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. 💥 TITÁN 5 – FUERZA, VOLUMEN Y ESTABILIDAD

by Diego T.

Program Description

✅ Más foco en cuádriceps sin sobrecargar rodillas. ✅ Mayor estabilidad y control, ideal para tu condropatía. ✅ Distribución inteligente para que el volumen extra no afecte la recuperación. 📢 Con esto, tus cuádriceps van a explotar de crecimiento sin comprometer la sostenibilidad del programa! 🚀🔥

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 07, 2025 09:23
  • Last Edited
    Jun 18, 2025 10:06

Summary

Unlock your potential with TITÁN 5, a comprehensive 12-week program designed to build strength, volume, and stability. Committing to 7 days a week, you'll engage in targeted workouts focusing on leg development, particularly your quads, while minimizing knee strain. Each session incorporates a blend of machine and free weight exercises, ensuring you maximize gains and enhance your overall stability. Get ready to elevate your training and achieve your fitness goals like never before!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
RPE 8.5
2
Leg Extension
4
12-15 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
12-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Standing Calf Raise
3
12 reps
RPE 8.5
6
Hip Abductor (Machine)
3
15 reps
RPE 8.5
7
Plank
3
45 secs
RPE 8.5
8
Side Plank
3
30 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
RPE 8.5
2
Leg Extension
4
12-15 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
12-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Standing Calf Raise
3
12 reps
RPE 8.5
6
Hip Abductor (Machine)
3
15 reps
RPE 8.5
7
Plank
3
45 secs
RPE 8.5
8
Side Plank
3
30 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
RPE 8.5
2
Leg Extension
4
12-15 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
12-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Standing Calf Raise
3
12 reps
RPE 8.5
6
Hip Abductor (Machine)
3
15 reps
RPE 8.5
7
Plank
3
45 secs
RPE 8.5
8
Side Plank
3
30 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
RPE 8.5
2
Leg Extension
4
12-15 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
12-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Standing Calf Raise
3
12 reps
RPE 8.5
6
Hip Abductor (Machine)
3
15 reps
RPE 8.5
7
Plank
3
45 secs
RPE 8.5
8
Side Plank
3
30 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
RPE 8.5
2
Leg Extension
4
12-15 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
12-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Standing Calf Raise
3
12 reps
RPE 8.5
6
Hip Abductor (Machine)
3
15 reps
RPE 8.5
7
Plank
3
45 secs
RPE 8.5
8
Side Plank
3
30 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
RPE 8.5
2
Leg Extension
4
12-15 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
12-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Standing Calf Raise
3
12 reps
RPE 8.5
6
Hip Abductor (Machine)
3
15 reps
RPE 8.5
7
Plank
3
45 secs
RPE 8.5
8
Side Plank
3
30 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
RPE 8.5
2
Leg Extension
4
12-15 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
12-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Standing Calf Raise
3
12 reps
RPE 8.5
6
Hip Abductor (Machine)
3
15 reps
RPE 8.5
7
Plank
3
45 secs
RPE 8.5
8
Side Plank
3
30 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
RPE 8.5
2
Leg Extension
4
12-15 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
12-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Standing Calf Raise
3
12 reps
RPE 8.5
6
Hip Abductor (Machine)
3
15 reps
RPE 8.5
7
Plank
3
45 secs
RPE 8.5
8
Side Plank
3
30 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
RPE 8.5
2
Leg Extension
4
12-15 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
12-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Standing Calf Raise
3
12 reps
RPE 8.5
6
Hip Abductor (Machine)
3
15 reps
RPE 8.5
7
Plank
3
45 secs
RPE 8.5
8
Side Plank
3
30 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
RPE 8.5
2
Leg Extension
4
12-15 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
12-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Standing Calf Raise
3
12 reps
RPE 8.5
6
Hip Abductor (Machine)
3
15 reps
RPE 8.5
7
Plank
3
45 secs
RPE 8.5
8
Side Plank
3
30 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
RPE 8.5
2
Leg Extension
4
12-15 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
12-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Standing Calf Raise
3
12 reps
RPE 8.5
6
Hip Abductor (Machine)
3
15 reps
RPE 8.5
7
Plank
3
45 secs
RPE 8.5
8
Side Plank
3
30 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
RPE 8.5
2
Leg Extension
4
12-15 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
12-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Standing Calf Raise
