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BoostcampPNG

Peak Gains

by ConT
1 athletes joined

Program Description

muscle gain peak

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2026 11:28
  • Last Edited
    Jan 26, 2026 11:43
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Front Delts
10.8%
Triceps
10.2%
Hamstrings
10%
Middle Delts
8%
Glutes
7.7%
Lats
7.5%
Quadriceps
7.5%
Chest
7.1%
Biceps
6.4%
Rear Delts
6%
Abductors
2.2%
Forearms
1.5%
Abs
1.3%
Lower Back
1.1%
Adductors
0.9%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
55% 1RM of Military Press (Barbell)
65% 1RM of Military Press (Barbell)
75% 1RM of Military Press (Barbell)
80% 1RM of Military Press (Barbell)
2A
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+4 lbs
+5 lbs
2B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+4 lbs
+5 lbs
3A
Front Raise
3
10 reps
-
3B
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+3 lbs
+4 lbs
4A
Rear Delt Fly (Machine)
3
15 reps
RPE 8
4B
Lateral Raise (Machine)
3
12 reps
RPE 8
5A
Single Arm Rear Delt Cable Fly
1
2
12 reps
10 reps
-
-
5B
Upright Row (Cable)
1
2
12 reps
10 reps
-
-
* 1RM of Military Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
55% 1RM of Military Press (Barbell)
65% 1RM of Military Press (Barbell)
75% 1RM of Military Press (Barbell)
80% 1RM of Military Press (Barbell)
2A
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+4 lbs
+5 lbs
2B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+4 lbs
+5 lbs
3A
Front Raise
3
10 reps
-
3B
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+3 lbs
+4 lbs
4A
Rear Delt Fly (Machine)
3
15 reps
RPE 8
4B
Lateral Raise (Machine)
3
12 reps
RPE 8
5A
Single Arm Rear Delt Cable Fly
1
2
12 reps
10 reps
-
-
5B
Upright Row (Cable)
1
2
12 reps
10 reps
-
-
* 1RM of Military Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
55% 1RM of Military Press (Barbell)
65% 1RM of Military Press (Barbell)
75% 1RM of Military Press (Barbell)
80% 1RM of Military Press (Barbell)
2A
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+4 lbs
+5 lbs
2B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+4 lbs
+5 lbs
3A
Front Raise
3
10 reps
-
3B
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+3 lbs
+4 lbs
4A
Rear Delt Fly (Machine)
3
15 reps
RPE 8
4B
Lateral Raise (Machine)
3
12 reps
RPE 8
5A
Single Arm Rear Delt Cable Fly
1
2
12 reps
10 reps
-
-
5B
Upright Row (Cable)
1
2
12 reps
10 reps
-
-
* 1RM of Military Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
55% 1RM of Military Press (Barbell)
65% 1RM of Military Press (Barbell)
75% 1RM of Military Press (Barbell)
80% 1RM of Military Press (Barbell)
2A
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+4 lbs
+5 lbs
2B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+4 lbs
+5 lbs
3A
Front Raise
3
10 reps
-
3B
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+3 lbs
+4 lbs
4A
Rear Delt Fly (Machine)
3
15 reps
RPE 8
4B
Lateral Raise (Machine)
3
12 reps
RPE 8
5A
Single Arm Rear Delt Cable Fly
1
2
12 reps
10 reps
-
-
5B
Upright Row (Cable)
1
2
12 reps
10 reps
-
-
* 1RM of Military Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
