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BoostcampPNG

Mass Gaining LOCK-IN Phase test

by Peter S.

Program Description

- The upper lower split allows for three rest days per week which are critical for growth and recovery. This split offers twice per week training frequency for all muscles, which is the minimum recommended dose for optimal results. - Exercises are mostly personal preference; however, I like to include exercises with different resistance profiles or body positions for variation, which we know could influence regional hypertrophy. I found it helpful to take a week in the middle of the program as a "form reset" week, by recording your sets using your phone, and making sure that your eccentrics (lowering phase) are still controlled and your lifting form looks good, before continuing the program. - 4-12 rep range. Last set of higher rep (6-12) exercises is taken to failure with heavier sets always taken to 1-2 RIR to maximize the number of growth-promoting reps (effective reps) and efficiency. All programmed sets should feel hard and should be completed with good form. - After 8 weeks assess progress. If progress is good, keep going! If you are stalling, have achy joints, or any other symptoms of overreaching, take a deload week. If your keep pushing, take a deload week after week 12 regardless. Total Volume (Direct weekly Sets) - Lats: 8 - Chest: 8 - Quads: 8 - Side delts: 8 - Calfs: 8 - Forearms: 7 - Triceps: 7 - Biceps: 7 - Hamstrings: 7 - Rear delts: 6 - Abs: 6 - Adductors: 5 - Glutes: 4 - Erectors: 0 - Traps: 0

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 10, 2025 08:30
  • Last Edited
    Aug 10, 2025 09:57

