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BoostcampPNG

Bigger Leaner Stronger

by Joe M.

Program Description

This program is based on the book of the same name.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2025 09:43
  • Last Edited
    Mar 15, 2026 03:19

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Front Delts
13.2%
Abs
8.9%
Chest
8.7%
Quadriceps
7.5%
Glutes
7.5%
Hamstrings
7.5%
Middle Delts
6.4%
Upper Back
6%
Calves
4.9%
Biceps
4.9%
Lats
3.4%
Forearms
1.9%
Lower Back
1.9%
Rear Delts
1.9%
Adductors
1.3%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
4-6 reps
85%
6
Bench Press (Barbell)
3
4-6 reps
85%
7
Incline Bench Press (Dumbbell)
3
4-6 reps
85%
8
Skull Crusher (Dumbbell)
3
8-10 reps
75%
9
Standing Calf Raise
3
4-6 reps
85%
10
Seated Calf Raise
1
4-6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
4-6 reps
85%
6
Bench Press (Barbell)
3
4-6 reps
85%
7
Incline Bench Press (Dumbbell)
3
4-6 reps
85%
8
Skull Crusher (Dumbbell)
3
8-10 reps
75%
9
Standing Calf Raise
3
4-6 reps
85%
10
Seated Calf Raise
1
4-6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
4-6 reps
85%
6
Bench Press (Barbell)
3
4-6 reps
85%
7
Incline Bench Press (Dumbbell)
3
4-6 reps
85%
8
Skull Crusher (Dumbbell)
3
8-10 reps
75%
9
Standing Calf Raise
3
4-6 reps
85%
10
Seated Calf Raise
1
4-6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
4-6 reps
85%
6
Bench Press (Barbell)
3
4-6 reps
85%
7
Incline Bench Press (Dumbbell)
3
4-6 reps
85%
8
Skull Crusher (Dumbbell)
3
8-10 reps
75%
9
Standing Calf Raise
3
4-6 reps
85%
10
Seated Calf Raise
1
4-6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
4-6 reps
85%
6
Bench Press (Barbell)
3
4-6 reps
85%
7
Incline Bench Press (Dumbbell)
3
4-6 reps
85%
8
Skull Crusher (Dumbbell)
3
8-10 reps
75%
9
Standing Calf Raise
3
4-6 reps
85%
10
Seated Calf Raise
1
4-6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
4-6 reps
85%
6
Bench Press (Barbell)
3
4-6 reps
85%
7
Incline Bench Press (Dumbbell)
3
4-6 reps
85%
8
Skull Crusher (Dumbbell)
3
8-10 reps
75%
9
Standing Calf Raise
3
4-6 reps
85%
10
Seated Calf Raise
1
4-6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
4-6 reps
85%
6
Bench Press (Barbell)
3
4-6 reps
85%
7
Incline Bench Press (Dumbbell)
3
4-6 reps
85%
8
Skull Crusher (Dumbbell)
3
8-10 reps
75%
9
Standing Calf Raise
3
4-6 reps
85%
10
Seated Calf Raise
1
4-6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
4-6 reps
85%
6
Bench Press (Barbell)
3
4-6 reps
85%
7
Incline Bench Press (Dumbbell)
3
4-6 reps
85%
8
Skull Crusher (Dumbbell)
3
8-10 reps
75%
9
Standing Calf Raise
3
4-6 reps
85%
10
Seated Calf Raise
1
4-6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
4-6 reps
85%
6
Bench Press (Barbell)
3
4-6 reps
85%
7
Incline Bench Press (Dumbbell)
3
4-6 reps
85%
8
Skull Crusher (Dumbbell)
3
8-10 reps
75%
9
Standing Calf Raise
3
4-6 reps
85%
10
Seated Calf Raise
1
4-6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
4-6 reps
85%
6
Bench Press (Barbell)
3
4-6 reps
85%
7
Incline Bench Press (Dumbbell)
3
4-6 reps
85%
8
Skull Crusher (Dumbbell)
3
8-10 reps
75%
9
Standing Calf Raise
3
4-6 reps
85%
10
Seated Calf Raise
1
4-6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
42.5%
2
Deadlift (Barbell)
1
10 reps
42.5%
3
Deadlift (Barbell)
1
4-6 reps
59.5%
4
Deadlift (Barbell)
1
1 reps
76.5%
5
Deadlift (Barbell)
3
4-6 reps
85%
6
Barbell Row
3
4-6 reps
85%
7
Wide Grip Pull-Up
3
4-6 reps
85%
8
Lat Pulldown (Close Grip)
3
4-6 reps
85%
9A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
9B
Abs Roller
1
AMRAP
RPE 8
9C
Bicycle Crunch
1
AMRAP
-
10A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
10B
Abs Roller
1
AMRAP
RPE 8
10C
Bicycle Crunch
1
AMRAP
-
11A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
11B
Abs Roller
1
AMRAP
RPE 8
11C
Bicycle Crunch