55% 1RM of Military Press (Barbell)
65% 1RM of Military Press (Barbell)
75% 1RM of Military Press (Barbell)
80% 1RM of Military Press (Barbell)
2A
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+4 lbs
+5 lbs
2B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+4 lbs
+5 lbs
3A
Front Raise
3
10 reps
-
3B
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+3 lbs
+4 lbs
4A
Rear Delt Fly (Machine)
3
15 reps
RPE 8
4B
Lateral Raise (Machine)
3
12 reps
RPE 8
5A
Single Arm Rear Delt Cable Fly
1
2
12 reps
10 reps
-
-
5B
Upright Row (Cable)
1
2
12 reps
10 reps
-
-
* 1RM of Military Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
55% 1RM of Military Press (Barbell)
65% 1RM of Military Press (Barbell)
75% 1RM of Military Press (Barbell)
80% 1RM of Military Press (Barbell)
2A
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+4 lbs
+5 lbs
2B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+4 lbs
+5 lbs
3A
Front Raise
3
10 reps
-
3B
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+3 lbs
+4 lbs
4A
Rear Delt Fly (Machine)
3
15 reps
RPE 8
4B
Lateral Raise (Machine)
3
12 reps
RPE 8
5A
Single Arm Rear Delt Cable Fly
1
2
12 reps
10 reps
-
-
5B
Upright Row (Cable)
1
2
12 reps
10 reps
-
-
* 1RM of Military Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
55% 1RM of Military Press (Barbell)
65% 1RM of Military Press (Barbell)
75% 1RM of Military Press (Barbell)
80% 1RM of Military Press (Barbell)
2A
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+4 lbs
+5 lbs
2B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+4 lbs
+5 lbs
3A
Front Raise
3
10 reps
-
3B
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+3 lbs
+4 lbs
4A
Rear Delt Fly (Machine)
3
15 reps
RPE 8
4B
Lateral Raise (Machine)
3
12 reps
RPE 8
5A
Single Arm Rear Delt Cable Fly
1
2
12 reps
10 reps
-
-
5B
Upright Row (Cable)
1
2
12 reps
10 reps
-
-
* 1RM of Military Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
55% 1RM of Military Press (Barbell)
65% 1RM of Military Press (Barbell)
75% 1RM of Military Press (Barbell)
80% 1RM of Military Press (Barbell)
2A
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+4 lbs
+5 lbs
2B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+4 lbs
+5 lbs
3A
Front Raise
3
10 reps
-
3B
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
+2 lbs
+3 lbs
+4 lbs
4A
Rear Delt Fly (Machine)
3
15 reps
RPE 8
4B
Lateral Raise (Machine)
3
12 reps
RPE 8
5A
Single Arm Rear Delt Cable Fly
1
2
12 reps
10 reps
-
-
5B
Upright Row (Cable)
1
2
12 reps
10 reps
-
-
* 1RM of Military Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
55%
65%
75%
85%
1B
Standing Pullover (Cable)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
+1 lbs
+2 lbs
+3 lbs
+4 lbs
2
T-Bar Row
2
1
1
10 reps
10 reps
8 reps
+5 lbs
+10 lbs
+10 lbs
3
Single Arm Iso Row
2
15 reps
+5 lbs
4
High Row
1
1
1
15 reps
12 reps
10 reps
60%
70%
80%
5
Chest Supported Row (Machine)
2
12 reps
+10 lbs
6
Rack Pull (Barbell)
2
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
55%
65%
75%
85%
1B
Standing Pullover (Cable)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
+1 lbs
+2 lbs
+3 lbs
+4 lbs
2
T-Bar Row
2
1
1
10 reps
