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Adonis🦾

by Obie Ganteng

Program Description

For hypertrophy im volume guy

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2025 11:04
  • Last Edited
    Jun 18, 2025 12:18

Summary

Unleash your potential with the Adonis program, a comprehensive 10-week training plan designed to sculpt your physique and enhance strength. Comprising four sessions per week, this program focuses on both upper and lower body workouts, incorporating a mix of barbell, dumbbell, and machine exercises. Each week is strategically structured to optimize recovery and performance, featuring deload weeks to ensure you stay strong and injury-free. Get ready to transform your body and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
1B
Underhand Lat Pulldown
2
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2B
Yates Rows
2
10-20 reps
RPE 10
3A
shoulder press (barbell)
3
6-10 reps
RPE 8-9
3B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
1B
Underhand Lat Pulldown
2
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2B
Yates Rows
2
10-20 reps
RPE 10
3A
shoulder press (barbell)
3
6-10 reps
RPE 8-9
3B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
1B
Underhand Lat Pulldown
2
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2B
Yates Rows
2
10-20 reps
RPE 10
3A
shoulder press (barbell)
3
6-10 reps
RPE 8-9
3B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
1B
Underhand Lat Pulldown
2
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2B
Yates Rows
2
10-20 reps
RPE 10
3A
shoulder press (barbell)
3
6-10 reps
RPE 8-9
3B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
8-12 reps
RPE 8-9
1B
Underhand Lat Pulldown
1
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
1
8-12 reps
RPE 8-9
2B
Yates Rows
1
10-20 reps
RPE 10
3A
shoulder press (barbell)
1
6-10 reps
RPE 8-9
3B
Chest Supported Row (Dumbbell)
1
8-15 reps
RPE 10
4
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
5B
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
4
Helms Rows
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
6
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
7A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
4
Helms Rows
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
6
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
7A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
4
Helms Rows
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
6
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
7A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
4
Helms Rows
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
6
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
7A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 8-9
4
Helms Rows
1
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 8-9
6
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
7A
Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
7C
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Leg Press
2
10-12 reps
RPE 8
4A
Seated Hamstring Curl
2
8-15 reps
RPE 8
4B
Leg Extension
2
15-20 reps
RPE 8
4C
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Leg Press
2
10-12 reps
RPE 8
4A
Seated Hamstring Curl
2
8-15 reps
RPE 8
4B
Leg Extension
2
15-20 reps
RPE 8
4C
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Leg Press
2
10-12 reps
RPE 8
4A
Seated Hamstring Curl
2
8-15 reps
RPE 8
4B
Leg Extension
2
15-20 reps
RPE 8
4C
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Leg Press
2
10-12 reps
RPE 8
4A
Seated Hamstring Curl
2
8-15 reps
RPE 8
4B
Leg Extension
2
15-20 reps
RPE 8
4C
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 8
3
Leg Press
1
10-12 reps
RPE 8
4A
Seated Hamstring Curl
1
8-15 reps
RPE 8
4B
Leg Extension
1
15-20 reps
RPE 8
4C
Seated Calf Raise
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4A
Seated Hamstring Curl
2
8-15 reps
RPE 8
4B
Leg Extension
2
15-20 reps
RPE 8
4C
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4A
Seated Hamstring Curl
2
8-15 reps
RPE 8
4B
Leg Extension
2
15-20 reps
RPE 8
4C
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4A
Seated Hamstring Curl
2
8-15 reps
RPE 8
4B
Leg Extension
2
15-20 reps
RPE 8
4C
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4A
Seated Hamstring Curl
2
8-15 reps
RPE 8
4B
Leg Extension
2
15-20 reps
RPE 8
4C
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 8
4A
Seated Hamstring Curl
1
8-15 reps
RPE 8
4B
Leg Extension
1
15-20 reps
RPE 8
4C
Seated Calf Raise
1
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8-9
2
Lat Pulldown (Single Arm)
2
8-15 reps
RPE 10
3
Chest Press (Machine)
2
6-12 reps
RPE 8
4
Arnold Press
2
8-12 reps
RPE 8-9
5
Dumbbell Row
2
8-15 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
8A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
8B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8-9
2
Lat Pulldown (Single Arm)
2
8-15 reps
RPE 10
3
Chest Press (Machine)
2
6-12 reps
RPE 8
4
Arnold Press
2
8-12 reps
RPE 8-9
5
Dumbbell Row
2
8-15 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
8A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
8B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8-9
2
Lat Pulldown (Single Arm)
2
8-15 reps
RPE 10
3
Chest Press (Machine)
2
6-12 reps
RPE 8
4
Arnold Press
2
8-12 reps
RPE 8-9
5
Dumbbell Row
2
8-15 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
8A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
8B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8-9
2
Lat Pulldown (Single Arm)
2
8-15 reps
RPE 10
3
Chest Press (Machine)
2
6-12 reps
RPE 8
4
Arnold Press
2
8-12 reps
RPE 8-9
5
Dumbbell Row
2
8-15 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
8A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
8B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
