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BoostcampPNG

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by elias v

Program Description

kehonrakennusta

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 19, 2025 08:20
  • Last Edited
    Jun 18, 2025 11:50

Summary

Unleash your potential with this comprehensive 10-week program designed to elevate your strength and sculpt your physique. Committing to five days a week, you'll tackle a variety of exercises targeting major muscle groups, including the chest, legs, and arms, using a mix of barbells, cables, and machines. Each session is meticulously structured with high-intensity sets to maximize gains and build endurance. Whether you're looking to increase your bench press or refine your leg day routine, this program will keep you motivated and on track to achieving your fitness goals.
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Lying Side Lateral Raise
1
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Lying Side Lateral Raise
1
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Lying Side Lateral Raise
1
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Lying Side Lateral Raise
1
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Lying Side Lateral Raise
1
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Lying Side Lateral Raise
1
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Lying Side Lateral Raise
1
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Lying Side Lateral Raise
1
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Lying Side Lateral Raise
1
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Lying Side Lateral Raise
1
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 10
3
Single Arm Iso Row
2
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 10
3
Single Arm Iso Row
2
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 10
3
Single Arm Iso Row
2
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 10
3
Single Arm Iso Row
2
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 10
3
Single Arm Iso Row
2
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 10
3
Single Arm Iso Row
2
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 10
3
Single Arm Iso Row
2
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 10
3
Single Arm Iso Row
2
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 10
3
Single Arm Iso Row
2
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 10
3
Single Arm Iso Row
2
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
T-Bar Row
3
12 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
2
12 reps
RPE 10
6
Seated Dip (Machine)
2
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
T-Bar Row
3
12 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
2
12 reps
RPE 10
6
Seated Dip (Machine)
2
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
T-Bar Row
3
12 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
2
12 reps
RPE 10
6
Seated Dip (Machine)
2
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
T-Bar Row
3
12 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
2
12 reps
RPE 10
6
Seated Dip (Machine)
2
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
T-Bar Row
3
12 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
2
12 reps
RPE 10
6
Seated Dip (Machine)
2
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
T-Bar Row
3
12 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
2
12 reps
RPE 10
6
Seated Dip (Machine)
2
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
T-Bar Row
3
12 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
2
12 reps
RPE 10
6
Seated Dip (Machine)
2
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
T-Bar Row
3
12 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
2
12 reps
RPE 10
6
Seated Dip (Machine)
2
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
T-Bar Row
3
12 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
2
12 reps
RPE 10
6
Seated Dip (Machine)
2
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
T-Bar Row
3
12 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
2
12 reps
RPE 10
6
Seated Dip (Machine)
2
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 7
2
Hack Squat
2
10 reps
RPE 10
3
Deadlift (Barbell)
2
4 reps
RPE 10
4
Hip Adductor (Machine)
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
12 reps
RPE 10
8
Seated Calf Raise
1
15 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@10
3
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Pec Deck (Machine)
3 Sets
15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
7
Lying Side Lateral Raise
1 Set
12 Reps
@10
8A
Cable Forearm Curl
3 Sets
12 Reps
@10
8B
Cable Reverse Curl
3 Sets
12 Reps
@10
Day 3
1
Leg Extension
1 Set
20 Reps
@7
2
Hack Squat
2 Sets
10 Reps
@10
3
Deadlift (Barbell)
2 Sets
4 Reps
@10
4
Hip Adductor (Machine)
2 Sets
12 Reps
@10
5
Leg Curl
2 Sets
12 Reps
@10
6
Leg Extension
1 Set
AMRAP
@10
7
Straight Leg Calf Raise
2 Sets
12 Reps
@10
8
Seated Calf Raise
1 Set
15 Reps
@10
Day 4
1
Barbell Row
2 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10
3
T-Bar Row
3 Sets
12 Reps
@10
4
Chest Press (Machine)
3 Sets
10 Reps
@10
5
Hammer Curl (Cable)
2 Sets
12 Reps
@10
6
Seated Dip (Machine)
2 Sets
12 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
8A
Cable Forearm Curl
3 Sets
12 Reps
@10
8B
Cable Reverse Curl
3 Sets
12 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
12 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
10 Reps
@10
3
Single Arm Iso Row
2 Sets
8 Reps
@10
4
Lat Pulldown (Close Grip)
1 Set
8 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
10 Reps
@10
6
Reverse Pec Deck
3 Sets
12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
8A
Cable Forearm Curl
3 Sets
12 Reps
@10
8B
Cable Reverse Curl
3 Sets
12 Reps
@10
Day 5
1
Leg Extension
1 Set
20 Reps
@7
2
Hack Squat
2 Sets
10 Reps
@10
3
Deadlift (Barbell)
2 Sets
4 Reps
@10
4
Hip Adductor (Machine)
2 Sets
12 Reps
@10
5
Leg Curl
2 Sets
12 Reps
@10
6
Leg Extension
1 Set
AMRAP
@10
7
Straight Leg Calf Raise
2 Sets
12 Reps
@10
8
Seated Calf Raise
1 Set
15 Reps
@10