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Beast Mode

by Joe W.
21 athletes joined
5.0
(1 rating)

Program Description

This muscle building and fat loss program is designed to push you to your limits with outstanding results.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 10, 2024 07:47
  • Last Edited
    Jun 18, 2025 08:16

Summary

Unleash your inner strength with the Beast Mode program, a comprehensive 8-week training plan designed for serious lifters. Committed to four days a week, you'll tackle a variety of exercises that focus on building muscle and enhancing strength across all major muscle groups. Each session is carefully structured to progressively increase intensity, ensuring you push your limits and achieve impressive results. With a full gym setup, you'll have access to the equipment needed to maximize your gains and transform your physique. Get ready to elevate your training and embrace the beast within!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Wide Grip Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
9
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
10
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
11
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Wide Grip Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
9
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
10
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
11
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Wide Grip Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
9
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
10
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
11
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Wide Grip Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
9
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
10
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
11
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Wide Grip Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
9
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
10
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
11
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Wide Grip Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
9
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
10
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
11
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Wide Grip Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
9
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
10
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
11
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Wide Grip Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
9
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
10
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
11
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5 reps
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Bicep Curl (Dumbbell)
3
5 reps
-
4
Push Up
9
5 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
1
1
7 reps
7 reps
RPE 8
RPE 9
9
Overhead Tricep Extension (Cable)
1
1
7 reps
7 reps
RPE 8
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
11
Preacher Curl (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
12
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
13
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
14
Chin-Up (Bodyweight)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
15
Dip (Bodyweight)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5 reps
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Bicep Curl (Dumbbell)
3
5 reps
-
4
Push Up
9
5 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
1
1
7 reps
7 reps
RPE 8
RPE 9
9
Overhead Tricep Extension (Cable)
1
1
7 reps
7 reps
RPE 8
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
11
Preacher Curl (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
12
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
13
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
14
Chin-Up (Bodyweight)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
15
Dip (Bodyweight)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5 reps
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Bicep Curl (Dumbbell)
3
5 reps
-
4
Push Up
9
5 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
1
1
7 reps
7 reps
RPE 8
RPE 9
9
Overhead Tricep Extension (Cable)
1
1
7 reps
7 reps
RPE 8
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
11
Preacher Curl (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
12
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
13
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
14
Chin-Up (Bodyweight)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
15
Dip (Bodyweight)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5 reps
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Bicep Curl (Dumbbell)
3
5 reps
-
4
Push Up
9
5 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
1
1
7 reps
7 reps
RPE 8
RPE 9
9
Overhead Tricep Extension (Cable)
1
1
7 reps
7 reps
RPE 8
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
11
Preacher Curl (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
12
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
13
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
14
Chin-Up (Bodyweight)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
15
Dip (Bodyweight)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5 reps
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Bicep Curl (Dumbbell)
3
5 reps
-
4
Push Up
9
5 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
1
1
7 reps
7 reps
RPE 8
RPE 9
9
Overhead Tricep Extension (Cable)
1
1
7 reps
7 reps
RPE 8
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
11
Preacher Curl (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
12
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
13
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
14
Chin-Up (Bodyweight)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
15
Dip (Bodyweight)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5 reps
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Bicep Curl (Dumbbell)
3
5 reps
-
4
Push Up
9
5 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
1
1
7 reps
7 reps
RPE 8
RPE 9
9
Overhead Tricep Extension (Cable)
1
1
7 reps
7 reps
RPE 8
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
11
Preacher Curl (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
12
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
13
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
14
Chin-Up (Bodyweight)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
15
Dip (Bodyweight)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5 reps
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Bicep Curl (Dumbbell)
3
5 reps
-
4
Push Up
9
5 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
1
1
7 reps
7 reps
RPE 8
RPE 9
9
Overhead Tricep Extension (Cable)
1
1
7 reps
7 reps
RPE 8
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
11
Preacher Curl (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
12
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
13
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
14
Chin-Up (Bodyweight)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
15
Dip (Bodyweight)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Deficit Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Sumo Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Sumo Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
7
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
9
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
10
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
11
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Deficit Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Sumo Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Sumo Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
7
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
9
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
10
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
11
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Deficit Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Sumo Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Sumo Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
7
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
9
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
10
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
11
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Deficit Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Sumo Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Sumo Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
7
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
9
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
10
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
11
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Deficit Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Sumo Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Sumo Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
7
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
9
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
10
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
11
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Deficit Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Sumo Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Sumo Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
7
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
9
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
10
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
11
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Deficit Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Sumo Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Sumo Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
7
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
9
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
10
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
11
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Deficit Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Sumo Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Sumo Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
7
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
9
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
10
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
11
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5 reps
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Bicep Curl (Dumbbell)
3
5 reps
-
4
Push Up
9
5 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 9
6
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
1
1
7 reps
7 reps
RPE 8
RPE 9
9
Overhead Tricep Extension (Cable)
1
1
7 reps
7 reps
RPE 8
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
11
Preacher Curl (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
12
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
13
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
14
Chin-Up (Bodyweight)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
15
Dip (Bodyweight)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
9
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
11
Dip (Bodyweight)
3 Sets
10 Reps
-
Day 3
1
Hammer Curl
3 Sets
5 Reps
-
2
Alternating Dumbbell Curl
3 Sets
5 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
5 Reps
-
4
Push Up
9 Sets
5 Reps
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@8
@9
6
Front Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
8
Bicep Curl (EZ Bar)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
10
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
11
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
12
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
13
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
14
Chin-Up (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
15
Dip (Bodyweight)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
5
Sumo Squat
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
6
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
9
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
10
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
11
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9