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BoostcampPNG

The NEW 1% Program

by Deegan S.

Program Description

This program is inspired by the ALBERTO NUNEZ program, with more in-depth warm-ups, cool-downs, and alternative exercises for us taller lifters. With that said, GET AFTER IT!!! (edited 10/2025)

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    17 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 30, 2025 11:18
  • Last Edited
    Oct 30, 2025 01:22
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.6%
Hamstrings
13.2%
Triceps
11.3%
Glutes
11.1%
Chest
7.4%
Front Delts
5.7%
Biceps
5.2%
Lower Back
4.8%
Upper Back
4.7%
Lats
4.4%
Abs
3.7%
Calves
3.4%
Middle Delts
2.9%
Rear Delts
2.5%
Adductors
1.5%
Forearms
1%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
3
Leg Press
3
6-10 reps
RPE 7-10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
3
Leg Press
3
6-10 reps
RPE 7-10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
3
Leg Press
3
6-10 reps
RPE 7-10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
3
Leg Press
3
6-10 reps
RPE 7-10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
3
Leg Press
3
6-10 reps
RPE 7-10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
3
Leg Press
3
6-10 reps
RPE 7-10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
3
Leg Press
3
6-10 reps
RPE 7-10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
3 reps
3 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
50%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Press
3
8 reps
50%
4
Standing Calf Raise
2
10 reps
RPE 6
5
Lying Leg Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
3
Leg Press
3
6-10 reps
RPE 7-10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
3
Leg Press
3
6-10 reps
RPE 7-10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
3
Leg Press
3
6-10 reps
RPE 7-10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
3
Leg Press
3
6-10 reps
RPE 7-10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
3
Leg Press
3
6-10 reps
RPE 7-10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
3
Leg Press
3
6-10 reps
RPE 7-10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
3
Leg Press
3
6-10 reps
RPE 7-10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
3 reps
3 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
3
Lat Dominate Row
3
6-10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
3
Lat Dominate Row
3
6-10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
3
Lat Dominate Row
3
6-10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
3
Lat Dominate Row
3
6-10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
3
Lat Dominate Row
3
6-10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
3
Lat Dominate Row
3
6-10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
3
Lat Dominate Row
3
6-10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3 reps
3 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
3 reps
3 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
50%
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 6
3
Lat Dominate Row
3
10 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
10 reps
50%
5
Tricep Extension (Cable)
3
10 reps
RPE 6
6
Skull Crusher (Barbell)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
3
Lat Dominate Row
3
6-10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
3
Lat Dominate Row
3
6-10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
3
Lat Dominate Row
3
6-10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
3
Lat Dominate Row
3
6-10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
3
Lat Dominate Row
3
6-10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
3
Lat Dominate Row
3
6-10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
3
Lat Dominate Row
3
6-10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3 reps
3 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
3 reps
3 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Standing Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Standing Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Standing Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Standing Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Standing Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Standing Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Standing Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
50%
2
Standing Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Pull-Up (Bodyweight)
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Standing Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
4
Dip (Weighted)
3
6-10 reps
RPE 10
5
Pull-Up (Weighted)
3
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Standing Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
4
Dip (Weighted)
3
6-10 reps
RPE 10
5
Pull-Up (Weighted)
3
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Standing Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
4
Dip (Weighted)
3
6-10 reps
RPE 10
5
Pull-Up (Weighted)
3
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Standing Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
4
Dip (Weighted)
3
6-10 reps
RPE 10
5
Pull-Up (Weighted)
3
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Standing Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
4
Dip (Weighted)
3
6-10 reps
RPE 10
5
Pull-Up (Weighted)
3
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Standing Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
4
Dip (Weighted)
3
6-10 reps
RPE 10
5
Pull-Up (Weighted)
3
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Standing Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
4
Dip (Weighted)
3
6-10 reps
RPE 10
5
Pull-Up (Weighted)
3
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Goblet Squat
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Goblet Squat
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Goblet Squat
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Goblet Squat
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Goblet Squat
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Goblet Squat
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Goblet Squat
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
3 reps
3 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
50%
2
Hack Squat
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 6
4
Standing Calf Raise
3
10 reps
RPE 6
5
Goblet Squat
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Goblet Squat
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Goblet Squat
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Goblet Squat
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Goblet Squat
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Goblet Squat
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Goblet Squat
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Goblet Squat
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
3 reps
3 reps
1 reps
RPE 6
RPE 8
RPE 10
Week 1
1 / 17 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@7-10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-10
@7-10
@7-10
3
Leg Press
3 Sets
6-10 Reps
@7-10
4
Standing Calf Raise
2 Sets
10-15 Reps
@10
5
Lying Leg Curl
3 Sets
10-15 Reps
@7-10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-10
2
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@7-10
3
Lat Dominate Row
3 Sets
6-10 Reps
@7-9
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-10
5
Tricep Extension (Cable)
2 Sets
10-15 Reps
@8-10
6
Skull Crusher (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@7-10
2
Standing Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
3
Rear Delt Fly (Dumbbell)
3 Sets
6-10 Reps
@6-10
4
Dip (Bodyweight)
3 Sets
6-10 Reps
@7-10
5
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
7
Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
2
Hack Squat
3 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
4
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
5
Goblet Squat
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10