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Sanchos Kebab

by Aslan G.
1 athletes joined

Program Description

H

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    170 minutes
  • Created
    May 24, 2025 11:01
  • Last Edited
    Jun 18, 2025 09:06

Summary

Get ready to transform your physique with the Sanchos Kebab program, a comprehensive 9-week training plan designed for serious lifters. Committing to 5 days a week, you'll tackle a variety of push, pull, and leg workouts that incorporate both free weights and machines, ensuring a balanced approach to strength and hypertrophy. Each session is strategically crafted to challenge your muscles and maximize gains, featuring exercises like the Bench Press, Squat, and Weighted Dips. With a focus on intensity and volume, this program will push your limits and help you achieve your fitness goals.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
5 reps
80%
77%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Dip (Weighted)
1
1
1
6 reps
4 reps
3 reps
RPE 9
RPE 8
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 9
6
Chest Fly (Machine)
3
8 reps
RPE 9
7
Lateral Raise (Cable)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
4 reps
85%
82%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Dip (Weighted)
2
1
6 reps
5 reps
RPE 10
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 9
6
Chest Fly (Machine)
3
8 reps
RPE 9
7
Lateral Raise (Cable)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
4 reps
85%
82%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Dip (Weighted)
2
1
6 reps
5 reps
RPE 10
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 9
6
Chest Fly (Machine)
3
8 reps
RPE 9
7
Lateral Raise (Cable)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
4 reps
85%
82%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Dip (Weighted)
2
1
6 reps
5 reps
RPE 10
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 9
6
Chest Fly (Machine)
3
8 reps
RPE 9
7
Lateral Raise (Cable)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
4 reps
85%
82%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Dip (Weighted)
2
1
6 reps
5 reps
RPE 10
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 9
6
Chest Fly (Machine)
3
8 reps
RPE 9
7
Lateral Raise (Cable)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
4 reps
85%
82%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Dip (Weighted)
2
1
6 reps
5 reps
RPE 10
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 9
6
Chest Fly (Machine)
3
8 reps
RPE 9
7
Lateral Raise (Cable)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
4 reps
85%
82%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Dip (Weighted)
2
1
6 reps
5 reps
RPE 10
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 9
6
Chest Fly (Machine)
3
8 reps
RPE 9
7
Lateral Raise (Cable)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
4 reps
85%
82%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Dip (Weighted)
2
1
6 reps
5 reps
RPE 10
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 9
6
Chest Fly (Machine)
3
8 reps
RPE 9
7
Lateral Raise (Cable)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
4 reps
85%
82%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Dip (Weighted)
2
1
6 reps
5 reps
RPE 10
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 9
6
Chest Fly (Machine)
3
8 reps
RPE 9
7
Lateral Raise (Cable)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 8
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 8
3
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
4
Cable Low Row
3
6-8 reps
RPE 9
5
Back Extension
1
2
6 reps
6 reps
RPE 9
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 10
8
Lat Pulldown (Single Arm)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 8
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 8
3
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
4
Cable Low Row
3
6-8 reps
RPE 9
5
Back Extension
1
2
6 reps
6 reps
RPE 9
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 10
8
Lat Pulldown (Single Arm)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 8
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 8
3
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
4
Cable Low Row
3
6-8 reps
RPE 9
5
Back Extension
1
2
6 reps
6 reps
RPE 9
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 10
8
Lat Pulldown (Single Arm)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 8
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 8
3
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
4
Cable Low Row
3
6-8 reps
RPE 9
5
Back Extension
1
2
6 reps
6 reps
RPE 9
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 10
8
Lat Pulldown (Single Arm)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 8
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 8
3
