logo
BoostcampPNG

🤯

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
    Apr 21, 2025 11:01
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
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