3
12 reps
RPE 8.5
6
Hip Abductor (Machine)
3
15 reps
RPE 8.5
7
Plank
3
45 secs
RPE 8.5
8
Side Plank
3
30 secs
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8.5
5
Hammer Curl
3
12-15 reps
RPE 8.5
6
Face Pull
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8.5
5
Hammer Curl
3
12-15 reps
RPE 8.5
6
Face Pull
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8.5
5
Hammer Curl
3
12-15 reps
RPE 8.5
6
Face Pull
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8.5
5
Hammer Curl
3
12-15 reps
RPE 8.5
6
Face Pull
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8.5
5
Hammer Curl
3
12-15 reps
RPE 8.5
6
Face Pull
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8.5
5
Hammer Curl
3
12-15 reps
RPE 8.5
6
Face Pull
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8.5
5
Hammer Curl
3
12-15 reps
RPE 8.5
6
Face Pull
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8.5
5
Hammer Curl
3
12-15 reps
RPE 8.5
6
Face Pull
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8.5
5
Hammer Curl
3
12-15 reps
RPE 8.5
6
Face Pull
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8.5
5
Hammer Curl
3
12-15 reps
RPE 8.5
6
Face Pull
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8.5
5
Hammer Curl
3
12-15 reps
RPE 8.5
6
Face Pull
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8.5
5
Hammer Curl
3
12-15 reps
RPE 8.5
6
Face Pull
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
12-15 reps
RPE 8.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 8.5
5
Military Press (Barbell)
3
10-12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
7
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
12-15 reps
RPE 8.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 8.5
5
Military Press (Barbell)
3
10-12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
7
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
12-15 reps
RPE 8.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 8.5
5
Military Press (Barbell)
3
10-12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
7
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
12-15 reps
RPE 8.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 8.5
5
Military Press (Barbell)
3
10-12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
7
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
12-15 reps
RPE 8.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 8.5
5
Military Press (Barbell)
3
10-12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
7
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
12-15 reps
RPE 8.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 8.5
5
Military Press (Barbell)
3
10-12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
7
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
12-15 reps
RPE 8.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 8.5
5
Military Press (Barbell)
3
10-12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
7
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
12-15 reps
RPE 8.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 8.5
5
Military Press (Barbell)
3
10-12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
7
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
12-15 reps
RPE 8.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 8.5
5
Military Press (Barbell)
3
10-12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
7
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
12-15 reps
RPE 8.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 8.5
5
Military Press (Barbell)
3
10-12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
7
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
12-15 reps
RPE 8.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 8.5
5
Military Press (Barbell)
3
10-12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
7
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
3
Chest Press (Machine)
3
12-15 reps
RPE 8.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 8.5
5
Military Press (Barbell)
3
10-12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
7
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
22 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
22 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
22 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
22 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
22 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
22 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
22 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
22 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
22 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
22 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
22 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
22 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
