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BoostcampPNG

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
    Sep 10, 2024 08:16
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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