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Catastrophic Failure (In a Good Way)

by James H.
4 athletes joined

Program Description

Lock in and brick up. Time to fail over and over. Almost every exercise should be taken to failure. No excuses. Natties get no excuses.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 29, 2024 07:23
  • Last Edited
    Jun 18, 2025 11:12

Summary

Unleash your inner beast with "Catastrophic Failure (In a Good Way)," a 12-week program designed to push your limits and redefine your strength. Committing to five days a week, you'll experience a meticulously crafted blend of quad-dominant leg days, chest and shoulder workouts, and more, ensuring every muscle group gets the attention it deserves. Each session incorporates a mix of machines and bodyweight exercises, focusing on progressive overload to maximize gains. Get ready to embrace the burn and transform your physique—this is your journey to greatness!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Lats
9.6%
Triceps
8.8%
Chest
7.6%
Abs
7.1%
Biceps
7.1%
Forearms
6.9%
Hamstrings
6.9%
Front Delts
6.7%
Glutes
6.4%
Middle Delts
6%
Quadriceps
5.7%
Rear Delts
4.2%
Lower Back
3.5%
Calves
1.8%
Adductors
0.7%
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
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Back Extension
1 Set
20-30 Reps
@6
2
Leg Press (45 Degrees)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Walking Lunge
2 Sets
20-30 Reps
@10
5
Seated Calf Raise
2 Sets
6-10 Reps
@10
7A
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@10
7B
Decline Crunch
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@9.5
2
Overhead Press (Barbell)
2 Sets
6-8 Reps
@9.5
3
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
12-15 Reps
@10
5
Chest Press (Machine)
2 Sets
8-12 Reps
@10
6A
Lu Lateral Raises
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
8-15 Reps
@6.5
2
T-Bar Row
2 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
4
Single Arm Iso Row
2 Sets
10-15 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
@10
6
Standing Pullover (Cable)
1 Set
20-30 Reps
@10
Day 4
1
Back Extension
1 Set
15-30 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
3
Hip Thrust (Barbell)
2 Sets
12-20 Reps
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5A
Decline Crunch (Weighted)
1 Set
12-20 Reps
@10
5B
Decline Crunch
1 Set
AMRAP
@10
Day 5
1
Bench Press (Close Grip)
2 Sets
4-6 Reps
@10
2
Chin-Up (Weighted)
2 Sets
4-6 Reps
@10
3A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7A
Wrist Curls
2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
1 Set
15-20 Reps
@10