10 reps
8 reps
+5 lbs
+10 lbs
+10 lbs
3
Single Arm Iso Row
2
15 reps
+5 lbs
4
High Row
1
1
1
15 reps
12 reps
10 reps
60%
70%
80%
5
Chest Supported Row (Machine)
2
12 reps
+10 lbs
6
Rack Pull (Barbell)
2
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
55%
65%
75%
85%
1B
Standing Pullover (Cable)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
+1 lbs
+2 lbs
+3 lbs
+4 lbs
2
T-Bar Row
2
1
1
10 reps
10 reps
8 reps
+5 lbs
+10 lbs
+10 lbs
3
Single Arm Iso Row
2
15 reps
+5 lbs
4
High Row
1
1
1
15 reps
12 reps
10 reps
60%
70%
80%
5
Chest Supported Row (Machine)
2
12 reps
+10 lbs
6
Rack Pull (Barbell)
2
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
55%
65%
75%
85%
1B
Standing Pullover (Cable)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
+1 lbs
+2 lbs
+3 lbs
+4 lbs
2
T-Bar Row
2
1
1
10 reps
10 reps
8 reps
+5 lbs
+10 lbs
+10 lbs
3
Single Arm Iso Row
2
15 reps
+5 lbs
4
High Row
1
1
1
15 reps
12 reps
10 reps
60%
70%
80%
5
Chest Supported Row (Machine)
2
12 reps
+10 lbs
6
Rack Pull (Barbell)
2
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
55%
65%
75%
85%
1B
Standing Pullover (Cable)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
+1 lbs
+2 lbs
+3 lbs
+4 lbs
2
T-Bar Row
2
1
1
10 reps
10 reps
8 reps
+5 lbs
+10 lbs
+10 lbs
3
Single Arm Iso Row
2
15 reps
+5 lbs
4
High Row
1
1
1
15 reps
12 reps
10 reps
60%
70%
80%
5
Chest Supported Row (Machine)
2
12 reps
+10 lbs
6
Rack Pull (Barbell)
2
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
55%
65%
75%
85%
1B
Standing Pullover (Cable)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
+1 lbs
+2 lbs
+3 lbs
+4 lbs
2
T-Bar Row
2
1
1
10 reps
10 reps
8 reps
+5 lbs
+10 lbs
+10 lbs
3
Single Arm Iso Row
2
15 reps
+5 lbs
4
High Row
1
1
1
15 reps
12 reps
10 reps
60%
70%
80%
5
Chest Supported Row (Machine)
2
12 reps
+10 lbs
6
Rack Pull (Barbell)
2
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
55%
65%
75%
85%
1B
Standing Pullover (Cable)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
+1 lbs
+2 lbs
+3 lbs
+4 lbs
2
T-Bar Row
2
1
1
10 reps
10 reps
8 reps
+5 lbs
+10 lbs
+10 lbs
3
Single Arm Iso Row
2
15 reps
+5 lbs
4
High Row
1
1
1
15 reps
12 reps
10 reps
60%
70%
80%
5
Chest Supported Row (Machine)
2
12 reps
+10 lbs
6
Rack Pull (Barbell)
2
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
55%
65%
75%
85%
1B
Standing Pullover (Cable)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
+1 lbs
+2 lbs
+3 lbs
+4 lbs
2
T-Bar Row
2
1
1
10 reps
10 reps
8 reps
+5 lbs
+10 lbs
+10 lbs
3
Single Arm Iso Row
2
15 reps
+5 lbs
4
High Row
1
1
1
15 reps
12 reps
10 reps
60%
70%
80%
5
Chest Supported Row (Machine)
2
12 reps
+10 lbs
6
Rack Pull (Barbell)
2
10 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
40%
50%
60%
2A
Leg Extension
2
1
1
15 reps
12 reps
10 reps
+10 lbs
+10 lbs
+10 lbs
2B
Leg Press (45 Degrees)
1
1
2
15 reps
12 reps
10 reps
+10 lbs
+10 lbs
+10 lbs
3
Belt Squat
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
8 reps
50% 1RM of Squat (Barbell)
60% 1RM of Squat (Barbell)
70% 1RM of Squat (Barbell)
80% 1RM of Squat (Barbell)
90% 1RM of Squat (Barbell)
4A
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