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
42.5%
2
Deadlift (Barbell)
1
10 reps
42.5%
3
Deadlift (Barbell)
1
4-6 reps
59.5%
4
Deadlift (Barbell)
1
1 reps
76.5%
5
Deadlift (Barbell)
3
4-6 reps
85%
6
Barbell Row
3
4-6 reps
85%
7
Wide Grip Pull-Up
3
4-6 reps
85%
8
Lat Pulldown (Close Grip)
3
4-6 reps
85%
9A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
9B
Abs Roller
1
AMRAP
RPE 8
9C
Bicycle Crunch
1
AMRAP
-
10A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
10B
Abs Roller
1
AMRAP
RPE 8
10C
Bicycle Crunch
1
AMRAP
-
11A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
11B
Abs Roller
1
AMRAP
RPE 8
11C
Bicycle Crunch
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
42.5%
2
Deadlift (Barbell)
1
10 reps
42.5%
3
Deadlift (Barbell)
1
4-6 reps
59.5%
4
Deadlift (Barbell)
1
1 reps
76.5%
5
Deadlift (Barbell)
3
4-6 reps
85%
6
Barbell Row
3
4-6 reps
85%
7
Wide Grip Pull-Up
3
4-6 reps
85%
8
Lat Pulldown (Close Grip)
3
4-6 reps
85%
9A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
9B
Abs Roller
1
AMRAP
RPE 8
9C
Bicycle Crunch
1
AMRAP
-
10A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
10B
Abs Roller
1
AMRAP
RPE 8
10C
Bicycle Crunch
1
AMRAP
-
11A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
11B
Abs Roller
1
AMRAP
RPE 8
11C
Bicycle Crunch
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
42.5%
2
Deadlift (Barbell)
1
10 reps
42.5%
3
Deadlift (Barbell)
1
4-6 reps
59.5%
4
Deadlift (Barbell)
1
1 reps
76.5%
5
Deadlift (Barbell)
3
4-6 reps
85%
6
Barbell Row
3
4-6 reps
85%
7
Wide Grip Pull-Up
3
4-6 reps
85%
8
Lat Pulldown (Close Grip)
3
4-6 reps
85%
9A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
9B
Abs Roller
1
AMRAP
RPE 8
9C
Bicycle Crunch
1
AMRAP
-
10A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
10B
Abs Roller
1
AMRAP
RPE 8
10C
Bicycle Crunch
1
AMRAP
-
11A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
11B
Abs Roller
1
AMRAP
RPE 8
11C
Bicycle Crunch
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
42.5%
2
Deadlift (Barbell)
1
10 reps
42.5%
3
Deadlift (Barbell)
1
4-6 reps
59.5%
4
Deadlift (Barbell)
1
1 reps
76.5%
5
Deadlift (Barbell)
3
4-6 reps
85%
6
Barbell Row
3
4-6 reps
85%
7
Wide Grip Pull-Up
3
4-6 reps
85%
8
Lat Pulldown (Close Grip)
3
4-6 reps
85%
9A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
9B
Abs Roller
1
AMRAP
RPE 8
9C
Bicycle Crunch
1
AMRAP
-
10A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
10B
Abs Roller
1
AMRAP
RPE 8
10C
Bicycle Crunch
1
AMRAP
-
11A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
11B
Abs Roller
1
AMRAP
RPE 8
11C
Bicycle Crunch
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
42.5%
2
Deadlift (Barbell)
1
10 reps
42.5%
3
Deadlift (Barbell)
1
4-6 reps
59.5%
4
Deadlift (Barbell)
1
1 reps
76.5%
5
Deadlift (Barbell)
3
4-6 reps
85%
6
Barbell Row
3
4-6 reps
85%
7
Wide Grip Pull-Up
3
4-6 reps
85%
8
Lat Pulldown (Close Grip)
3
4-6 reps
85%
9A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
9B
Abs Roller
1
AMRAP
RPE 8
9C
Bicycle Crunch
1
AMRAP
-
10A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
10B
Abs Roller
1
AMRAP
RPE 8
10C
Bicycle Crunch
1
AMRAP
-
11A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
11B
Abs Roller
1
AMRAP
RPE 8
11C
Bicycle Crunch
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
42.5%
2
Deadlift (Barbell)
1
10 reps
42.5%
3
Deadlift (Barbell)
1
4-6 reps
59.5%
4
Deadlift (Barbell)
1
1 reps
76.5%
5
Deadlift (Barbell)
3
4-6 reps
85%
6
Barbell Row
3
4-6 reps
85%
7
Wide Grip Pull-Up
3
4-6 reps
85%
8
Lat Pulldown (Close Grip)
3
4-6 reps
85%
9A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
9B
Abs Roller
1
AMRAP
RPE 8
9C
Bicycle Crunch
1
AMRAP
-
10A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
10B
Abs Roller
1
AMRAP
RPE 8
10C
Bicycle Crunch
1
AMRAP
-
11A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
