logo
BoostcampPNG

Intermediate 4/5 day hypertrophy

by Jake O.
1 athletes joined

Program Description

Moderate volume high intensity program that is flexible for 4/5 days with volume roughly equated

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 24, 2024 10:11
  • Last Edited
    Jun 18, 2025 08:17

Summary

Unlock your muscle-building potential with this 12-week Intermediate Hypertrophy program, designed for those ready to take their training to the next level. Committing to five days a week, you'll engage in a variety of compound and isolation exercises, targeting all major muscle groups for balanced growth. Each session is meticulously crafted with progressive overload principles, ensuring you push your limits while maintaining proper form. Get ready to sculpt your physique and enhance your strength with a structured approach that delivers results!
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
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
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
-
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
-
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
-
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
-
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
-
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
-
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
-
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
-
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
-
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
-
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
-
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
-
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
-
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
-
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
-
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
-
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
-
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
-
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
-
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
-
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
-
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
-
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
-
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
-
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Tricep Extension (Cable)
3
AMRAP
-
8
Incline Curl (Dumbbell)
3
5-15 reps
-
9A
Lu Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Tricep Extension (Cable)
3
AMRAP
-
8
Incline Curl (Dumbbell)
3
5-15 reps
-
9A
Lu Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Tricep Extension (Cable)
3
AMRAP
-
8
Incline Curl (Dumbbell)
3
5-15 reps
-
9A
Lu Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Tricep Extension (Cable)
3
AMRAP
-
8
Incline Curl (Dumbbell)
3
5-15 reps
-
9A
Lu Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Tricep Extension (Cable)
3
AMRAP
-
8
Incline Curl (Dumbbell)
3
5-15 reps
-
9A
Lu Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Tricep Extension (Cable)
3
AMRAP
-
8
Incline Curl (Dumbbell)
3
5-15 reps
-
9A
Lu Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Tricep Extension (Cable)
3
AMRAP
-
8
Incline Curl (Dumbbell)
3
5-15 reps
-
9A
Lu Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Tricep Extension (Cable)
3
AMRAP
-
8
Incline Curl (Dumbbell)
3
5-15 reps
-
9A
Lu Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Tricep Extension (Cable)
3
AMRAP
-
8
Incline Curl (Dumbbell)
3
5-15 reps
-
9A
Lu Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Tricep Extension (Cable)
3
AMRAP
-
8
Incline Curl (Dumbbell)
3
5-15 reps
-
9A
Lu Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Tricep Extension (Cable)
3
AMRAP
-
8
Incline Curl (Dumbbell)
3
5-15 reps
-
9A
Lu Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
7
Tricep Extension (Cable)
3
AMRAP
-
8
Incline Curl (Dumbbell)
3
5-15 reps
-
9A
Lu Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
2
5-10 reps
-
4A
Pullover (Dumbbell)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
2
5-10 reps
-
4A
Pullover (Dumbbell)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
2
5-10 reps
-
4A
Pullover (Dumbbell)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
2
5-10 reps
-
4A
Pullover (Dumbbell)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
2
5-10 reps
-
4A
Pullover (Dumbbell)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
2
5-10 reps
-
4A
Pullover (Dumbbell)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
2
5-10 reps
-
4A
Pullover (Dumbbell)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
2
5-10 reps
-
4A
Pullover (Dumbbell)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
2
5-10 reps
-
4A
Pullover (Dumbbell)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
2
5-10 reps
-
4A
Pullover (Dumbbell)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
2
5-10 reps
-
4A
Pullover (Dumbbell)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
2
5-10 reps
-
4A
Pullover (Dumbbell)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8.5
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
10-15 Reps
@8
@9
@10
3
Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
5A
Ab Wheel
3 Sets
AMRAP
-
6
Leg Extension
3 Sets
8-15 Reps
@10
7A
Hanging Leg Raise
3 Sets
10-20 Reps
@10
8
Straight Leg Calf Raise
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
3-5 Reps
5-10 Reps
90%
75%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
10-15 Reps
10-15 Reps
@8
@9.5
@9.5
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4A
Pull-Up (Weighted)
3 Sets
8-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6A
Hammer Curl
3 Sets
8-12 Reps
@10
7
Seated Row (Cable)
1 Set
-
8
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
@10
10A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
11
Lu Raise
3 Sets
AMRAP
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
2
Barbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
3
Leg Press
4 Sets
8-15 Reps
@10
4
Lat Pulldown
3 Sets
8-15 Reps
@10
5
Leg Extension
3 Sets
8-15 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3A
Preacher Curl (Dumbbell)
3 Sets
5-8 Reps
@10
4
Dip (Weighted)
2 Sets
8-12 Reps
@10
5A
Hanging Leg Raise
3 Sets
10-20 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
7
Tricep Extension (Cable)
3 Sets
AMRAP
-
8
Incline Curl (Dumbbell)
3 Sets
5-15 Reps
-
9A
Lu Raise
3 Sets
AMRAP
-
Day 5
1
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Barbell Row
3 Sets
8-12 Reps
-
3A
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
-
4A
Pullover (Dumbbell)
3 Sets
10-20 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-