+3 lbs
+4 lbs
+5 lbs
4B
Romanian Deadlift (Trap Bar)
2
1
10 reps
10 reps
75% 1RM of Romanian Deadlift (Barbell)
80% 1RM of Romanian Deadlift (Barbell)
5A
Glute Kickback
3
12 reps
+5 lbs
5B
Hip Abductor (Machine)
3
20 reps
RPE 10
6A
Hip Adductor (Machine)
2
AMRAP
RPE 10
6B
Single-Leg Leg Curl
2
AMRAP
-
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
40%
50%
60%
2A
Leg Extension
2
1
1
15 reps
12 reps
10 reps
+10 lbs
+10 lbs
+10 lbs
2B
Leg Press (45 Degrees)
1
1
2
15 reps
12 reps
10 reps
+10 lbs
+10 lbs
+10 lbs
3
Belt Squat
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
8 reps
50% 1RM of Squat (Barbell)
60% 1RM of Squat (Barbell)
70% 1RM of Squat (Barbell)
80% 1RM of Squat (Barbell)
90% 1RM of Squat (Barbell)
4A
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
+3 lbs
+4 lbs
+5 lbs
4B
Romanian Deadlift (Trap Bar)
2
1
10 reps
10 reps
75% 1RM of Romanian Deadlift (Barbell)
80% 1RM of Romanian Deadlift (Barbell)
5A
Glute Kickback
3
12 reps
+5 lbs
5B
Hip Abductor (Machine)
3
20 reps
RPE 10
6A
Hip Adductor (Machine)
2
AMRAP
RPE 10
6B
Single-Leg Leg Curl
2
AMRAP
-
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
40%
50%
60%
2A
Leg Extension
2
1
1
15 reps
12 reps
10 reps
+10 lbs
+10 lbs
+10 lbs
2B
Leg Press (45 Degrees)
1
1
2
15 reps
12 reps
10 reps
+10 lbs
+10 lbs
+10 lbs
3
Belt Squat
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
8 reps
50% 1RM of Squat (Barbell)
60% 1RM of Squat (Barbell)
70% 1RM of Squat (Barbell)
80% 1RM of Squat (Barbell)
90% 1RM of Squat (Barbell)
4A
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
+3 lbs
+4 lbs
+5 lbs
4B
Romanian Deadlift (Trap Bar)
2
1
10 reps
10 reps
75% 1RM of Romanian Deadlift (Barbell)
80% 1RM of Romanian Deadlift (Barbell)
5A
Glute Kickback
3
12 reps
+5 lbs
5B
Hip Abductor (Machine)
3
20 reps
RPE 10
6A
Hip Adductor (Machine)
2
AMRAP
RPE 10
6B
Single-Leg Leg Curl
2
AMRAP
-
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
40%
50%
60%
2A
Leg Extension
2
1
1
15 reps
12 reps
10 reps
+10 lbs
+10 lbs
+10 lbs
2B
Leg Press (45 Degrees)
1
1
2
15 reps
12 reps
10 reps
+10 lbs
+10 lbs
+10 lbs
3
Belt Squat
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
8 reps
50% 1RM of Squat (Barbell)
60% 1RM of Squat (Barbell)
70% 1RM of Squat (Barbell)
80% 1RM of Squat (Barbell)
90% 1RM of Squat (Barbell)
4A
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
+3 lbs
+4 lbs
+5 lbs
4B
Romanian Deadlift (Trap Bar)
2
1
10 reps
10 reps
75% 1RM of Romanian Deadlift (Barbell)
80% 1RM of Romanian Deadlift (Barbell)
5A
Glute Kickback
3
12 reps
+5 lbs
5B
Hip Abductor (Machine)
3
20 reps
RPE 10
6A
Hip Adductor (Machine)
2
AMRAP
RPE 10
6B
Single-Leg Leg Curl
2
AMRAP
-
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
40%
50%
60%
2A
Leg Extension
2
1
1
15 reps
12 reps
10 reps
+10 lbs
+10 lbs
+10 lbs
2B
Leg Press (45 Degrees)
1
1
2
15 reps
12 reps
10 reps
+10 lbs
+10 lbs
+10 lbs
3
Belt Squat
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
8 reps
50% 1RM of Squat (Barbell)
60% 1RM of Squat (Barbell)
70% 1RM of Squat (Barbell)
80% 1RM of Squat (Barbell)
90% 1RM of Squat (Barbell)
4A
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
