logo
BoostcampPNG

Kill’em All Super Hypertrophy

by Ortt O.

Program Description

3 day full body with 3 days of zone 2 cardio, abs and calves

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 01, 2025 06:14
  • Last Edited
    Sep 01, 2025 06:47

Summary

Unleash your potential with the Kill’em All Super Hypertrophy program, a comprehensive 12-week journey designed to maximize muscle growth and strength. Committed to 6 days a week, you'll engage in a balanced mix of hypertrophy-focused resistance training and targeted cardio sessions, ensuring every muscle group gets the attention it deserves. This program is perfect for those ready to push their limits and achieve impressive results in muscle size and definition. Equip yourself with a full gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Calves
9.4%
Glutes
8.7%
Front Delts
8.5%
Upper Back
8.3%
Hamstrings
7.7%
Biceps
7.5%
Middle Delts
7.4%
Quadriceps
7.3%
Chest
6.7%
Lats
5.4%
Abs
3.1%
Abductors
2%
Lower Back
1.6%
Cardio
1.6%
Rear Delts
1.6%
Adductors
1.6%
Forearms
0.6%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Bench Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
5-8 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
8
Hammer Curl (Cable)
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
10
Calf Raise (Machine)
3
8-12 reps
RPE 10
11
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Bench Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
5-8 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
8
Hammer Curl (Cable)
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
10
Calf Raise (Machine)
3
8-12 reps
RPE 10
11
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Bench Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
5-8 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
8
Hammer Curl (Cable)
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
10
Calf Raise (Machine)
3
8-12 reps
RPE 10
11
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Bench Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
5-8 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
8
Hammer Curl (Cable)
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
10
Calf Raise (Machine)
3
8-12 reps
RPE 10
11
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Bench Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
5-8 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
8
Hammer Curl (Cable)
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
10
Calf Raise (Machine)
3
8-12 reps
RPE 10
11
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Bench Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
5-8 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
8
Hammer Curl (Cable)
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
10
Calf Raise (Machine)
3
8-12 reps
RPE 10
11
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Bench Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
5-8 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
8
Hammer Curl (Cable)
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
10
Calf Raise (Machine)
3
8-12 reps
RPE 10
11
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Bench Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
5-8 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
8
Hammer Curl (Cable)
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
10
Calf Raise (Machine)
3
8-12 reps
RPE 10
11
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Bench Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
5-8 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
8
Hammer Curl (Cable)
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
10
Calf Raise (Machine)
3
8-12 reps
RPE 10
11
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Bench Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
5-8 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
8
Hammer Curl (Cable)
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
10
Calf Raise (Machine)
3
8-12 reps
RPE 10
11
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Bench Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
5-8 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
8
Hammer Curl (Cable)
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
10
Calf Raise (Machine)
3
8-12 reps
RPE 10
11
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Bench Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
5-8 reps
RPE 10
6
Leg Extension
3
8-12 reps
RPE 10
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
8
Hammer Curl (Cable)
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
10
Calf Raise (Machine)
3
8-12 reps
RPE 10
11
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Calf Raise (Bodyweight)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Calf Raise (Bodyweight)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Calf Raise (Bodyweight)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Calf Raise (Bodyweight)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Calf Raise (Bodyweight)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Calf Raise (Bodyweight)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Calf Raise (Bodyweight)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Calf Raise (Bodyweight)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Calf Raise (Bodyweight)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Calf Raise (Bodyweight)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Calf Raise (Bodyweight)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Calf Raise (Bodyweight)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 10
3
Lat Pulldown
4
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Hamstring Curl
3
8-12 reps
RPE 10
7
Dip (Assisted)
3
5-8 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Standing Calf Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 10
3
Lat Pulldown
4
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Hamstring Curl
3
8-12 reps
RPE 10
7
Dip (Assisted)
3
5-8 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Standing Calf Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 10
3
Lat Pulldown
4
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Hamstring Curl
3
8-12 reps
RPE 10
7
Dip (Assisted)
3
5-8 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Standing Calf Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 10
3
Lat Pulldown
4
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Hamstring Curl
3
8-12 reps
RPE 10
7
Dip (Assisted)
3
5-8 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Standing Calf Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 10
3
Lat Pulldown
4
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Hamstring Curl
3
8-12 reps
RPE 10
7
Dip (Assisted)
