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BoostcampPNG

Max by Min - Shred/Endurance

by Matt S.

Program Description

Cutting

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 12, 2025 02:04
  • Last Edited
    Oct 12, 2025 02:38
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Quadriceps
9.2%
Triceps
8.7%
Hamstrings
7.8%
Chest
7.8%
Biceps
7.6%
Glutes
7.5%
Abs
7.1%
Lats
6.1%
Front Delts
5.6%
Forearms
5.6%
Middle Delts
5.2%
Rear Delts
4.1%
Lower Back
3%
Calves
2.2%
Abductors
1.4%
Adductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Pec Deck (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Y Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
7
JM Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Dragon Flag
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Y Raise
2
10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
JM Press (Dumbbell)
2
8 reps
RPE 10
8
Dragon Flag
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Y Raise
2
10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
JM Press (Dumbbell)
2
8 reps
RPE 10
8
Dragon Flag
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Y Raise
2
10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
JM Press (Dumbbell)
2
8 reps
RPE 10
8
Dragon Flag
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Y Raise
2
10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
JM Press (Dumbbell)
2
8 reps
RPE 10
8
Dragon Flag
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Y Raise
2
10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
JM Press (Dumbbell)
2
8 reps
RPE 10
8
Dragon Flag
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Y Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
7
JM Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Dragon Flag
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Y Raise
2
10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
JM Press (Dumbbell)
2
8 reps
RPE 10
8
Dragon Flag
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Y Raise
2
10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
JM Press (Dumbbell)
2
8 reps
RPE 10
8
Dragon Flag
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Y Raise
2
10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
JM Press (Dumbbell)
2
8 reps
RPE 10
8
Dragon Flag
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Y Raise
2
10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
JM Press (Dumbbell)
2
8 reps
RPE 10
8
Dragon Flag
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Y Raise
2
10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
7
JM Press (Dumbbell)
2
8 reps
RPE 10
8
Dragon Flag
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
8 reps
RPE 7
RPE 8
3
Lunge (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Leg Press Calf Raise
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
8 reps
RPE 9
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
1
8 reps
RPE 10
6
Leg Press Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
1
8 reps
RPE 10
6
Leg Press Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
1
8 reps
RPE 10
6
Leg Press Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
1
8 reps
RPE 10
6
Leg Press Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
1
8 reps
RPE 10
6
Leg Press Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
8 reps
RPE 7
RPE 8
3
Lunge (Dumbbell)
1
8 reps
RPE 9
4
Leg Extension
2
8 reps
RPE 9
5
Hip Abductor (Machine)
1
8 reps
RPE 10
6
Leg Press Calf Raise
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
1
8 reps
RPE 10
6
Leg Press Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
1
8 reps
RPE 10
6
Leg Press Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
1
8 reps
RPE 10
6
Leg Press Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
1
8 reps
RPE 10
6
Leg Press Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
1
8 reps
RPE 10
6
Leg Press Calf Raise
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Shrug (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 10
7
Cable Crunch
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
8 reps
RPE 10
4
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 10
7
Cable Crunch
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
8 reps
RPE 10
4
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 10
7
Cable Crunch
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
8 reps
RPE 10
4
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 10
7
Cable Crunch
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
8 reps
RPE 10
4
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 10
7
Cable Crunch
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
8 reps
RPE 10
4
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 10
7
Cable Crunch
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Shrug (Dumbbell)
1
8 reps
RPE 10
4
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 10
7
Cable Crunch
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
8 reps
RPE 10
4
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 10
7
Cable Crunch
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
8 reps
RPE 10
4
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 10
7
Cable Crunch
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
8 reps
RPE 10
4
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 10
7
Cable Crunch
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
8 reps
RPE 10
4
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 10
7
Cable Crunch
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
8 reps
RPE 10
4
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Reverse Pec Deck
1
10 reps
RPE 10
7
Cable Crunch
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Leg Press
1
8 reps
RPE 9
5
Seated Calf Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Leg Press
1
8 reps
RPE 9
5
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Modified Zottman
1
10 reps
RPE 10
4
Tricep Kickback
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Wrist Curls
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
8
Dead Hang
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Modified Zottman
1
10 reps
RPE 10
4
Tricep Kickback
2
10 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
8
Dead Hang
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Modified Zottman
1
10 reps
RPE 10
4
Tricep Kickback
2
10 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
8
Dead Hang
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Modified Zottman
1
10 reps
RPE 10
4
Tricep Kickback
2
10 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
8
Dead Hang
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Modified Zottman
1
10 reps
RPE 10
4
Tricep Kickback
2
10 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
8
Dead Hang
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Modified Zottman
1
10 reps
RPE 10
4
Tricep Kickback
2
10 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
8
Dead Hang
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Modified Zottman
1
10 reps
RPE 10
4
Tricep Kickback
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Wrist Curls
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
8
Dead Hang
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Modified Zottman
1
10 reps
RPE 10
4
Tricep Kickback
2
10 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
8
Dead Hang
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Modified Zottman
1
10 reps
RPE 10
4
Tricep Kickback
2
10 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
8
Dead Hang
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Modified Zottman
1
10 reps
RPE 10
4
Tricep Kickback
2
10 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
8
Dead Hang
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Modified Zottman
1
10 reps
RPE 10
4
Tricep Kickback
2
10 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
8
Dead Hang
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Modified Zottman
1
10 reps
RPE 10
4
Tricep Kickback
2
10 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
8
Dead Hang
2
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
2
Pec Deck (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Y Raise
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Wide Grip Pull-Up
1 Set
1 Set
8 Reps
8 Reps
@8
@9
5
Kelso Shrug
1 Set
1 Set
8 Reps
8 Reps
@8
@9
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
7
JM Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
8
Dragon Flag
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
Day 2
1
Lying Leg Curl
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Hack Squat
1 Set
1 Set
8 Reps
8 Reps
@7
@8
3
Lunge (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Hip Abductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
6
Leg Press Calf Raise
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 3
1
Lat Pulldown (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
3
Shrug (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Chest Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
5
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Reverse Pec Deck
1 Set
10 Reps
@10
7
Cable Crunch
1 Set
1 Set
15 Reps
15 Reps
@9
@10
Day 4
1
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
3
Hip Thrust (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
4
Leg Press
1 Set
8 Reps
@9
5
Seated Calf Raise
1 Set
1 Set
10 Reps
10 Reps
@9
@10
Day 5
1
Bayesian Curl
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Modified Zottman
1 Set
10 Reps
@10
4
Tricep Kickback
1 Set
1 Set
10 Reps
10 Reps
@9
@10
5
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
Bicep Curl (Dumbbell)
1 Set
8 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
8
Dead Hang
1 Set
1 Set
10 Reps
10 Reps
@10
@10