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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
    Jun 18, 2025 08:27

Summary

Unleash your potential with this 12-week High Intensity Training program designed for serious lifters ready to elevate their fitness game. Committing just four days a week, you'll tackle a variety of challenging exercises, including barbell squats and machine leg extensions, targeting all major muscle groups. Each session is crafted to push your limits, enhance strength, and build muscle endurance. Get ready to transform your physique and crush your fitness goals!
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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
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