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BoostcampPNG

GVS-inspired, AI-made, 4days/week - version 2

by Giovanni
5.0
(1 rating)

Program Description

Hypertrophy. This program was AI-generated based on Geoffrey Verity Schofield principles, but extensively manually modified. This is version 2, with some minor modifications to improve the hypertrophy focus (e.g. remove chin-up and insert pull-down, only 2 sets, etc.)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 01, 2025 05:00
  • Last Edited
    Apr 04, 2025 03:36
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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
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Face Pull
2
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Face Pull
2
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Face Pull
2
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Face Pull
2
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Face Pull
2
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Face Pull
2
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Face Pull
2
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Face Pull
2
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Face Pull
2
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Face Pull
2
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Face Pull
2
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
10-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Face Pull
2
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
16-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
7
Hammer Curl (Cable)
2
10-12 reps
RPE 10
8
Cable Crunch
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
16-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
7
Cable Crunch
2
10-12 reps
RPE 10
8
Hammer Curl (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
16-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
7
Cable Crunch
2
10-12 reps
RPE 10
8
Hammer Curl (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
16-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
7
Cable Crunch
2
10-12 reps
RPE 10
8
Hammer Curl (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
16-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
7
Cable Crunch
2
10-12 reps
RPE 10
8
Hammer Curl (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
16-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
7
Cable Crunch
2
10-12 reps
RPE 10
8
Hammer Curl (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
16-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
7
Cable Crunch
2
10-12 reps
RPE 10
8
Hammer Curl (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
16-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
7
Cable Crunch
2
10-12 reps
RPE 10
8
Hammer Curl (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
16-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
7
Cable Crunch
2
10-12 reps
RPE 10
8
Hammer Curl (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
16-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
7
Cable Crunch
2
10-12 reps
RPE 10
8
Hammer Curl (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
16-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
7
Cable Crunch
2
10-12 reps
RPE 10
8
Hammer Curl (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
16-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Leg Curl
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
7
Cable Crunch
2
10-12 reps
RPE 10
8
Hammer Curl (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Arnold Press
2
8-10 reps
RPE 10
4
Pullover (Dumbbell)
2
10-12 reps
RPE 10
5
Dip (Bodyweight)
2
8-10 reps
RPE 10
6
Reverse Pec Deck
2
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Arnold Press
2
8-10 reps
RPE 10
4
Pullover (Dumbbell)
2
10-12 reps
RPE 10
5
Dip (Bodyweight)
2
8-10 reps
RPE 10
6
Reverse Pec Deck
2
12-15 reps
RPE 10
7
Shrug (Dumbbell)
2
12-15 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Arnold Press
2
8-10 reps
RPE 10
4
Pullover (Dumbbell)
2
10-12 reps
RPE 10
5
Dip (Bodyweight)
2
8-10 reps
RPE 10
6
Reverse Pec Deck
2
12-15 reps
RPE 10
7
Shrug (Dumbbell)
2
12-15 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Arnold Press
2
8-10 reps
RPE 10
4
Pullover (Dumbbell)
2
10-12 reps
RPE 10
5
Dip (Bodyweight)
2
8-10 reps
RPE 10
6
Reverse Pec Deck
2
12-15 reps
RPE 10
7
Shrug (Dumbbell)
2
12-15 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Arnold Press
2
8-10 reps
RPE 10
4
Pullover (Dumbbell)
2
10-12 reps
RPE 10
5
Dip (Bodyweight)
2
8-10 reps
RPE 10
6
Reverse Pec Deck
2
12-15 reps
RPE 10
7
Shrug (Dumbbell)
2
12-15 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Arnold Press
2
8-10 reps
RPE 10
4
Pullover (Dumbbell)
2
10-12 reps
RPE 10
5
Dip (Bodyweight)
2
8-10 reps
RPE 10
6
Reverse Pec Deck
2
12-15 reps
RPE 10
7
Shrug (Dumbbell)
2
12-15 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Arnold Press
2
8-10 reps
RPE 10
4
Pullover (Dumbbell)
2
10-12 reps
RPE 10
5
Dip (Bodyweight)
2
8-10 reps
RPE 10
6
Reverse Pec Deck