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Lat Pulldown
2
4-6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Super-Rom Lateral Raise
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
High Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Grip Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Triceps Extension (Dumbbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5B
Preacher Curl Machine
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Super-Rom Lateral Raise
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
High Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Grip Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Triceps Extension (Dumbbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5B
Preacher Curl Machine
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Super-Rom Lateral Raise
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
High Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Grip Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Triceps Extension (Dumbbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5B
Preacher Curl Machine
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Super-Rom Lateral Raise
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
High Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Grip Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Triceps Extension (Dumbbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5B
Preacher Curl Machine
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Super-Rom Lateral Raise
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
High Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Grip Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Triceps Extension (Dumbbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5B
Preacher Curl Machine
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Super-Rom Lateral Raise
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
High Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Grip Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Triceps Extension (Dumbbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5B
Preacher Curl Machine
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Super-Rom Lateral Raise
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
High Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Grip Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Triceps Extension (Dumbbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5B
Preacher Curl Machine
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Super-Rom Lateral Raise
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
High Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Grip Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Triceps Extension (Dumbbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5B
Preacher Curl Machine
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Super-Rom Lateral Raise
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
High Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Grip Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Triceps Extension (Dumbbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5B
Preacher Curl Machine
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Super-Rom Lateral Raise
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
High Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Grip Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Triceps Extension (Dumbbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5B
Preacher Curl Machine
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Super-Rom Lateral Raise
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
High Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Grip Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Triceps Extension (Dumbbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5B
Preacher Curl Machine
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Super-Rom Lateral Raise
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
High Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4B
Grip Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Triceps Extension (Dumbbell)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5B
Preacher Curl Machine
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Machine Squat
4
4-6 reps
RPE 9
2
Lying Leg Curl
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Leg Calf Raise (Weighted)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Machine Squat
4
4-6 reps
RPE 9
2
Lying Leg Curl
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Leg Calf Raise (Weighted)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Machine Squat
4
4-6 reps
RPE 9
2
Lying Leg Curl
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Leg Calf Raise (Weighted)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Machine Squat
4
4-6 reps
RPE 9
2
Lying Leg Curl
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Leg Calf Raise (Weighted)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Machine Squat
4
4-6 reps
RPE 9
2
Lying Leg Curl
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Leg Calf Raise (Weighted)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Machine Squat
4
4-6 reps
RPE 9
2
Lying Leg Curl
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Leg Calf Raise (Weighted)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Machine Squat
4
4-6 reps
RPE 9
2
Lying Leg Curl
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Leg Calf Raise (Weighted)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Machine Squat
4
4-6 reps
RPE 9
2
Lying Leg Curl
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Leg Calf Raise (Weighted)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Machine Squat
4
4-6 reps
RPE 9
2
Lying Leg Curl
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Leg Calf Raise (Weighted)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Machine Squat
4
4-6 reps
RPE 9
2
Lying Leg Curl
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Leg Calf Raise (Weighted)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Machine Squat
4
4-6 reps
RPE 9
2
Lying Leg Curl
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Leg Calf Raise (Weighted)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Machine Squat
4
4-6 reps
RPE 9
2
Lying Leg Curl
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Leg Calf Raise (Weighted)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Reverse Pec Deck
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Seated Dumbbell Curl
4
4-6 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Wrist Curl (EZ Bar)
4
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Reverse Pec Deck
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Seated Dumbbell Curl
4
4-6 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Wrist Curl (EZ Bar)
4
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Reverse Pec Deck
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Seated Dumbbell Curl
4
4-6 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Wrist Curl (EZ Bar)
4
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Reverse Pec Deck
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Seated Dumbbell Curl
4
4-6 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Wrist Curl (EZ Bar)
4
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Reverse Pec Deck
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Seated Dumbbell Curl
4
4-6 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Wrist Curl (EZ Bar)
4
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Reverse Pec Deck
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Seated Dumbbell Curl
4
4-6 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Wrist Curl (EZ Bar)
4
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Reverse Pec Deck
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Seated Dumbbell Curl
4
4-6 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Wrist Curl (EZ Bar)
4
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Reverse Pec Deck
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Seated Dumbbell Curl
4
4-6 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Wrist Curl (EZ Bar)
4
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Reverse Pec Deck
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Seated Dumbbell Curl
4
4-6 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Wrist Curl (EZ Bar)
4
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Reverse Pec Deck
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Seated Dumbbell Curl
4
4-6 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Wrist Curl (EZ Bar)
4
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Reverse Pec Deck
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Seated Dumbbell Curl
4
4-6 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Wrist Curl (EZ Bar)
4
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-6 reps
RPE 9
2
Chest Supported Row (Machine)
3
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3A
Reverse Pec Deck
2
1
6-9 reps
6-9 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4A
Seated Dumbbell Curl
4
4-6 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Wrist Curl (EZ Bar)
4
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4-6 reps
RPE 9
2
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Front Foot Elevated Lunge (Smith Machine)
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Leg Raise (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4-6 reps
RPE 9
2
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Front Foot Elevated Lunge (Smith Machine)
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Leg Raise (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4-6 reps
RPE 9
2
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Front Foot Elevated Lunge (Smith Machine)
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Leg Raise (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4-6 reps
RPE 9
2
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Front Foot Elevated Lunge (Smith Machine)
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Leg Raise (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4-6 reps
RPE 9
2
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Front Foot Elevated Lunge (Smith Machine)
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Leg Raise (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4-6 reps
RPE 9
2
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Front Foot Elevated Lunge (Smith Machine)
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Leg Raise (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4-6 reps
RPE 9
2
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Front Foot Elevated Lunge (Smith Machine)
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Leg Raise (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4-6 reps
RPE 9
2
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Front Foot Elevated Lunge (Smith Machine)
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Leg Raise (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4-6 reps
RPE 9
2
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Front Foot Elevated Lunge (Smith Machine)
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Leg Raise (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4-6 reps
RPE 9
2
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Front Foot Elevated Lunge (Smith Machine)
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Leg Raise (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4-6 reps
RPE 9
2
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Front Foot Elevated Lunge (Smith Machine)
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Leg Raise (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
4-6 reps
RPE 9
2
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Front Foot Elevated Lunge (Smith Machine)
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Leg Raise (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Heel Elevated Smith Machine Squat
4 Sets
4-6 Reps
@9
2
Lying Leg Curl
2 Sets
1 Set
6-9 Reps
6-9 Reps
@9
@10
3
Hip Adductor (Machine)
2 Sets
1 Set
6-9 Reps
6-9 Reps
@9
@10
4
Hip Abductor (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Single Leg Calf Raise (Weighted)
3 Sets
1 Set
6-9 Reps
6-9 Reps
@9
@10
6
Abs Crunch (Machine)
2 Sets
1 Set
6-9 Reps
6-9 Reps
@9
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
4-6 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
1 Set
6-9 Reps
6-9 Reps
@9
@10
3A
Reverse Pec Deck
2 Sets
1 Set
6-9 Reps
6-9 Reps
@9
@10
3B
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4A
Seated Dumbbell Curl
4 Sets
4-6 Reps
@9
4B
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Lateral Raise (Machine)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Wrist Curl (EZ Bar)
4 Sets
4-6 Reps
@9
Day 4
1
Stiff Leg Deadlift
4 Sets
4-6 Reps
@9
2
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Standing Calf Raise
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Front Foot Elevated Lunge (Smith Machine)
1 Set
1 Set
6-9 Reps
6-9 Reps
@9
@10
5
Leg Raise (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Hip Adductor (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Lat Pulldown
2 Sets
4-6 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
1 Set
6-9 Reps
6-9 Reps
@9
@10
3A
Super-Rom Lateral Raise
3 Sets
1 Set
6-9 Reps
6-9 Reps
@9
@10
3B
High Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4A
Single Arm Rear Delt Fly (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4B
Grip Curl (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5A
Triceps Extension (Dumbbell)
3 Sets
1 Set
6-9 Reps
6-9 Reps
@9
@10
5B
Preacher Curl Machine
2 Sets
1 Set
6-9 Reps
6-9 Reps
@9
@10