logo
BoostcampPNG

Cam’s Bodybuilding Program 2026

by Cameron H.

Program Description

To get gainz and fast

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 07, 2026 06:42
  • Last Edited
    Jan 08, 2026 09:59
Muscle Engagement
Front
Back
MuscleSet
Chest
10.5%
Triceps
10.5%
Biceps
9.7%
Hamstrings
8.9%
Front Delts
8.5%
Lats
8.1%
Upper Back
7.7%
Quadriceps
7.3%
Middle Delts
6.1%
Glutes
4.9%
Calves
4.9%
Forearms
3.2%
Rear Delts
2.4%
Lower Back
2%
Abs
2%
Adductors
1.6%
Abductors
1.6%
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
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
Incline Bench Press (Smith Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8
RPE 9
2
Pec Deck (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
4
JM Press
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8
RPE 9
5
Tricep Extension (Cable)
1
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8
RPE 9
2
Pec Deck (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
4
JM Press
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8
RPE 9
5
Tricep Extension (Cable)
1
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8
RPE 9
2
Pec Deck (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
4
JM Press
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8
RPE 9
5
Tricep Extension (Cable)
1
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8
RPE 9
2
Pec Deck (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
4
JM Press
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8
RPE 9
5
Tricep Extension (Cable)
1
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8
RPE 9
2
Pec Deck (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
4
JM Press
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8
RPE 9
5
Tricep Extension (Cable)
1
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8
RPE 9
2
Pec Deck (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
4
JM Press
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8
RPE 9
5
Tricep Extension (Cable)
1
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8
RPE 9
2
Pec Deck (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
4
JM Press
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8
RPE 9
5
Tricep Extension (Cable)
1
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8
RPE 9
2
Pec Deck (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
4
JM Press
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8
RPE 9
5
Tricep Extension (Cable)
1
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
High to Low Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
High to Low Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
High to Low Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
High to Low Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
High to Low Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
High to Low Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
High to Low Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
High to Low Row
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Hack Squat
3
5-8 reps
RPE 8
3
Leg Extension
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
5
Standing Calf Raise
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Hack Squat
3
5-8 reps
RPE 8
3
Leg Extension
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
5
Standing Calf Raise
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Hack Squat
3
5-8 reps
RPE 8
3
Leg Extension
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
5
Standing Calf Raise
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Hack Squat
3
5-8 reps
RPE 8
3
Leg Extension
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
5
Standing Calf Raise
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Hack Squat
3
5-8 reps
RPE 8
3
Leg Extension
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
5
Standing Calf Raise
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Hack Squat
3
5-8 reps
RPE 8
3
Leg Extension
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
5
Standing Calf Raise
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Hack Squat
3
5-8 reps
RPE 8
3
Leg Extension
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
5
Standing Calf Raise
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Hack Squat
3
5-8 reps
RPE 8
3
Leg Extension
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
5
Standing Calf Raise
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8
5
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
6
Preacher Curl (Barbell)
3
5-8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8
5
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
6
Preacher Curl (Barbell)
3
5-8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8
5
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
6
Preacher Curl (Barbell)
3
5-8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8
5
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
6
Preacher Curl (Barbell)
3
5-8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8
5
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
6
Preacher Curl (Barbell)
3
5-8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8
5
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
6
Preacher Curl (Barbell)
3
5-8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8
5
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
6
Preacher Curl (Barbell)
3
5-8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8
5
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
6
Preacher Curl (Barbell)
3
5-8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
5-10 reps
RPE 8
2
Stiff Leg Deadlift
1
1
5-8 reps
5-8 reps
RPE 7
RPE 7.5
3
Leg Extension
3
6-12 reps
RPE 8
4
Hip Abductor (Machine)
2
6-10 reps
RPE 8
5
Standing Calf Raise
3
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
5-10 reps
RPE 8
2
Stiff Leg Deadlift
1
1
5-8 reps
5-8 reps
RPE 7
RPE 7.5
3
Leg Extension
3
6-12 reps
RPE 8
4
Hip Abductor (Machine)
2
6-10 reps
RPE 8
5
Standing Calf Raise
3
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
5-10 reps
RPE 8
2
Stiff Leg Deadlift
1
1
5-8 reps
5-8 reps
RPE 7
RPE 7.5
3
Leg Extension
3
6-12 reps
RPE 8
4
Hip Abductor (Machine)
2
6-10 reps
RPE 8
5
Standing Calf Raise
3
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
5-10 reps
RPE 8
2
Stiff Leg Deadlift
1
1
5-8 reps
5-8 reps
RPE 7
RPE 7.5
3
Leg Extension
3
6-12 reps
RPE 8
4
Hip Abductor (Machine)
2
6-10 reps
RPE 8
5
Standing Calf Raise
3
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
5-10 reps
RPE 8
2
Stiff Leg Deadlift
1
1
5-8 reps
5-8 reps
RPE 7
RPE 7.5
3
Leg Extension
3
6-12 reps
RPE 8
4
Hip Abductor (Machine)
2
6-10 reps
RPE 8
5
Standing Calf Raise
3
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
5-10 reps
RPE 8
2
Stiff Leg Deadlift
1
1
5-8 reps
5-8 reps
RPE 7
RPE 7.5
3
Leg Extension
3
6-12 reps
RPE 8
4
Hip Abductor (Machine)
2
6-10 reps
RPE 8
5
Standing Calf Raise
3
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
5-10 reps
RPE 8
2
Stiff Leg Deadlift
1
1
5-8 reps
5-8 reps
RPE 7
RPE 7.5
3
Leg Extension
3
6-12 reps
RPE 8
4
Hip Abductor (Machine)
2
6-10 reps
RPE 8
5
Standing Calf Raise
3
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
5-10 reps
RPE 8
2
Stiff Leg Deadlift
1
1
5-8 reps
5-8 reps
RPE 7
RPE 7.5
3
Leg Extension
3
6-12 reps
RPE 8
4
Hip Abductor (Machine)
2
6-10 reps
RPE 8
5
Standing Calf Raise
3
5-10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7.5
@8
@9
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9.5
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9.5
4
JM Press
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7.5
@8
@9
5
Tricep Extension (Cable)
1 Set
1 Set
5-10 Reps
5-10 Reps
@9.5
@10
Day 2
1
T-Bar Row
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
2
Pull-Up (Weighted)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
3
High to Low Row
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
4
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
5
Seated Dumbbell Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
Day 3
1
Hip Adductor (Machine)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
2
Hack Squat
3 Sets
5-8 Reps
@8
3
Leg Extension
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
4
Leg Curl
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@9.5
5
Standing Calf Raise
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7
@8
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
@8
3
Pec Deck (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@8
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@9.5
6
Preacher Curl (Barbell)
3 Sets
5-8 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
5-8 Reps
@8
Day 5
1
Leg Curl
3 Sets
5-10 Reps
@8
2
Stiff Leg Deadlift
1 Set
1 Set
5-8 Reps
5-8 Reps
@7
@7.5
3
Leg Extension
3 Sets
6-12 Reps
@8
4
Hip Abductor (Machine)
2 Sets
6-10 Reps
@8
5
Standing Calf Raise
3 Sets
5-10 Reps
@8