2
12-15 reps
RPE 10
7
Shrug (Dumbbell)
2
12-15 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Arnold Press
2
8-10 reps
RPE 10
4
Pullover (Dumbbell)
2
10-12 reps
RPE 10
5
Dip (Bodyweight)
2
8-10 reps
RPE 10
6
Reverse Pec Deck
2
12-15 reps
RPE 10
7
Shrug (Dumbbell)
2
12-15 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Arnold Press
2
8-10 reps
RPE 10
4
Pullover (Dumbbell)
2
10-12 reps
RPE 10
5
Dip (Bodyweight)
2
8-10 reps
RPE 10
6
Reverse Pec Deck
2
12-15 reps
RPE 10
7
Shrug (Dumbbell)
2
12-15 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Arnold Press
2
8-10 reps
RPE 10
4
Pullover (Dumbbell)
2
10-12 reps
RPE 10
5
Dip (Bodyweight)
2
8-10 reps
RPE 10
6
Reverse Pec Deck
2
12-15 reps
RPE 10
7
Shrug (Dumbbell)
2
12-15 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Arnold Press
2
8-10 reps
RPE 10
4
Pullover (Dumbbell)
2
10-12 reps
RPE 10
5
Dip (Bodyweight)
2
8-10 reps
RPE 10
6
Reverse Pec Deck
2
12-15 reps
RPE 10
7
Shrug (Dumbbell)
2
12-15 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Arnold Press
2
8-10 reps
RPE 10
4
Pullover (Dumbbell)
2
10-12 reps
RPE 10
5
Dip (Bodyweight)
2
8-10 reps
RPE 10
6
Reverse Pec Deck
2
12-15 reps
RPE 10
7
Shrug (Dumbbell)
2
12-15 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Standing Calf Raise
2
12-15 reps
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
6
Shrug (Dumbbell)
2
12-15 reps
RPE 10
7
Hanging Leg Raise
2
10-15 reps
RPE 10
8
Kettlebell Swing
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Standing Calf Raise
2
12-15 reps
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
7
Hanging Leg Raise
2
10-15 reps
RPE 10
8
Kettlebell Swing
2
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Standing Calf Raise
2
12-15 reps
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
7
Hanging Leg Raise
2
10-15 reps
RPE 10
8
Kettlebell Swing
2
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Standing Calf Raise
2
12-15 reps
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
7
Hanging Leg Raise
2
10-15 reps
RPE 10
8
Kettlebell Swing
2
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Standing Calf Raise
2
12-15 reps
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
7
Hanging Leg Raise
2
10-15 reps
RPE 10
8
Kettlebell Swing
2
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Standing Calf Raise
2
12-15 reps
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
7
Hanging Leg Raise
2
10-15 reps
RPE 10
8
Kettlebell Swing
2
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Standing Calf Raise
2
12-15 reps
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
7
Hanging Leg Raise
2
10-15 reps
RPE 10
8
Kettlebell Swing
2
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Standing Calf Raise
2
12-15 reps
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
7
Hanging Leg Raise
2
10-15 reps
RPE 10
8
Kettlebell Swing
2
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Standing Calf Raise
2
12-15 reps
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
7
Hanging Leg Raise
2
10-15 reps
RPE 10
8
Kettlebell Swing
2
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Standing Calf Raise
2
12-15 reps
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
7
Hanging Leg Raise
2
10-15 reps
RPE 10
8
Kettlebell Swing
2
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Standing Calf Raise
2
12-15 reps
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
7
Hanging Leg Raise
2
10-15 reps
RPE 10
8
Kettlebell Swing
2
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Standing Calf Raise
2
12-15 reps
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
7
Hanging Leg Raise
2
10-15 reps
RPE 10
8
Kettlebell Swing
2
25-30 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@10
2
Barbell Row
2 Sets
8-10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@10
4
Pec Deck (Machine)
2 Sets
10-12 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
6-10 Reps
@10
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
7
Face Pull
2 Sets
12-15 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
6-8 Reps
@10
2
Back Extension (Weighted)
2 Sets
8-10 Reps
@10
3
Walking Lunge (Dumbbell)
2 Sets
16-20 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
@10
5
Leg Curl
2 Sets
10-12 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
15-20 Reps
@10
7
Hammer Curl (Cable)
2 Sets
10-12 Reps
@10
8
Cable Crunch
2 Sets
10-12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@10
2
Seated Row (Cable)
2 Sets
8-10 Reps
@10
3
Arnold Press
2 Sets
8-10 Reps
@10
4
Pullover (Dumbbell)
2 Sets
10-12 Reps
@10
5
Dip (Bodyweight)
2 Sets
8-10 Reps
@10
6
Reverse Pec Deck
2 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@10
Day 4
1
Leg Press (45 Degrees)
2 Sets
8-10 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
3
Standing Calf Raise
2 Sets
12-15 Reps
@10
4
Leg Extension
2 Sets
10-12 Reps
@10
5
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@10
6
Shrug (Dumbbell)
2 Sets
12-15 Reps
@10
7
Hanging Leg Raise
2 Sets
10-15 Reps
@10
8
Kettlebell Swing
1 Set
AMRAP
@10