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BoostcampPNG

Final Form to Greatness

by Oliver Castillo

Program Description

Mass and Strangth

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 08, 2026 05:20
  • Last Edited
    Feb 08, 2026 07:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Front Delts
10.3%
Forearms
10.3%
Chest
8.1%
Lats
7.7%
Upper Back
7.7%
Hamstrings
7.3%
Biceps
7.3%
Quadriceps
6.4%
Abs
6.2%
Glutes
5.6%
Middle Delts
3.6%
Calves
2.6%
Abductors
2.6%
Lower Back
2.1%
Rear Delts
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
8-12 reps
+5 lbs
2
Front Calf
1
1
8-12 reps
8-12 reps
+5 lbs
-
3
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
+10 lbs
-
4
Lying Leg Curl
1
1
6-8 reps
8-12 reps
+5 lbs
-
5
Single-Leg Leg Curl
2
8-12 reps
RPE 8-9
6
Hack Squat
1
2
6-8 reps
8-12 reps
+5 lbs
-
7
Leg Extension
1
1
6-8 reps
8-12 reps
+5 lbs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
8-12 reps
+5 lbs
2
Front Calf
1
1
8-12 reps
8-12 reps
+5 lbs
-
3
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
+10 lbs
-
4
Lying Leg Curl
1
1
6-8 reps
8-12 reps
+5 lbs
-
5
Single-Leg Leg Curl
2
8-12 reps
RPE 8-9
6
Hack Squat
1
2
6-8 reps
8-12 reps
+5 lbs
-
7
Leg Extension
1
1
6-8 reps
8-12 reps
+5 lbs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
8-12 reps
+5 lbs
2
Front Calf
1
1
8-12 reps
8-12 reps
+5 lbs
-
3
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
+10 lbs
-
4
Lying Leg Curl
1
1
6-8 reps
8-12 reps
+5 lbs
-
5
Single-Leg Leg Curl
2
8-12 reps
RPE 8-9
6
Hack Squat
1
2
6-8 reps
8-12 reps
+5 lbs
-
7
Leg Extension
1
1
6-8 reps
8-12 reps
+5 lbs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
8-12 reps
+5 lbs
2
Front Calf
1
1
8-12 reps
8-12 reps
+5 lbs
-
3
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
+10 lbs
-
4
Lying Leg Curl
1
1
6-8 reps
8-12 reps
+5 lbs
-
5
Single-Leg Leg Curl
2
8-12 reps
RPE 8-9
6
Hack Squat
1
2
6-8 reps
8-12 reps
+5 lbs
-
7
Leg Extension
1
1
6-8 reps
8-12 reps
+5 lbs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
8-12 reps
+5 lbs
2
Front Calf
1
1
8-12 reps
8-12 reps
+5 lbs
-
3
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
+10 lbs
-
4
Lying Leg Curl
1
1
6-8 reps
8-12 reps
+5 lbs
-
5
Single-Leg Leg Curl
2
8-12 reps
RPE 8-9
6
Hack Squat
1
2
6-8 reps
8-12 reps
+5 lbs
-
7
Leg Extension
1
1
6-8 reps
8-12 reps
+5 lbs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
8-12 reps
+5 lbs
2
Front Calf
1
1
8-12 reps
8-12 reps
+5 lbs
-
3
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
+10 lbs
-
4
Lying Leg Curl
1
1
6-8 reps
8-12 reps
+5 lbs
-
5
Single-Leg Leg Curl
2
8-12 reps
RPE 8-9
6
Hack Squat
1
2
6-8 reps
8-12 reps
+5 lbs
-
7
Leg Extension
1
1
6-8 reps
8-12 reps
+5 lbs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
2
Overhead Press (Dumbbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
+5 lbs
-
4
Pec Fly (Dumbbell)
3
8-12 reps
+5 lbs
5
Skull Crusher (Barbell)
4
12-15 reps
+5 lbs
6
Seated Dip (Machine)
1
1
8-12 reps
8-12 reps
+5 lbs
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
2
Overhead Press (Dumbbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
+5 lbs
-
4
Pec Fly (Dumbbell)
3
8-12 reps
+5 lbs
5
Skull Crusher (Barbell)
4
12-15 reps
+5 lbs
6
Seated Dip (Machine)
1
1
8-12 reps
8-12 reps
+5 lbs
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
2
Overhead Press (Dumbbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
+5 lbs
-
4
Pec Fly (Dumbbell)
3
8-12 reps
+5 lbs
5
Skull Crusher (Barbell)
4
12-15 reps
+5 lbs
6
Seated Dip (Machine)
1
1
8-12 reps
8-12 reps
+5 lbs
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
2
Overhead Press (Dumbbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
+5 lbs
-
4
Pec Fly (Dumbbell)
3
8-12 reps
+5 lbs
5
Skull Crusher (Barbell)
4
12-15 reps
+5 lbs
6
Seated Dip (Machine)
1
1
8-12 reps
8-12 reps
+5 lbs
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
2
Overhead Press (Dumbbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