6-8 reps
RPE 8-9
2
Lat Pulldown (Single Arm)
1
8-15 reps
RPE 10
3
Chest Press (Machine)
1
6-12 reps
RPE 8
4
Arnold Press
1
8-12 reps
RPE 8-9
5
Dumbbell Row
1
8-15 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
RPE 10
8A
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 10
8B
Lateral Raise (Cable)
1
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 10
3
Chest Press (Machine)
2
6-12 reps
RPE 8
4
Yates Rows
3
10-20 reps
RPE 8-9
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8-9
6
Seated Row (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
9A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
9B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 10
3
Chest Press (Machine)
2
6-12 reps
RPE 8
4
Yates Rows
3
10-20 reps
RPE 8-9
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8-9
6
Seated Row (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
9A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
9B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 10
3
Chest Press (Machine)
2
6-12 reps
RPE 8
4
Yates Rows
3
10-20 reps
RPE 8-9
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8-9
6
Seated Row (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
9A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
9B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 10
3
Chest Press (Machine)
2
6-12 reps
RPE 8
4
Yates Rows
3
10-20 reps
RPE 8-9
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8-9
6
Seated Row (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
9A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
9B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
3
Chest Press (Machine)
1
6-12 reps
RPE 8
4
Yates Rows
1
10-20 reps
RPE 8-9
5
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 8-9
6
Seated Row (Cable)
1
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
RPE 10
9A
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 10
9B
Lateral Raise (Cable)
1
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Back Extension
2
8-12 reps
RPE 8-9
3
Hack Squat
2
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
2
12-15 reps
RPE 8
5A
Hamstring Curl
2
8-12 reps
RPE 8-9
5B
Leg Extension
2
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Back Extension
2
8-12 reps
RPE 8-9
3
Hack Squat
2
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
2
12-15 reps
RPE 8
5A
Hamstring Curl
2
8-12 reps
RPE 8-9
5B
Leg Extension
2
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Back Extension
2
8-12 reps
RPE 8-9
3
Hack Squat
2
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
2
12-15 reps
RPE 8
5A
Hamstring Curl
2
8-12 reps
RPE 8-9
5B
Leg Extension
2
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Back Extension
2
8-12 reps
RPE 8-9
3
Hack Squat
2
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
2
12-15 reps
RPE 8
5A
Hamstring Curl
2
8-12 reps
RPE 8-9
5B
Leg Extension
2
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6-8 reps
RPE 8-9
2
Back Extension
1
8-12 reps
RPE 8-9
3
Hack Squat
1
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
1
12-15 reps
RPE 8
5A
Hamstring Curl
1
8-12 reps
RPE 8-9
5B
Leg Extension
1
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
1
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Back Extension
2
8-12 reps
RPE 8-9
3
Leg Press
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
2
12-15 reps
RPE 8
5A
Hamstring Curl
2
8-12 reps
RPE 8-9
5B
Leg Extension
2
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Back Extension
2
8-12 reps
RPE 8-9
3
Leg Press
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
2
12-15 reps
RPE 8
5A
Hamstring Curl
2
8-12 reps
RPE 8-9
5B
Leg Extension
2
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Back Extension
2
8-12 reps
RPE 8-9
3
Leg Press
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
2
12-15 reps
RPE 8
5A
Hamstring Curl
2
8-12 reps
RPE 8-9
5B
Leg Extension
2
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Back Extension
2
8-12 reps
RPE 8-9
3
Leg Press
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
2
12-15 reps
RPE 8
5A
Hamstring Curl
2
8-12 reps
RPE 8-9
5B
Leg Extension
2
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6-8 reps
RPE 8-9
2
Back Extension
1
8-12 reps
RPE 8-9
3
Leg Press
1
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
1
12-15 reps
RPE 8
5A
Hamstring Curl
1
8-12 reps
RPE 8-9
5B
Leg Extension
1
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
1
12-15 reps
RPE 8-9
Week 1
1 / 10 Weeks
Day 1
1A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
1B
Underhand Lat Pulldown
2 Sets
8-12 Reps
@10
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8-9
2B
Yates Rows
2 Sets
10-20 Reps
@10
3A
shoulder press (barbell)
3 Sets
6-10 Reps
@8-9
3B
Chest Supported Row (Dumbbell)
2 Sets
8-15 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5A
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
5B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8
3
Leg Press
2 Sets
10-12 Reps
@8
4A
Seated Hamstring Curl
2 Sets
8-15 Reps
@8
4B
Leg Extension
2 Sets
15-20 Reps
@8
4C
Seated Calf Raise
3 Sets
12-15 Reps
@8
Day 3
1
Bench Press (Close Grip)
3 Sets
6-8 Reps
@8-9
2
Lat Pulldown (Single Arm)
2 Sets
8-15 Reps
@10
3
Chest Press (Machine)
2 Sets
6-12 Reps
@8
4
Arnold Press
2 Sets
8-12 Reps
@8-9
5
Dumbbell Row
2 Sets
8-15 Reps
@10
6
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@10
8A
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
@10
8B
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
Day 4
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@8-9
2
Back Extension
2 Sets
8-12 Reps
@8-9
3
Hack Squat
2 Sets
10-12 Reps
@8-9
4
Hip Thrust (Machine)
2 Sets
12-15 Reps
@8
5A
Hamstring Curl
2 Sets
8-12 Reps
@8-9
5B
Leg Extension
2 Sets
15-20 Reps
@8
5C
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8-9