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joca bup 2.0

by Jovan B.

Program Description

simple PowerBuildng program

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 29, 2024 05:50
  • Last Edited
    Jun 18, 2025 09:50

Summary

Unlock your strength potential with the joca bup 2.0 program, a meticulously crafted 12-week journey designed for dedicated lifters. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises that target all major muscle groups, ensuring comprehensive growth and improved performance. From barbell bench presses to Bulgarian split squats, each session is structured to challenge your limits while enhancing your technique. Get ready to transform your physique and elevate your training game!
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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
Bench Press (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Lat Pulldown
2
10 reps
RPE 7
5
Single Arm Iso Row
2
10 reps
RPE 7
6
Bicep Curl (Barbell)
2
10 reps
RPE 7
7
Face Pull
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Lat Pulldown
2
10 reps
RPE 7
5
Single Arm Iso Row
2
10 reps
RPE 7
6
Bicep Curl (Barbell)
2
10 reps
RPE 7
7
Face Pull
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Lat Pulldown
2
10 reps
RPE 7
5
Single Arm Iso Row
2
10 reps
RPE 7
6
Bicep Curl (Barbell)
2
10 reps
RPE 7
7
Face Pull
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Pull-Up (Weighted)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6
4
Lat Pulldown
2
10 reps
RPE 6
5
Single Arm Iso Row
2
10 reps
RPE 6
6
Bicep Curl (Barbell)
2
10 reps
RPE 6
7
Face Pull
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Single Arm Iso Row
3
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 7
7
Face Pull
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Single Arm Iso Row
3
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 7
7
Face Pull
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Single Arm Iso Row
3
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 7
7
Face Pull
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6
2
Pull-Up (Weighted)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Single Arm Iso Row
3
10 reps
RPE 6
6
Bicep Curl (Barbell)
3
10 reps
RPE 6
7
Face Pull
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 7
5
Single Arm Iso Row
4
10 reps
RPE 7
6
Bicep Curl (Barbell)
4
10 reps
RPE 7
7
Face Pull
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
RPE 10
RPE 10
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 7
5
Single Arm Iso Row
4
10 reps
RPE 7
6
Bicep Curl (Barbell)
4
10 reps
RPE 7
7
Face Pull
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7.5
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 7
5
Single Arm Iso Row
4
10 reps
RPE 7
6
Bicep Curl (Barbell)
4
10 reps
RPE 7
7
Face Pull
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Lat Pulldown
2
10 reps
RPE 7
5
Single Arm Iso Row
2
10 reps
RPE 7
6
Bicep Curl (Barbell)
2
10 reps
RPE 7
7
Face Pull
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 7
5
Hyperextension
2
10 reps
RPE 7
6
Standing Calf Raise
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 7
5
Hyperextension
2
10 reps
RPE 7
6
Standing Calf Raise
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 7
5
Hyperextension
2
10 reps
RPE 7
6
Standing Calf Raise
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3
Leg Extension
2
10 reps
RPE 6
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 6
5
Hyperextension
2
10 reps
RPE 6
6
Standing Calf Raise
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 6
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 6
5
Hyperextension
3
10 reps
RPE 6
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
4
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
4
10 reps
RPE 7
5
Hyperextension
4
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
4
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
4
10 reps
RPE 7
5
Hyperextension
4
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
4
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
4
10 reps
RPE 7
5
Hyperextension
4
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 7
5
Hyperextension
2
10 reps
RPE 7
6
Standing Calf Raise
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 6.5
2
Military Press (Barbell)
3
5 reps
RPE 6.5
3
Shoulder Press (Machine)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7.5
5
Dip (Weighted)
2
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 6.5
2
Military Press (Barbell)
3
5 reps
RPE 6.5
3
Shoulder Press (Machine)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7.5
5
Dip (Weighted)
2
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 6.5
2
Military Press (Barbell)
3
5 reps
RPE 6.5
3
Shoulder Press (Machine)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7.5
5
Dip (Weighted)
2
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 6
2
Military Press (Barbell)
3
5 reps
RPE 6
3
Shoulder Press (Machine)
2
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
5
Dip (Weighted)
2
8 reps
RPE 6
6
Tricep Pushdown (Cable)
2
10 reps
RPE 6
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Military Press (Barbell)
4
5 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5
Dip (Weighted)
3
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Military Press (Barbell)
4
5 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5
Dip (Weighted)
3
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Military Press (Barbell)
4
5 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5
Dip (Weighted)
3
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 6
2
Military Press (Barbell)
4
5 reps
RPE 6
3
Shoulder Press (Machine)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
5
Dip (Weighted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
10 reps
RPE 6
7
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 10
2
Military Press (Barbell)
3
5 reps
RPE 10
3
Shoulder Press (Machine)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Dip (Weighted)
3
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
4
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 10
2
Military Press (Barbell)
3
5 reps
RPE 10
3
Shoulder Press (Machine)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Dip (Weighted)
3
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
4
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 10
2
Military Press (Barbell)
3
5 reps
RPE 10
3
Shoulder Press (Machine)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Dip (Weighted)
3
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
4
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 6.5
2
Military Press (Barbell)
3
5 reps
RPE 6.5
3
Shoulder Press (Machine)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7.5
5
Dip (Weighted)
2
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 7
5
Hyperextension
2
10 reps
RPE 7
6
Standing Calf Raise
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 7
5
Hyperextension
2
10 reps
RPE 7
6
Standing Calf Raise
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 7
5
Hyperextension
2
10 reps
RPE 7
6
Standing Calf Raise
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Hamstring Curl
2
10 reps
RPE 6
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 6
5
Hyperextension
2
10 reps
RPE 6
6
Standing Calf Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Hamstring Curl
3
10 reps
RPE 6
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 6
5
Hyperextension
3
10 reps
RPE 6
6
Standing Calf Raise
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
4
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
4
10 reps
RPE 7
5
Hyperextension
4
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
4
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
4
10 reps
RPE 7
5
Hyperextension
4
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
4
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
4
10 reps
RPE 7
5
Hyperextension
4
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 7
5
Hyperextension
2
10 reps
RPE 7
6
Standing Calf Raise
2
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Pull-Up (Weighted)
3 Sets
8 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
4
Lat Pulldown
2 Sets
10 Reps
@7
5
Single Arm Iso Row
2 Sets
10 Reps
@7
6
Bicep Curl (Barbell)
2 Sets
10 Reps
@7
7
Face Pull
2 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
3
Leg Extension
2 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@7
5
Hyperextension
2 Sets
10 Reps
@7
6
Standing Calf Raise
2 Sets
10 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@6.5
2
Military Press (Barbell)
3 Sets
5 Reps
@6.5
3
Shoulder Press (Machine)
2 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@7.5
5
Dip (Weighted)
2 Sets
8 Reps
@6.5
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
@7
7
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
3
Hamstring Curl
2 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@7
5
Hyperextension
2 Sets
10 Reps
@7
6
Standing Calf Raise
2 Sets
10 Reps
@7