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roids

by Harkaran C.

Program Description

Strongness

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 30, 2025 09:22
  • Last Edited
    Aug 31, 2025 07:01

Summary

Unleash your inner strength with the "roids" program, a comprehensive 12-week journey designed to sculpt and define your physique. Committing just five days a week, you'll tackle a variety of compound and isolation exercises that target all major muscle groups, ensuring balanced development and explosive gains. With a mix of barbell, dumbbell, and machine workouts, this program is perfect for those ready to elevate their training intensity. Get ready to push your limits and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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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
Incline Bench Press (Barbell)
1
1
1
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
2
20 reps
12 reps
RPE 6
RPE 8
5
Chest Press (Machine)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
2
20 reps
12 reps
RPE 6
RPE 8
5
Chest Press (Machine)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
12 reps
8 reps
6 reps
RPE 4
RPE 7
RPE 7
RPE 8
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
2
20 reps
12 reps
RPE 6
RPE 8
5
Chest Press (Machine)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
12 reps
8 reps
6 reps
RPE 4
RPE 7
RPE 7
RPE 8
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
2
20 reps
12 reps
RPE 6
RPE 8
5
Chest Press (Machine)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
12 reps
8 reps
6 reps
RPE 4
RPE 7
RPE 7
RPE 8
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
2
20 reps
12 reps
RPE 6
RPE 8
5
Chest Press (Machine)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
12 reps
8 reps
6 reps
RPE 4
RPE 7
RPE 7
RPE 8
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
2
20 reps
12 reps
RPE 6
RPE 8
5
Chest Press (Machine)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Chest Fly (Machine)
2
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
20 reps
12 reps
RPE 6
RPE 8
4
Push Up
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Chest Fly (Machine)
2
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
20 reps
12 reps
RPE 6
RPE 8
4
Push Up
2
12 reps
RPE 6
5
Chest Press (Machine)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Chest Fly (Machine)
2
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
20 reps
12 reps
RPE 6
RPE 8
4
Push Up
2
12 reps
RPE 6
5
Chest Press (Machine)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Chest Fly (Machine)
3
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
20 reps
12 reps
RPE 6
RPE 8
4
Push Up
2
12 reps
RPE 6
5
Chest Press (Machine)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Chest Fly (Machine)
3
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
20 reps
12 reps
RPE 6
RPE 8
4
Push Up
2
12 reps
RPE 6
5
Chest Press (Machine)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Chest Fly (Machine)
3
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
20 reps
12 reps
RPE 6
RPE 8
4
Push Up
2
12 reps
RPE 6
5
Chest Press (Machine)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
20 reps
12 reps
RPE 4
RPE 7
2
Standing Calf Raise
1
2
20 reps
12 reps
RPE 4
RPE 7
3
Bulgarian Split Squat (Bodyweight)
2
20 reps
RPE 6
4
Hamstring Curl
1
2
15 reps
12 reps
RPE 4
RPE 7
5
Leg Extension
1
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
20 reps
12 reps
RPE 4
RPE 7
2
Standing Calf Raise
1
2
20 reps
12 reps
RPE 4
RPE 7
3
Bulgarian Split Squat (Bodyweight)
2
20 reps
RPE 6
4
Hamstring Curl
1
2
15 reps
12 reps
RPE 4
RPE 7
5
Leg Extension
1
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
20 reps
12 reps
RPE 4
RPE 7
2
Standing Calf Raise
1
2
20 reps
12 reps
RPE 4
RPE 7
3
Bulgarian Split Squat (Bodyweight)
2
20 reps
RPE 6
4
Hamstring Curl
1
2
15 reps
12 reps
RPE 4
RPE 7
5
Leg Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
20 reps
12 reps
RPE 4
RPE 7
2
Standing Calf Raise
1
2
20 reps
12 reps
RPE 4
RPE 7
3
Bulgarian Split Squat (Bodyweight)
2
20 reps
RPE 6
4
Hamstring Curl
1
2
15 reps
12 reps
RPE 4
RPE 7
5
Leg Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
20 reps
12 reps
RPE 4
RPE 7
2
Standing Calf Raise
1
2
20 reps
12 reps
RPE 4
RPE 7
3
Bulgarian Split Squat (Bodyweight)
2
20 reps
RPE 6
4
Hamstring Curl
1
2
15 reps
12 reps
RPE 4
RPE 7
5
Leg Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
20 reps
12 reps
RPE 4
RPE 7
2
Standing Calf Raise
1
2
20 reps
12 reps
RPE 4
RPE 7
3
Bulgarian Split Squat (Bodyweight)
2
20 reps
RPE 6
4
Hamstring Curl
1
2
15 reps
12 reps
RPE 4
RPE 7
5
Leg Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 5