11B
Abs Roller
1
AMRAP
RPE 8
11C
Bicycle Crunch
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
42.5%
2
Deadlift (Barbell)
1
10 reps
42.5%
3
Deadlift (Barbell)
1
4-6 reps
59.5%
4
Deadlift (Barbell)
1
1 reps
76.5%
5
Deadlift (Barbell)
3
4-6 reps
85%
6
Barbell Row
3
4-6 reps
85%
7
Wide Grip Pull-Up
3
4-6 reps
85%
8
Lat Pulldown (Close Grip)
3
4-6 reps
85%
9A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
9B
Abs Roller
1
AMRAP
RPE 8
9C
Bicycle Crunch
1
AMRAP
-
10A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
10B
Abs Roller
1
AMRAP
RPE 8
10C
Bicycle Crunch
1
AMRAP
-
11A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
11B
Abs Roller
1
AMRAP
RPE 8
11C
Bicycle Crunch
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
42.5%
2
Deadlift (Barbell)
1
10 reps
42.5%
3
Deadlift (Barbell)
1
4-6 reps
59.5%
4
Deadlift (Barbell)
1
1 reps
76.5%
5
Deadlift (Barbell)
3
4-6 reps
85%
6
Barbell Row
3
4-6 reps
85%
7
Wide Grip Pull-Up
3
4-6 reps
85%
8
Lat Pulldown (Close Grip)
3
4-6 reps
85%
9A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
9B
Abs Roller
1
AMRAP
RPE 8
9C
Bicycle Crunch
1
AMRAP
-
10A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
10B
Abs Roller
1
AMRAP
RPE 8
10C
Bicycle Crunch
1
AMRAP
-
11A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
11B
Abs Roller
1
AMRAP
RPE 8
11C
Bicycle Crunch
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
42.5%
2
Deadlift (Barbell)
1
10 reps
42.5%
3
Deadlift (Barbell)
1
4-6 reps
59.5%
4
Deadlift (Barbell)
1
1 reps
76.5%
5
Deadlift (Barbell)
3
4-6 reps
85%
6
Barbell Row
3
4-6 reps
85%
7
Wide Grip Pull-Up
3
4-6 reps
85%
8
Lat Pulldown (Close Grip)
3
4-6 reps
85%
9A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
9B
Abs Roller
1
AMRAP
RPE 8
9C
Bicycle Crunch
1
AMRAP
-
10A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
10B
Abs Roller
1
AMRAP
RPE 8
10C
Bicycle Crunch
1
AMRAP
-
11A
Abs Crunch (Weighted)
1
10-12 reps
RPE 9
11B
Abs Roller
1
AMRAP
RPE 8
11C
Bicycle Crunch
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
12 reps
10 reps
42.5%
42.5%
2
Military Press (Barbell)
1
4-6 reps
59.5%
3
Military Press (Barbell)
1
1 reps
76.5%
4
Military Press (Barbell)
3
4-6 reps
85%
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
42.5%
42.5%
6
Lateral Raise (Dumbbell)
1
4-6 reps
59.5%
7
Lateral Raise (Dumbbell)
1
1 reps
76.5%
8
Lateral Raise (Dumbbell)
3
4-6 reps
85%
9
Bent-Over Rear Delt Raise
3
4-6 reps
85%
10
Calf Raise (Leg Press)
3
8-10 reps
75%
11
Donkey Calf Raise
3
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
12 reps
10 reps
42.5%
42.5%
2
Military Press (Barbell)
1
4-6 reps
59.5%
3
Military Press (Barbell)
1
1 reps
76.5%
4
Military Press (Barbell)
3
4-6 reps
85%
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
42.5%
42.5%
6
Lateral Raise (Dumbbell)
1
4-6 reps
59.5%
7
Lateral Raise (Dumbbell)
1
1 reps
76.5%
8
Lateral Raise (Dumbbell)
3
4-6 reps
85%
9
Bent-Over Rear Delt Raise
3
4-6 reps
85%
10
Calf Raise (Leg Press)
3
8-10 reps
75%
11
Donkey Calf Raise
3
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
12 reps
10 reps
42.5%
42.5%
2
Military Press (Barbell)
1
4-6 reps
59.5%
3
Military Press (Barbell)
1
1 reps
76.5%
4
Military Press (Barbell)
3
4-6 reps
85%
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
42.5%
42.5%
6
Lateral Raise (Dumbbell)
1
4-6 reps
59.5%
7
Lateral Raise (Dumbbell)
1
1 reps
76.5%
8
Lateral Raise (Dumbbell)
3
4-6 reps
85%
9
Bent-Over Rear Delt Raise
3
4-6 reps
85%
10
Calf Raise (Leg Press)
3
8-10 reps
75%
11
Donkey Calf Raise
3
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
12 reps
10 reps
42.5%
42.5%
2
Military Press (Barbell)
1
4-6 reps
59.5%
3
Military Press (Barbell)
1
1 reps
76.5%
4
Military Press (Barbell)
3
4-6 reps
85%
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
42.5%
