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Big and Strong Muscle Man

by coal
2 athletes joined

Program Description

To not only get jacked and stacked and striated and bulbous but also to build a nice foundation of strength in the core compound lifts.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 03, 2024 06:00
  • Last Edited
    Jun 18, 2025 11:20

Summary

Unleash your inner powerhouse with the **Big and Strong Muscle Man** program! Over 12 weeks, you'll engage in a rigorous 5-day-a-week training regimen designed to build muscle and strength across all major muscle groups. Each workout incorporates a mix of compound and isolation exercises, ensuring a balanced approach to hypertrophy. With a focus on progressive overload and varied intensity, you'll push your limits and see tangible results. Get ready to transform your physique and elevate your lifting game!
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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
Calf Raise (Leg Press)
2
20 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
20 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
20 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
20 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
20 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
20 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
20 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
20 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-20 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
10-12 reps
RPE 9
5
Good Morning
2
10 reps
RPE 9
6A
Decline Crunch
3
10-15 reps
RPE 9
6B
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
AMRAP
-
2
Squat (Barbell)
3
5-8 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9.5
4
Seated Hamstring Curl
2
15 reps
RPE 9.5
5
Good Morning
2
15 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
AMRAP
-
2
Squat (Barbell)
3
5-8 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9.5
4
Seated Hamstring Curl
2
15 reps
RPE 9.5
5
Good Morning
2
15 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
AMRAP
-
2
Squat (Barbell)
3
5-8 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9.5
4
Seated Hamstring Curl
2
15 reps
RPE 9.5
5
Good Morning
2
15 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
AMRAP
-
2
Squat (Barbell)
3
5-8 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9.5
4
Seated Hamstring Curl
2
15 reps
RPE 9.5
5
Good Morning
2
15 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-20 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
10-12 reps
RPE 9
5
Good Morning
2
10 reps
RPE 9
6A
Decline Crunch
3
10-15 reps
RPE 9
6B
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-20 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
10-12 reps
RPE 9
5
Good Morning
2
10 reps
RPE 9
6A
Decline Crunch
3
10-15 reps
RPE 9
6B
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-20 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
10-12 reps
RPE 9
5
Good Morning
2
10 reps
RPE 9
6A
Decline Crunch
3
10-15 reps
RPE 9
6B
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-20 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
10-12 reps
RPE 9
5
Good Morning
2
10 reps
RPE 9
6A
Decline Crunch
3
10-15 reps
RPE 9
6B
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-20 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
10-12 reps
RPE 9
5
Good Morning
2
10 reps
RPE 9
6A
Decline Crunch
3
10-15 reps
RPE 9
6B
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-20 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
10-12 reps
RPE 9
5
Good Morning
2
10 reps
RPE 9
6A
Decline Crunch
3
10-15 reps
RPE 9
6B
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-20 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Seated Hamstring Curl
2
10-12 reps
RPE 9
5
Good Morning
2
10 reps
RPE 9
6A
Decline Crunch
3
10-15 reps
RPE 9
6B
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
15 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Wrist Curls
3
15-20 reps
RPE 9
4
Bench Press (Paused)
3
10-12 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-15 reps
RPE 9
7
Lu Raise
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Wrist Curls
3
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
4
Pec Deck (Machine)
3
10-15 reps
RPE 9
5
JM Press
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
6
Lu Raise
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Wrist Curls
3
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
4
Pec Deck (Machine)
3
10-15 reps
RPE 9
5
JM Press
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
6
Lu Raise
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Wrist Curls
3
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
4
Pec Deck (Machine)
3
10-15 reps
RPE 9
5
JM Press
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
6
Lu Raise
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Wrist Curls
3
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
4
Pec Deck (Machine)
3
10-15 reps
RPE 9
5
JM Press
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
6
Lu Raise
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
15 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Wrist Curls
3
15-20 reps
RPE 9
4
Bench Press (Paused)
3
10-12 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-15 reps
RPE 9
7
Lu Raise
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
15 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Wrist Curls
3
15-20 reps
RPE 9
4
Bench Press (Paused)
3
10-12 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-15 reps
RPE 9
7
Lu Raise
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
15 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Wrist Curls
3
15-20 reps
RPE 9
4
Bench Press (Paused)
3
10-12 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-15 reps
RPE 9
7
Lu Raise
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
15 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Wrist Curls
3
15-20 reps
RPE 9
4
Bench Press (Paused)
3
10-12 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-15 reps