+5 lbs
-
4
Pec Fly (Dumbbell)
3
8-12 reps
+5 lbs
5
Skull Crusher (Barbell)
4
12-15 reps
+5 lbs
6
Seated Dip (Machine)
1
1
8-12 reps
8-12 reps
+5 lbs
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
2
Overhead Press (Dumbbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
+5 lbs
-
4
Pec Fly (Dumbbell)
3
8-12 reps
+5 lbs
5
Skull Crusher (Barbell)
4
12-15 reps
+5 lbs
6
Seated Dip (Machine)
1
1
8-12 reps
8-12 reps
+5 lbs
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
+5 lbs
-
2
Bent Over Row (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Lat Pulldown (Neutral Grip)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Lat Pull To Abs
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Preacher Curl (EZ Bar)
4
15-20 reps
RPE 8-9
6
Wrist Curls
4
15-20 reps
RPE 9
7
Abs Crunch (Machine)
1
3
6-8 reps
8-12 reps
+5 lbs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
+5 lbs
-
2
Bent Over Row (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Lat Pulldown (Neutral Grip)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Lat Pull To Abs
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Preacher Curl (EZ Bar)
4
15-20 reps
RPE 8-9
6
Wrist Curls
4
15-20 reps
RPE 9
7
Abs Crunch (Machine)
1
3
6-8 reps
8-12 reps
+5 lbs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
+5 lbs
-
2
Bent Over Row (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Lat Pulldown (Neutral Grip)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Lat Pull To Abs
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Preacher Curl (EZ Bar)
4
15-20 reps
RPE 8-9
6
Wrist Curls
4
15-20 reps
RPE 9
7
Abs Crunch (Machine)
1
3
6-8 reps
8-12 reps
+5 lbs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
+5 lbs
-
2
Bent Over Row (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Lat Pulldown (Neutral Grip)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Lat Pull To Abs
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Preacher Curl (EZ Bar)
4
15-20 reps
RPE 8-9
6
Wrist Curls
4
15-20 reps
RPE 9
7
Abs Crunch (Machine)
1
3
6-8 reps
8-12 reps
+5 lbs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
+5 lbs
-
2
Bent Over Row (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Lat Pulldown (Neutral Grip)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Lat Pull To Abs
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Preacher Curl (EZ Bar)
4
15-20 reps
RPE 8-9
6
Wrist Curls
4
15-20 reps
RPE 9
7
Abs Crunch (Machine)
1
3
6-8 reps
8-12 reps
+5 lbs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
+5 lbs
-
2
Bent Over Row (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Lat Pulldown (Neutral Grip)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Lat Pull To Abs
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Preacher Curl (EZ Bar)
4
15-20 reps
RPE 8-9
6
Wrist Curls
4
15-20 reps
RPE 9
7
Abs Crunch (Machine)
1
3
6-8 reps
8-12 reps
+5 lbs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
8-12 reps
+5 lbs
2
Front Calf
1
1
8-12 reps
8-12 reps
+5 lbs
-
3
Hack Squat
1
3
6-8 reps
8-12 reps
+5 lbs
-
4
Leg Extension
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Lying Leg Curl
1
2
6-8 reps
8-12 reps
+5 lbs
-
6
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 8-9
-
7
Hip Abductor (Machine)
1
2
6-8 reps
8-12 reps
+10 lbs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
8-12 reps
+5 lbs
2
Front Calf
1
1
8-12 reps
8-12 reps
+5 lbs
-
3
Hack Squat
1
3
6-8 reps
8-12 reps
+5 lbs
-
4
Leg Extension
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Lying Leg Curl
1
2
6-8 reps
8-12 reps
+5 lbs
-
6
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 8-9
-
7
Hip Abductor (Machine)
1
2
6-8 reps
8-12 reps
+10 lbs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
8-12 reps
+5 lbs
2
Front Calf
1
1
8-12 reps
8-12 reps
+5 lbs
-
3
Hack Squat
1
3
6-8 reps
8-12 reps
+5 lbs
-
4
Leg Extension
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Lying Leg Curl