42.5%
6
Lateral Raise (Dumbbell)
1
4-6 reps
59.5%
7
Lateral Raise (Dumbbell)
1
1 reps
76.5%
8
Lateral Raise (Dumbbell)
3
4-6 reps
85%
9
Bent-Over Rear Delt Raise
3
4-6 reps
85%
10
Calf Raise (Leg Press)
3
8-10 reps
75%
11
Donkey Calf Raise
3
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
12 reps
10 reps
42.5%
42.5%
2
Military Press (Barbell)
1
4-6 reps
59.5%
3
Military Press (Barbell)
1
1 reps
76.5%
4
Military Press (Barbell)
3
4-6 reps
85%
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
42.5%
42.5%
6
Lateral Raise (Dumbbell)
1
4-6 reps
59.5%
7
Lateral Raise (Dumbbell)
1
1 reps
76.5%
8
Lateral Raise (Dumbbell)
3
4-6 reps
85%
9
Bent-Over Rear Delt Raise
3
4-6 reps
85%
10
Calf Raise (Leg Press)
3
8-10 reps
75%
11
Donkey Calf Raise
3
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
12 reps
10 reps
42.5%
42.5%
2
Military Press (Barbell)
1
4-6 reps
59.5%
3
Military Press (Barbell)
1
1 reps
76.5%
4
Military Press (Barbell)
3
4-6 reps
85%
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
42.5%
42.5%
6
Lateral Raise (Dumbbell)
1
4-6 reps
59.5%
7
Lateral Raise (Dumbbell)
1
1 reps
76.5%
8
Lateral Raise (Dumbbell)
3
4-6 reps
85%
9
Bent-Over Rear Delt Raise
3
4-6 reps
85%
10
Calf Raise (Leg Press)
3
8-10 reps
75%
11
Donkey Calf Raise
3
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
12 reps
10 reps
42.5%
42.5%
2
Military Press (Barbell)
1
4-6 reps
59.5%
3
Military Press (Barbell)
1
1 reps
76.5%
4
Military Press (Barbell)
3
4-6 reps
85%
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
42.5%
42.5%
6
Lateral Raise (Dumbbell)
1
4-6 reps
59.5%
7
Lateral Raise (Dumbbell)
1
1 reps
76.5%
8
Lateral Raise (Dumbbell)
3
4-6 reps
85%
9
Bent-Over Rear Delt Raise
3
4-6 reps
85%
10
Calf Raise (Leg Press)
3
8-10 reps
75%
11
Donkey Calf Raise
3
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
12 reps
10 reps
42.5%
42.5%
2
Military Press (Barbell)
1
4-6 reps
59.5%
3
Military Press (Barbell)
1
1 reps
76.5%
4
Military Press (Barbell)
3
4-6 reps
85%
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
42.5%
42.5%
6
Lateral Raise (Dumbbell)
1
4-6 reps
59.5%
7
Lateral Raise (Dumbbell)
1
1 reps
76.5%
8
Lateral Raise (Dumbbell)
3
4-6 reps
85%
9
Bent-Over Rear Delt Raise
3
4-6 reps
85%
10
Calf Raise (Leg Press)
3
8-10 reps
75%
11
Donkey Calf Raise
3
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
12 reps
10 reps
42.5%
42.5%
2
Military Press (Barbell)
1
4-6 reps
59.5%
3
Military Press (Barbell)
1
1 reps
76.5%
4
Military Press (Barbell)
3
4-6 reps
85%
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
42.5%
42.5%
6
Lateral Raise (Dumbbell)
1
4-6 reps
59.5%
7
Lateral Raise (Dumbbell)
1
1 reps
76.5%
8
Lateral Raise (Dumbbell)
3
4-6 reps
85%
9
Bent-Over Rear Delt Raise
3
4-6 reps
85%
10
Calf Raise (Leg Press)
3
8-10 reps
75%
11
Donkey Calf Raise
3
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
12 reps
10 reps
42.5%
42.5%
2
Military Press (Barbell)
1
4-6 reps
59.5%
3
Military Press (Barbell)
1
1 reps
76.5%
4
Military Press (Barbell)
3
4-6 reps
85%
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
42.5%
42.5%
6
Lateral Raise (Dumbbell)
1
4-6 reps
59.5%
7
Lateral Raise (Dumbbell)
1
1 reps
76.5%
8
Lateral Raise (Dumbbell)
3
4-6 reps
85%
9
Bent-Over Rear Delt Raise
3
4-6 reps
85%
10
Calf Raise (Leg Press)
3
8-10 reps
75%
11
Donkey Calf Raise
3
8-10 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
8-10 reps
75%
6
Bicep Curl (Barbell)
1
12 reps
42.5%
7
Bicep Curl (Barbell)
1
10 reps
42.5%
8
Bicep Curl (Barbell)
1
4-6 reps
59.5%
9
Bicep Curl (Barbell)
1
1 reps
76.5%
10
Bicep Curl (Barbell)
3
4-6 reps
85%
11
Bench Press (Close Grip)
3
4-6 reps
85%
12
Alternating Dumbbell Curl
3
4-6 reps
85%
13
Tricep Extension (Dumbbell)
3
4-6 reps
85%
14A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
