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BoostcampPNG

Dark Tetrad Super Saiyan Giga Mogger

by Hrishant A.
1 athletes joined

Program Description

sax

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 16, 2024 11:04
  • Last Edited
    Dec 19, 2024 06:42

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Abs
11.2%
Biceps
10.8%
Quadriceps
10.3%
Hamstrings
8.8%
Chest
7.9%
Front Delts
7.6%
Calves
6.3%
Glutes
6.1%
Middle Delts
3.6%
Upper Back
3.3%
Lats
2.9%
Lower Back
2.2%
Rear Delts
2.2%
Forearms
1.6%
Adductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
6
Pullover (Dumbbell)
3
8-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
2
Standing Calf Raise
4 Sets
15 Reps
@10
3
Hack Squat
2 Sets
5-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Seated Dumbbell Curl
2 Sets
6-15 Reps
@10
3
French Press
2 Sets
10-20 Reps
@9
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Weighted ring push ups
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@8
3A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
@10
4
Hammer Curl
3 Sets
5-10 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6A
Cable Crunch
2 Sets
8-15 Reps
@10
6B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
-
3
Dip (Bodyweight)
1 Set
50-100 Reps
-
4
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
Bayesian Curl
2 Sets
8-12 Reps
@10
6
Pullover (Dumbbell)
3 Sets
8-20 Reps
@8
Day 4
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Seated Row (Cable)
2 Sets
8-12 Reps
@9
3
Seated Hamstring Curl
2 Sets
6-20 Reps
@10
4
Standing Calf Raise
3 Sets
6-12 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10