logo
BoostcampPNG

High Intensity Training

by Cristi Slobozean

Program Description

it will help you improve your strength and increase muscle mass

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 26, 2025 02:17
  • Last Edited
    Jan 30, 2025 12:13
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
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-9 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 9
3
Lateral Raise (Cable)
1
5-9 reps
RPE 9
4
Tricep Pushdown (Cable)
1
5-9 reps
RPE 9.5
5
Katana Extension
1
5-9 reps
RPE 8.5
6
Dip (Weighted)
1
5-9 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-9 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 9
3
Lateral Raise (Cable)
1
5-9 reps
RPE 9
4
Shrug (Dumbbell)
1
5-9 reps
RPE 9
5
Tricep Pushdown (Cable)
1
5-9 reps
RPE 9.5
6
Katana Extension
1
5-9 reps
RPE 8.5
7
Dip (Weighted)
1
5-9 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-9 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 9
3
Lateral Raise (Cable)
1
5-9 reps
RPE 9
4
Shrug (Dumbbell)
1
5-9 reps
RPE 9
5
Tricep Pushdown (Cable)
1
5-9 reps
RPE 9.5
6
Katana Extension
1
5-9 reps
RPE 8.5
7
Dip (Weighted)
1
5-9 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-9 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 9
3
Lateral Raise (Cable)
1
5-9 reps
RPE 9
4
Shrug (Dumbbell)
1
5-9 reps
RPE 9
5
Tricep Pushdown (Cable)
1
5-9 reps
RPE 9.5
6
Katana Extension
1
5-9 reps
RPE 8.5
7
Dip (Weighted)
1
5-9 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-9 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 9
3
Lateral Raise (Cable)
1
5-9 reps
RPE 9
4
Shrug (Dumbbell)
1
5-9 reps
RPE 9
5
Tricep Pushdown (Cable)
1
5-9 reps
RPE 9.5
6
Katana Extension
1
5-9 reps
RPE 8.5
7
Dip (Weighted)
1
5-9 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-9 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 9
3
Lateral Raise (Cable)
1
5-9 reps
RPE 9
4
Shrug (Dumbbell)
1
5-9 reps
RPE 9
5
Tricep Pushdown (Cable)
1
5-9 reps
RPE 9.5
6
Katana Extension
1
5-9 reps
RPE 8.5
7
Dip (Weighted)
1
5-9 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-9 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 9
3
Lateral Raise (Cable)
1
5-9 reps
RPE 9
4
Shrug (Dumbbell)
1
5-9 reps
RPE 9
5
Tricep Pushdown (Cable)
1
5-9 reps
RPE 9.5
6
Katana Extension
1
5-9 reps
RPE 8.5
7
Dip (Weighted)
1
5-9 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-9 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 9
3
Lateral Raise (Cable)
1
5-9 reps
RPE 9
4
Shrug (Dumbbell)
1
5-9 reps
RPE 9
5
Tricep Pushdown (Cable)
1
5-9 reps
RPE 9.5
6
Katana Extension
1
5-9 reps
RPE 8.5
7
Dip (Weighted)
1
5-9 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-9 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 9
3
Lateral Raise (Cable)
1
5-9 reps
RPE 9
4
Shrug (Dumbbell)
1
5-9 reps
RPE 9
5
Tricep Pushdown (Cable)
1
5-9 reps
RPE 9.5
6
Katana Extension
1
5-9 reps
RPE 8.5
7
Dip (Weighted)
1
5-9 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-9 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 9
3
Lateral Raise (Cable)
1
5-9 reps
RPE 9
4
Shrug (Dumbbell)
1
5-9 reps
RPE 9
5
Tricep Pushdown (Cable)
1
5-9 reps
RPE 9.5
6
Katana Extension
1
5-9 reps
RPE 8.5
7
Dip (Weighted)
1
5-9 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-9 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 9
3
Lateral Raise (Cable)
1
5-9 reps
RPE 9
4
Shrug (Dumbbell)
1
5-9 reps
RPE 9
5
Tricep Pushdown (Cable)
1
5-9 reps
RPE 9.5
6
Katana Extension
1
5-9 reps
RPE 8.5
7
Dip (Weighted)
1
5-9 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-9 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 9
3
Lateral Raise (Cable)
1
5-9 reps
RPE 9
4
Shrug (Dumbbell)
