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MASSive Strength

by Tyson K.

Program Description

Program designed to gain loads of strength and mass simultaneously

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2024 12:12
  • Last Edited
    May 27, 2024 07:45
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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
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 2
1
Leg Press
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Leg Extension
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Seated Calf Raise
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Front Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 5
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10