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Ryder 2.0

by Ryan S.

Program Description

Get real big and strong I guess

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 11, 2026 10:09
  • Last Edited
    Jan 12, 2026 12:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.7%
Glutes
10%
Hamstrings
9.3%
Front Delts
8.9%
Quadriceps
8.6%
Upper Back
7.9%
Lats
7.1%
Chest
6.4%
Biceps
6.4%
Abs
5.7%
Lower Back
5%
Middle Delts
4.3%
Calves
4.3%
Forearms
1.4%
Stretching
1.4%
Adductors
1.4%
Rear Delts
1.1%
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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
Bench Press (Wide Grip)
1
3
12 reps
12 reps
RPE 7
-
2
Pull-Up (Weighted)
2
3-6 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
3
5-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
12 reps
12 reps
RPE 8
-
2
Pull-Up (Weighted)
2
3-6 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
3
5-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
12 reps
12 reps
RPE 9
-
2
Pull-Up (Weighted)
2
3-6 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
3
5-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
10 reps
10 reps
RPE 7
-
2
Pull-Up (Weighted)
2
3-6 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
3
5-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
10 reps
10 reps
RPE 8
-
2
Pull-Up (Weighted)
2
3-6 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
3
5-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
10 reps
10 reps
RPE 9
-
2
Pull-Up (Weighted)
2
3-6 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
3
5-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
8 reps
10 reps
RPE 7
-
2
Pull-Up (Weighted)
2
3-6 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
3
5-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
8 reps
10 reps
RPE 8
-
2
Pull-Up (Weighted)
2
3-6 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
3
5-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
8 reps
10 reps
RPE 9
-
2
Pull-Up (Weighted)
2
3-6 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
3
5-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
5 reps
7 reps
RPE 7
-
2
Pull-Up (Weighted)
2
3-6 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
3
5-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
5 reps
5 reps
RPE 8
-
2
Pull-Up (Weighted)
2
3-6 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
3
5-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
5 reps
5 reps
RPE 9
-
2
Pull-Up (Weighted)
2
3-6 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
3
5-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
-
7
Preacher Curl (Dumbbell)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
3
12 reps
12 reps
RPE 7
-
2
Back Extension (Weighted)
2
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Hamstring Curl
2
5-10 reps
-
5
1/2 Kneeling Adductor Rock Back
2
5-10 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
3
12 reps
12 reps
RPE 8
-
2
Back Extension (Weighted)
2
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Hamstring Curl
2
5-10 reps
-
5
1/2 Kneeling Adductor Rock Back
2
5-10 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
3
12 reps
12 reps
RPE 9
-
2
Back Extension (Weighted)
2
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Hamstring Curl
2
5-10 reps
-
5
1/2 Kneeling Adductor Rock Back
2
5-10 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
3
10 reps
10 reps
RPE 7
-
2
Back Extension (Weighted)
2
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Hamstring Curl
2
5-10 reps
-
5
1/2 Kneeling Adductor Rock Back
2
5-10 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2
Back Extension (Weighted)
2
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Hamstring Curl
2
5-10 reps
-
5
1/2 Kneeling Adductor Rock Back
2
5-10 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
3
10 reps
10 reps
RPE 9
-
2
Back Extension (Weighted)
2
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Hamstring Curl
2
5-10 reps
-
5
1/2 Kneeling Adductor Rock Back
2
5-10 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
3
8 reps
10 reps
RPE 7
-
2
Back Extension (Weighted)
2
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Hamstring Curl
2
5-10 reps
-
5
1/2 Kneeling Adductor Rock Back
2
5-10 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
3
8 reps
10 reps
RPE 8
-
2
Back Extension (Weighted)
2
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Hamstring Curl
2
5-10 reps
-
5
1/2 Kneeling Adductor Rock Back
2
5-10 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
3
8 reps
10 reps
RPE 9
-
2
Back Extension (Weighted)
2
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Hamstring Curl
2
5-10 reps
-
5
1/2 Kneeling Adductor Rock Back
2
5-10 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
3
5 reps
7 reps
RPE 7
-
2
Back Extension (Weighted)
2
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Hamstring Curl
2
5-10 reps
-
5
1/2 Kneeling Adductor Rock Back
2
5-10 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2
Back Extension (Weighted)
2
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Hamstring Curl
2
5-10 reps
-
5
1/2 Kneeling Adductor Rock Back
2
5-10 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
3
5 reps
5 reps
RPE 9
-
2
Back Extension (Weighted)
2
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Hamstring Curl
2
5-10 reps
-
5
1/2 Kneeling Adductor Rock Back
2
5-10 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
12 reps
12 reps
RPE 7
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Shoulder Press (Machine)
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
12 reps
12 reps
RPE 8
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Shoulder Press (Machine)
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
12 reps
12 reps
RPE 9