14B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
14C
Lying Leg Raise
1
AMRAP
-
15A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
15B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
15C
Lying Leg Raise
1
AMRAP
-
16A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
16B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
16C
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
8-10 reps
75%
6
Bicep Curl (Barbell)
1
12 reps
42.5%
7
Bicep Curl (Barbell)
1
10 reps
42.5%
8
Bicep Curl (Barbell)
1
4-6 reps
59.5%
9
Bicep Curl (Barbell)
1
1 reps
76.5%
10
Bicep Curl (Barbell)
3
4-6 reps
85%
11
Bench Press (Close Grip)
3
4-6 reps
85%
12
Alternating Dumbbell Curl
3
4-6 reps
85%
13
Tricep Extension (Dumbbell)
3
4-6 reps
85%
14A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
14B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
14C
Lying Leg Raise
1
AMRAP
-
15A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
15B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
15C
Lying Leg Raise
1
AMRAP
-
16A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
16B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
16C
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
8-10 reps
75%
6
Bicep Curl (Barbell)
1
12 reps
42.5%
7
Bicep Curl (Barbell)
1
10 reps
42.5%
8
Bicep Curl (Barbell)
1
4-6 reps
59.5%
9
Bicep Curl (Barbell)
1
1 reps
76.5%
10
Bicep Curl (Barbell)
3
4-6 reps
85%
11
Bench Press (Close Grip)
3
4-6 reps
85%
12
Alternating Dumbbell Curl
3
4-6 reps
85%
13
Tricep Extension (Dumbbell)
3
4-6 reps
85%
14A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
14B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
14C
Lying Leg Raise
1
AMRAP
-
15A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
15B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
15C
Lying Leg Raise
1
AMRAP
-
16A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
16B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
16C
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
8-10 reps
75%
6
Bicep Curl (Barbell)
1
12 reps
42.5%
7
Bicep Curl (Barbell)
1
10 reps
42.5%
8
Bicep Curl (Barbell)
1
4-6 reps
59.5%
9
Bicep Curl (Barbell)
1
1 reps
76.5%
10
Bicep Curl (Barbell)
3
4-6 reps
85%
11
Bench Press (Close Grip)
3
4-6 reps
85%
12
Alternating Dumbbell Curl
3
4-6 reps
85%
13
Tricep Extension (Dumbbell)
3
4-6 reps
85%
14A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
14B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
14C
Lying Leg Raise
1
AMRAP
-
15A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
15B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
15C
Lying Leg Raise
1
AMRAP
-
16A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
16B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
16C
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
8-10 reps
75%
6
Bicep Curl (Barbell)
1
12 reps
42.5%
7
Bicep Curl (Barbell)
1
10 reps
42.5%
8
Bicep Curl (Barbell)
1
4-6 reps
59.5%
9
Bicep Curl (Barbell)
1
1 reps
76.5%
10
Bicep Curl (Barbell)
3
4-6 reps
85%
11
Bench Press (Close Grip)
3
4-6 reps
85%
12
Alternating Dumbbell Curl
3
4-6 reps
85%
13
Tricep Extension (Dumbbell)
3
4-6 reps
85%
14A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
14B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
14C
Lying Leg Raise
1
AMRAP
-
15A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
15B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
15C
Lying Leg Raise
1
AMRAP
-
16A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
16B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
16C
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
8-10 reps
75%
6
Bicep Curl (Barbell)
1
12 reps
42.5%
7
Bicep Curl (Barbell)
1
10 reps
42.5%
8
Bicep Curl (Barbell)
1
4-6 reps
59.5%
9
Bicep Curl (Barbell)
1
1 reps
76.5%
10
Bicep Curl (Barbell)
3
4-6 reps
85%
11
