Program Description
Complete hypertrophy program to get thick, bulbous and rotund. Training most sets to failure. Programmed with a focus on chest, delts, and triceps. Train hard. Progressively overload. Eat in a surplus.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 25, 2024 01:46
- Last EditedOct 31, 2024 12:26
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
Biceps
10%
Triceps
9.6%
Upper Back
8.9%
Hamstrings
8.9%
Quadriceps
8.6%
Chest
7.3%
Glutes
7.1%
Abs
7.1%
Lats
6.9%
Calves
6.2%
Front Delts
6%
Middle Delts
5.2%
Rear Delts
3.1%
Lower Back
2.1%
Forearms
1.7%
Adductors
1.2%
Abductors
0.2%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Chest Press (Machine)
1
6-8 reps
-
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 10
3
Lateral Raise (Machine)
1
8-10 reps
-
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-8 reps
-
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 10
3
Lateral Raise (Machine)
1
8-10 reps
-
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-8 reps
-
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 10
3
Lateral Raise (Machine)
1
8-10 reps
-
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-8 reps
-
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 10
3
Lateral Raise (Machine)
1
8-10 reps
-
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-8 reps
-
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 10
3
Lateral Raise (Machine)
1
8-10 reps
-
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-8 reps
-
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 10
3
Lateral Raise (Machine)
1
8-10 reps
-
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-8 reps
-
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 10
3
Lateral Raise (Machine)
1
8-10 reps
-
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-8 reps
-
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 10
3
Lateral Raise (Machine)
1
8-10 reps
-
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-8 reps
-
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 10
3
Lateral Raise (Machine)
1
8-10 reps
-
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-8 reps
-
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 10
3
Lateral Raise (Machine)
1
8-10 reps
-
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-8 reps
-
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 10
3
Lateral Raise (Machine)
1
8-10 reps
-
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-8 reps
-
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 10
3
Lateral Raise (Machine)
1
8-10 reps
-
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
-
-
3
Shrug (Barbell)
1
6-8 reps
-
4
Wide Grip Lat Pulldown
1
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Cable Crunch
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
-
-
3
Shrug (Barbell)
1
6 reps
-
4
Wide Grip Lat Pulldown
1
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Cable Crunch
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
-
-
3
Shrug (Barbell)
1
6 reps
-
4
Wide Grip Lat Pulldown
1
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Cable Crunch
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
-
-
3
Shrug (Barbell)
1
6 reps
-
4
Wide Grip Lat Pulldown
1
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Cable Crunch
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
-
-
3
Shrug (Barbell)
1
6 reps
-
4
Wide Grip Lat Pulldown
1
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Cable Crunch
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
-
-
3
Shrug (Barbell)
1
6 reps
-
4
Wide Grip Lat Pulldown
1
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Cable Crunch
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
-
-
3
Shrug (Barbell)
1
6 reps
-
4
Wide Grip Lat Pulldown
1
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Cable Crunch
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
-
-
3
Shrug (Barbell)
1
6 reps
-
4
Wide Grip Lat Pulldown
1
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Cable Crunch
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
-
-
3
Shrug (Barbell)
1
6 reps
-
4
Wide Grip Lat Pulldown
1
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Cable Crunch
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
-
-
3
Shrug (Barbell)
1
6 reps
-
4
Wide Grip Lat Pulldown
1
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Cable Crunch
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
-
-
3
Shrug (Barbell)
1
6 reps
-
4
Wide Grip Lat Pulldown
1
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Cable Crunch
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
-
-
3
Shrug (Barbell)
1
6 reps
-
4
Wide Grip Lat Pulldown
1
8-10 reps
RPE 10
5
Bicep Curl (Cable)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Cable Crunch
1
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
1
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Hammer Curl
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Bicep Curl (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
1
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Hammer Curl
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Bicep Curl (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
1
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Hammer Curl
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Bicep Curl (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
1
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Hammer Curl
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Bicep Curl (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
1
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Hammer Curl
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Bicep Curl (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
1
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Hammer Curl
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Bicep Curl (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
1
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Hammer Curl
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Bicep Curl (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
1
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Hammer Curl
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Bicep Curl (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
1
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Hammer Curl
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Bicep Curl (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
1
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Hammer Curl
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Bicep Curl (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
1
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Hammer Curl
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Bicep Curl (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
1
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Hammer Curl
1
8-10 reps
RPE 10
5
Lateral Raise (Cable)
1
8-10 reps
-
6
Bicep Curl (Machine)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
-
-
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
-
-
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
-
-
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
-
-
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
-
-
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
-
-
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
-
-
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
-
-
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
-
-
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
-
-
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
-
-
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
-
-
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)2 Sets
6-8 Reps
-
2
Incline Bench Press (Smith Machine)2 Sets
6 Reps
@10
3
Lateral Raise (Machine)2 Sets
8-10 Reps
-
4
Lateral Raise (Cable)1 Set
8-10 Reps
@10
5
Tricep Pushdown (Cable)2 Sets
6-8 Reps
@10
Day 3
1
Standing Calf Raise3 Sets
6-8 Reps
@10
2
Squat (Smith Machine)1 Set
2 Sets
4-6 Reps
4-6 Reps
@9
@9
3
Leg Extension1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)1 Set
10-12 Reps
@10
5
Hanging Leg Raise2 Sets
AMRAP
@10
Day 5
1
Seated Calf Raise1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Barbell)2 Sets
6-8 Reps
@9
3
Hip Thrust (Barbell)1 Set
1 Set
4-6 Reps
4-
-
-
4
Seated Hamstring Curl3 Sets
6-8 Reps
@10
5
Leg Press (45 Degrees)1 Set
6-8 Reps
@10
Day 2
1
Chest Supported Row (Machine)1 Set
1 Set
4-6 Reps
4-6 Reps
@10
@10
2
Single Arm Lat Cable Row1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Shrug (Barbell)3 Sets
6-8 Reps
-
4
Wide Grip Lat Pulldown3 Sets
8-10 Reps
@10
5
Bicep Curl (Cable)2 Sets
6-8 Reps
@10
6
Reverse Pec Deck2 Sets
6-8 Reps
@10
7
Cable Crunch3 Sets
8-10 Reps
@10
Day 4
1
Close Grip Bench Press (Smith Machine)3 Sets
4-6 Reps
@10
2
Chest Supported Lateral Raise3 Sets
8-10 Reps
@10
3
Single Arm Tricep Extension (Cable)3 Sets
6-8 Reps
@10
4
Hammer Curl3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)2 Sets
8-10 Reps
-
6
Bicep Curl (Machine)1 Set
2 Sets
4-6 Reps
8-10 Reps
@10
@10