1
2
6-8 reps
8-12 reps
+5 lbs
-
6
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 8-9
-
7
Hip Abductor (Machine)
1
2
6-8 reps
8-12 reps
+10 lbs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
8-12 reps
+5 lbs
2
Front Calf
1
1
8-12 reps
8-12 reps
+5 lbs
-
3
Hack Squat
1
3
6-8 reps
8-12 reps
+5 lbs
-
4
Leg Extension
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Lying Leg Curl
1
2
6-8 reps
8-12 reps
+5 lbs
-
6
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 8-9
-
7
Hip Abductor (Machine)
1
2
6-8 reps
8-12 reps
+10 lbs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
8-12 reps
+5 lbs
2
Front Calf
1
1
8-12 reps
8-12 reps
+5 lbs
-
3
Hack Squat
1
3
6-8 reps
8-12 reps
+5 lbs
-
4
Leg Extension
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Lying Leg Curl
1
2
6-8 reps
8-12 reps
+5 lbs
-
6
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 8-9
-
7
Hip Abductor (Machine)
1
2
6-8 reps
8-12 reps
+10 lbs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
8-12 reps
+5 lbs
2
Front Calf
1
1
8-12 reps
8-12 reps
+5 lbs
-
3
Hack Squat
1
3
6-8 reps
8-12 reps
+5 lbs
-
4
Leg Extension
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Lying Leg Curl
1
2
6-8 reps
8-12 reps
+5 lbs
-
6
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 8-9
-
7
Hip Abductor (Machine)
1
2
6-8 reps
8-12 reps
+10 lbs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
2
Pec Fly (Dumbbell)
3
8-12 reps
+5 lbs
3
Dip (Weighted)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Behind-the-Neck Press (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Skull Crusher (Barbell)
4
12-15 reps
+5 lbs
6
Lateral Raise (Cable)
4
15-20 reps
+5 lbs
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
2
Pec Fly (Dumbbell)
3
8-12 reps
+5 lbs
3
Dip (Weighted)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Behind-the-Neck Press (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Skull Crusher (Barbell)
4
12-15 reps
+5 lbs
6
Lateral Raise (Cable)
4
15-20 reps
+5 lbs
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
2
Pec Fly (Dumbbell)
3
8-12 reps
+5 lbs
3
Dip (Weighted)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Behind-the-Neck Press (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Skull Crusher (Barbell)
4
12-15 reps
+5 lbs
6
Lateral Raise (Cable)
4
15-20 reps
+5 lbs
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
2
Pec Fly (Dumbbell)
3
8-12 reps
+5 lbs
3
Dip (Weighted)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Behind-the-Neck Press (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Skull Crusher (Barbell)
4
12-15 reps
+5 lbs
6
Lateral Raise (Cable)
4
15-20 reps
+5 lbs
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
2
Pec Fly (Dumbbell)
3
8-12 reps
+5 lbs
3
Dip (Weighted)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Behind-the-Neck Press (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Skull Crusher (Barbell)
4
12-15 reps
+5 lbs
6
Lateral Raise (Cable)
4
15-20 reps
+5 lbs
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
2
Pec Fly (Dumbbell)
3
8-12 reps
+5 lbs
3
Dip (Weighted)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Behind-the-Neck Press (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Skull Crusher (Barbell)
4
12-15 reps
+5 lbs
6
Lateral Raise (Cable)
4
15-20 reps
+5 lbs
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
+5 lbs
-
2
Bent Over Row (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Lat Pulldown (Neutral Grip)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Lat Pull To Abs
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Preacher Curl (EZ Bar)
4
15-20 reps
RPE 8-9
6
Wrist Curls
4
15-20 reps
RPE 9
7
Abs Crunch (Machine)
1
3
6-8 reps
8-12 reps
+5 lbs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
+5 lbs
-
2
Bent Over Row (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Lat Pulldown (Neutral Grip)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Lat Pull To Abs
