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Jakoobs splite

by Jakob P.
2 athletes joined

Program Description

Uhh it’s mine

Program Overview

  • Level
    Novice, Advanced, Beginner, Intermediate
  • Goal
    Athletics, Olympic Weightlifting, Bodyweight Fitness, Powerbuilding, Muscle & Sculpting, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    180 minutes
  • Created
    Jun 03, 2024 07:22
  • Last Edited
    Jun 18, 2025 11:43

Summary

Unleash your potential with Jakoobs Split, a dynamic 12-week program designed for serious lifters ready to elevate their training. Committing to six days a week, you'll focus on targeted muscle groups, maximizing strength and hypertrophy through a variety of exercises including bench presses, cable rows, and machine work. Each session is crafted to challenge you, ensuring you push your limits and achieve your fitness goals. Get ready to transform your physique and build the strength you've always wanted!
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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
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Pullover (EZ Bar)
4 Sets
10 Reps
@6
2
Bench Press (Barbell)
2 Sets
3 Sets
7 Reps
3 Reps
@6
@8
3
Pec Deck (Machine)
4 Sets
8 Reps
@7
4
Chest Fly (Machine)
4 Sets
8 Reps
@7
5
Standing Pullover (Cable)
4 Sets
8 Reps
@6.5
6
Push Up
1 Set
20 Reps
@10
Day 3
1
Seated Row (Cable)
4 Sets
15 Reps
@6
2
Face Pull
4 Sets
12 Reps
@6.5
3
Lat Pulldown
4 Sets
18 Reps
@7
4
High Row
4 Sets
14 Reps
@6.5
5
Single Arm Iso Row
4 Sets
12 Reps
@6.5
6
Muscle Up
1 Set
20 Reps
@10
Day 2
1
Lateral Raise (Cable)
4 Sets
12 Reps
@6.5
2
Face Pull
4 Sets
15 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Front Raise
4 Sets
10 Reps
@7
5
Arnold Press
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@7
5
Wrist Curls
4 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 Reps
@8
Day 5
1
Leg Curl
4 Sets
12 Reps
@8
2
Leg Extension
4 Sets
12 Reps
@8
3
Leg Press
4 Sets
15 Reps
@6.5
4
Hack Squat
4 Sets
12 Reps
@6.5
5
Squat (Barbell)
4 Sets
5 Reps
@8
6
Clean Deadlift
3 Sets
1 Reps
@8
Day 6
1
Abs Crunch (Weighted)
2 Sets
15 Reps
-
2
Hollow Hold
2 Sets
1 mins
-
3
Plank
2 Sets
1 mins
-
4
Side Plank
2 Sets
1 mins
-