2
Seated Calf Raise
2
12 reps
RPE 7
3
Hamstring Curl
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
20 reps
12 reps
RPE 4
RPE 7
2
Squat (Barbell)
3
12 reps
RPE 5
3
Hamstring Curl
2
12 reps
RPE 7
4
Seated Calf Raise
2
12 reps
RPE 7
5
Leg Extension
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
20 reps
12 reps
RPE 4
RPE 7
2
Squat (Barbell)
3
12 reps
RPE 5
3
Hamstring Curl
2
12 reps
RPE 7
4
Seated Calf Raise
2
12 reps
RPE 7
5
Leg Extension
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
20 reps
12 reps
RPE 4
RPE 7
2
Squat (Barbell)
3
12 reps
RPE 5
3
Hamstring Curl
2
12 reps
RPE 7
4
Seated Calf Raise
2
12 reps
RPE 7
5
Leg Extension
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
20 reps
12 reps
RPE 4
RPE 7
2
Squat (Barbell)
3
12 reps
RPE 5
3
Hamstring Curl
2
12 reps
RPE 7
4
Seated Calf Raise
2
12 reps
RPE 7
5
Leg Extension
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
20 reps
12 reps
RPE 4
RPE 7
2
Squat (Barbell)
3
12 reps
RPE 5
3
Hamstring Curl
2
12 reps
RPE 7
4
Seated Calf Raise
2
12 reps
RPE 7
5
Leg Extension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
20 reps
12 reps
RPE 4
RPE 6
2
Rear Delt Fly (Machine)
1
2
20 reps
12 reps
RPE 4
RPE 7
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
20 reps
12 reps
RPE 4
RPE 6
2
Rear Delt Fly (Machine)
1
2
20 reps
12 reps
RPE 4
RPE 7
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
20 reps
12 reps
RPE 4
RPE 6
2
Rear Delt Fly (Machine)
1
2
20 reps
12 reps
RPE 4
RPE 7
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
20 reps
12 reps
RPE 4
RPE 6
2
Rear Delt Fly (Machine)
1
2
20 reps
12 reps
RPE 4
RPE 7
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
20 reps
12 reps
RPE 4
RPE 6
2
Rear Delt Fly (Machine)
1
2
20 reps
12 reps
RPE 4
RPE 7
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
20 reps
12 reps
RPE 4
RPE 6
2
Rear Delt Fly (Machine)
1
2
20 reps
12 reps
RPE 4
RPE 7
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
12 reps
RPE 7
2
Rear Delt Fly (Machine)
3
12 reps
RPE 7
3
Alternating Dumbbell Curl
2
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
6
Overhead Extension (Dumbbell)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
12 reps
RPE 7
2
Rear Delt Fly (Machine)
3
12 reps
RPE 7
3
Alternating Dumbbell Curl
2
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
6
Overhead Extension (Dumbbell)
2
12 reps
RPE 7
7
Upright Row (Barbell)
1
1
20 reps
12 reps
RPE 4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
12 reps
RPE 7
2
Rear Delt Fly (Machine)
3
12 reps
RPE 7
3
Alternating Dumbbell Curl
2
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
6
Overhead Extension (Dumbbell)
2
12 reps
RPE 7
7
Upright Row (Barbell)
1
1
20 reps
12 reps
RPE 4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
RPE 7
2
Rear Delt Fly (Machine)
3
12 reps
RPE 7
3
Alternating Dumbbell Curl
2
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
6
Overhead Extension (Dumbbell)
2
12 reps
RPE 7
7
Upright Row (Barbell)
1
1
20 reps
12 reps
RPE 4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
RPE 7
2
Rear Delt Fly (Machine)
3
12 reps
RPE 7
3
Alternating Dumbbell Curl
2
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
6
Overhead Extension (Dumbbell)
2
12 reps
RPE 7
7
Upright Row (Barbell)
1
1
20 reps
12 reps
RPE 4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
RPE 7
2
Rear Delt Fly (Machine)
3
12 reps
RPE 7
3
Alternating Dumbbell Curl
2
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
6
Overhead Extension (Dumbbell)
2
12 reps
RPE 7
7
Upright Row (Barbell)
1
1
20 reps
12 reps
RPE 4
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Face Pull
1
2
20 reps
12 reps
RPE 6
RPE 7
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 6
6
Pull-Up (Assisted)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Face Pull
1
2
20 reps
12 reps
RPE 6
RPE 7
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 6
6
Pull-Up (Assisted)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Face Pull
1
2
20 reps
12 reps
RPE 6
RPE 7
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 6
6
Pull-Up (Assisted)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Face Pull
1
2
20 reps
12 reps
RPE 6
RPE 7
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 6
6
Pull-Up (Assisted)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Face Pull
1
2
20 reps
12 reps
RPE 6
RPE 7
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 6
6
Pull-Up (Assisted)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Face Pull
1
2
20 reps
12 reps
RPE 6
RPE 7
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 6
6
Pull-Up (Assisted)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Face Pull
