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BoostcampPNG

Push pull leg upper lower

by Yunior
2 athletes joined

Program Description

**Idk: 8-Week Full-Body Transformation Program** Embark on an 8-week journey designed to sculpt and strengthen your entire body. This program features 40 training sessions, each carefully crafted to target major muscle groups through a mix of dumbbell and machine exercises. From bench presses to leg curls, you'll build strength, improve endurance, and enhance your overall fitness. Each workout is structured to challenge you progressively, ensuring you stay motivated and on track to achieve your goals. Get ready to elevate your fitness game!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2026 11:10
  • Last Edited
    Jan 05, 2026 01:43
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Quadriceps
9.9%
Hamstrings
9.9%
Front Delts
9.5%
Biceps
8.7%
Lats
7.4%
Upper Back
7.4%
Glutes
6.6%
Chest
5.8%
Middle Delts
5%
Abs
5%
Forearms
3.7%
Calves
3.3%
Abductors
1.7%
Lower Back
1.7%
Rear Delts
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Skull Crusher (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Skull Crusher (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Skull Crusher (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Skull Crusher (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Skull Crusher (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Skull Crusher (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Skull Crusher (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Skull Crusher (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Seated Row (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Hammer Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Seated Row (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Hammer Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Seated Row (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Hammer Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Seated Row (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Hammer Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Seated Row (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Hammer Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Seated Row (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Hammer Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Seated Row (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Hammer Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Seated Row (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Hammer Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Leg Curl
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Abs Crunch (Machine)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Leg Curl
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Abs Crunch (Machine)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Leg Curl
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Abs Crunch (Machine)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Leg Curl
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Abs Crunch (Machine)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Leg Curl
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Abs Crunch (Machine)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Leg Curl
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Abs Crunch (Machine)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Leg Curl
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Abs Crunch (Machine)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Leg Curl
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Abs Crunch (Machine)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
8 reps
RPE 7
3
Lat Pulldown
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Seated Row (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
8 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7
7
Skull Crusher (Barbell)
1
8 reps
RPE 7
8
Preacher Curl (Dumbbell)
1
8 reps
RPE 7
9
Tricep Pushdown (Cable)
1
8 reps
RPE 7
10
Hammer Curl (Dumbbell)
1
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
8 reps
RPE 7
3
Lat Pulldown
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Seated Row (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
8 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7
7
Skull Crusher (Barbell)
1
8 reps
RPE 7
8
Preacher Curl (Dumbbell)
1
8 reps
RPE 7
9
Tricep Pushdown (Cable)
1
8 reps
RPE 7
10
Hammer Curl (Dumbbell)
1
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
8 reps
RPE 7
3
Lat Pulldown
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Seated Row (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
8 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7
7
Skull Crusher (Barbell)
1
8 reps
RPE 7
8
Preacher Curl (Dumbbell)
1
8 reps
RPE 7
9
Tricep Pushdown (Cable)
1
8 reps
RPE 7
10
Hammer Curl (Dumbbell)
1
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
8 reps
RPE 7
3
Lat Pulldown
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Seated Row (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
8 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7
7
Skull Crusher (Barbell)
1
8 reps
RPE 7
8
Preacher Curl (Dumbbell)
1
8 reps
RPE 7
9
Tricep Pushdown (Cable)
1
8 reps
RPE 7
10
Hammer Curl (Dumbbell)
1
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
8 reps
RPE 7
3
Lat Pulldown
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Seated Row (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
8 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7
7
Skull Crusher (Barbell)
1
8 reps
RPE 7
8
Preacher Curl (Dumbbell)
1
8 reps
RPE 7
9
Tricep Pushdown (Cable)
1
8 reps
RPE 7
10
Hammer Curl (Dumbbell)
1
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
8 reps
RPE 7
3
Lat Pulldown
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Seated Row (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
8 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7
7
Skull Crusher (Barbell)
1
8 reps
RPE 7
8
Preacher Curl (Dumbbell)
1
8 reps
RPE 7
9
Tricep Pushdown (Cable)
1
8 reps
RPE 7
10
Hammer Curl (Dumbbell)
1
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
8 reps
RPE 7
3
Lat Pulldown
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Seated Row (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
8 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7
7
Skull Crusher (Barbell)
1
8 reps
RPE 7
8
Preacher Curl (Dumbbell)
1
8 reps
RPE 7
9
Tricep Pushdown (Cable)
1
8 reps
RPE 7
10
Hammer Curl (Dumbbell)
1
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
8 reps
RPE 7
3
Lat Pulldown
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Seated Row (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
8 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7
7
Skull Crusher (Barbell)
1
8 reps
RPE 7
8
Preacher Curl (Dumbbell)
1
8 reps
RPE 7
9
Tricep Pushdown (Cable)
1
8 reps
RPE 7
10
Hammer Curl (Dumbbell)
1
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Leg Curl
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Abs Crunch (Machine)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Leg Curl
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Abs Crunch (Machine)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Leg Curl
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Abs Crunch (Machine)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Leg Curl
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Abs Crunch (Machine)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Leg Curl
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Abs Crunch (Machine)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Leg Curl
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Abs Crunch (Machine)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Leg Curl
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Abs Crunch (Machine)
1
1
8 reps
12 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8 reps
12 reps
RPE 7
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 7
RPE 10
3
Standing Calf Raise
1
1
8 reps
12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
8 reps
12 reps
RPE 7
RPE 10
5
Leg Curl
1
1
8 reps
12 reps
RPE 7
RPE 10
6
Abs Crunch (Machine)
1
1
8 reps
12 reps
RPE 7
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@7
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@7
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@7
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@7
@10
5
Skull Crusher (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@7
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
12 Reps
@7
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
@7
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
8 Reps
12 Reps
@7
@10
3
Seated Row (Cable)
1 Set
1 Set
8 Reps
12 Reps
@7
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@7
@10
5
Hammer Curl (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@7
@10
Day 3
1
Leg Press
1 Set
1 Set
8 Reps
12 Reps
@7
@10
2
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@7
@10
3
Standing Calf Raise
1 Set
1 Set
8 Reps
12 Reps
@7
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@7
@10
5
Leg Curl
1 Set
1 Set
8 Reps
12 Reps
@7
@10
6
Abs Crunch (Machine)
1 Set
1 Set
8 Reps
12 Reps
@7
@10
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@7
@10
2
Incline Bench Press (Dumbbell)
1 Set
8 Reps
@7
3
Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
@7
@10
4
Seated Row (Cable)
1 Set
-
5
Lateral Raise (Dumbbell)
1 Set
8 Reps
@7
6
Seated Shoulder Press (Dumbbell)
1 Set
8 Reps
@7
7
Skull Crusher (Barbell)
1 Set
8 Reps
@7
8
Preacher Curl (Dumbbell)
1 Set
8 Reps
@7
9
Tricep Pushdown (Cable)
1 Set
8 Reps
@7
10
Hammer Curl (Dumbbell)
1 Set
8 Reps
@7
Day 5
1
Leg Press
1 Set
1 Set
8 Reps
12 Reps
@7
@10
2
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@7
@10
3
Standing Calf Raise
1 Set
1 Set
8 Reps
12 Reps
@7
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@7
@10
5
Leg Curl
1 Set
1 Set
8 Reps
12 Reps
@7
@10
6
Abs Crunch (Machine)
1 Set
1 Set
8 Reps
12 Reps
@7
@10