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
4
Cable Low Row
3
6-8 reps
RPE 9
5
Back Extension
1
2
6 reps
6 reps
RPE 9
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 10
8
Lat Pulldown (Single Arm)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 8
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 8
3
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
4
Cable Low Row
3
6-8 reps
RPE 9
5
Back Extension
1
2
6 reps
6 reps
RPE 9
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 10
8
Lat Pulldown (Single Arm)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 8
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 8
3
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
4
Cable Low Row
3
6-8 reps
RPE 9
5
Back Extension
1
2
6 reps
6 reps
RPE 9
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 10
8
Lat Pulldown (Single Arm)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 8
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 8
3
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
4
Cable Low Row
3
6-8 reps
RPE 9
5
Back Extension
1
2
6 reps
6 reps
RPE 9
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 10
8
Lat Pulldown (Single Arm)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 8
2
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 8
3
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
4
Cable Low Row
3
6-8 reps
RPE 9
5
Back Extension
1
2
6 reps
6 reps
RPE 9
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 10
8
Lat Pulldown (Single Arm)
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Squat (Barbell)
1
3
4 reps
5 reps
75%
70%
3
Leg Extension
3
10-12 reps
RPE 9
4
Hack Squat
3
6 reps
RPE 9
5
Hamstring Curl
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Squat (Barbell)
1
3
4 reps
5 reps
75%
70%
3
Leg Extension
3
10-12 reps
RPE 9
4
Hack Squat
3
6 reps
RPE 9
5
Hamstring Curl
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Squat (Barbell)
1
3
4 reps
5 reps
75%
70%
3
Leg Extension
3
10-12 reps
RPE 9
4
Hack Squat
3
6 reps
RPE 9
5
Hamstring Curl
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Squat (Barbell)
1
3
4 reps
5 reps
75%
70%
3
Leg Extension
3
10-12 reps
RPE 9
4
Hack Squat
3
6 reps
RPE 9
5
Hamstring Curl
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Squat (Barbell)
1
3
4 reps
5 reps
75%
70%
3
Leg Extension
3
10-12 reps
RPE 9
4
Hack Squat
3
6 reps
RPE 9
5
Hamstring Curl
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Squat (Barbell)
1
3
4 reps
5 reps
75%
70%
3
Leg Extension
3
10-12 reps
RPE 9
4
Hack Squat
3
6 reps
RPE 9
5
Hamstring Curl
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Squat (Barbell)
1
3
4 reps
5 reps
75%
70%
3
Leg Extension
3
10-12 reps
RPE 9
4
Hack Squat
3
6 reps
RPE 9
5
Hamstring Curl
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Squat (Barbell)
1
3
4 reps
5 reps
75%
70%
3
Leg Extension
3
10-12 reps
RPE 9
4
Hack Squat
3
6 reps
RPE 9
5
Hamstring Curl
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
RPE 9
RPE 9
2
Squat (Barbell)
1
3
4 reps
5 reps
75%
70%
3
Leg Extension
3
10-12 reps
RPE 9
4
Hack Squat
3
6 reps
RPE 9
5
Hamstring Curl
1
2
6-8 reps
6-8 reps
RPE 10
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4 reps
4 reps
85%
80%
2
Deadlift (Barbell)
1
2
3 reps
5 reps
85%
80%
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8 reps
6 reps
RPE 10
RPE 9
5
Bicep Curl (Dumbbell)
2
5 reps
RPE 10
6
Dip (Weighted)
1
2
6 reps
5 reps
RPE 10
RPE 9
7
Cable Low Row
2
8 reps
RPE 8
8
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
4 reps
85%
80%
2
Deadlift (Barbell)
1
2
3 reps
5 reps
85%
77%
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
1
8 reps
6 reps
RPE 10
RPE 9
5
Bicep Curl (Dumbbell)
2
5 reps
RPE 10
6
Dip (Weighted)
1
2
6 reps
5 reps
RPE 10
RPE 9
7
Cable Low Row
2
8 reps
RPE 8
8
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
4 reps
85%
80%
2
Deadlift (Barbell)
1
2
3 reps
5 reps
85%
77%
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
1
8 reps
6 reps
RPE 10
RPE 9
5
Bicep Curl (Dumbbell)
2
5 reps
RPE 10
6
Dip (Weighted)
1
2
6 reps
5 reps
RPE 10
RPE 9
7
Cable Low Row
2
8 reps
RPE 8
8
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
4 reps
85%
80%
2
Deadlift (Barbell)
1
2
3 reps
5 reps
85%
77%
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
1
8 reps
6 reps
RPE 10
RPE 9
5
Bicep Curl (Dumbbell)
2
5 reps
RPE 10
6
Dip (Weighted)
1
2
6 reps
5 reps
RPE 10
RPE 9
7
Cable Low Row
2
8 reps
RPE 8
8
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
4 reps
85%
80%
2
Deadlift (Barbell)
1
2
3 reps
5 reps
85%
77%
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
1
8 reps
6 reps
RPE 10
RPE 9
5
Bicep Curl (Dumbbell)
2
5 reps
RPE 10
6
Dip (Weighted)
1
2
6 reps
5 reps
RPE 10
RPE 9
7
Cable Low Row
2
8 reps
RPE 8
8
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