+3 lbs
+4 lbs
+5 lbs
4B
Romanian Deadlift (Trap Bar)
2
1
10 reps
10 reps
75% 1RM of Romanian Deadlift (Barbell)
80% 1RM of Romanian Deadlift (Barbell)
5A
Glute Kickback
3
12 reps
+5 lbs
5B
Hip Abductor (Machine)
3
20 reps
RPE 10
6A
Hip Adductor (Machine)
2
AMRAP
RPE 10
6B
Single-Leg Leg Curl
2
AMRAP
-
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
40%
50%
60%
2A
Leg Extension
2
1
1
15 reps
12 reps
10 reps
+10 lbs
+10 lbs
+10 lbs
2B
Leg Press (45 Degrees)
1
1
2
15 reps
12 reps
10 reps
+10 lbs
+10 lbs
+10 lbs
3
Belt Squat
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
8 reps
50% 1RM of Squat (Barbell)
60% 1RM of Squat (Barbell)
70% 1RM of Squat (Barbell)
80% 1RM of Squat (Barbell)
90% 1RM of Squat (Barbell)
4A
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
+3 lbs
+4 lbs
+5 lbs
4B
Romanian Deadlift (Trap Bar)
2
1
10 reps
10 reps
75% 1RM of Romanian Deadlift (Barbell)
80% 1RM of Romanian Deadlift (Barbell)
5A
Glute Kickback
3
12 reps
+5 lbs
5B
Hip Abductor (Machine)
3
20 reps
RPE 10
6A
Hip Adductor (Machine)
2
AMRAP
RPE 10
6B
Single-Leg Leg Curl
2
AMRAP
-
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
40%
50%
60%
2A
Leg Extension
2
1
1
15 reps
12 reps
10 reps
+10 lbs
+10 lbs
+10 lbs
2B
Leg Press (45 Degrees)
1
1
2
15 reps
12 reps
10 reps
+10 lbs
+10 lbs
+10 lbs
3
Belt Squat
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
8 reps
50% 1RM of Squat (Barbell)
60% 1RM of Squat (Barbell)
70% 1RM of Squat (Barbell)
80% 1RM of Squat (Barbell)
90% 1RM of Squat (Barbell)
4A
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
+3 lbs
+4 lbs
+5 lbs
4B
Romanian Deadlift (Trap Bar)
2
1
10 reps
10 reps
75% 1RM of Romanian Deadlift (Barbell)
80% 1RM of Romanian Deadlift (Barbell)
5A
Glute Kickback
3
12 reps
+5 lbs
5B
Hip Abductor (Machine)
3
20 reps
RPE 10
6A
Hip Adductor (Machine)
2
AMRAP
RPE 10
6B
Single-Leg Leg Curl
2
AMRAP
-
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
40%
50%
60%
2A
Leg Extension
2
1
1
15 reps
12 reps
10 reps
+10 lbs
+10 lbs
+10 lbs
2B
Leg Press (45 Degrees)
1
1
2
15 reps
12 reps
10 reps
+10 lbs
+10 lbs
+10 lbs
3
Belt Squat
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
8 reps
50% 1RM of Squat (Barbell)
60% 1RM of Squat (Barbell)
70% 1RM of Squat (Barbell)
80% 1RM of Squat (Barbell)
90% 1RM of Squat (Barbell)
4A
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
+3 lbs
+4 lbs
+5 lbs
4B
Romanian Deadlift (Trap Bar)
2
1
10 reps
10 reps
75% 1RM of Romanian Deadlift (Barbell)
80% 1RM of Romanian Deadlift (Barbell)
5A
Glute Kickback
3
12 reps
+5 lbs
5B
Hip Abductor (Machine)
3
20 reps
RPE 10
6A
Hip Adductor (Machine)
2
AMRAP
RPE 10
6B
Single-Leg Leg Curl
2
AMRAP
-
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
8 reps
8 reps
55%
65%
75%
80%
85%
2
Incline Chest Fly (Dumbbell)
2
12 reps
+5 lbs
3
Chest Press (Machine)
3
10 reps
+10 lbs
4
Chest Fly (Machine)
1
1
12 reps
10 reps
+5 lbs
+10 lbs
5A
Preacher Curl (Barbell)
4
10 reps
+2 lbs
5B
Overhead Tricep Extension (Cable)
4
12 reps
+2 lbs
6
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
+5 lbs
+5 lbs
+5 lbs
7A
Single Arm Tricep Extension (Cable)
3
AMRAP
-
