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Getting thicc

by Garrett S.
2 athletes joined

Program Description

To get stwong

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 03, 2024 04:55
  • Last Edited
    Jun 18, 2025 11:45

Summary

Transform your physique with "Getting thicc," a comprehensive 12-week program designed to build muscle and strength through targeted workouts. Comprising five training days each week, this program focuses on compound lifts like squats and deadlifts, complemented by isolation exercises to sculpt your legs and glutes. With a mix of barbell, dumbbell, and machine workouts, you'll engage multiple muscle groups to maximize gains. Get ready to push your limits and achieve the body you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
6 reps
5 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
6 reps
5 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
6 reps
5 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
6 reps
5 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
6 reps
5 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
6 reps
5 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
4 reps
5 reps
4 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
6 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
4 reps
5 reps
4 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
6 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
4 reps
5 reps
4 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
6 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
4 reps
5 reps
4 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
6 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
2 reps
2 reps
RPE 9.5
RPE 9
RPE 7.5
2
Stiff Leg Deadlift
3
5 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
2 reps
2 reps
RPE 9.5
RPE 9
RPE 7.5
2
Stiff Leg Deadlift
3
5 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
5 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9.5
RPE 9
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
5 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9.5
RPE 9
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
5 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9.5
RPE 9
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
5 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9.5
RPE 9
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
5 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9.5
RPE 9
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
5 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9.5
RPE 9
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
5 reps
4 reps
RPE 9
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9
RPE 8.5
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
5 reps
4 reps
RPE 9
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9
RPE 8.5
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
5 reps
4 reps
RPE 9
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9
RPE 8.5
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
5 reps
4 reps
RPE 9
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9
RPE 8.5
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
RPE 9.5
RPE 9
RPE 9
2
Bench Press (Close Grip)
1
1
3 reps
5 reps
RPE 9
RPE 8.5
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
RPE 9.5
RPE 9
RPE 9
2
Bench Press (Close Grip)
1
1
3 reps
5 reps
RPE 9
RPE 8.5
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9.5
RPE 9
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9.5
RPE 9
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9.5
RPE 9
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9.5
RPE 9
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9.5
RPE 9
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9.5
RPE 9
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 8.5
2
Squat (Barbell)
3
6-8 reps
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 8.5
2
Squat (Barbell)
3
6-8 reps
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 8.5
2
Squat (Barbell)
3
6-8 reps
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 8.5
2
Squat (Barbell)
3
6-8 reps
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
4 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
4 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9
2
Overhead Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9
2
Overhead Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
5 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
5 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
5 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
5 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
5 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
5 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3 reps
4 reps
5 reps
RPE 9.5
RPE 8.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3 reps
4 reps
5 reps
RPE 9.5
RPE 8.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3 reps
4 reps
5 reps
RPE 9.5
RPE 8.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3 reps
4 reps
5 reps
RPE 9.5
RPE 8.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2 reps
3 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2 reps
3 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 5
1
Squat (Barbell)
2 Sets
2 Sets
4 Reps
5 Reps
@9.5
@8.5
2
Lunge (Dumbbell)
2 Sets
6 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
10 Reps
@9
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
6 Reps
5 Reps
@9.5
@9
@7.5
@7.5
2
Stiff Leg Deadlift
3 Sets
8 Reps
@7
3
Back Extension (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9.5
4
Lying Leg Curl
3 Sets
8 Reps
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@9.5
@9
@8.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@9.5
@9
@8.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9.5
@9
@8.5
3
Hip Adductor (Machine)
2 Sets
6 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
6 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
@8
2
Bench Press (Close Grip)
1 Set
1 Set
4 Reps
6 Reps
@9.5
@9
3
Shrug (Barbell)
3 Sets
6 Reps
@9
4
Face Pull
3 Sets
10 Reps
@7