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BoostcampPNG

Gym penguin - strength and aesthetics program

by Oneza Productions
20 athletes joined

Program Description

the purpose if the program is to gain strength in important movements like squats and pullups while also sculpting the body in desired ways.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 30, 2023 06:13
  • Last Edited
    Sep 27, 2024 03:32
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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
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
1
8-12 reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Week 1
1 / 12 Weeks
Day 3
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 4
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps
Day 1
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
2A
Push Up
5 Sets
20+ Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
3B
Dip (Assisted)
4 Sets
1 Set
8-12 Reps
-
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4B
Pike push up
3 Sets
20+ Reps
5
Dead Hang
3 Sets
1 mins
Day 2
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
4A
Hamstring Curl
4 Sets
10-20 Reps
4B
Leg Extension
4 Sets
10-20 Reps
5
Sit Up
4 Sets
12-15 Reps