4 reps
85%
80%
2
Deadlift (Barbell)
1
2
3 reps
5 reps
85%
77%
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
1
8 reps
6 reps
RPE 10
RPE 9
5
Bicep Curl (Dumbbell)
2
5 reps
RPE 10
6
Dip (Weighted)
1
2
6 reps
5 reps
RPE 10
RPE 9
7
Cable Low Row
2
8 reps
RPE 8
8
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
4 reps
85%
80%
2
Deadlift (Barbell)
1
2
3 reps
5 reps
85%
77%
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
1
8 reps
6 reps
RPE 10
RPE 9
5
Bicep Curl (Dumbbell)
2
5 reps
RPE 10
6
Dip (Weighted)
1
2
6 reps
5 reps
RPE 10
RPE 9
7
Cable Low Row
2
8 reps
RPE 8
8
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
4 reps
85%
80%
2
Deadlift (Barbell)
1
2
3 reps
5 reps
85%
77%
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
1
8 reps
6 reps
RPE 10
RPE 9
5
Bicep Curl (Dumbbell)
2
5 reps
RPE 10
6
Dip (Weighted)
1
2
6 reps
5 reps
RPE 10
RPE 9
7
Cable Low Row
2
8 reps
RPE 8
8
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
4 reps
85%
80%
2
Deadlift (Barbell)
1
2
3 reps
5 reps
85%
77%
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
1
8 reps
6 reps
RPE 10
RPE 9
5
Bicep Curl (Dumbbell)
2
5 reps
RPE 10
6
Dip (Weighted)
1
2
6 reps
5 reps
RPE 10
RPE 9
7
Cable Low Row
2
8 reps
RPE 8
8
Lateral Raise (Cable)
1
1
12 reps
8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
4 reps
85%
2
Box Jump
4
6 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 7
4
Cable Crunch
3
8 reps
RPE 9
5
Hack Squat
3
8-10 reps
RPE 9
6
Leg Extension
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
4 reps
80%
2
Box Jump
4
6 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 7
4
Cable Crunch
3
8 reps
RPE 9
5
Hack Squat
3
8-10 reps
RPE 9
6
Leg Extension
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
4 reps
80%
2
Box Jump
4
6 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 7
4
Cable Crunch
3
8 reps
RPE 9
5
Hack Squat
3
8-10 reps
RPE 9
6
Leg Extension
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
4 reps
80%
2
Box Jump
4
6 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 7
4
Cable Crunch
3
8 reps
RPE 9
5
Hack Squat
3
8-10 reps
RPE 9
6
Leg Extension
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
4 reps
80%
2
Box Jump
4
6 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 7
4
Cable Crunch
3
8 reps
RPE 9
5
Hack Squat
3
8-10 reps
RPE 9
6
Leg Extension
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
4 reps
80%
2
Box Jump
4
6 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 7
4
Cable Crunch
3
8 reps
RPE 9
5
Hack Squat
3
8-10 reps
RPE 9
6
Leg Extension
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
4 reps
80%
2
Box Jump
4
6 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 7
4
Cable Crunch
3
8 reps
RPE 9
5
Hack Squat
3
8-10 reps
RPE 9
6
Leg Extension
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
4 reps
80%
2
Box Jump
4
6 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 7
4
Cable Crunch
3
8 reps
RPE 9
5
Hack Squat
3
8-10 reps
RPE 9
6
Leg Extension
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
4 reps
80%
2
Box Jump
4
6 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 7
4
Cable Crunch
3
8 reps
RPE 9
5
Hack Squat
3
8-10 reps
RPE 9
6
Leg Extension
2
8 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
4 Reps
5 Reps
80%
77%
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
@9
@8
@8
4
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
6 Reps
@9
@9
6
Chest Fly (Machine)
3 Sets
8 Reps
@9
7
Lateral Raise (Cable)
2 Sets
8 Reps
@9
Day 3
1
Pin Press Bench (Barbell)
1 Set
3 Sets
2 Reps
4 Reps
@9
@9
2
Squat (Barbell)
1 Set
3 Sets
4 Reps
5 Reps
75%
70%
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Hack Squat
3 Sets
6 Reps
@9
5
Hamstring Curl
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@9
6
Seated Calf Raise
3 Sets
15 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@9
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@10
@9
@8
3
Bicep Curl (Dumbbell)
3 Sets
6 Reps
@10
4
Cable Low Row
3 Sets
6-8 Reps
@9
5
Back Extension
1 Set
2 Sets
6 Reps
6 Reps
@9
@8
6
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@10
8
Lat Pulldown (Single Arm)
2 Sets
6 Reps
@8
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
4 Reps
4 Reps
85%
80%
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
85%
80%
3
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@9
4
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
6 Reps
@10
@9
5
Bicep Curl (Dumbbell)
2 Sets
5 Reps
@10
6
Dip (Weighted)
1 Set
2 Sets
6 Reps
5 Reps
@10
@9
7
Cable Low Row
2 Sets
8 Reps
@8
8
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
8 Reps
@10
@8
Day 5
1
Box Squat (Barbell)
4 Sets
4 Reps
85%
2
Box Jump
4 Sets
6 Reps
@10
3
Hamstring Curl
2 Sets
8 Reps
@7
4
Cable Crunch
3 Sets
8 Reps
@9
5
Hack Squat
3 Sets
8-10 Reps
@9
6
Leg Extension
2 Sets
8 Reps
@10