2
12 reps
RPE 7
4
Pull-Up (Bodyweight)
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 7
3
Face Pull
2
12 reps
RPE 7
4
Lat Pulldown
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
6
Pull-Up (Bodyweight)
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 7
3
Face Pull
2
12 reps
RPE 7
4
Lat Pulldown
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
6
Pull-Up (Bodyweight)
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 7
3
Face Pull
2
12 reps
RPE 7
4
Lat Pulldown
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
6
Pull-Up (Bodyweight)
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 7
3
Face Pull
2
12 reps
RPE 7
4
Lat Pulldown
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
6
Pull-Up (Bodyweight)
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
20 reps
12 reps
8 reps
RPE 4
RPE 7
RPE 7
2
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 7
3
Face Pull
2
12 reps
RPE 7
4
Lat Pulldown
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
6
Pull-Up (Bodyweight)
2
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
30 reps
RPE 5
2
Broad Jump
3
5 reps
RPE 7
3
Jump Squat
2
8 reps
RPE 7
4
Sprint
2
30 reps
RPE 8
5
Box Jump
2
5 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
30 reps
RPE 5
2
Broad Jump
3
5 reps
RPE 7
3
Jump Squat
2
8 reps
RPE 7
4
Sprint
2
30 reps
RPE 8
5
Box Jump
2
5 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
30 reps
RPE 5
2
Broad Jump
3
5 reps
RPE 7
3
Jump Squat
2
8 reps
RPE 7
4
Sprint
2
30 reps
RPE 8
5
Box Jump
2
5 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
30 reps
RPE 5
2
Broad Jump
3
5 reps
RPE 7
3
Jump Squat
2
8 reps
RPE 7
4
Sprint
2
30 reps
RPE 8
5
Box Jump
2
5 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
30 reps
RPE 5
2
Broad Jump
3
5 reps
RPE 7
3
Jump Squat
2
8 reps
RPE 7
4
Sprint
2
30 reps
RPE 8
5
Box Jump
2
5 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
30 reps
RPE 5
2
Broad Jump
3
5 reps
RPE 7
3
Jump Squat
2
8 reps
RPE 7
4
Sprint
2
30 reps
RPE 8
5
Box Jump
2
5 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
30 reps
RPE 5
2
Box Jump
2
5 reps
RPE 7
3
Broad Jump
2
5 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
12 reps
RPE 7
5
Russian Twist
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
30 reps
RPE 5
2
Lateral Shuffle
3
10 reps
RPE 7
3
Depth Drop
3
7 reps
RPE 7
4
Broad Jump
2
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 7
6
Wall-Touch Jumps
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
30 reps
RPE 5
2
Lateral Shuffle
3
10 reps
RPE 7
3
Depth Drop
3
7 reps
RPE 7
4
Broad Jump
2
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 7
6
Wall-Touch Jumps
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
30 reps
RPE 5
2
Lateral Shuffle
3
10 reps
RPE 7
3
Depth Drop
3
7 reps
RPE 7
4
Broad Jump
2
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 7
6
Wall-Touch Jumps
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
30 reps
RPE 5
2
Lateral Shuffle
3
10 reps
RPE 7
3
Depth Drop
3
7 reps
RPE 7
4
Broad Jump
2
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 7
6
Wall-Touch Jumps
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
30 reps
RPE 5
2
Lateral Shuffle
3
10 reps
RPE 7
3
Depth Drop
3
7 reps
RPE 7
4
Broad Jump
2
5 reps
RPE 7
5
Leg Raise (Captain's Chair)
2
12 reps
RPE 7
6
Wall-Touch Jumps
3
6 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
@4
@7
@7
2
Chest Fly (Cable)
2 Sets
15 Reps
@7
3
Chest Fly (Cable)
2 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
20 Reps
12 Reps
@6
@8
5
Chest Press (Machine)
2 Sets
10 Reps
@8
6
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@4
@7
2
Standing Calf Raise
1 Set
2 Sets
20 Reps
12 Reps
@4
@7
3
Bulgarian Split Squat (Bodyweight)
2 Sets
20 Reps
@6
4
Hamstring Curl
1 Set
2 Sets
15 Reps
12 Reps
@4
@7
5
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@7
@8
Day 3
1
Overhead Press (Dumbbell)
1 Set
2 Sets
20 Reps
12 Reps
@4
@6
2
Rear Delt Fly (Machine)
1 Set
2 Sets
20 Reps
12 Reps
@4
@7
3
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7
5
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@7
6
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@7
7
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@7
Day 4
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
@4
@7
@7
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Face Pull
1 Set
2 Sets
20 Reps
12 Reps
@6
@7
4
Lat Pulldown (Single Arm)
2 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@6
6
Pull-Up (Assisted)
1 Set
15 Reps
@8
Day 5
1
Jump Rope
2 Sets
30 Reps
@5
2
Broad Jump
3 Sets
5 Reps
@7
3
Jump Squat
2 Sets
8 Reps
@7
4
Sprint
2 Sets
30 Reps
@8
5
Box Jump
2 Sets
5 Reps
@7