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CHACON OLYMPIA

by Luis Chacon
1 athletes joined

Program Description

CHACON OLYMPIA is a 6-week, 6-day hypertrophy block built for natural lifters who want maximum muscle with a hard time cap (≤80 min). It keeps chest at maintenance while prioritizing legs (2×/week), back thickness/width, delts, arms, forearms, calves, and glutes. System: • Main lifts use Top Set + Back-Off (heavy strength exposure + high-rep growth work). • Compounds live mostly at RPE 8–9 (1–2 reps in reserve). • Isolation work can hit failure on the last set (clean reps only). • Squat progress is built with one strength day + one volume day to improve confidence and max without frying recovery. What to track weekly: squat top set + volume day total reps, hip thrust/RDL, back anchors (pulldown + row), arm anchors, bodyweight average, waist, and biweekly photos. Deload: Week 7 (reduce sets ~40–50%). Repeat or rotate variations. Description B (more “why it works”) This program is built to do two things at once: add muscle everywhere and bring up weak points (legs, glutes, calves, arms/forearms, back) without turning every workout into a 2-hour marathon. You’ll run a repeatable performance model: • Top Set (3–6 reps) for strength practice • Back-Off (8–15 reps) for hypertrophy stimulus Then finish with targeted accessory volume. The squat is trained with a strength exposure + volume exposure each week so you get stronger without panic under heavy weight. Volume is high where it grows (delts/arms/back), and controlled where it can bury recovery (squat/RDL/rows). Everything is measurable. If numbers move and bodyweight rises slowly without your waist jumping, you’re building.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 24, 2026 04:53
  • Last Edited
    Jan 26, 2026 08:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Upper Back
10.2%
Biceps
8.6%
Front Delts
8.2%
Glutes
7.5%
Hamstrings
7.5%
Middle Delts
6.7%
Lats
6.5%
Quadriceps
6.5%
Forearms
5.4%
Rear Delts
5.2%
Chest
4.2%
Abs
4%
Calves
3.8%
Abductors
1.7%
Adductors
1.3%
Lower Back
1.1%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
6-10 reps
10-15 reps
RPE 8
RPE 9
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
3
Seated Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
8
Dead Hang
1
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
6-10 reps
10-15 reps
RPE 8
RPE 9
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
3
Seated Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
8
Dead Hang
1
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
6-10 reps
10-15 reps
RPE 8
RPE 9
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
3
Seated Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
8
Dead Hang
1
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
6-10 reps
10-15 reps
RPE 8
RPE 9
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
3
Seated Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
8
Dead Hang
1
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
6-10 reps
10-15 reps
RPE 8
RPE 9
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
3
Seated Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
8
Dead Hang
1
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
6-10 reps
10-15 reps
RPE 8
RPE 9
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
3
Seated Row (Machine)
3
8-12 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
8
Dead Hang
1
0.5-1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
4-8 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
3
12-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 10
5
Bench Press (Close Grip)
1
2
4-6 reps
8-10 reps
RPE 8
RPE 9
6
Chest Press (Machine)
1
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
4-8 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
3
12-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 10
5
Bench Press (Close Grip)
1
2
4-6 reps
8-10 reps
RPE 8
RPE 9
6
Chest Press (Machine)
1
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
4-8 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
3
12-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 10
5
Bench Press (Close Grip)
1
2
4-6 reps
8-10 reps
RPE 8
RPE 9
6
Chest Press (Machine)
1
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
4-8 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
3
12-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 10
5
Bench Press (Close Grip)
1
2
4-6 reps
8-10 reps
RPE 8
RPE 9
6
Chest Press (Machine)
1
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
4-8 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
3
12-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 10
5
Bench Press (Close Grip)
1
2
4-6 reps
8-10 reps
RPE 8
RPE 9
6
Chest Press (Machine)
1
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
4-8 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
3