7B
Preacher Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
8 reps
8 reps
55%
65%
75%
80%
85%
2
Incline Chest Fly (Dumbbell)
2
12 reps
+5 lbs
3
Chest Press (Machine)
3
10 reps
+10 lbs
4
Chest Fly (Machine)
1
1
12 reps
10 reps
+5 lbs
+10 lbs
5A
Preacher Curl (Barbell)
4
10 reps
+2 lbs
5B
Overhead Tricep Extension (Cable)
4
12 reps
+2 lbs
6
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
+5 lbs
+5 lbs
+5 lbs
7A
Single Arm Tricep Extension (Cable)
3
AMRAP
-
7B
Preacher Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
8 reps
8 reps
55%
65%
75%
80%
85%
2
Incline Chest Fly (Dumbbell)
2
12 reps
+5 lbs
3
Chest Press (Machine)
3
10 reps
+10 lbs
4
Chest Fly (Machine)
1
1
12 reps
10 reps
+5 lbs
+10 lbs
5A
Preacher Curl (Barbell)
4
10 reps
+2 lbs
5B
Overhead Tricep Extension (Cable)
4
12 reps
+2 lbs
6
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
+5 lbs
+5 lbs
+5 lbs
7A
Single Arm Tricep Extension (Cable)
3
AMRAP
-
7B
Preacher Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
8 reps
8 reps
55%
65%
75%
80%
85%
2
Incline Chest Fly (Dumbbell)
2
12 reps
+5 lbs
3
Chest Press (Machine)
3
10 reps
+10 lbs
4
Chest Fly (Machine)
1
1
12 reps
10 reps
+5 lbs
+10 lbs
5A
Preacher Curl (Barbell)
4
10 reps
+2 lbs
5B
Overhead Tricep Extension (Cable)
4
12 reps
+2 lbs
6
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
+5 lbs
+5 lbs
+5 lbs
7A
Single Arm Tricep Extension (Cable)
3
AMRAP
-
7B
Preacher Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
8 reps
8 reps
55%
65%
75%
80%
85%
2
Incline Chest Fly (Dumbbell)
2
12 reps
+5 lbs
3
Chest Press (Machine)
3
10 reps
+10 lbs
4
Chest Fly (Machine)
1
1
12 reps
10 reps
+5 lbs
+10 lbs
5A
Preacher Curl (Barbell)
4
10 reps
+2 lbs
5B
Overhead Tricep Extension (Cable)
4
12 reps
+2 lbs
6
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
+5 lbs
+5 lbs
+5 lbs
7A
Single Arm Tricep Extension (Cable)
3
AMRAP
-
7B
Preacher Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
8 reps
8 reps
55%
65%
75%
80%
85%
2
Incline Chest Fly (Dumbbell)
2
12 reps
+5 lbs
3
Chest Press (Machine)
3
10 reps
+10 lbs
4
Chest Fly (Machine)
1
1
12 reps
10 reps
+5 lbs
+10 lbs
5A
Preacher Curl (Barbell)
4
10 reps
+2 lbs
5B
Overhead Tricep Extension (Cable)
4
12 reps
+2 lbs
6
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
+5 lbs
+5 lbs
+5 lbs
7A
Single Arm Tricep Extension (Cable)
3
AMRAP
-
7B
Preacher Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
8 reps
8 reps
55%
65%
75%
80%
85%
2
Incline Chest Fly (Dumbbell)
2
12 reps
+5 lbs
3
Chest Press (Machine)
3
10 reps
+10 lbs
4
Chest Fly (Machine)
1
1
12 reps
10 reps
+5 lbs
+10 lbs
5A
Preacher Curl (Barbell)
4
10 reps
+2 lbs
5B
Overhead Tricep Extension (Cable)
4
12 reps
+2 lbs
6
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
+5 lbs
+5 lbs
+5 lbs
7A
Single Arm Tricep Extension (Cable)
3
AMRAP
-
7B
Preacher Curl (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
8 reps
8 reps
55%
65%
75%
80%
85%
2
Incline Chest Fly (Dumbbell)
2
12 reps
+5 lbs
3
Chest Press (Machine)
3
10 reps
+10 lbs
4
Chest Fly (Machine)
1
1
12 reps
10 reps
+5 lbs
+10 lbs
5A
Preacher Curl (Barbell)
4
10 reps
+2 lbs
5B
