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Karatzas Brutal workout 

by Dimitrios Karatzas
13 athletes joined

Program Description

The aim of this program is to workout the muscle two times per week , as a result of this you will see the muscles to become a lot bigger.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 08, 2024 09:23
  • Last Edited
    Jun 18, 2025 12:10

Summary

Unleash your inner beast with the Karatzas Brutal Workout, an intense 8-week program designed to push your limits and sculpt your physique. Committing to five days a week, you'll tackle a mix of heavy compound lifts and targeted isolation exercises, focusing on both strength and hypertrophy. Each session is meticulously crafted to maximize muscle engagement, ensuring you build power and endurance in every rep. Equip yourself with a full gym and get ready to transform your body and mindset!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Hack Squat
3
16+ reps
RPE 9
3
Leg Extension
3
12-14 reps
RPE 9
4
Leg Curl
3
16+ reps
RPE 10
5
Leg Press
3
16+ reps
RPE 9
6
Standing Calf Raise
3
20+ reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Hack Squat
3
16+ reps
RPE 9
3
Leg Extension
3
12-14 reps
RPE 9
4
Leg Curl
3
16+ reps
RPE 10
5
Leg Press
3
16+ reps
RPE 9
6
Standing Calf Raise
3
20+ reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Hack Squat
3
16+ reps
RPE 9
3
Leg Extension
3
12-14 reps
RPE 9
4
Leg Curl
3
16+ reps
RPE 10
5
Leg Press
3
16+ reps
RPE 9
6
Standing Calf Raise
3
20+ reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Hack Squat
3
16+ reps
RPE 9
3
Leg Extension
3
12-14 reps
RPE 9
4
Leg Curl
3
16+ reps
RPE 10
5
Leg Press
3
16+ reps
RPE 9
6
Standing Calf Raise
3
20+ reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Hack Squat
3
16+ reps
RPE 9
3
Leg Extension
3
12-14 reps
RPE 9
4
Leg Curl
3
16+ reps
RPE 10
5
Leg Press
3
16+ reps
RPE 9
6
Standing Calf Raise
3
20+ reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Hack Squat
3
16+ reps
RPE 9
3
Leg Extension
3
12-14 reps
RPE 9
4
Leg Curl
3
16+ reps
RPE 10
5
Leg Press
3
16+ reps
RPE 9
6
Standing Calf Raise
3
20+ reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Hack Squat
3
16+ reps
RPE 9
3
Leg Extension
3
12-14 reps
RPE 9
4
Leg Curl
3
16+ reps
RPE 10
5
Leg Press
3
16+ reps
RPE 9
6
Standing Calf Raise
3
20+ reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Hack Squat
3
16+ reps
RPE 9
3
Leg Extension
3
12-14 reps
RPE 9
4
Leg Curl
3
16+ reps
RPE 10
5
Leg Press
3
16+ reps
RPE 9
6
Standing Calf Raise
3
20+ reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Cable Crossover
3
16+ reps
RPE 10
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
16+ reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
7
Upright Row (Dumbbell)
2
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
9
Reverse Pec Deck
2
16+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Cable Crossover
3
16+ reps
RPE 10
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
16+ reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
7
Upright Row (Dumbbell)
2
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
9
Reverse Pec Deck
2
16+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Cable Crossover
3
16+ reps
RPE 10
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
16+ reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
7
Upright Row (Dumbbell)
2
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
9
Reverse Pec Deck
2
16+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Cable Crossover
3
16+ reps
RPE 10
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
16+ reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
7
Upright Row (Dumbbell)
2
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
9
Reverse Pec Deck
2
16+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Cable Crossover
3
16+ reps
RPE 10
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
16+ reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
7
Upright Row (Dumbbell)
2
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
9
Reverse Pec Deck
2
16+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Cable Crossover
3
16+ reps
RPE 10
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
16+ reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
7
Upright Row (Dumbbell)
2
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
9
Reverse Pec Deck
2
16+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Cable Crossover
3
16+ reps
RPE 10
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
16+ reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
7
Upright Row (Dumbbell)
2
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
9
Reverse Pec Deck
2
16+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Cable Crossover
3
16+ reps
RPE 10
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
16+ reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
7
Upright Row (Dumbbell)
2
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
9
Reverse Pec Deck
2
16+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
3
T-Bar Row
3
8-10 reps
RPE 9
4
Face Pull
3
16+ reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Spider Curl
3
12+ reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
3
T-Bar Row
3
8-10 reps
RPE 9
4
Face Pull
3
16+ reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Spider Curl
3
12+ reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
3
T-Bar Row
3
8-10 reps
RPE 9
4
Face Pull
3
16+ reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Spider Curl
3
12+ reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
3
T-Bar Row
3
8-10 reps
RPE 9
4
