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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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
9.9%
Triceps
8.9%
Upper Back
8.8%
Chest
8.5%
Hamstrings
8.5%
Front Delts
8.4%
Biceps
8.4%
Lats
6.4%
Calves
6%
Middle Delts
5.8%
Glutes
4.9%
Abs
4.9%
Adductors
3%
Forearms
3%
Lower Back
2.5%
Rear Delts
1.6%
Abductors
0.4%
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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