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BoostcampPNG

Beast

by Rhyce W.
1 athletes joined

Program Description

Big legs Big arms Big shoulders Big bobalons

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 15, 2024 03:46
  • Last Edited
    Feb 09, 2025 04:17

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
Quadriceps
12.3%
Hamstrings
11.9%
Chest
9.9%
Triceps
9.9%
Lats
9%
Front Delts
8.7%
Biceps
8.6%
Upper Back
7.7%
Glutes
5.9%
Calves
4.9%
Middle Delts
4.5%
Adductors
2%
Abs
1.7%
Lower Back
1%
Forearms
0.7%
Other
0.6%
Rear Delts
0.5%
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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
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
2
20 reps
15 reps
10 reps
-
-
-
4
Leg Curl
1
1
2
20 reps
15 reps
10 reps
-
-
-
5
Lying Leg Curl
3
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Incline Chest Fly (Dumbbell)
3
10 reps
-
6
Bench Press (Paused)
4
5 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Single Arm Pushdown
4
20 reps
-
9
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
2
20 reps
15 reps
10 reps
-
-
-
4
Leg Curl
1
1
2
20 reps
15 reps
10 reps
-
-
-
5
Lying Leg Curl
3
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5
Lateral Raise (Machine)
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
-
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
-
-
-
5
Lying Leg Curl
2 Sets
15 Reps
-
6
Seated Calf Raise
2 Sets
10 Reps
-
7
Standing Calf Raise
2 Sets
15 Reps
-
Day 2
1
Incline Chest Press (Machine)
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
12 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Chest Fly (Machine)
3 Sets
15 Reps
-
5
Bench Press (Paused)
4 Sets
5 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
7
Single Arm Pushdown
4 Sets
20 Reps
-
8
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
-
Day 3
1
Lat Pulldown
2 Sets
2 Sets
20 Reps
12 Reps
-
-
2
Lat Pulldown (Close Grip)
3 Sets
20 Reps
-
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
6
2km Row
1 Set
20 mins
-
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
-
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
-
-
-
5
Lying Leg Curl
2 Sets
10 Reps
-
6
Seated Calf Raise
2 Sets
10 Reps
-
7
Standing Calf Raise
2 Sets
15 Reps
-
Day 5
1
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
-
3
Front Raise
2 Sets
20 Reps
-
4
Lateral Raise (Machine)
2 Sets
25 Reps
-
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
6
Bicep Curl (EZ Bar)
2 Sets
15 Reps
-
7
Bicep Curl (Machine)
4 Sets
20 Reps
-