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BoostcampPNG

Ultimate Booty Gainz

by Zechariah JimmiJams
6 athletes joined

Program Description

ees

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting, Powerlifting, Bodybuilding, Bodyweight Fitness, Athletics
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    May 26, 2025 08:37
  • Last Edited
    Jun 18, 2025 11:53

Summary

Transform your physique with the Ultimate Booty Gainz program, an 18-week journey designed to sculpt and strengthen your glutes while enhancing overall muscle definition. Comprising four focused training days each week, this program integrates compound and isolation exercises, ensuring a balanced approach to building strength and size. Get ready to push your limits with a variety of movements tailored for maximum effectiveness, all within the comfort of your garage gym. Join now and unlock your potential for impressive gains!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Chest Fly (Cable)
3
8-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Chest Fly (Cable)
3
8-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Sit Up
2
-100000 reps
RPE 10
7
Shrug (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
Leg Curl
3
10-15 reps
RPE 10
4
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Sit Up
2
-100000 reps
RPE 10
7
Shrug (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Rear Delt Row
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 10
5
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
6
Sit Up
3
-10000 reps
RPE 10
7
Shrug (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Rear Delt Row
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 10
5
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
6
Sit Up
3
-10000 reps
RPE 10
7
Shrug (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
@10
2
Lat Pulldown
3 Sets
6-10 Reps
@10
3
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@10
4
Chest Fly (Cable)
3 Sets
8-15 Reps
@10
5
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Leg Curl
2 Sets
8-12 Reps
@10
2
Squat (Barbell)
3 Sets
6-8 Reps
@10
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Calf Raise (Bodyweight)
3 Sets
-10000000 Reps
@10
5
Hip Adductor (Machine)
3 Sets
-100000000 Reps
@10
6
Sit Up
2 Sets
-100000 Reps
@10
7
Shrug (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@10
2
Bench Press (Barbell)
3 Sets
5-8 Reps
@10
3
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
@10
4
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@10
5
Bayesian Curl
3 Sets
8-12 Reps
@10
6
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
2
Rear Delt Row
3 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@10
5
Reverse Wrist Curl (Barbell)
3 Sets
-1000000000000 Reps
@10
6
Sit Up
3 Sets
-10000 Reps
@10
7
Shrug (Dumbbell)
3 Sets
10-15 Reps
@10