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Get shredded

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Program Description

Use this workout plan to get shredded. Each workout will take between 60-70 mins to complete.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 21, 2024 10:37
  • Last Edited
    Jun 18, 2025 10:29

Summary

Transform your physique in just 6 weeks with the "Get Shredded" program! Designed for five intense training days each week, this program focuses on targeted leg workouts that will sculpt your quads, hamstrings, and glutes. You'll engage in a variety of exercises, including leg extensions, stiff leg deadlifts, and hamstring curls, all aimed at maximizing muscle definition and fat loss. Get ready to push your limits and unveil a leaner, stronger you!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Front Raise
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
2
1
15 reps
10 reps
RPE 8
RPE 8
7
Farmer's Walk (Weighted)
3
10 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Front Raise
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
2
1
15 reps
10 reps
RPE 8
RPE 8
7
Farmer's Walk (Weighted)
3
10 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Front Raise
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
2
1
15 reps
10 reps
RPE 8
RPE 8
7
Farmer's Walk (Weighted)
3
10 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Front Raise
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
2
1
15 reps
10 reps
RPE 8
RPE 8
7
Farmer's Walk (Weighted)
3
10 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Front Raise
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
2
1
15 reps
10 reps
RPE 8
RPE 8
7
Farmer's Walk (Weighted)
3
10 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Front Raise
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
2
1
15 reps
10 reps
RPE 8
RPE 8
7
Farmer's Walk (Weighted)
3
10 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Single Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 8
RPE 9
4
Hack Squat
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
15 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Single Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 8
RPE 9
4
Hack Squat
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
15 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Single Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 8
RPE 9
4
Hack Squat
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
15 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Single Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 8
RPE 9
4
Hack Squat
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
15 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Single Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 8
RPE 9
4
Hack Squat
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
15 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Single Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 8
RPE 9
4
Hack Squat
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
15 reps
12 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
High Row
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Hammer Curl
1
2
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Spider Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
3
21 reps
RPE 8
9
Bicep Curl (Machine)
1
1
1
15 reps
12 reps
6 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
High Row
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Hammer Curl
1
2
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Spider Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
3
21 reps
RPE 8
9
Bicep Curl (Machine)
1
1
1
15 reps
12 reps
6 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
High Row
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Hammer Curl
1
2
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Spider Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
3
21 reps
RPE 8
9
Bicep Curl (Machine)
1
1
1
15 reps
12 reps
6 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
High Row
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Hammer Curl
1
2
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Spider Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
3
21 reps
RPE 8
9
Bicep Curl (Machine)
1
1
1
15 reps
12 reps
6 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
High Row
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Hammer Curl
1
2
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Spider Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
3
21 reps
RPE 8
9
Bicep Curl (Machine)
1
1
1
15 reps
12 reps
6 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
High Row
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Hammer Curl
1
2
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Spider Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
3
21 reps
RPE 8
9
Bicep Curl (Machine)
1
1
1
15 reps
12 reps
6 reps
RPE 7
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
1
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
9
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
1
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
9
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
1
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
9
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
1
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
9
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
1
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
9
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
1
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
9
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Week 1
1 / 6 Weeks
Day 4
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Single Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
@8
@8
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
1 Reps
@8
@8
@8
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5 Reps
@8
@8
@8
@8
@8
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8
@8
@8
6
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
@9
@8
@8
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@8
@9
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
9
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 3
1
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
3 Reps
@8
@8
@8
@8
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
3
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
5
High Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
6
Hammer Curl
1 Set
2 Sets
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
7
Spider Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
8
21s (EZ Bar)
3 Sets
21 Reps
@8
9
Bicep Curl (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
6 Reps
@7
@7
@8
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@7
@8
@8
@8
3
Front Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@7
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@7
@8
@8
6
Wrist Curls
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
7
Farmer's Walk (Weighted)
3 Sets
10 Reps
@8
8
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8