12-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 10
5
Bench Press (Close Grip)
1
2
4-6 reps
8-10 reps
RPE 8
RPE 9
6
Chest Press (Machine)
1
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 8
RPE 9
2
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Leg Extension
2
12-20 reps
RPE 10
6
Standing Calf Raise
4
6-12 reps
RPE 9
7
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 8
RPE 9
2
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Leg Extension
2
12-20 reps
RPE 10
6
Standing Calf Raise
4
6-12 reps
RPE 9
7
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 8
RPE 9
2
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Leg Extension
2
12-20 reps
RPE 10
6
Standing Calf Raise
4
6-12 reps
RPE 9
7
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 8
RPE 9
2
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Leg Extension
2
12-20 reps
RPE 10
6
Standing Calf Raise
4
6-12 reps
RPE 9
7
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 8
RPE 9
2
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Leg Extension
2
12-20 reps
RPE 10
6
Standing Calf Raise
4
6-12 reps
RPE 9
7
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 8
RPE 9
2
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Leg Extension
2
12-20 reps
RPE 10
6
Standing Calf Raise
4
6-12 reps
RPE 9
7
Seated Calf Raise
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Cable)
4
12-20 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
3
12-20 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
2
12-20 reps
RPE 9
6
Dip (Bodyweight)
4
8-20 reps
RPE 9
7
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
10
Wrist Curls
2
12-20 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
15-25 reps
RPE 9
12
Farmer's Walk (Weighted)
1
0.5-0.75 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Cable)
4
12-20 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
3
12-20 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
2
12-20 reps
RPE 9
6
Dip (Bodyweight)
4
8-20 reps
RPE 9
7
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
10
Wrist Curls
2
12-20 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
15-25 reps
RPE 9
12
Farmer's Walk (Weighted)
1
0.5-0.75 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Cable)
4
12-20 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
3
12-20 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
2
12-20 reps
RPE 9
6
Dip (Bodyweight)
4
8-20 reps
RPE 9
7
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
10
Wrist Curls
2
12-20 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
15-25 reps
RPE 9
12
Farmer's Walk (Weighted)
1
0.5-0.75 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Cable)
4
12-20 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
3
12-20 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
2
12-20 reps
RPE 9
6
Dip (Bodyweight)
4
8-20 reps
RPE 9
7
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
10
Wrist Curls
2
12-20 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
15-25 reps
RPE 9
12
Farmer's Walk (Weighted)
1
0.5-0.75 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Cable)
4
12-20 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
3
12-20 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
2
12-20 reps
RPE 9
6
Dip (Bodyweight)
4
8-20 reps
RPE 9
7
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
10
Wrist Curls
2
12-20 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
15-25 reps
RPE 9
12
Farmer's Walk (Weighted)
1
0.5-0.75 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Cable)
4
12-20 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
3
12-20 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
2
12-20 reps
RPE 9
6
Dip (Bodyweight)
4
8-20 reps
RPE 9
7
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
2
12-20 reps
RPE 10
10
Wrist Curls
2
12-20 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
15-25 reps
RPE 9
12
Farmer's Walk (Weighted)
1
0.5-0.75 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
4-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Cable Low Row
2
10-15 reps
RPE 9
4
Face Pull
2
12-20 reps
RPE 9
5
Rear Delt Fly (Machine)
2
12-20 reps
RPE 9
6
Bicep Curl (Cable)
2
12-15 reps
RPE 9
7
Farmer's Walk (Weighted)
1
0.5-0.75 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
4-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Cable Low Row
2
10-15 reps
RPE 9
4
Face Pull
2
12-20 reps
RPE 9
5
Rear Delt Fly (Machine)
2
12-20 reps
RPE 9
6
Bicep Curl (Cable)
2
12-15 reps
RPE 9
7
Farmer's Walk (Weighted)
1
0.5-0.75 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
4-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Cable Low Row
2
10-15 reps
RPE 9
4
Face Pull
2
12-20 reps
RPE 9
5
Rear Delt Fly (Machine)
2
12-20 reps
RPE 9
6
Bicep Curl (Cable)
2
12-15 reps
RPE 9
7
Farmer's Walk (Weighted)
1
0.5-0.75 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
4-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Cable Low Row
