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Zach's Training Program

by Zachary R.

Program Description

**Zach's Training Program** is a comprehensive 15-week workout plan designed to elevate your strength and physique. With 45 training days, this program focuses on a variety of exercises targeting all major muscle groups, ensuring balanced development and optimal results. Each session includes detailed guidance on intensity levels, allowing you to push your limits while maintaining proper form. Whether you're a beginner or an experienced lifter, this program will keep you motivated and on track to achieve your fitness goals. Get ready to transform your body and unleash your potential!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2025 09:06
  • Last Edited
    Aug 19, 2025 06:01

Summary

Unlock your potential with Zach's Training Program, a comprehensive 15-week journey designed for serious lifters. Committing to five days a week, this program focuses on building strength and muscle through a variety of targeted exercises, including barbell squats, dumbbell presses, and cable pulls. Each workout is crafted to challenge your limits while ensuring proper recovery, making it ideal for those ready to elevate their fitness game. Equip yourself with a full gym and get ready to transform your physique!
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8-10
4
Pullover (Dumbbell)
2
10 reps
RPE 8-10
5
Tricep Extension (Cable)
3
15 reps
RPE 8-10
6
Katana Extension
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8-10
4
Pullover (Dumbbell)
2
10 reps
RPE 8-10
5
Tricep Extension (Cable)
3
15 reps
RPE 8-10
6
Katana Extension
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8-10
4
Pullover (Dumbbell)
2
10 reps
RPE 8-10
5
Tricep Extension (Cable)
3
15 reps
RPE 8-10
6
Katana Extension
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8-10
4
Pullover (Dumbbell)
2
10 reps
RPE 8-10
5
Tricep Extension (Cable)
3
15 reps
RPE 8-10
6
Katana Extension
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8-10
4
Pullover (Dumbbell)
2
10 reps
RPE 8-10
5
Tricep Extension (Cable)
3
15 reps
RPE 8-10
6
Katana Extension
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8-10
4
Pullover (Dumbbell)
2
10 reps
RPE 8-10
5
Tricep Extension (Cable)
3
15 reps
RPE 8-10
6
Katana Extension
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8-10
4
Pullover (Dumbbell)
2
10 reps
RPE 8-10
5
Tricep Extension (Cable)
3
15 reps
RPE 8-10
6
Katana Extension
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8-10
4
Pullover (Dumbbell)
2
10 reps
RPE 8-10
5
Tricep Extension (Cable)
3
15 reps
RPE 8-10
6
Katana Extension
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8-10
4
Pullover (Dumbbell)
2
10 reps
RPE 8-10
5
Tricep Extension (Cable)
3
15 reps
RPE 8-10
6
Katana Extension
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8-10
4
Pullover (Dumbbell)
2
10 reps
RPE 8-10
5
Tricep Extension (Cable)
3
15 reps
RPE 8-10
6
Katana Extension
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8-10
4
Pullover (Dumbbell)
2
10 reps
RPE 8-10
5
Tricep Extension (Cable)
3
15 reps
RPE 8-10
6
Katana Extension
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8-10
4
Pullover (Dumbbell)
2
10 reps
RPE 8-10
5
Tricep Extension (Cable)
3
15 reps
RPE 8-10
6
Katana Extension
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8-10
4
Pullover (Dumbbell)
2
10 reps
RPE 8-10
5
Tricep Extension (Cable)
3
15 reps
RPE 8-10
6
Katana Extension
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8-10
4
Pullover (Dumbbell)
2
10 reps
RPE 8-10
5
Tricep Extension (Cable)
3
15 reps
RPE 8-10
6
Katana Extension
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8-10
4
Pullover (Dumbbell)
2
10 reps
RPE 8-10
5
Tricep Extension (Cable)
3
15 reps
RPE 8-10
6
Katana Extension
3
15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Hack Squat
3
10 reps
RPE 8-10
4
Glute Bridge (Barbell)
2
15 reps
RPE 8-10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Hack Squat
3
10 reps
RPE 8-10
4
Glute Bridge (Barbell)
2
15 reps
RPE 8-10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Hack Squat
3
10 reps
RPE 8-10
4
Glute Bridge (Barbell)
2
15 reps
RPE 8-10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Hack Squat
3
10 reps
RPE 8-10
4
Glute Bridge (Barbell)
2
15 reps
RPE 8-10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Hack Squat
3
10 reps
RPE 8-10
4
Glute Bridge (Barbell)
2
15 reps
RPE 8-10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Hack Squat
