover Machine
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
Dumbell Incline Shrugs
2
6-8 reps
RPE 10
4
Lat Pullover Machine
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
Dumbell Incline Shrugs
2
6-8 reps
RPE 10
4
Lat Pullover Machine
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
Dumbell Incline Shrugs
2
6-8 reps
RPE 10
4
Lat Pullover Machine
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
Dumbell Incline Shrugs
2
6-8 reps
RPE 10
4
Lat Pullover Machine
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
Dumbell Incline Shrugs
2
6-8 reps
RPE 10
4
Lat Pullover Machine
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
Dumbell Incline Shrugs
2
6-8 reps
RPE 10
4
Lat Pullover Machine
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
Dumbell Incline Shrugs
2
6-8 reps
RPE 10
4
Lat Pullover Machine
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Leg Extension
2
8-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Bent Over Calf Raises
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Bent Over Calf Raises
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Bent Over Calf Raises
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Bent Over Calf Raises
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
8 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Bent Over Calf Raises
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Squats
3
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Bent Over Calf Raises
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Bulgarian Split Squat (Bodyweight)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Bent Over Calf Raises
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7
2
Bulgarian Split Squat (Bodyweight)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Bent Over Calf Raises
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 5
2
Bulgarian Split Squat (Bodyweight)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Bent Over Calf Raises
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Bent Over Calf Raises
3
8-12 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
77.5%
2
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@10
3
Incline Chest Fly Machine
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
6
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
@10
Day 2
1
Lat Pulldown Machine
2 Sets
6-10 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
3
Customisable Row
2 Sets
6-12 Reps
@10
4
Lat Pullover Machine
1 Set
8-15 Reps
@10
5
Alternating Dumbbell Curl
2 Sets
6-10 Reps
@10
6
Preacher Curl Machine
2 Sets
6-10 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
8 Reps
62.5%
2
Incline Chest Fly Machine
2 Sets
8-12 Reps
@10
3
Standing Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@9
4
Smith Machine Upright Rows
2 Sets
8-12 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
6
Overhead Tricep Extension Machine
2 Sets
8-12 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
6-8 Reps
@8
2
Seated Row (Cable)
2 Sets
8-12 Reps
@10
3
Dumbell Incline Shrugs
2 Sets
6-8 Reps
@10
4
Lat Pullover Machine
2 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Hammer Curl (Cable)
2 Sets
6-10 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
4 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Lying Leg Curl
2 Sets
8-12 Reps
@10
5
Bent Over Calf Raises
3 Sets
8-12 Reps
@10