2
Leg Curl
4
12-15 reps
RPE 8.5
3
Good Morning
3
12-15 reps
RPE 8.5
4
Hack Squat
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
15-20 reps
RPE 8.5
6
Plank with Shoulder Taps
3
-45 secs
RPE 8.5
7
Hanging Leg Raise
3
8-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
2
Leg Curl
4
12-15 reps
RPE 8.5
3
Good Morning
3
12-15 reps
RPE 8.5
4
Hack Squat
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
15-20 reps
RPE 8.5
6
Plank with Shoulder Taps
3
-45 secs
RPE 8.5
7
Hanging Leg Raise
3
8-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
2
Leg Curl
4
12-15 reps
RPE 8.5
3
Good Morning
3
12-15 reps
RPE 8.5
4
Hack Squat
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
15-20 reps
RPE 8.5
6
Plank with Shoulder Taps
3
-45 secs
RPE 8.5
7
Hanging Leg Raise
3
8-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
2
Leg Curl
4
12-15 reps
RPE 8.5
3
Good Morning
3
12-15 reps
RPE 8.5
4
Hack Squat
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
15-20 reps
RPE 8.5
6
Plank with Shoulder Taps
3
-45 secs
RPE 8.5
7
Hanging Leg Raise
3
8-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
2
Leg Curl
4
12-15 reps
RPE 8.5
3
Good Morning
3
12-15 reps
RPE 8.5
4
Hack Squat
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
15-20 reps
RPE 8.5
6
Plank with Shoulder Taps
3
-45 secs
RPE 8.5
7
Hanging Leg Raise
3
8-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
2
Leg Curl
4
12-15 reps
RPE 8.5
3
Good Morning
3
12-15 reps
RPE 8.5
4
Hack Squat
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
15-20 reps
RPE 8.5
6
Plank with Shoulder Taps
3
-45 secs
RPE 8.5
7
Hanging Leg Raise
3
8-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
2
Leg Curl
4
12-15 reps
RPE 8.5
3
Good Morning
3
12-15 reps
RPE 8.5
4
Hack Squat
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
15-20 reps
RPE 8.5
6
Plank with Shoulder Taps
3
-45 secs
RPE 8.5
7
Hanging Leg Raise
3
8-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
2
Leg Curl
4
12-15 reps
RPE 8.5
3
Good Morning
3
12-15 reps
RPE 8.5
4
Hack Squat
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
15-20 reps
RPE 8.5
6
Plank with Shoulder Taps
3
-45 secs
RPE 8.5
7
Hanging Leg Raise
3
8-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
2
Leg Curl
4
12-15 reps
RPE 8.5
3
Good Morning
3
12-15 reps
RPE 8.5
4
Hack Squat
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
15-20 reps
RPE 8.5
6
Plank with Shoulder Taps
3
-45 secs
RPE 8.5
7
Hanging Leg Raise
3
8-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
2
Leg Curl
4
12-15 reps
RPE 8.5
3
Good Morning
3
12-15 reps
RPE 8.5
4
Hack Squat
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
15-20 reps
RPE 8.5
6
Plank with Shoulder Taps
3
-45 secs
RPE 8.5
7
Hanging Leg Raise
3
8-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
2
Leg Curl
4
12-15 reps
RPE 8.5
3
Good Morning
3
12-15 reps
RPE 8.5
4
Hack Squat
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
15-20 reps
RPE 8.5
6
Plank with Shoulder Taps
3
-45 secs
RPE 8.5
7
Hanging Leg Raise
3
8-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8.5
2
Leg Curl
4
12-15 reps
RPE 8.5
3
Good Morning
3
12-15 reps
RPE 8.5
4
Hack Squat
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
15-20 reps
RPE 8.5
6
Plank with Shoulder Taps
3
-45 secs
RPE 8.5
7
Hanging Leg Raise
3
8-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
RPE 8.5
2
Cable Crossover
3
12-15 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4
Meadows Curl
3
12-15 reps
RPE 8.5
5
Concentration Curl
3
12-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Dip (Bodyweight)
3
RPE 8.5
8
Landmine Oblique Twist
3
12-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
RPE 8.5
2
Cable Crossover
3
12-15 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4
Meadows Curl
3
12-15 reps
RPE 8.5
5
Concentration Curl
3
12-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Dip (Bodyweight)
3
RPE 8.5
8
Landmine Oblique Twist
3
12-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
RPE 8.5
2
Cable Crossover
3
12-15 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4
Meadows Curl
3
12-15 reps
RPE 8.5
5
Concentration Curl
3
12-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Dip (Bodyweight)
3
RPE 8.5
8
Landmine Oblique Twist
3
12-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
RPE 8.5
2
Cable Crossover
3
12-15 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4
Meadows Curl
3
12-15 reps
RPE 8.5
5
Concentration Curl
3
12-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Dip (Bodyweight)
3
RPE 8.5
8
Landmine Oblique Twist
3
12-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
RPE 8.5
2
Cable Crossover
3
12-15 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4
Meadows Curl
3
12-15 reps
RPE 8.5
5
Concentration Curl
3