3
10 reps
RPE 8-10
4
Glute Bridge (Barbell)
2
15 reps
RPE 8-10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Hack Squat
3
10 reps
RPE 8-10
4
Glute Bridge (Barbell)
2
15 reps
RPE 8-10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Hack Squat
3
10 reps
RPE 8-10
4
Glute Bridge (Barbell)
2
15 reps
RPE 8-10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Hack Squat
3
10 reps
RPE 8-10
4
Glute Bridge (Barbell)
2
15 reps
RPE 8-10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Hack Squat
3
10 reps
RPE 8-10
4
Glute Bridge (Barbell)
2
15 reps
RPE 8-10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Hack Squat
3
10 reps
RPE 8-10
4
Glute Bridge (Barbell)
2
15 reps
RPE 8-10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Hack Squat
3
10 reps
RPE 8-10
4
Glute Bridge (Barbell)
2
15 reps
RPE 8-10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Hack Squat
3
10 reps
RPE 8-10
4
Glute Bridge (Barbell)
2
15 reps
RPE 8-10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Hack Squat
3
10 reps
RPE 8-10
4
Glute Bridge (Barbell)
2
15 reps
RPE 8-10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Hack Squat
3
10 reps
RPE 8-10
4
Glute Bridge (Barbell)
2
15 reps
RPE 8-10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Curl
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10 reps
RPE 8-10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9-10
5
Hammer Curl (Cable)
3
15 reps
RPE 8-10
6
Seated Row (Cable)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10 reps
RPE 8-10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9-10
5
Hammer Curl (Cable)
3
15 reps
RPE 8-10
6
Seated Row (Cable)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10 reps
RPE 8-10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9-10
5
Hammer Curl (Cable)
3
15 reps
RPE 8-10
6
Seated Row (Cable)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10 reps
RPE 8-10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9-10
5
Hammer Curl (Cable)
3
15 reps
RPE 8-10
6
Seated Row (Cable)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10 reps
RPE 8-10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9-10
5
Hammer Curl (Cable)
3
15 reps
RPE 8-10
6
Seated Row (Cable)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10 reps
RPE 8-10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9-10
5
Hammer Curl (Cable)
3
15 reps
RPE 8-10
6
Seated Row (Cable)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10 reps
RPE 8-10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9-10
5
Hammer Curl (Cable)
3
15 reps
RPE 8-10
6
Seated Row (Cable)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10 reps
RPE 8-10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9-10
5
Hammer Curl (Cable)
3
15 reps
RPE 8-10
6
Seated Row (Cable)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10 reps
RPE 8-10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9-10
5
Hammer Curl (Cable)
3
15 reps
RPE 8-10
6
Seated Row (Cable)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10 reps
RPE 8-10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9-10
5
Hammer Curl (Cable)
3
15 reps
RPE 8-10
6
Seated Row (Cable)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10 reps
RPE 8-10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9-10
5
Hammer Curl (Cable)
3
15 reps
RPE 8-10
6
Seated Row (Cable)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10 reps
RPE 8-10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9-10
5
Hammer Curl (Cable)
3
15 reps
RPE 8-10
6
Seated Row (Cable)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10 reps
RPE 8-10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9-10
5
Hammer Curl (Cable)
3
15 reps
RPE 8-10
6
Seated Row (Cable)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10 reps
RPE 8-10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9-10
5
Hammer Curl (Cable)
3
15 reps
RPE 8-10
6
Seated Row (Cable)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
10 reps
RPE 8-10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9-10
5
Hammer Curl (Cable)
3
15 reps
RPE 8-10
6
Seated Row (Cable)
3
10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Pull Through (Cable)
2
15 reps
RPE 9
4
Cable Crunch
3
15 reps
RPE 10
5
Straight Leg Calf Raise
3
15 reps
RPE 9
6
Leg Extension
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Pull Through (Cable)
2
15 reps
RPE 9
4
Cable Crunch
3
15 reps
RPE 10
5
Straight Leg Calf Raise
3
15 reps
RPE 9
6
Leg Extension
