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BEEJ (1)

by William D.
1 athletes joined

Program Description

Get huge

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 22, 2025 11:47
  • Last Edited
    Jun 25, 2025 04:42

Summary

Embark on an 18-week journey with the BEEJ program, designed to challenge your strength and endurance six days a week. This comprehensive full-gym workout plan incorporates a variety of exercises, including leg extensions, Romanian deadlifts, and chest presses, ensuring a balanced approach to muscle development. Each session is structured to push your limits while focusing on key muscle groups, from legs to chest and arms. Get ready to transform your physique and elevate your fitness game!
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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
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 10
2
Leg Extension
4
12 reps
RPE 10
3
Goblet Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Leg Extension
4 Sets
12 Reps
@10
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
3
Seated Hamstring Curl
4 Sets
12 Reps
@10
4
Split Squat (Dumbbell)
4 Sets
8 Reps
@10
5
Walking Lunge
4 Sets
10 Reps
@8
Day 2
1
Chest Press (Machine)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@10
3A
Skull Crusher (Barbell)
4 Sets
15 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
4
Tricep Extension (Cable)
4 Sets
12 Reps
@10
5
Pec Deck (Machine)
4 Sets
8 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
3B
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
4
Wide Grip Pull-Up
4 Sets
99 Reps
@10
Day 5
1
Chest Press (Machine)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@10
3A
Skull Crusher (Barbell)
4 Sets
15 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
4
Tricep Extension (Cable)
4 Sets
12 Reps
@10
5
Pec Deck (Machine)
4 Sets
8 Reps
@10
Day 6
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
3B
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
4
Wide Grip Pull-Up
4 Sets
99 Reps
@10
Day 4
1
Leg Press
4 Sets
8 Reps
@10
2
Leg Extension
4 Sets
12 Reps
@10
3
Goblet Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@10