Overhead Tricep Extension (Cable)
4
12 reps
+2 lbs
6
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
+5 lbs
+5 lbs
+5 lbs
7A
Single Arm Tricep Extension (Cable)
3
AMRAP
-
7B
Preacher Curl (Dumbbell)
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
55% 1RM of Military Press (Barbell)
65% 1RM of Military Press (Barbell)
75% 1RM of Military Press (Barbell)
80% 1RM of Military Press (Barbell)
2A
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2 lbs
+4 lbs
+5 lbs
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2 lbs
+4 lbs
+5 lbs
3A
Front Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3B
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2 lbs
+3 lbs
+4 lbs
4A
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4B
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5A
Single Arm Rear Delt Cable Fly
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
-
-
-
5B
Upright Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
-
-
-
Day 2
1A
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
55%
65%
75%
85%
1B
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
+1 lbs
+2 lbs
+3 lbs
+4 lbs
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
8 Reps
+5 lbs
+5 lbs
+10 lbs
+10 lbs
3
Single Arm Iso Row
1 Set
1 Set
15 Reps
15 Reps
+5 lbs
+5 lbs
4
High Row
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
60%
70%
80%
5
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
12 Reps
+10 lbs
+10 lbs
6
Rack Pull (Barbell)
1 Set
1 Set
10 Reps
10 Reps
+10 lbs
+10 lbs
Day 3
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
40%
50%
60%
2A
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
10 Reps
+10 lbs
+10 lbs
+10 lbs
+10 lbs
2B
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
+10 lbs
+10 lbs
+10 lbs
+10 lbs
3
Belt Squat
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
8 Reps
50% 1RM of Squat (Barbell)
60% 1RM of Squat (Barbell)
70% 1RM of Squat (Barbell)
80% 1RM of Squat (Barbell)
90% 1RM of Squat (Barbell)
4A
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+3 lbs
+4 lbs
+5 lbs
4B
Romanian Deadlift (Trap Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
75% 1RM of Romanian Deadlift (Barbell)
75% 1RM of Romanian Deadlift (Barbell)
80% 1RM of Romanian Deadlift (Barbell)
5A
Glute Kickback
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+5 lbs
+5 lbs
+5 lbs
5B
Hip Abductor (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@10
@10
@10
6A
Hip Adductor (Machine)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
6B
Single-Leg Leg Curl
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
8 Reps
55%
65%
75%
80%
85%
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
+5 lbs
+5 lbs
3
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+10 lbs
+10 lbs
+10 lbs
4
Chest Fly (Machine)
1 Set
1 Set
12 Reps
10 Reps
+5 lbs
+10 lbs
5A
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
+2 lbs
+2 lbs
+2 lbs
+2 lbs
5B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
+2 lbs
+2 lbs
+2 lbs
+2 lbs
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
7A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7B
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-