3
5-8 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Standing Calf Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 10
3
Lat Pulldown
4
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Hamstring Curl
3
8-12 reps
RPE 10
7
Dip (Assisted)
3
5-8 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Standing Calf Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 10
3
Lat Pulldown
4
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Hamstring Curl
3
8-12 reps
RPE 10
7
Dip (Assisted)
3
5-8 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Standing Calf Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 10
3
Lat Pulldown
4
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Hamstring Curl
3
8-12 reps
RPE 10
7
Dip (Assisted)
3
5-8 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Standing Calf Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 10
3
Lat Pulldown
4
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Hamstring Curl
3
8-12 reps
RPE 10
7
Dip (Assisted)
3
5-8 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Standing Calf Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 10
3
Lat Pulldown
4
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Hamstring Curl
3
8-12 reps
RPE 10
7
Dip (Assisted)
3
5-8 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Standing Calf Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 10
3
Lat Pulldown
4
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Hamstring Curl
3
8-12 reps
RPE 10
7
Dip (Assisted)
3
5-8 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Standing Calf Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 10
3
Lat Pulldown
4
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Hamstring Curl
3
8-12 reps
RPE 10
7
Dip (Assisted)
3
5-8 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Standing Calf Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 10
2
Overhead Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Upright Row (Cable)
3
8-12 reps
RPE 10
7
Concentration Curl
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
9
Calf Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 10
2
Overhead Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Upright Row (Cable)
3
8-12 reps
RPE 10
7
Concentration Curl
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
9
Calf Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 10
2
Overhead Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Upright Row (Cable)
3
8-12 reps
RPE 10
7
Concentration Curl
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
9
Calf Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 10
2
Overhead Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Upright Row (Cable)
3
8-12 reps
RPE 10
7
Concentration Curl
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
9
Calf Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 10
2
Overhead Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Upright Row (Cable)
3
8-12 reps
RPE 10
7
Concentration Curl
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
9
Calf Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 10
2
Overhead Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Upright Row (Cable)
3
8-12 reps
RPE 10
7
Concentration Curl
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
9
Calf Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 10
2
Overhead Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Upright Row (Cable)
3
8-12 reps
RPE 10
7
Concentration Curl
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
9
Calf Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 10
2
Overhead Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Upright Row (Cable)
3
8-12 reps
RPE 10
7
Concentration Curl
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
9
Calf Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 10
2
Overhead Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Upright Row (Cable)
3
8-12 reps
RPE 10
7
Concentration Curl
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
9
Calf Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 10
2
Overhead Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Upright Row (Cable)
3
8-12 reps
RPE 10
7
Concentration Curl
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
9
Calf Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 10
2
Overhead Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Upright Row (Cable)
3
8-12 reps
RPE 10
7
Concentration Curl
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
9
Calf Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 10
2
Overhead Press (Barbell)
4
5-8 reps
RPE 10
3
Seated Row (Cable)
4
5-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Upright Row (Cable)
3
8-12 reps
RPE 10
7
Concentration Curl
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
9
Calf Raise (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
1
5 mins
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Cardio (Zone 2)
1 Set
30 mins
@10
2
Abs Crunch (Machine)
1 Set
5 mins
@10
3
Calf Raise (Bodyweight)
3 Sets
15-20 Reps
@10
Day 3
1
Hip Thrust (Machine)
4 Sets
5-8 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
@10
3
Lat Pulldown
4 Sets
5-8 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
5-8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
6
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
7
Dip (Assisted)
3 Sets
5-8 Reps
@10
8
Face Pull
3 Sets
8-12 Reps
@10
9
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@10
10
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
11
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 4
1
Cardio (Zone 2)
1 Set
30 mins
@10
2
Abs Crunch (Machine)
1 Set
5 mins
@10
3
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 5
1
Hack Squat
4 Sets
5-8 Reps
@10
2
Overhead Press (Barbell)
4 Sets
5-8 Reps
@10
3
Seated Row (Cable)
4 Sets
5-8 Reps
@10
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
5
Hip Thrust (Machine)
3 Sets
8-12 Reps
@10
6
Upright Row (Cable)
3 Sets
8-12 Reps
@10
7
Concentration Curl
3 Sets
8-12 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
9
Calf Raise (Machine)
3 Sets
8-12 Reps
@10
Day 6
1
Cardio (Zone 2)
1 Set
30 mins
@10
2
Calf Raise (Machine)
3 Sets
8-12 Reps
@10
3
Abs Crunch (Machine)
1 Set
5 mins
@10
Day 1
1
Leg Press
4 Sets
5-8 Reps
@10
2
Bench Press (Barbell)
4 Sets
5-8 Reps
@10
3
Seated Row (Cable)
4 Sets
5-8 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
5-8 Reps
@10
6
Leg Extension
3 Sets
8-12 Reps
@10
7
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
8
Hammer Curl (Cable)
3 Sets
8-12 Reps
@10
9
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
10
Calf Raise (Machine)
3 Sets
8-12 Reps
@10
11
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10