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Shoulder Press (Machine)
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
10 reps
10 reps
RPE 7
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Shoulder Press (Machine)
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Shoulder Press (Machine)
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
10 reps
10 reps
RPE 9
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Shoulder Press (Machine)
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
8 reps
10 reps
RPE 7
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Shoulder Press (Machine)
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
8 reps
10 reps
RPE 8
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Shoulder Press (Machine)
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
8 reps
10 reps
RPE 9
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Shoulder Press (Machine)
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
5 reps
7 reps
RPE 7
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Shoulder Press (Machine)
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Shoulder Press (Machine)
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
5 reps
5 reps
RPE 9
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Shoulder Press (Machine)
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12 reps
12 reps
RPE 7
-
2
Hack Squat
2
5-8 reps
-
3
Calf Raise (Machine)
3
10-20 reps
-
4
Leg Extension (Dumbbell)
2
8-12 reps
-
5
Hip Thrust (Machine)
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Decline Crunch
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12 reps
12 reps
RPE 8
-
2
Hack Squat
2
5-8 reps
-
3
Calf Raise (Machine)
3
10-20 reps
-
4
Leg Extension (Dumbbell)
2
8-12 reps
-
5
Hip Thrust (Machine)
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Decline Crunch
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12 reps
12 reps
RPE 9
-
2
Hack Squat
2
5-8 reps
-
3
Calf Raise (Machine)
3
10-20 reps
-
4
Leg Extension (Dumbbell)
2
8-12 reps
-
5
Hip Thrust (Machine)
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Decline Crunch
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10 reps
10 reps
RPE 7
-
2
Hack Squat
2
5-8 reps
-
3
Calf Raise (Machine)
3
10-20 reps
-
4
Leg Extension (Dumbbell)
2
8-12 reps
-
5
Hip Thrust (Machine)
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Decline Crunch
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2
Hack Squat
2
5-8 reps
-
3
Calf Raise (Machine)
3
10-20 reps
-
4
Leg Extension (Dumbbell)
2
8-12 reps
-
5
Hip Thrust (Machine)
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Decline Crunch
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10 reps
10 reps
RPE 9
-
2
Hack Squat
2
5-8 reps
-
3
Calf Raise (Machine)
3
10-20 reps
-
4
Leg Extension (Dumbbell)
2
8-12 reps
-
5
Hip Thrust (Machine)
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Decline Crunch
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8 reps
10 reps
RPE 7
-
2
Hack Squat
2
5-8 reps
-
3
Calf Raise (Machine)
3
10-20 reps
-
4
Leg Extension (Dumbbell)
2
8-12 reps
-
5
Hip Thrust (Machine)
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Decline Crunch
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8 reps
10 reps
RPE 8
-
2
Hack Squat
2
5-8 reps
-
3
Calf Raise (Machine)
3
10-20 reps
-
4
Leg Extension (Dumbbell)
2
8-12 reps
-
5
Hip Thrust (Machine)
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Decline Crunch
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8 reps
10 reps
RPE 9
-
2
Hack Squat
2
5-8 reps
-
3
Calf Raise (Machine)
3
10-20 reps
-
4
Leg Extension (Dumbbell)
2
8-12 reps
-
5
Hip Thrust (Machine)
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Decline Crunch
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
7 reps
RPE 7
-
2
Hack Squat
2
5-8 reps
-
3
Calf Raise (Machine)
3
10-20 reps
-
4
Leg Extension (Dumbbell)
2
8-12 reps
-
5
Hip Thrust (Machine)
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Decline Crunch
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2
Hack Squat
2
5-8 reps
-
3
Calf Raise (Machine)
3
10-20 reps
-
4
Leg Extension (Dumbbell)
2
8-12 reps
-
5
Hip Thrust (Machine)
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Decline Crunch
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 9
-
2
Hack Squat
2
5-8 reps
-
3
Calf Raise (Machine)
3
10-20 reps
-
4
Leg Extension (Dumbbell)
2
8-12 reps
-
5
Hip Thrust (Machine)
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Decline Crunch
2
5-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Wide Grip)
1 Set
3 Sets
12 Reps
12 Reps
@7
-
2
Pull-Up (Weighted)
2 Sets
3-6 Reps
-
3
Incline Chest Press (Machine)
2 Sets
5-10 Reps
-
4
Chest Supported Row (Machine)
2 Sets
5-10 Reps
-
5
Lateral Raise (Machine)
3 Sets
5-10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
5-10 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
5-10 Reps
-
Day 2
1
Bulgarian Split Squat (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@7
-
2
Back Extension (Weighted)
2 Sets
5-10 Reps
-
3
Standing Calf Raise
3 Sets
5-10 Reps
-
4
Hamstring Curl
2 Sets
5-10 Reps
-
5
1/2 Kneeling Adductor Rock Back
2 Sets
5-10 Reps
-
6
Abs Crunch (Weighted)
2 Sets
8-12 Reps
-
Day 3
1
Bent Over Row (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@7
-
2
Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
3
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
-
4
Shoulder Press (Machine)
2 Sets
5-10 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@7
-
2
Hack Squat
2 Sets
5-8 Reps
-
3
Calf Raise (Machine)
3 Sets
10-20 Reps
-
4
Leg Extension (Dumbbell)
2 Sets
8-12 Reps
-
5
Hip Thrust (Machine)
2 Sets
5-10 Reps
-
6
Hip Adductor (Machine)
2 Sets
5-10 Reps
-
7
Decline Crunch
2 Sets
5-10 Reps
-