RPE 9
7
Lu Raise
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
15 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Wrist Curls
3
15-20 reps
RPE 9
4
Bench Press (Paused)
3
10-12 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-15 reps
RPE 9
7
Lu Raise
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
15 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Wrist Curls
3
15-20 reps
RPE 9
4
Bench Press (Paused)
3
10-12 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-15 reps
RPE 9
7
Lu Raise
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
15 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Wrist Curls
3
15-20 reps
RPE 9
4
Bench Press (Paused)
3
10-12 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Single Arm Pushdown
3
10-15 reps
RPE 9
7
Lu Raise
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 9.5
2
Decline Crunch
2
10-15 reps
RPE 9
3
Underhand Lat Pulldown
3
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6
Shrug (Dumbbell)
3
8-12 reps
RPE 9
7
Bayesian Curl
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 9
2
Decline Crunch
2
10-15 reps
RPE 9
3
Preacher Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Seated Row (Cable)
2
12 reps
RPE 9
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 9
2
Decline Crunch
2
10-15 reps
RPE 9
3
Preacher Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Seated Row (Cable)
2
12 reps
RPE 9
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 9
2
Decline Crunch
2
10-15 reps
RPE 9
3
Preacher Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Seated Row (Cable)
2
12 reps
RPE 9
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 9
2
Decline Crunch
2
10-15 reps
RPE 9
3
Preacher Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Seated Row (Cable)
2
12 reps
RPE 9
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 9.5
2
Decline Crunch
2
10-15 reps
RPE 9
3
Underhand Lat Pulldown
3
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6
Shrug (Dumbbell)
3
8-12 reps
RPE 9
7
Bayesian Curl
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 9.5
2
Decline Crunch
2
10-15 reps
RPE 9
3
Underhand Lat Pulldown
3
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6
Shrug (Dumbbell)
3
8-12 reps
RPE 9
7
Bayesian Curl
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 9.5
2
Decline Crunch
2
10-15 reps
RPE 9
3
Underhand Lat Pulldown
3
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6
Shrug (Dumbbell)
3
8-12 reps
RPE 9
7
Bayesian Curl
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 9.5
2
Decline Crunch
2
10-15 reps
RPE 9
3
Underhand Lat Pulldown
3
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6
Shrug (Dumbbell)
3
8-12 reps
RPE 9
7
Bayesian Curl
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 9.5
2
Decline Crunch
2
10-15 reps
RPE 9
3
Underhand Lat Pulldown
3
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6
Shrug (Dumbbell)
3
8-12 reps
RPE 9
7
Bayesian Curl
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 9.5
2
Decline Crunch
2
10-15 reps
RPE 9
3
Underhand Lat Pulldown
3
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6
Shrug (Dumbbell)
3
8-12 reps
RPE 9
7
Bayesian Curl
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 9.5
2
Decline Crunch
2
10-15 reps
RPE 9
3
Underhand Lat Pulldown
3
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6
Shrug (Dumbbell)
3
8-12 reps
RPE 9
7
Bayesian Curl
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
15 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
3
10-20 reps
RPE 9
3
Leg Extension
1
2
20 reps
20 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
2
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
3
10-20 reps
RPE 9
3
Leg Extension
1
2
20 reps
20 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
2
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
3
10-20 reps
RPE 9
3
Leg Extension
1
2
20 reps
20 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
2
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
3
10-20 reps
RPE 9
3
Leg Extension
1
2
20 reps
20 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
2
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
15 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
15 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
15 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
15 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
15 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
15 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
15 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
4
Leg Extension
3
15-20 reps
RPE 9
5
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Calf Raise (Leg Press)
2 Sets
20 Reps
@9
2
Bench Press (Barbell)
3 Sets
5 Reps
@9
3
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Bicep Curl (Barbell)
2 Sets
8 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
8
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
Day 2
1
Calf Raise (Leg Press)
2 Sets
12-20 Reps
@9
2
Squat (Barbell)
3 Sets
5 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Seated Hamstring Curl
2 Sets
10-12 Reps
@9
5
Good Morning
2 Sets
10 Reps
@9
6A
Decline Crunch
3 Sets
10-15 Reps
@9
6B
Shrug (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Calf Raise (Leg Press)
2 Sets
15 Reps
@9
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
3
Wrist Curls
3 Sets
15-20 Reps
@9
4
Bench Press (Paused)
3 Sets
10-12 Reps
@9
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
6
Single Arm Pushdown
3 Sets
10-15 Reps
@9
7
Lu Raise
2 Sets
1 Set
12-20 Reps
12-20 Reps
@8
@9
Day 5
1
Seated Calf Raise
2 Sets
15 Reps
@9
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@9
4
Leg Extension
3 Sets
15-20 Reps
@9
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@9
Day 4
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@9.5
2
Decline Crunch
2 Sets
10-15 Reps
@9
3
Underhand Lat Pulldown
3 Sets
8-12 Reps
@9
4
Lat Prayer
3 Sets
10-15 Reps
@9
5
Seated Row (Cable)
2 Sets
8-10 Reps
@9
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@9
7
Bayesian Curl
3 Sets
10-20 Reps
@9