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Preacher Curl (EZ Bar)
4
15-20 reps
RPE 8-9
6
Wrist Curls
4
15-20 reps
RPE 9
7
Abs Crunch (Machine)
1
3
6-8 reps
8-12 reps
+5 lbs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
+5 lbs
-
2
Bent Over Row (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Lat Pulldown (Neutral Grip)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Lat Pull To Abs
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Preacher Curl (EZ Bar)
4
15-20 reps
RPE 8-9
6
Wrist Curls
4
15-20 reps
RPE 9
7
Abs Crunch (Machine)
1
3
6-8 reps
8-12 reps
+5 lbs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
+5 lbs
-
2
Bent Over Row (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Lat Pulldown (Neutral Grip)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Lat Pull To Abs
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Preacher Curl (EZ Bar)
4
15-20 reps
RPE 8-9
6
Wrist Curls
4
15-20 reps
RPE 9
7
Abs Crunch (Machine)
1
3
6-8 reps
8-12 reps
+5 lbs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
+5 lbs
-
2
Bent Over Row (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Lat Pulldown (Neutral Grip)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Lat Pull To Abs
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Preacher Curl (EZ Bar)
4
15-20 reps
RPE 8-9
6
Wrist Curls
4
15-20 reps
RPE 9
7
Abs Crunch (Machine)
1
3
6-8 reps
8-12 reps
+5 lbs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
+5 lbs
-
2
Bent Over Row (Barbell)
1
2
6-8 reps
8-12 reps
+5 lbs
-
3
Lat Pulldown (Neutral Grip)
1
2
6-8 reps
8-12 reps
+5 lbs
-
4
Lat Pull To Abs
1
2
6-8 reps
8-12 reps
+5 lbs
-
5
Preacher Curl (EZ Bar)
4
15-20 reps
RPE 8-9
6
Wrist Curls
4
15-20 reps
RPE 9
7
Abs Crunch (Machine)
1
3
6-8 reps
8-12 reps
+5 lbs
-
Week 1
1 / 6 Weeks
Day 1
1
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
+5 lbs
2
Front Calf
1 Set
1 Set
8-12 Reps
8-12 Reps
+5 lbs
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
+10 lbs
-
-
4
Lying Leg Curl
1 Set
1 Set
6-8 Reps
8-12 Reps
+5 lbs
-
5
Single-Leg Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
6
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
7
Leg Extension
1 Set
1 Set
6-8 Reps
8-12 Reps
+5 lbs
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
3
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-12 Reps
+5 lbs
-
4
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
+5 lbs
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
6
Seated Dip (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
+5 lbs
-
7
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
@9
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
+5 lbs
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
4
Lat Pull To Abs
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8-9
@8-9
@8-9
@8-9
6
Wrist Curls
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
@9
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
-
Day 4
1
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
+5 lbs
2
Front Calf
1 Set
1 Set
8-12 Reps
8-12 Reps
+5 lbs
-
3
Hack Squat
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
5
Lying Leg Curl
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
-
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
+10 lbs
-
-
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
2
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
+5 lbs
3
Dip (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
4
Behind-the-Neck Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
7
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
@9
Day 6
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
+5 lbs
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
4
Lat Pull To Abs
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8-9
@8-9
@8-9
@8-9
6
Wrist Curls
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
@9
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
-
-
-