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Pull Through (Cable)
2
15 reps
RPE 9
4
Cable Crunch
3
15 reps
RPE 10
5
Straight Leg Calf Raise
3
15 reps
RPE 9
6
Leg Extension
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Pull Through (Cable)
2
15 reps
RPE 9
4
Cable Crunch
3
15 reps
RPE 10
5
Straight Leg Calf Raise
3
15 reps
RPE 9
6
Leg Extension
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Pull Through (Cable)
2
15 reps
RPE 9
4
Cable Crunch
3
15 reps
RPE 10
5
Straight Leg Calf Raise
3
15 reps
RPE 9
6
Leg Extension
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Pull Through (Cable)
2
15 reps
RPE 9
4
Cable Crunch
3
15 reps
RPE 10
5
Straight Leg Calf Raise
3
15 reps
RPE 9
6
Leg Extension
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Pull Through (Cable)
2
15 reps
RPE 9
4
Cable Crunch
3
15 reps
RPE 10
5
Straight Leg Calf Raise
3
15 reps
RPE 9
6
Leg Extension
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Pull Through (Cable)
2
15 reps
RPE 9
4
Cable Crunch
3
15 reps
RPE 10
5
Straight Leg Calf Raise
3
15 reps
RPE 9
6
Leg Extension
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Pull Through (Cable)
2
15 reps
RPE 9
4
Cable Crunch
3
15 reps
RPE 10
5
Straight Leg Calf Raise
3
15 reps
RPE 9
6
Leg Extension
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Pull Through (Cable)
2
15 reps
RPE 9
4
Cable Crunch
3
15 reps
RPE 10
5
Straight Leg Calf Raise
3
15 reps
RPE 9
6
Leg Extension
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Pull Through (Cable)
2
15 reps
RPE 9
4
Cable Crunch
3
15 reps
RPE 10
5
Straight Leg Calf Raise
3
15 reps
RPE 9
6
Leg Extension
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Pull Through (Cable)
2
15 reps
RPE 9
4
Cable Crunch
3
15 reps
RPE 10
5
Straight Leg Calf Raise
3
15 reps
RPE 9
6
Leg Extension
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Pull Through (Cable)
2
15 reps
RPE 9
4
Cable Crunch
3
15 reps
RPE 10
5
Straight Leg Calf Raise
3
15 reps
RPE 9
6
Leg Extension
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Pull Through (Cable)
2
15 reps
RPE 9
4
Cable Crunch
3
15 reps
RPE 10
5
Straight Leg Calf Raise
3
15 reps
RPE 9
6
Leg Extension
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-10
3
Pull Through (Cable)
2
15 reps
RPE 9
4
Cable Crunch
3
15 reps
RPE 10
5
Straight Leg Calf Raise
3
15 reps
RPE 9
6
Leg Extension
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
20 reps
RPE 6
2
Decline Bench Press (Dumbbell)
2
15 reps
RPE 7
3
Kroc Row
2
20 reps
RPE 7
4
Face Away Cable Curl
3
15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
20 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
7
Single Leg Press
2
15 reps
RPE 8
8
Knee Raise (Captain's Chair)
3
30 reps
RPE 10
9
Landmine Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
20 reps
RPE 6
2
Decline Bench Press (Dumbbell)
2
15 reps
RPE 7
3
Kroc Row
2
20 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
2
20 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
6
Single Leg Press
2
15 reps
RPE 8
7
Knee Raise (Captain's Chair)
3
30 reps
RPE 10
8
Landmine Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
20 reps
RPE 6
2
Decline Bench Press (Dumbbell)
2
15 reps
RPE 7
3
Kroc Row
2
20 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
2
20 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
6
Single Leg Press
2
15 reps
RPE 8
7
Knee Raise (Captain's Chair)
3
30 reps
RPE 10
8
Landmine Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
20 reps
RPE 6
2
Decline Bench Press (Dumbbell)
2
15 reps
RPE 7
3
Kroc Row
2
20 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
2
20 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
6
Single Leg Press
2
15 reps
RPE 8
7
Knee Raise (Captain's Chair)
3
30 reps
RPE 10
8
Landmine Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
20 reps
RPE 6
2
Decline Bench Press (Dumbbell)
2
15 reps
RPE 7
3
Kroc Row
2
20 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
2
20 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
6
Single Leg Press
2
15 reps
RPE 8
7
Knee Raise (Captain's Chair)
3
30 reps
RPE 10
8
Landmine Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
20 reps
RPE 6
2
Decline Bench Press (Dumbbell)
2
15 reps
RPE 7
3
Kroc Row
2
20 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
2
20 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
6
Single Leg Press
2
15 reps
RPE 8
7
Knee Raise (Captain's Chair)
3
30 reps
RPE 10
8
Landmine Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
