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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Hamstrings
11.2%
Front Delts
10.8%
Quadriceps
10.5%
Chest
9.4%
Upper Back
7.6%
Glutes
7.5%
Biceps
6.5%
Lats
6.1%
Middle Delts
5.5%
Calves
4.8%
Lower Back
3.1%
Abs
2.5%
Adductors
1.4%
Forearms
1%
Abductors
0.2%
Rear Delts
0.2%
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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
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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