2
10-15 reps
RPE 9
4
Face Pull
2
12-20 reps
RPE 9
5
Rear Delt Fly (Machine)
2
12-20 reps
RPE 9
6
Bicep Curl (Cable)
2
12-15 reps
RPE 9
7
Farmer's Walk (Weighted)
1
0.5-0.75 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
4-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Cable Low Row
2
10-15 reps
RPE 9
4
Face Pull
2
12-20 reps
RPE 9
5
Rear Delt Fly (Machine)
2
12-20 reps
RPE 9
6
Bicep Curl (Cable)
2
12-15 reps
RPE 9
7
Farmer's Walk (Weighted)
1
0.5-0.75 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
4-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Cable Low Row
2
10-15 reps
RPE 9
4
Face Pull
2
12-20 reps
RPE 9
5
Rear Delt Fly (Machine)
2
12-20 reps
RPE 9
6
Bicep Curl (Cable)
2
12-15 reps
RPE 9
7
Farmer's Walk (Weighted)
1
0.5-0.75 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Hip Thrust (Machine)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
3
12-20 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 10
6
Hanging Leg Raise
2
8-15 reps
RPE 9
7
Cable Crunch
2
12-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Hip Thrust (Machine)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
3
12-20 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 10
6
Hanging Leg Raise
2
8-15 reps
RPE 9
7
Cable Crunch
2
12-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Hip Thrust (Machine)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
3
12-20 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 10
6
Hanging Leg Raise
2
8-15 reps
RPE 9
7
Cable Crunch
2
12-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Hip Thrust (Machine)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
3
12-20 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 10
6
Hanging Leg Raise
2
8-15 reps
RPE 9
7
Cable Crunch
2
12-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Hip Thrust (Machine)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
3
12-20 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 10
6
Hanging Leg Raise
2
8-15 reps
RPE 9
7
Cable Crunch
2
12-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Hip Thrust (Machine)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 9
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
3
12-20 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 10
6
Hanging Leg Raise
2
8-15 reps
RPE 9
7
Cable Crunch
2
12-20 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6-10 Reps
10-15 Reps
10-15 Reps
@8
@9
@9
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
3
Seated Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
7
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
8
Dead Hang
1 Set
0.5-1 mins
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@9
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@10
@10
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
15-25 Reps
15-25 Reps
@10
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
10-15 Reps
10-15 Reps
@9
@10
@10
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
8-10 Reps
8-10 Reps
@8
@9
@9
6
Chest Press (Machine)
1 Set
10-15 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
6-8 Reps
6-8 Reps
@8
@9
@9
2
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
5
Leg Extension
1 Set
1 Set
12-20 Reps
12-20 Reps
@10
@10
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@9
@9
@9
@9
7
Seated Calf Raise
1 Set
1 Set
12-20 Reps
12-20 Reps
@10
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@9
@9
@9
@9
3
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@9
@9
@9
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Bicep Curl (Cable)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@9
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
8-20 Reps
8-20 Reps
8-20 Reps
8-20 Reps
@9
@9
@9
@9
7
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
8
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
9
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
12-20 Reps
12-20 Reps
@10
@10
10
Wrist Curls
1 Set
1 Set
12-20 Reps
12-20 Reps
@10
@10
11
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
15-25 Reps
15-25 Reps
@9
@9
12
Farmer's Walk (Weighted)
1 Set
0.5-0.75 mins
@10
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Cable Low Row
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9
4
Face Pull
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@9
5
Rear Delt Fly (Machine)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@9
6
Bicep Curl (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9
7
Farmer's Walk (Weighted)
1 Set
0.5-0.75 mins
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7
@7
@7
@7
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
6-10 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@10
@10
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10
@10
6
Hanging Leg Raise
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9
7
Cable Crunch
1 Set
1 Set
12-20 Reps
12-20 Reps
@10
@10