1
5-9 reps
RPE 9
5
Tricep Pushdown (Cable)
1
5-9 reps
RPE 9.5
6
Katana Extension
1
5-9 reps
RPE 8.5
7
Dip (Weighted)
1
5-9 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
5-9 reps
RPE 9
2
Underhand Lat Pulldown
1
5-9 reps
RPE 9.5
3
Barbell Row
1
5-9 reps
RPE 10
4
Bent Over Row (Dumbbell)
1
5-9 reps
RPE 9.5
5
Hyperextension
1
5-9 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
5-9 reps
RPE 9
7
Rear Delt Fly (Cable)
1
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
5-9 reps
RPE 9
2
Underhand Lat Pulldown
1
5-9 reps
RPE 9.5
3
Barbell Row
1
5-9 reps
RPE 10
4
Cable Low Row
1
5-9 reps
RPE 9.5
5
Hyperextension
1
5-9 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
5-9 reps
RPE 9
7
Rear Delt Fly (Cable)
1
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
5-9 reps
RPE 9
2
Underhand Lat Pulldown
1
5-9 reps
RPE 9.5
3
Barbell Row
1
5-9 reps
RPE 10
4
Cable Low Row
1
5-9 reps
RPE 9.5
5
Hyperextension
1
5-9 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
5-9 reps
RPE 9
7
Rear Delt Fly (Cable)
1
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
5-9 reps
RPE 9
2
Underhand Lat Pulldown
1
5-9 reps
RPE 9.5
3
Barbell Row
1
5-9 reps
RPE 10
4
Cable Low Row
1
5-9 reps
RPE 9.5
5
Hyperextension
1
5-9 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
5-9 reps
RPE 9
7
Rear Delt Fly (Cable)
1
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
5-9 reps
RPE 9
2
Underhand Lat Pulldown
1
5-9 reps
RPE 9.5
3
Barbell Row
1
5-9 reps
RPE 10
4
Cable Low Row
1
5-9 reps
RPE 9.5
5
Hyperextension
1
5-9 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
5-9 reps
RPE 9
7
Rear Delt Fly (Cable)
1
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
5-9 reps
RPE 9
2
Underhand Lat Pulldown
1
5-9 reps
RPE 9.5
3
Barbell Row
1
5-9 reps
RPE 10
4
Cable Low Row
1
5-9 reps
RPE 9.5
5
Hyperextension
1
5-9 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
5-9 reps
RPE 9
7
Rear Delt Fly (Cable)
1
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
5-9 reps
RPE 9
2
Underhand Lat Pulldown
1
5-9 reps
RPE 9.5
3
Barbell Row
1
5-9 reps
RPE 10
4
Cable Low Row
1
5-9 reps
RPE 9.5
5
Hyperextension
1
5-9 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
5-9 reps
RPE 9
7
Rear Delt Fly (Cable)
1
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
5-9 reps
RPE 9
2
Underhand Lat Pulldown
1
5-9 reps
RPE 9.5
3
Barbell Row
1
5-9 reps
RPE 10
4
Cable Low Row
1
5-9 reps
RPE 9.5
5
Hyperextension
1
5-9 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
5-9 reps
RPE 9
7
Rear Delt Fly (Cable)
1
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
5-9 reps
RPE 9
2
Underhand Lat Pulldown
1
5-9 reps
RPE 9.5
3
Barbell Row
1
5-9 reps
RPE 10
4
Cable Low Row
1
5-9 reps
RPE 9.5
5
Hyperextension
1
5-9 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
5-9 reps
RPE 9
7
Rear Delt Fly (Cable)
1
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
5-9 reps
RPE 9
2
Underhand Lat Pulldown
1
5-9 reps
RPE 9.5
3
Barbell Row
1
5-9 reps
RPE 10
4
Cable Low Row
1
5-9 reps
RPE 9.5
5
Hyperextension
1
5-9 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
5-9 reps
RPE 9
7
Rear Delt Fly (Cable)
1
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
5-9 reps
RPE 9
2
Underhand Lat Pulldown
1
5-9 reps
RPE 9.5
3
Barbell Row
1
5-9 reps
RPE 10
4
Cable Low Row
1
5-9 reps
RPE 9.5
5
Hyperextension
1
5-9 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
5-9 reps
RPE 9
7
Rear Delt Fly (Cable)
1
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
5-9 reps
RPE 9
2
Underhand Lat Pulldown
1
5-9 reps
RPE 9.5
3
Barbell Row
1
5-9 reps
RPE 10
4
Cable Low Row
1
5-9 reps
RPE 9.5
5
Hyperextension
1
5-9 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
5-9 reps
RPE 9
7