Bench Press (Close Grip)
3
4-6 reps
85%
12
Alternating Dumbbell Curl
3
4-6 reps
85%
13
Tricep Extension (Dumbbell)
3
4-6 reps
85%
14A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
14B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
14C
Lying Leg Raise
1
AMRAP
-
15A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
15B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
15C
Lying Leg Raise
1
AMRAP
-
16A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
16B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
16C
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
8-10 reps
75%
6
Bicep Curl (Barbell)
1
12 reps
42.5%
7
Bicep Curl (Barbell)
1
10 reps
42.5%
8
Bicep Curl (Barbell)
1
4-6 reps
59.5%
9
Bicep Curl (Barbell)
1
1 reps
76.5%
10
Bicep Curl (Barbell)
3
4-6 reps
85%
11
Bench Press (Close Grip)
3
4-6 reps
85%
12
Alternating Dumbbell Curl
3
4-6 reps
85%
13
Tricep Extension (Dumbbell)
3
4-6 reps
85%
14A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
14B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
14C
Lying Leg Raise
1
AMRAP
-
15A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
15B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
15C
Lying Leg Raise
1
AMRAP
-
16A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
16B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
16C
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
8-10 reps
75%
6
Bicep Curl (Barbell)
1
12 reps
42.5%
7
Bicep Curl (Barbell)
1
10 reps
42.5%
8
Bicep Curl (Barbell)
1
4-6 reps
59.5%
9
Bicep Curl (Barbell)
1
1 reps
76.5%
10
Bicep Curl (Barbell)
3
4-6 reps
85%
11
Bench Press (Close Grip)
3
4-6 reps
85%
12
Alternating Dumbbell Curl
3
4-6 reps
85%
13
Tricep Extension (Dumbbell)
3
4-6 reps
85%
14A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
14B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
14C
Lying Leg Raise
1
AMRAP
-
15A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
15B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
15C
Lying Leg Raise
1
AMRAP
-
16A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
16B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
16C
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
8-10 reps
75%
6
Bicep Curl (Barbell)
1
12 reps
42.5%
7
Bicep Curl (Barbell)
1
10 reps
42.5%
8
Bicep Curl (Barbell)
1
4-6 reps
59.5%
9
Bicep Curl (Barbell)
1
1 reps
76.5%
10
Bicep Curl (Barbell)
3
4-6 reps
85%
11
Bench Press (Close Grip)
3
4-6 reps
85%
12
Alternating Dumbbell Curl
3
4-6 reps
85%
13
Tricep Extension (Dumbbell)
3
4-6 reps
85%
14A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
14B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
14C
Lying Leg Raise
1
AMRAP
-
15A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
15B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
15C
Lying Leg Raise
1
AMRAP
-
16A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
16B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
16C
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
12 reps
42.5%
2
Incline Bench Press (Barbell)
1
10 reps
42.5%
3
Incline Bench Press (Barbell)
1
4-6 reps
59.5%
4
Incline Bench Press (Barbell)
1
1 reps
76.5%
5
Incline Bench Press (Barbell)
3
8-10 reps
75%
6
Bicep Curl (Barbell)
1
12 reps
42.5%
7
Bicep Curl (Barbell)
1
10 reps
42.5%
8
Bicep Curl (Barbell)
1
4-6 reps
59.5%
9
Bicep Curl (Barbell)
1
1 reps
76.5%
10
Bicep Curl (Barbell)
3
4-6 reps
85%
11
Bench Press (Close Grip)
3
4-6 reps
85%
12
Alternating Dumbbell Curl
3
4-6 reps
85%
13
Tricep Extension (Dumbbell)
3
4-6 reps
85%
14A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
14B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
14C
Lying Leg Raise
1
AMRAP
-
15A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
15B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
15C
