logo
BoostcampPNG

GOHAN - Hybrid

by LEEK365

Program Description

**GOHAN - Hybrid** is a comprehensive 12-week workout program designed for intermediate lifters looking to build strength and enhance athletic performance. With 72 training sessions, this program combines bodybuilding techniques with athletic conditioning, ensuring a balanced approach to fitness. Each workout lasts approximately 50 minutes and requires access to a full gym, featuring a variety of exercises targeting all major muscle groups. Get ready to challenge yourself and achieve your fitness goals with this structured and effective training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 10, 2025 01:04
  • Last Edited
    Dec 10, 2025 02:00
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.9%
Upper Back
9.3%
Hamstrings
8.8%
Front Delts
8.8%
Quadriceps
7.7%
Chest
7.7%
Glutes
6.6%
Biceps
6.6%
Middle Delts
5.5%
Forearms
5.5%
Abs
4.4%
Rear Delts
4.4%
Lats
4.4%
Calves
3.3%
Lower Back
3.3%
Other
2.2%
Adductors
1.1%
Abductors
0.5%
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
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Plate Loaded)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
1 Arm Reverse Pec Dec
1
8-10 reps
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Plate Loaded)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
1 Arm Reverse Pec Dec
1
8-10 reps
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Plate Loaded)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
1 Arm Reverse Pec Dec
1
8-10 reps
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Plate Loaded)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
1 Arm Reverse Pec Dec
1
8-10 reps
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Plate Loaded)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
1 Arm Reverse Pec Dec
1
8-10 reps
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Plate Loaded)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
1 Arm Reverse Pec Dec
1
8-10 reps
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Plate Loaded)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
1 Arm Reverse Pec Dec
1
8-10 reps
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Plate Loaded)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
1 Arm Reverse Pec Dec
1
8-10 reps
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Plate Loaded)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
1 Arm Reverse Pec Dec
1
8-10 reps
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Plate Loaded)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
1 Arm Reverse Pec Dec
1
8-10 reps
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Plate Loaded)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
1 Arm Reverse Pec Dec
1
8-10 reps
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Plate Loaded)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
1 Arm Reverse Pec Dec
1
8-10 reps
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
DB Zottman Curl
1
8-10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls
2
8-10 reps
RPE 10
6
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
DB Zottman Curl
1
8-10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls
2
8-10 reps
RPE 10
6
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
DB Zottman Curl
1
8-10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls
2
8-10 reps
RPE 10
6
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
DB Zottman Curl
1
8-10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls
2
8-10 reps
RPE 10
6
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
DB Zottman Curl
1
8-10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls
2
8-10 reps
RPE 10
6
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
DB Zottman Curl
1
8-10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls
2
8-10 reps
RPE 10
6
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
DB Zottman Curl
1
8-10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls
2
8-10 reps
RPE 10
6
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
DB Zottman Curl
1
8-10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls
2
8-10 reps
RPE 10
6
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
DB Zottman Curl
1
8-10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls
2
8-10 reps
RPE 10
6
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
DB Zottman Curl
1
8-10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls
2
8-10 reps
RPE 10
6
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
DB Zottman Curl
1
8-10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls
2
8-10 reps
RPE 10
6
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
DB Zottman Curl
1
8-10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls
2
8-10 reps
RPE 10
6
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Curl
2 Sets
6-8 Reps
@10
2
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Y Raise (Dumbbell)
1 Set
8-10 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Standing Calf Raise
1 Set
6-8 Reps
@10
Day 4
1
Leg Extension
2 Sets
8-10 Reps
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Hyperextension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Leg Press (45 Degrees)
1 Set
6-8 Reps
@10
5
Standing Calf Raise
2 Sets
8-10 Reps
@10
Day 5
1
Bayesian Curl
2 Sets
6-8 Reps
@10
2
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
3
DB Zottman Curl
1 Set
8-10 Reps
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
5
Wrist Curls
2 Sets
8-10 Reps
@10
6
Wrist Extension (Dumbbell)
2 Sets
8-10 Reps
@10
7
Alternating Dumbbell Curl
2 Sets
6-8 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
9
Dead Hang
1 Set
@10
Day 6
1
Run
1 Set
@6.5
Day 2
1
Run
1 Set
@9
Day 3
1
Lat Pulldown (Close Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Chest Supported Row (Plate Loaded)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Shrug (Dumbbell)
1 Set
6-8 Reps
@10
4
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
One Arm Lateral Raise (Cable)
2 Sets
8-10 Reps
@10
6
Pec Deck (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
1 Arm Reverse Pec Dec
1 Set
8-10 Reps
@10
8
Abs Crunch (Machine)
2 Sets
8-10 Reps
@10