Rear Delt Fly (Cable)
1
5-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-9 reps
RPE 10
2
Bench Press (Dumbbell)
1
5-9 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
1
5-9 reps
RPE 9
4
Pec Deck (Machine)
1
5-9 reps
RPE 9.5
5
Bicep Curl (Barbell)
1
5-9 reps
RPE 10
6
Hammer Curl
1
5-9 reps
RPE 9.5
7
Preacher Curl (Barbell)
1
5-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-9 reps
RPE 10
2
Bench Press (Dumbbell)
1
5-9 reps
RPE 9.5
3
Pec Deck (Machine)
1
5-9 reps
RPE 9.5
4
Bicep Curl (Barbell)
1
5-9 reps
RPE 10
5
Hammer Curl
1
5-9 reps
RPE 9.5
6
Preacher Curl (Barbell)
1
5-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-9 reps
RPE 10
2
Bench Press (Dumbbell)
1
5-9 reps
RPE 9.5
3
Pec Deck (Machine)
1
5-9 reps
RPE 9.5
4
Bicep Curl (Barbell)
1
5-9 reps
RPE 10
5
Hammer Curl
1
5-9 reps
RPE 9.5
6
Preacher Curl (Barbell)
1
5-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-9 reps
RPE 10
2
Bench Press (Dumbbell)
1
5-9 reps
RPE 9.5
3
Pec Deck (Machine)
1
5-9 reps
RPE 9.5
4
Bicep Curl (Barbell)
1
5-9 reps
RPE 10
5
Hammer Curl
1
5-9 reps
RPE 9.5
6
Preacher Curl (Barbell)
1
5-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-9 reps
RPE 10
2
Bench Press (Dumbbell)
1
5-9 reps
RPE 9.5
3
Pec Deck (Machine)
1
5-9 reps
RPE 9.5
4
Bicep Curl (Barbell)
1
5-9 reps
RPE 10
5
Hammer Curl
1
5-9 reps
RPE 9.5
6
Preacher Curl (Barbell)
1
5-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-9 reps
RPE 10
2
Bench Press (Dumbbell)
1
5-9 reps
RPE 9.5
3
Pec Deck (Machine)
1
5-9 reps
RPE 9.5
4
Bicep Curl (Barbell)
1
5-9 reps
RPE 10
5
Hammer Curl
1
5-9 reps
RPE 9.5
6
Preacher Curl (Barbell)
1
5-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-9 reps
RPE 10
2
Bench Press (Dumbbell)
1
5-9 reps
RPE 9.5
3
Pec Deck (Machine)
1
5-9 reps
RPE 9.5
4
Bicep Curl (Barbell)
1
5-9 reps
RPE 10
5
Hammer Curl
1
5-9 reps
RPE 9.5
6
Preacher Curl (Barbell)
1
5-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-9 reps
RPE 10
2
Bench Press (Dumbbell)
1
5-9 reps
RPE 9.5
3
Pec Deck (Machine)
1
5-9 reps
RPE 9.5
4
Bicep Curl (Barbell)
1
5-9 reps
RPE 10
5
Hammer Curl
1
5-9 reps
RPE 9.5
6
Preacher Curl (Barbell)
1
5-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-9 reps
RPE 10
2
Bench Press (Dumbbell)
1
5-9 reps
RPE 9.5
3
Pec Deck (Machine)
1
5-9 reps
RPE 9.5
4
Bicep Curl (Barbell)
1
5-9 reps
RPE 10
5
Hammer Curl
1
5-9 reps
RPE 9.5
6
Preacher Curl (Barbell)
1
5-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-9 reps
RPE 10
2
Bench Press (Dumbbell)
1
5-9 reps
RPE 9.5
3
Pec Deck (Machine)
1
5-9 reps
RPE 9.5
4
Bicep Curl (Barbell)
1
5-9 reps
RPE 10
5
Hammer Curl
1
5-9 reps
RPE 9.5
6
Preacher Curl (Barbell)
1
5-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-9 reps
RPE 10
2
Bench Press (Dumbbell)
1
5-9 reps
RPE 9.5
3
Pec Deck (Machine)
1
5-9 reps
RPE 9.5
4
Bicep Curl (Barbell)
1
5-9 reps
RPE 10
5
Hammer Curl
1
5-9 reps
RPE 9.5
6
Preacher Curl (Barbell)
1
5-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-9 reps
RPE 10
2
Bench Press (Dumbbell)
1
5-9 reps
RPE 9.5
3
Pec Deck (Machine)
1
5-9 reps
RPE 9.5
4
Bicep Curl (Barbell)
1
5-9 reps
RPE 10
5
Hammer Curl
1
5-9 reps
RPE 9.5
6
Preacher Curl (Barbell)
1
5-9 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
RPE 10
2
Squat (Barbell)
1
5-9 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-9 reps
RPE 10
4
Lying Leg Curl
1
5-9 reps
RPE 9.5
5
Seated Calf Raise
1
5-9 reps
RPE 9
6
Calf Raise (Leg Press)
1
5-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
RPE 10
2
Squat (Barbell)
1
5-9 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-9 reps
RPE 10
4
Lying Leg Curl
1
5-9 reps
RPE 9.5
5
Seated Calf Raise
1
5-9 reps
RPE 9
6
Calf Raise (Leg Press)
1
5-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
