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BoostcampPNG

I'm a cop you idiot!

by Zach D.
7 athletes joined

Program Description

Get fit to pass RCMP

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 05, 2024 02:19
  • Last Edited
    Jun 18, 2025 12:14

Summary

Get ready to push your limits with "I'm a cop you idiot!"—a dynamic 12-week program designed for serious lifters looking to build strength and endurance. With five training days each week, you'll tackle a mix of barbell, machine, and bodyweight exercises, focusing on key muscle groups like legs, chest, and core. This program emphasizes heavy lifting, including AMRAP dropsets and supersets, ensuring you maximize every session. Equip yourself with the right mindset and gear, and prepare to transform your physique!
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
-
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
-
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
-
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
-
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
-
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
-
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
-
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
-
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
-
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
-
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
-
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
-
7B
Side Plank
6
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
3 Reps
15 Reps
20 Reps
@8
@8
@8
@8
@8
@8
@8
2
Hamstring Curl
2 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4A
Cable Crunch
3 Sets
12-20 Reps
@10
4B
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
5-10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
7A
Decline Crunch
3 Sets
AMRAP
-
7B
Side Plank
6 Sets
0.5 mins
@8
Day 3
1
Barbell Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
Pull-Up (Assisted)
2 Sets
12-15 Reps
@10
4
T-Bar Row
3 Sets
8-12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
3 Sets
AMRAP
@10
7A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
7B
Ab Wheel
3 Sets
8-12 Reps
@8
Day 4
1
Trap Bar Deadlift
3 Sets
5-10 Reps
@8
2
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
5-10 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
6A
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
@8
6B
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1A
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Goblet Squat
3 Sets
8-12 Reps
@8
2B
Sit Up
3 Sets
8-12 Reps
@8
3A
Lat Pulldown
3 Sets
8-12 Reps
@8
3B
French Press
3 Sets
8-12 Reps
@8
4A
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4B
Push Up
3 Sets
8-12 Reps
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8