Lying Leg Raise
1
AMRAP
-
16A
Decline Crunch (Weighted)
1
10-12 reps
RPE 9
16B
Leg Raise (Captain's Chair)
1
AMRAP
RPE 8
16C
Lying Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
42.5%
2
Squat (Barbell)
1
12 reps
42.5%
3
Squat (Barbell)
1
4-6 reps
59.5%
4
Squat (Barbell)
1
1 reps
76.5%
5
Squat (Barbell)
3
4-6 reps
85%
6
Leg Press
3
4-6 reps
85%
7
Romanian Deadlift (Barbell)
3
4-6 reps
85%
8
Lateral Raise (Dumbbell)
3
8-10 reps
75%
9
Bent-Over Rear Delt Raise
3
8-10 reps
75%
10
Standing Calf Raise
3
12-15 reps
65%
11
Seated Calf Raise
3
12-15 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
42.5%
2
Squat (Barbell)
1
12 reps
42.5%
3
Squat (Barbell)
1
4-6 reps
59.5%
4
Squat (Barbell)
1
1 reps
76.5%
5
Squat (Barbell)
3
4-6 reps
85%
6
Leg Press
3
4-6 reps
85%
7
Romanian Deadlift (Barbell)
3
4-6 reps
85%
8
Lateral Raise (Dumbbell)
3
8-10 reps
75%
9
Bent-Over Rear Delt Raise
3
8-10 reps
75%
10
Standing Calf Raise
3
12-15 reps
65%
11
Seated Calf Raise
3
12-15 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
42.5%
2
Squat (Barbell)
1
12 reps
42.5%
3
Squat (Barbell)
1
4-6 reps
59.5%
4
Squat (Barbell)
1
1 reps
76.5%
5
Squat (Barbell)
3
4-6 reps
85%
6
Leg Press
3
4-6 reps
85%
7
Romanian Deadlift (Barbell)
3
4-6 reps
85%
8
Lateral Raise (Dumbbell)
3
8-10 reps
75%
9
Bent-Over Rear Delt Raise
3
8-10 reps
75%
10
Standing Calf Raise
3
12-15 reps
65%
11
Seated Calf Raise
3
12-15 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
42.5%
2
Squat (Barbell)
1
12 reps
42.5%
3
Squat (Barbell)
1
4-6 reps
59.5%
4
Squat (Barbell)
1
1 reps
76.5%
5
Squat (Barbell)
3
4-6 reps
85%
6
Leg Press
3
4-6 reps
85%
7
Romanian Deadlift (Barbell)
3
4-6 reps
85%
8
Lateral Raise (Dumbbell)
3
8-10 reps
75%
9
Bent-Over Rear Delt Raise
3
8-10 reps
75%
10
Standing Calf Raise
3
12-15 reps
65%
11
Seated Calf Raise
3
12-15 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
42.5%
2
Squat (Barbell)
1
12 reps
42.5%
3
Squat (Barbell)
1
4-6 reps
59.5%
4
Squat (Barbell)
1
1 reps
76.5%
5
Squat (Barbell)
3
4-6 reps
85%
6
Leg Press
3
4-6 reps
85%
7
Romanian Deadlift (Barbell)
3
4-6 reps
85%
8
Lateral Raise (Dumbbell)
3
8-10 reps
75%
9
Bent-Over Rear Delt Raise
3
8-10 reps
75%
10
Standing Calf Raise
3
12-15 reps
65%
11
Seated Calf Raise
3
12-15 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
42.5%
2
Squat (Barbell)
1
12 reps
42.5%
3
Squat (Barbell)
1
4-6 reps
59.5%
4
Squat (Barbell)
1
1 reps
76.5%
5
Squat (Barbell)
3
4-6 reps
85%
6
Leg Press
3
4-6 reps
85%
7
Romanian Deadlift (Barbell)
3
4-6 reps
85%
8
Lateral Raise (Dumbbell)
3
8-10 reps
75%
9
Bent-Over Rear Delt Raise
3
8-10 reps
75%
10
Standing Calf Raise
3
12-15 reps
65%
11
Seated Calf Raise
3
12-15 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
42.5%
2
Squat (Barbell)
1
12 reps
42.5%
3
Squat (Barbell)
1
4-6 reps
59.5%
4
Squat (Barbell)
1
1 reps
76.5%
5
Squat (Barbell)
3
4-6 reps
85%
6
Leg Press
3
4-6 reps
85%
7
Romanian Deadlift (Barbell)
3
4-6 reps
85%
8
Lateral Raise (Dumbbell)
3
8-10 reps
75%
9
Bent-Over Rear Delt Raise
3
8-10 reps
75%
10
Standing Calf Raise
3
12-15 reps
65%
11
Seated Calf Raise
3
12-15 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
42.5%
2
Squat (Barbell)
1
12 reps
42.5%
3
Squat (Barbell)
1
4-6 reps
59.5%
4
Squat (Barbell)
1
1 reps
76.5%
5
Squat (Barbell)
3
4-6 reps
85%
6
Leg Press
3
4-6 reps
85%
7
Romanian Deadlift (Barbell)
3
4-6 reps
85%
8
Lateral Raise (Dumbbell)
3
8-10 reps
75%
9
Bent-Over Rear Delt Raise
3
8-10 reps
75%
10
Standing Calf Raise
3
12-15 reps
65%
11
Seated Calf Raise
3
12-15 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
42.5%
2
Squat (Barbell)
1
12 reps
42.5%
3
Squat (Barbell)
1
4-6 reps
59.5%
4
Squat (Barbell)
1
1 reps
76.5%
5
Squat (Barbell)
3
4-6 reps
85%
6
Leg Press
3
4-6 reps
85%
7
Romanian Deadlift (Barbell)
3
4-6 reps
85%
8
Lateral Raise (Dumbbell)
