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BoostcampPNG

Lifting/bodybuilding blend

by Xavion L.

Program Description

This program is pretty easy to follow, and is for people who don't really enjoy most of the "traditional" compound lifts and for people like me that have very bad knee pains/problems which makes lots of squatting types very difficult and painful, and simply not worth it.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 30, 2025 06:40
  • Last Edited
    Sep 30, 2025 08:19
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Upper Back
11.3%
Hamstrings
10.8%
Glutes
8.8%
Triceps
7.4%
Lats
6.9%
Front Delts
5.9%
Abs
5.9%
Lower Back
4.9%
Rear Delts
4.9%
Middle Delts
4.9%
Chest
4.9%
Biceps
4.4%
Forearms
2.9%
Calves
2.5%
Abductors
1%
Adductors
0.5%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
6 reps
RPE 10
2
Face Pull
2
1
15 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
6 reps
RPE 10
2
Face Pull
2
1
15 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
6 reps
RPE 10
2
Face Pull
2
1
15 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
6 reps
RPE 10
2
Face Pull
2
1
15 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
6 reps
RPE 10
2
Face Pull
2
1
15 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
6 reps
RPE 10
2
Face Pull
2
1
15 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
6 reps
RPE 10
2
Face Pull
2
1
15 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
6 reps
RPE 10
2
Face Pull
2
1
15 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
6 reps
RPE 10
2
Face Pull
2
1
15 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
6 reps
RPE 10
2
Face Pull
2
1
15 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
6 reps
RPE 10
2
Face Pull
2
1
15 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
6 reps
RPE 10
2
Face Pull
2
1
15 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
6 reps
RPE 10
2
Face Pull
2
1
15 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
6 reps
RPE 10
2
Face Pull
2
1
15 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
6 reps
RPE 10
2
Face Pull
2
1
15 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Press
3
8 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8.5
6
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Press
3
8 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8.5
6
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Press
3
8 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8.5
6
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Press
3
8 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8.5
6
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Press
3
8 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8.5
6
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Press
3
8 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8.5
6
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Press
3
8 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8.5
6
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Press
3
8 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8.5
6
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Press
3
8 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8.5
6
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Press
3
8 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8.5
6
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Press
3
8 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8.5
6
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Press
3
8 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8.5
6
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Press
3
8 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8.5
6
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Press
3
8 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8.5
6
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Press
3
8 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8.5
6
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Single Arm Row (Cable)
3
10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Single Arm Row (Cable)
3
10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Single Arm Row (Cable)
3
10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Single Arm Row (Cable)
3
10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Single Arm Row (Cable)
3
10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Single Arm Row (Cable)
3
10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Single Arm Row (Cable)
3
10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Single Arm Row (Cable)
3
10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Single Arm Row (Cable)
3
10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Single Arm Row (Cable)
3
10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Single Arm Row (Cable)
3
10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Single Arm Row (Cable)
3
10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Single Arm Row (Cable)
3
10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Single Arm Row (Cable)
3
10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Single Arm Row (Cable)
3
10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Lunge (Dumbbell)
3
12 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Russian Twist
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Lunge (Dumbbell)
3
12 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Russian Twist
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Lunge (Dumbbell)
3
12 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Russian Twist
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Lunge (Dumbbell)
3
12 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Russian Twist
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Lunge (Dumbbell)
3
12 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Russian Twist
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Lunge (Dumbbell)
3
12 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Russian Twist
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Lunge (Dumbbell)
3
12 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Russian Twist
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Lunge (Dumbbell)
3
12 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Russian Twist
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Lunge (Dumbbell)
3
12 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Russian Twist
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Lunge (Dumbbell)
3
12 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Russian Twist
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Lunge (Dumbbell)
3
12 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Russian Twist
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Lunge (Dumbbell)
3
12 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Russian Twist
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Lunge (Dumbbell)
3
12 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Russian Twist
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Lunge (Dumbbell)
3
12 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Russian Twist
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 10
2
Lunge (Dumbbell)
3
12 reps
RPE 10
3
Reverse Hyperextension
3
10 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Russian Twist
3
12 reps
RPE 10
Week 1
1 / 15 Weeks
Day 2
1
Hack Squat
3 Sets
12 Reps
@10
2
Leg Press
3 Sets
8 Reps
@10
3
Reverse Hyperextension
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
12 Reps
@10
5
Leg Extension
3 Sets
15 Reps
@8.5
6
Plank
3 Sets
1 mins
@10
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8.5
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@10
3
Single Arm Row (Cable)
3 Sets
10 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
Day 4
1
Leg Press
3 Sets
12 Reps
@10
2
Lunge (Dumbbell)
3 Sets
12 Reps
@10
3
Reverse Hyperextension
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
12 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Russian Twist
3 Sets
12 Reps
@10
Day 1
1
Decline Push Up
3 Sets
6 Reps
@10
2
Face Pull
2 Sets
1 Set
15 Reps
12 Reps
@9
@10
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@10
4
Overhead Press (Barbell)
3 Sets
8 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@10