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BoostcampPNG

5-Day Split

by Tim T.

Program Description

Designed for maximum muscle hypertrophy through high volume and intensity.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 26, 2025 08:46
  • Last Edited
    Sep 26, 2025 10:04
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.4%
Quadriceps
10.4%
Triceps
9.1%
Glutes
8.9%
Lats
7.9%
Upper Back
7.9%
Front Delts
7.5%
Chest
7.5%
Biceps
7.3%
Middle Delts
6.6%
Calves
4%
Lower Back
3.7%
Abs
2.9%
Rear Delts
2.1%
Adductors
1.4%
Forearms
1.2%
Abductors
0.3%
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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
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Cable Crossover
3
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pendlay Row
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Chest Supported Rear Delt Fly
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
3
Hack Squat
2
1
12 reps
20 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
2
15 reps
15 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
10 reps
10 reps
RPE 9
RPE 10
5A
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5B
Skull Crusher (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Walking Lunge
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Pendlay Row
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Chest Supported Rear Delt Fly
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
5
Bicep Curl (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Incline Curl (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 3
1
Squat (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9
3
Hack Squat
2 Sets
1 Set
12 Reps
20 Reps
@8
@10
4
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Lying Leg Curl
3 Sets
2 Sets
15 Reps
15 Reps
@9
@10
6
Standing Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Pull-Up (Weighted)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
T-Bar Row
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
5A
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5B
Skull Crusher (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 5
1
Front Squat (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@8
@9
2
Leg Press
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
3
Walking Lunge
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Seated Hamstring Curl
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
5
Hip Thrust (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Seated Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@9
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Cable Crossover
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@10