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Meat Hammers

by Carter C.
7 athletes joined

Program Description

Get absolutely yoked!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2024 10:21
  • Last Edited
    Jun 18, 2025 09:05

Summary

Unleash your inner strength with the Meat Hammers program, a 12-week journey designed for serious lifters ready to pack on muscle and build functional power. Committed to 5 days a week, this program focuses on compound movements and targeted isolation exercises, ensuring you hit every major muscle group effectively. With a blend of barbell, dumbbell, and machine workouts, you’ll develop explosive strength while refining your physique. Get ready to hammer out your goals and transform your training!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
3
Military Press (Barbell)
2 Sets
8 Reps
@10
4
Upright Row (Barbell)
2 Sets
12 Reps
@10
5
Single Arm Row (Cable)
2 Sets
8 Reps
@10
6
Wide Grip Lat Pulldown
3 Sets
12 Reps
@10
7
Hammer Curl
3 Sets
10 Reps
@10
8
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@10
Day 2
1
Squat (Barbell)
6 Sets
3 Reps
@10
2
Hack Squat
3 Sets
8 Reps
@10
3
Leg Press
2 Sets
8 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@10
5
Good Morning
3 Sets
8 Reps
@10
6
Lying Leg Curl
3 Sets
8 Reps
@10
7
Standing Calf Raise
3 Sets
12 Reps
@10
8
Seated Calf Raise
3 Sets
12 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
2
Upright Row (Barbell)
3 Sets
12 Reps
@10
3
Front Raise
2 Sets
15 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
5
Seated Row (Cable)
3 Sets
10 Reps
@10
6
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@10
7
Lat Pulldown (Single Arm)
3 Sets
15 Reps
@10
Day 4
1
Goblet Squat
3 Sets
12 Reps
@10
2
Split Squat (Barbell)
3 Sets
12 Reps
@10
3
Leg Extension
2 Sets
20 Reps
@10
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@10
5
Lying Leg Curl
3 Sets
12 Reps
@10
6
Leg Curl
2 Sets
15 Reps
@10
7
Standing Calf Raise
4 Sets
12 Reps
@10
Day 5
1
Bench Press (Dumbbell)
4 Sets
8 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Pec Deck (Machine)
3 Sets
15 Reps
@10
4
Push Up
2 Sets
@10
5
Seated Dip (Machine)
3 Sets
12 Reps
@10
6
Tricep Extension (Barbell)
3 Sets
8 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
8
Preacher Curl (Barbell)
3 Sets
8 Reps
@10
9
Bicep Curl (Cable)
3 Sets
12 Reps
@10
10
Bicep Curl (Machine)
1 Set
@10