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Joint-friendly Hypertrophy 5-days

by Sean Z.

Program Description

This is a programme to help gain size and strength while minimising the strain on joints, tendons and ligaments.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 12, 2025 10:32
  • Last Edited
    Oct 12, 2025 12:07

Summary

Unlock your muscle-building potential with this 12-week Joint-friendly Hypertrophy program, designed for those who want to grow stronger without stressing their joints. With a balanced 5-day split, you'll target all major muscle groups through a variety of effective exercises, including dumbbell and barbell movements, ensuring a comprehensive approach to hypertrophy. This program is perfect for home gym enthusiasts, requiring minimal equipment while maximizing results. Get ready to sculpt your physique and enhance your strength safely and effectively!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.3%
Glutes
10.3%
Hamstrings
9.1%
Triceps
9%
Upper Back
8.3%
Lats
6.9%
Biceps
6.9%
Front Delts
6.7%
Chest
6.7%
Rear Delts
6.6%
Middle Delts
5.1%
Calves
4.4%
Abs
3.4%
Lower Back
3.2%
Adductors
1.9%
Forearms
1%
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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
Incline Bench Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Cable)
3
20 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Hammer Curl
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Cable)
3
20 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Hammer Curl
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Cable)
3
20 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Hammer Curl
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Cable)
3
20 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Hammer Curl
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Cable)
3
20 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Hammer Curl
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Cable)
3
20 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Hammer Curl
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Cable)
3
20 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Hammer Curl
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Cable)
3
20 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Hammer Curl
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Cable)
3
20 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Hammer Curl
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Cable)
3
20 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Hammer Curl
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Cable)
3
20 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Hammer Curl
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Cable)
3
20 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Hammer Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Sissy Squat
3
15 reps
RPE 6
5
Standing Calf Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Sissy Squat
3
15 reps
RPE 6
5
Standing Calf Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Sissy Squat
3
15 reps
RPE 6
5
Standing Calf Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Sissy Squat
3
15 reps
RPE 6
5
Standing Calf Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Sissy Squat
3
15 reps
RPE 6
5
Standing Calf Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Sissy Squat
3
15 reps
RPE 6
5
Standing Calf Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Sissy Squat
3
15 reps
RPE 6
5
Standing Calf Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Sissy Squat
3
15 reps
RPE 6
5
Standing Calf Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Sissy Squat
3
15 reps
RPE 6
5
Standing Calf Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Sissy Squat
3
15 reps
RPE 6
5
Standing Calf Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Sissy Squat
3
15 reps
RPE 6
5
Standing Calf Raise
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
4
Sissy Squat
3
15 reps
RPE 6
5
Standing Calf Raise
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Diamond Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Diamond Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Diamond Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Diamond Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Diamond Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Diamond Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Diamond Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Diamond Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Diamond Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Diamond Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Diamond Push Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Diamond Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10-12 reps
RPE 8
2
Single Arm Row (Cable)
3
12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
6
Face Pull
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10-12 reps
RPE 8
2
Single Arm Row (Cable)
3
12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
6
Face Pull
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10-12 reps
RPE 8
2
Single Arm Row (Cable)
3
12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
6
Face Pull
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10-12 reps
RPE 8
2
Single Arm Row (Cable)
3
12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
6
Face Pull
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10-12 reps
RPE 8
2
Single Arm Row (Cable)
3
12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
6
Face Pull
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10-12 reps
RPE 8
2
Single Arm Row (Cable)
3
12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
6
Face Pull
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10-12 reps
RPE 8
2
Single Arm Row (Cable)
3
12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
6
Face Pull
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10-12 reps
RPE 8
2
Single Arm Row (Cable)
3
12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
6
Face Pull
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10-12 reps
RPE 8
2
Single Arm Row (Cable)
3
12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
6
Face Pull
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10-12 reps
RPE 8
2
Single Arm Row (Cable)
3
12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
6
Face Pull
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10-12 reps
RPE 8
2
Single Arm Row (Cable)
3
12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
6
Face Pull
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10-12 reps
RPE 8
2
Single Arm Row (Cable)
3
12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
6
Face Pull
3
20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
12-15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
12-15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
12-15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
12-15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
12-15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
12-15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
12-15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
12-15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
12-15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
12-15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
12-15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
12-15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5
Standing Calf Raise
4
20 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
15 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
15 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
15 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
15 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
15 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
15 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
15 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
15 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
15 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
15 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
15 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
15 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
@7
2
Bench Press (Barbell)
3 Sets
12 Reps
@7.5
3
Chest Fly (Cable)
3 Sets
20 Reps
@7
4
Bicep Curl (Barbell)
4 Sets
12 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
15 Reps
@6.5
6
Hammer Curl
2 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
3
Goblet Squat
3 Sets
15 Reps
@7
4
Sissy Squat
3 Sets
15 Reps
@6
5
Standing Calf Raise
4 Sets
20 Reps
@7
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
2
Lateral Raise (Cable)
4 Sets
15 Reps
@7
3
Rear Delt Fly (Cable)
3 Sets
20 Reps
@6.5
4
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
6
Diamond Push Up
2 Sets
AMRAP
@10
Day 4
1
Band Pull Apart
3 Sets
15 Reps
@6
Day 5
1
Pull-Up (Weighted)
4 Sets
10-12 Reps
@8
2
Single Arm Row (Cable)
3 Sets
12 Reps
@7
3
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@7
4
Straight Arm Pulldown
3 Sets
15 Reps
@7
5
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
6
Face Pull
3 Sets
20 Reps
@6.5
Day 6
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
3
Hip Thrust (Dumbbell)
4 Sets
12-15 Reps
@7
4
Hamstring Curl
3 Sets
15 Reps
@7
5
Standing Calf Raise
4 Sets
20 Reps
@7
Day 7
1
Band Face Pull
1 Set
15 Reps
@6