3
8-10 reps
75%
9
Bent-Over Rear Delt Raise
3
8-10 reps
75%
10
Standing Calf Raise
3
12-15 reps
65%
11
Seated Calf Raise
3
12-15 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
42.5%
2
Squat (Barbell)
1
12 reps
42.5%
3
Squat (Barbell)
1
4-6 reps
59.5%
4
Squat (Barbell)
1
1 reps
76.5%
5
Squat (Barbell)
3
4-6 reps
85%
6
Leg Press
3
4-6 reps
85%
7
Romanian Deadlift (Barbell)
3
4-6 reps
85%
8
Lateral Raise (Dumbbell)
3
8-10 reps
75%
9
Bent-Over Rear Delt Raise
3
8-10 reps
75%
10
Standing Calf Raise
3
12-15 reps
65%
11
Seated Calf Raise
3
12-15 reps
65%
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
12 Reps
42.5%
2
Incline Bench Press (Barbell)
1 Set
10 Reps
42.5%
3
Incline Bench Press (Barbell)
1 Set
4-6 Reps
59.5%
4
Incline Bench Press (Barbell)
1 Set
1 Reps
76.5%
5
Incline Bench Press (Barbell)
3 Sets
4-6 Reps
85%
6
Bench Press (Barbell)
3 Sets
4-6 Reps
85%
7
Incline Bench Press (Dumbbell)
3 Sets
4-6 Reps
85%
8
Skull Crusher (Dumbbell)
3 Sets
8-10 Reps
75%
9
Standing Calf Raise
3 Sets
4-6 Reps
85%
10
Seated Calf Raise
1 Set
4-6 Reps
85%
Day 2
1
Deadlift (Barbell)
1 Set
12 Reps
42.5%
2
Deadlift (Barbell)
1 Set
10 Reps
42.5%
3
Deadlift (Barbell)
1 Set
4-6 Reps
59.5%
4
Deadlift (Barbell)
1 Set
1 Reps
76.5%
5
Deadlift (Barbell)
3 Sets
4-6 Reps
85%
6
Barbell Row
3 Sets
4-6 Reps
85%
7
Wide Grip Pull-Up
3 Sets
4-6 Reps
85%
8
Lat Pulldown (Close Grip)
3 Sets
4-6 Reps
85%
9A
Abs Crunch (Weighted)
1 Set
10-12 Reps
@9
9B
Abs Roller
1 Set
AMRAP
@8
9C
Bicycle Crunch
1 Set
AMRAP
-
10A
Abs Crunch (Weighted)
1 Set
10-12 Reps
@9
10B
Abs Roller
1 Set
AMRAP
@8
10C
Bicycle Crunch
1 Set
AMRAP
-
11A
Abs Crunch (Weighted)
1 Set
10-12 Reps
@9
11B
Abs Roller
1 Set
AMRAP
@8
11C
Bicycle Crunch
1 Set
AMRAP
-
Day 3
1
Military Press (Barbell)
1 Set
1 Set
12 Reps
10 Reps
42.5%
42.5%
2
Military Press (Barbell)
1 Set
4-6 Reps
59.5%
3
Military Press (Barbell)
1 Set
1 Reps
76.5%
4
Military Press (Barbell)
3 Sets
4-6 Reps
85%
5
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
42.5%
42.5%
6
Lateral Raise (Dumbbell)
1 Set
4-6 Reps
59.5%
7
Lateral Raise (Dumbbell)
1 Set
1 Reps
76.5%
8
Lateral Raise (Dumbbell)
3 Sets
4-6 Reps
85%
9
Bent-Over Rear Delt Raise
3 Sets
4-6 Reps
85%
10
Calf Raise (Leg Press)
3 Sets
8-10 Reps
75%
11
Donkey Calf Raise
3 Sets
8-10 Reps
75%
Day 4
1
Incline Bench Press (Barbell)
1 Set
12 Reps
42.5%
2
Incline Bench Press (Barbell)
1 Set
10 Reps
42.5%
3
Incline Bench Press (Barbell)
1 Set
4-6 Reps
59.5%
4
Incline Bench Press (Barbell)
1 Set
1 Reps
76.5%
5
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
75%
6
Bicep Curl (Barbell)
1 Set
12 Reps
42.5%
7
Bicep Curl (Barbell)
1 Set
10 Reps
42.5%
8
Bicep Curl (Barbell)
1 Set
4-6 Reps
59.5%
9
Bicep Curl (Barbell)
1 Set
1 Reps
76.5%
10
Bicep Curl (Barbell)
3 Sets
4-6 Reps
85%
11
Bench Press (Close Grip)
3 Sets
4-6 Reps
85%
12
Alternating Dumbbell Curl
3 Sets
4-6 Reps
85%
13
Tricep Extension (Dumbbell)
3 Sets
4-6 Reps
85%
14A
Decline Crunch (Weighted)
1 Set
10-12 Reps
@9
14B
Leg Raise (Captain's Chair)
1 Set
AMRAP
@8
14C
Lying Leg Raise
1 Set
AMRAP
-
15A
Decline Crunch (Weighted)
1 Set
10-12 Reps
@9
15B
Leg Raise (Captain's Chair)
1 Set
AMRAP
@8
15C
Lying Leg Raise
1 Set
AMRAP
-
16A
Decline Crunch (Weighted)
1 Set
10-12 Reps
@9
16B
Leg Raise (Captain's Chair)
1 Set
AMRAP
@8
16C
Lying Leg Raise
1 Set
AMRAP
-
Day 5
1
Squat (Barbell)
1 Set
10 Reps
42.5%
2
Squat (Barbell)
1 Set
12 Reps
42.5%
3
Squat (Barbell)
1 Set
4-6 Reps
59.5%
4
Squat (Barbell)
1 Set
1 Reps
76.5%
5
Squat (Barbell)
3 Sets
4-6 Reps
85%
6
Leg Press
3 Sets
4-6 Reps
85%
7
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
85%
8
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
75%
9
Bent-Over Rear Delt Raise
3 Sets
8-10 Reps
75%
10
Standing Calf Raise
3 Sets
12-15 Reps
65%
11
Seated Calf Raise
3 Sets
12-15 Reps
65%