Face Pull
3
16+ reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Spider Curl
3
12+ reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
3
T-Bar Row
3
8-10 reps
RPE 9
4
Face Pull
3
16+ reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Spider Curl
3
12+ reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
3
T-Bar Row
3
8-10 reps
RPE 9
4
Face Pull
3
16+ reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Spider Curl
3
12+ reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
3
T-Bar Row
3
8-10 reps
RPE 9
4
Face Pull
3
16+ reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Spider Curl
3
12+ reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
3
T-Bar Row
3
8-10 reps
RPE 9
4
Face Pull
3
16+ reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Spider Curl
3
12+ reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
16+ reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
21s (EZ Bar)
2
7 reps
RPE 9
9
Bicep Curl (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
16+ reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
21s (EZ Bar)
2
7 reps
RPE 9
9
Bicep Curl (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
16+ reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
21s (EZ Bar)
2
7 reps
RPE 9
9
Bicep Curl (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
16+ reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
21s (EZ Bar)
2
7 reps
RPE 9
9
Bicep Curl (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
16+ reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
21s (EZ Bar)
2
7 reps
RPE 9
9
Bicep Curl (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
16+ reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
21s (EZ Bar)
2
7 reps
RPE 9
9
Bicep Curl (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
16+ reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
21s (EZ Bar)
2
7 reps
RPE 9
9
Bicep Curl (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
16+ reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
21s (EZ Bar)
2
7 reps
RPE 9
9
Bicep Curl (Cable)
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9.5
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
5
Leg Press (45 Degrees)
3
16+ reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Standing Calf Raise
4
20 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9.5
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
5
Leg Press (45 Degrees)
3
16+ reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Standing Calf Raise
4
20 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9.5
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
5
Leg Press (45 Degrees)
3
16+ reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Standing Calf Raise
4
20 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9.5
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
5
Leg Press (45 Degrees)
3
16+ reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Standing Calf Raise
4
20 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9.5
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
5
Leg Press (45 Degrees)
3
16+ reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Standing Calf Raise
4
20 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9.5
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
5
Leg Press (45 Degrees)
3
16+ reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Standing Calf Raise
4
20 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9.5
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
5
Leg Press (45 Degrees)
3
16+ reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Standing Calf Raise
4
20 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9.5
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
5
Leg Press (45 Degrees)
3
16+ reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Standing Calf Raise
4
20 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Hack Squat
3 Sets
16+ Reps
@9
3
Leg Extension
3 Sets
12-14 Reps
@9
4
Leg Curl
3 Sets
16+ Reps
@10
5
Leg Press
3 Sets
16+ Reps
@9
6
Standing Calf Raise
3 Sets
20+ Reps
@10
7
Seated Calf Raise
3 Sets
12 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20+ Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@9.5
3
Cable Crossover
3 Sets
16+ Reps
@10
4
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
5
Shoulder Press (Machine)
2 Sets
16+ Reps
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
7
Upright Row (Dumbbell)
2 Sets
12 Reps
@10
8
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9
9
Reverse Pec Deck
2 Sets
16+ Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
3
Dip (Assisted)
3 Sets
10 Reps
@9
4
Chest Press (Machine)
3 Sets
8-12 Reps
@9
5
Skull Crusher
3 Sets
12 Reps
@8.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
16+ Reps
@9.5
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
8
21s (EZ Bar)
2 Sets
7 Reps
@9
9
Bicep Curl (Cable)
3 Sets
12 Reps
@9.5
Day 3
1
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9.5
@9.5
3
T-Bar Row
3 Sets
8-10 Reps
@9
4
Face Pull
3 Sets
16+ Reps
@10
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
6
Hammer Curl
3 Sets
10 Reps
@9
7
Spider Curl
3 Sets
12+ Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
9
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@10
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
8 Reps
@9
@9
2
Seated Row (Cable)
3 Sets
12 Reps
@9.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@9
5
Leg Press (45 Degrees)
3 Sets
16+ Reps
@10
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Standing Calf Raise
4 Sets
20 Reps
@10
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10