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Bricked as fricked

by Blain D.

Program Description

To build muscle and horse around some steel. I’d take a rest day in between each workout and push the workouts hard!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 20, 2025 08:22
  • Last Edited
    Oct 24, 2025 10:16

Summary

Unleash your strength with the "Bricked as fricked" program, a comprehensive 12-week journey designed to build muscle and enhance your lower body power. Committing just four days a week, you'll tackle a variety of exercises, including Romanian deadlifts, pendulum squats, and kettlebell presses, all aimed at sculpting your legs and improving overall stability. Each session is thoughtfully structured with progressive intensity, ensuring you push your limits while allowing for recovery. Get ready to transform your physique and embrace the grind!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.1%
Quadriceps
11.1%
Hamstrings
9.7%
Triceps
8.7%
Abs
8.2%
Glutes
7.4%
Lats
6.9%
Front Delts
6.9%
Chest
6.4%
Middle Delts
5.9%
Upper Back
5.9%
Adductors
3.4%
Rear Delts
2.9%
Lower Back
2%
Forearms
2%
Calves
1.6%
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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 (reverse Grip)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-5 reps
4-5 reps
4-5 reps
RPE 8
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-5 reps
4-5 reps
4-5 reps
RPE 8
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-5 reps
4-5 reps
4-5 reps
RPE 8
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-5 reps
4-5 reps
4-5 reps
RPE 8
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
2
Pendulum Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@10
4
Single-Leg Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Sissy Squat
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Standing Calf Raise
1 Set
AMRAP
@10
Day 4
1
Platz Squat
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9
2
Sumo Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Kettlebell Press
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
4
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
5
Seated Hamstring Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
6
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
7
Standing Calf Raise
1 Set
AMRAP
@10
Day 3
1
Bent Over Row (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@10
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@10
5B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@10
6
Plank
3 Sets
1 mins
-
Day 1
1
Bench Press (reverse Grip)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
2
Underhand Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
3
Skull Crusher (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8.5
@10
4
Hammer Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
6
Bicep Curl (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
7
Active Plank
3 Sets
8-10 Reps
@8.5