20 reps
RPE 6
2
Decline Bench Press (Dumbbell)
2
15 reps
RPE 7
3
Kroc Row
2
20 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
2
20 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
6
Single Leg Press
2
15 reps
RPE 8
7
Knee Raise (Captain's Chair)
3
30 reps
RPE 10
8
Landmine Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
20 reps
RPE 6
2
Decline Bench Press (Dumbbell)
2
15 reps
RPE 7
3
Kroc Row
2
20 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
2
20 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
6
Single Leg Press
2
15 reps
RPE 8
7
Knee Raise (Captain's Chair)
3
30 reps
RPE 10
8
Landmine Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
20 reps
RPE 6
2
Decline Bench Press (Dumbbell)
2
15 reps
RPE 7
3
Kroc Row
2
20 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
2
20 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
6
Single Leg Press
2
15 reps
RPE 8
7
Knee Raise (Captain's Chair)
3
30 reps
RPE 10
8
Landmine Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
20 reps
RPE 6
2
Decline Bench Press (Dumbbell)
2
15 reps
RPE 7
3
Kroc Row
2
20 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
2
20 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
6
Single Leg Press
2
15 reps
RPE 8
7
Knee Raise (Captain's Chair)
3
30 reps
RPE 10
8
Landmine Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
20 reps
RPE 6
2
Decline Bench Press (Dumbbell)
2
15 reps
RPE 7
3
Kroc Row
2
20 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
2
20 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
6
Single Leg Press
2
15 reps
RPE 8
7
Knee Raise (Captain's Chair)
3
30 reps
RPE 10
8
Landmine Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
20 reps
RPE 6
2
Decline Bench Press (Dumbbell)
2
15 reps
RPE 7
3
Kroc Row
2
20 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
2
20 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
6
Single Leg Press
2
15 reps
RPE 8
7
Knee Raise (Captain's Chair)
3
30 reps
RPE 10
8
Landmine Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
20 reps
RPE 6
2
Decline Bench Press (Dumbbell)
2
15 reps
RPE 7
3
Kroc Row
2
20 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
2
20 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
6
Single Leg Press
2
15 reps
RPE 8
7
Knee Raise (Captain's Chair)
3
30 reps
RPE 10
8
Landmine Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
20 reps
RPE 6
2
Decline Bench Press (Dumbbell)
2
15 reps
RPE 7
3
Kroc Row
2
20 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
2
20 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
6
Single Leg Press
2
15 reps
RPE 8
7
Knee Raise (Captain's Chair)
3
30 reps
RPE 10
8
Landmine Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
20 reps
RPE 6
2
Decline Bench Press (Dumbbell)
2
15 reps
RPE 7
3
Kroc Row
2
20 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
2
20 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
20 reps
RPE 7
6
Single Leg Press
2
15 reps
RPE 8
7
Knee Raise (Captain's Chair)
3
30 reps
RPE 10
8
Landmine Twist
3
15 reps
RPE 10
Week 1
1 / 15 Weeks
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
@8-10
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@8-10
3
Pull Through (Cable)
2 Sets
15 Reps
@9
4
Cable Crunch
3 Sets
15 Reps
@10
5
Straight Leg Calf Raise
3 Sets
15 Reps
@9
6
Leg Extension
3 Sets
15 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@8-10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8-10
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8-10
4
Pullover (Dumbbell)
2 Sets
10 Reps
@8-10
5
Tricep Extension (Cable)
3 Sets
15 Reps
@8-10
6
Katana Extension
3 Sets
15 Reps
@8-10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@8-10
3
Hack Squat
3 Sets
10 Reps
@8-10
4
Glute Bridge (Barbell)
2 Sets
15 Reps
@8-10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Leg Curl
3 Sets
10 Reps
@8-10
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8-10
3
Dumbbell Row
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9-10
5
Hammer Curl (Cable)
3 Sets
15 Reps
@8-10
6
Seated Row (Cable)
3 Sets
10 Reps
@8-10
Day 5
1
Arnold Press
2 Sets
20 Reps
@6
2
Decline Bench Press (Dumbbell)
2 Sets
15 Reps
@7
3
Kroc Row
2 Sets
20 Reps
@7
4
Face Away Cable Curl
3 Sets
15 Reps
@8
5
Single Arm Tricep Extension (Cable)
2 Sets
20 Reps
@8
6
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
@7
7
Single Leg Press
2 Sets
15 Reps
@8
8
Knee Raise (Captain's Chair)
3 Sets
30 Reps
@10
9
Landmine Twist
3 Sets
15 Reps
@10