logo
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
    Jun 18, 2025 12:54

Summary

Unlock your strength potential with this dynamic 12-week program designed for dedicated lifters. Training four days a week, you'll focus on both upper and lower body workouts, incorporating a mix of free weights and machines to build muscle and enhance endurance. Each session is meticulously crafted to challenge you with targeted exercises like the Incline Bench Press, Squats, and Arnold Press, ensuring balanced development across all major muscle groups. Get ready to elevate your fitness game and achieve the results you've been striving for!
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
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