RPE 10
2
Squat (Barbell)
1
5-9 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-9 reps
RPE 10
4
Lying Leg Curl
1
5-9 reps
RPE 9.5
5
Seated Calf Raise
1
5-9 reps
RPE 9
6
Calf Raise (Leg Press)
1
5-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
RPE 10
2
Squat (Barbell)
1
5-9 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-9 reps
RPE 10
4
Lying Leg Curl
1
5-9 reps
RPE 9.5
5
Seated Calf Raise
1
5-9 reps
RPE 9
6
Calf Raise (Leg Press)
1
5-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
RPE 10
2
Squat (Barbell)
1
5-9 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-9 reps
RPE 10
4
Lying Leg Curl
1
5-9 reps
RPE 9.5
5
Seated Calf Raise
1
5-9 reps
RPE 9
6
Calf Raise (Leg Press)
1
5-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
RPE 10
2
Squat (Barbell)
1
5-9 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-9 reps
RPE 10
4
Lying Leg Curl
1
5-9 reps
RPE 9.5
5
Seated Calf Raise
1
5-9 reps
RPE 9
6
Calf Raise (Leg Press)
1
5-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
RPE 10
2
Squat (Barbell)
1
5-9 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-9 reps
RPE 10
4
Lying Leg Curl
1
5-9 reps
RPE 9.5
5
Seated Calf Raise
1
5-9 reps
RPE 9
6
Calf Raise (Leg Press)
1
5-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
RPE 10
2
Squat (Barbell)
1
5-9 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-9 reps
RPE 10
4
Lying Leg Curl
1
5-9 reps
RPE 9.5
5
Seated Calf Raise
1
5-9 reps
RPE 9
6
Calf Raise (Leg Press)
1
5-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
RPE 10
2
Squat (Barbell)
1
5-9 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-9 reps
RPE 10
4
Lying Leg Curl
1
5-9 reps
RPE 9.5
5
Seated Calf Raise
1
5-9 reps
RPE 9
6
Calf Raise (Leg Press)
1
5-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
RPE 10
2
Squat (Barbell)
1
5-9 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-9 reps
RPE 10
4
Lying Leg Curl
1
5-9 reps
RPE 9.5
5
Seated Calf Raise
1
5-9 reps
RPE 9
6
Calf Raise (Leg Press)
1
5-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
RPE 10
2
Squat (Barbell)
1
5-9 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-9 reps
RPE 10
4
Lying Leg Curl
1
5-9 reps
RPE 9.5
5
Seated Calf Raise
1
5-9 reps
RPE 9
6
Calf Raise (Leg Press)
1
5-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-9 reps
RPE 10
2
Squat (Barbell)
1
5-9 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-9 reps
RPE 10
4
Lying Leg Curl
1
5-9 reps
RPE 9.5
5
Seated Calf Raise
1
5-9 reps
RPE 9
6
Calf Raise (Leg Press)
1
5-9 reps
RPE 9
Week 1
1 / 12 Weeks
Day 4
1
Leg Extension
1 Set
5-9 Reps
@10
2
Squat (Barbell)
1 Set
5-9 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
5-9 Reps
@10
4
Lying Leg Curl
1 Set
5-9 Reps
@9.5
5
Seated Calf Raise
1 Set
5-9 Reps
@9
6
Calf Raise (Leg Press)
1 Set
5-9 Reps
@9
Day 2
1
Pullover (Machine)
1 Set
5-9 Reps
@9
2
Underhand Lat Pulldown
1 Set
5-9 Reps
@9.5
3
Barbell Row
1 Set
5-9 Reps
@10
4
Bent Over Row (Dumbbell)
1 Set
5-9 Reps
@9.5
5
Hyperextension
1 Set
5-9 Reps
@8
6
Rear Delt Fly (Dumbbell)
1 Set
5-9 Reps
@9
7
Rear Delt Fly (Cable)
1 Set
5-9 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
1 Set
5-9 Reps
@10
2
Bench Press (Dumbbell)
1 Set
5-9 Reps
@9.5
3
Incline Chest Fly (Dumbbell)
1 Set
5-9 Reps
@9
4
Pec Deck (Machine)
1 Set
5-9 Reps
@9.5
5
Bicep Curl (Barbell)
1 Set
5-9 Reps
@10
6
Hammer Curl
1 Set
5-9 Reps
@9.5
7
Preacher Curl (Barbell)
1 Set
5-9 Reps
@9.5
Day 1
1
Shoulder Press (Machine)
1 Set
5-9 Reps
@9.5
2
Lateral Raise (Dumbbell)
1 Set
5-9 Reps
@9
3
Lateral Raise (Cable)
1 Set
5-9 Reps
@9
4
Tricep Pushdown (Cable)
1 Set
5-9 Reps
@9.5
5
Katana Extension
1 Set
5-9 Reps
@8.5
6
Dip (Weighted)
1 Set
5-9 Reps
@9.5