12-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Dip (Bodyweight)
3
RPE 8.5
8
Landmine Oblique Twist
3
12-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
RPE 8.5
2
Cable Crossover
3
12-15 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4
Meadows Curl
3
12-15 reps
RPE 8.5
5
Concentration Curl
3
12-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Dip (Bodyweight)
3
RPE 8.5
8
Landmine Oblique Twist
3
12-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
RPE 8.5
2
Cable Crossover
3
12-15 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4
Meadows Curl
3
12-15 reps
RPE 8.5
5
Concentration Curl
3
12-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Dip (Bodyweight)
3
RPE 8.5
8
Landmine Oblique Twist
3
12-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
RPE 8.5
2
Cable Crossover
3
12-15 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4
Meadows Curl
3
12-15 reps
RPE 8.5
5
Concentration Curl
3
12-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Dip (Bodyweight)
3
RPE 8.5
8
Landmine Oblique Twist
3
12-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
RPE 8.5
2
Cable Crossover
3
12-15 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4
Meadows Curl
3
12-15 reps
RPE 8.5
5
Concentration Curl
3
12-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Dip (Bodyweight)
3
RPE 8.5
8
Landmine Oblique Twist
3
12-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
RPE 8.5
2
Cable Crossover
3
12-15 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4
Meadows Curl
3
12-15 reps
RPE 8.5
5
Concentration Curl
3
12-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Dip (Bodyweight)
3
RPE 8.5
8
Landmine Oblique Twist
3
12-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
RPE 8.5
2
Cable Crossover
3
12-15 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4
Meadows Curl
3
12-15 reps
RPE 8.5
5
Concentration Curl
3
12-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Dip (Bodyweight)
3
RPE 8.5
8
Landmine Oblique Twist
3
12-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
RPE 8.5
2
Cable Crossover
3
12-15 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4
Meadows Curl
3
12-15 reps
RPE 8.5
5
Concentration Curl
3
12-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
7
Dip (Bodyweight)
3
RPE 8.5
8
Landmine Oblique Twist
3
12-15 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
22 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
22 mins
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
22 mins
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
22 mins
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
22 mins
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
22 mins
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
22 mins
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
22 mins
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
22 mins
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
22 mins
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
22 mins
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
22 mins
-
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Press
4 Sets
12-15 Reps
@8.5
2
Leg Extension
4 Sets
12-15 Reps
@8.5
3
Hip Thrust (Barbell)
4 Sets
12-15 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
1 Set
-
5
Standing Calf Raise
3 Sets
12 Reps
@8.5
6
Hip Abductor (Machine)
3 Sets
15 Reps
@8.5
7
Plank
3 Sets
45 secs
@8.5
8
Side Plank
3 Sets
30 secs
@8.5
Day 2
1
Pull-Up (Bodyweight)
4 Sets
@9
2
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@8.5
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8.5
4
Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
@8.5
5
Hammer Curl
3 Sets
12-15 Reps
@8.5
6
Face Pull
3 Sets
12-15 Reps
@8.5
Day 3
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
@8.5
3
Chest Press (Machine)
3 Sets
12-15 Reps
@8.5
4
Seated Dip (Machine)
3 Sets
8-12 Reps
@8.5
5
Military Press (Barbell)
3 Sets
10-12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8.5
7
Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
Day 4
1
Stretching
1 Set
22 mins
-
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@8.5
2
Leg Curl
4 Sets
12-15 Reps
@8.5
3
Good Morning
3 Sets
12-15 Reps
@8.5
4
Hack Squat
3 Sets
12-15 Reps
@8.5
5
Seated Calf Raise
4 Sets
15-20 Reps
@8.5
6
Plank with Shoulder Taps
3 Sets
-45 secs
@8.5
7
Hanging Leg Raise
3 Sets
8-15 Reps
@8.5
Day 6
1
Incline Chest Press (Machine)
3 Sets
12-15 Reps
@8.5
2
Cable Crossover
3 Sets
12-15 Reps
@8.5
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8.5
4
Meadows Curl
3 Sets
12-15 Reps
@8.5
5
Concentration Curl
3 Sets
12-15 Reps
@8.5
6
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
7
Dip (Bodyweight)
3 Sets
@8.5
8
Landmine Oblique Twist
3 Sets
12-15 Reps
@8.5
Day 7
1
Stretching
1 Set
22 mins
-