logo
BoostcampPNG

Mauis 4 day version on kong savage strength

by Maui H.
9 athletes joined

Program Description

Build a large amount of size and strength in muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 26, 2024 11:31
  • Last Edited
    Jun 18, 2025 11:25

Summary

Unleash your strength with the "Maui's 4-Day Version on Kong Savage Strength," a comprehensive 12-week program designed for serious lifters. This four-day split focuses on building muscle and enhancing functional strength through targeted exercises like Seated Military Press, Romanian Deadlifts, and Close Grip Bench Press. Each session is meticulously crafted to challenge your limits and maximize gains, making it perfect for those ready to elevate their training in a garage gym setting. Commit to the journey and transform your physique!
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
Seated Military Press (Smith Machine)
2
12-15 reps
RPE 7
2
Lateral Raise (Cable)
2
12-15 reps
RPE 7
3
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 7
4
Dip (Assisted)
2
12-15 reps
RPE 7
5
Bench Press (Close Grip)
2
12-15 reps
RPE 7
6
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
2
12-15 reps
RPE 7
8
Hammer Curl
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
4
Dip (Assisted)
3
12-15 reps
RPE 8
5
Bench Press (Close Grip)
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
8
Hammer Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
12-15 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
4
Dip (Assisted)
3
12-15 reps
RPE 8
5
Bench Press (Close Grip)
4
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
8
Hammer Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
12-15 reps
RPE 9
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4
Dip (Assisted)
3
12-15 reps
RPE 9
5
Bench Press (Close Grip)
4
12-15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
7
Bicep Curl (Barbell)
3
12-15 reps
RPE 9
8
Hammer Curl
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
RPE 7
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
RPE 8
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown
4
12 reps
RPE 8
6
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Lat Pulldown
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Seated Military Press (Smith Machine)
1
1
2
5 reps
8 reps
12 reps
RPE 7
RPE 7
RPE 7
3
Dip (Assisted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Cable Low Row
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Seated Military Press (Smith Machine)
1
1
2
5 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Dip (Assisted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Cable Low Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Seated Military Press (Smith Machine)
1
1
2
5 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Dip (Assisted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Cable Low Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Seated Military Press (Smith Machine)
1
1
2
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
3
Dip (Assisted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Cable Low Row
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15-20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 7
3
Leg Press
2
12-15 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12-15 reps
RPE 7
6
Lat Pulldown
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
1
15-20 reps
-
RPE 8
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
6
Lat Pulldown
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
6
Lat Pulldown
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
15-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9
6
Lat Pulldown
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Hack Squat
3
12 reps
RPE 7
5
Hamstring Curl
3
12 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Back Extension
3
12 reps
RPE 8
4
Hack Squat
3
12 reps
RPE 8
5
Hamstring Curl
3
12 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Hack Squat
4
12 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8
6
Preacher Curl (EZ Bar)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Back Extension
4
12 reps
RPE 9
4
Hack Squat
4
12 reps
RPE 9
5
Hamstring Curl
4
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
13" Deadlift
1
3
1
5 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 7
5
Barbell Row
1
1
1
1
5 reps
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
13" Deadlift
1
3
1
5 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Back Extension
3
12 reps
RPE 8
4
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 8
5
Barbell Row
1
1
1
1
5 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
13" Deadlift
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Back Extension
3
12 reps
RPE 8
4
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 8
5
Barbell Row
1
1
1
1
5 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
13" Deadlift
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Back Extension
3
12 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 9
5
Barbell Row
1
1
1
1
5 reps
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
12-15 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 7
4
Front Raise
2
12-15 reps
RPE 7
5
Upright Row (Barbell)
2
12-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 7
7
Bench Press (Barbell)
2
12-15 reps
RPE 7
8
Pec Deck (Machine)
2
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
12-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Front Raise
3
12-15 reps
RPE 8
5
Upright Row (Barbell)
3
12-15 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
7
Bench Press (Barbell)
3
12-15 reps
RPE 8
8
Pec Deck (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
12-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Front Raise
4
12-15 reps
RPE 8
5
Upright Row (Barbell)
3
12-15 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
7
Bench Press (Barbell)
3
12-15 reps
RPE 8
8
Pec Deck (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
12-15 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Front Raise
4
12-15 reps
RPE 9
5
Upright Row (Barbell)
3
12-15 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
7
Bench Press (Barbell)
3
12-15 reps
RPE 9
8
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 7
4
Pec Fly (Dumbbell)
3
12 reps
RPE 7
5
Seated Dip (Machine)
3
12 reps
RPE 7
6
Overhead Extension (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 7
4
Pec Fly (Dumbbell)
3
12 reps
RPE 7
5
Seated Dip (Machine)
3
12 reps
RPE 7
6
Overhead Extension (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Fly (Dumbbell)
4
12 reps
RPE 8
5
Seated Dip (Machine)
4
12 reps
RPE 8
6
Overhead Extension (EZ Bar)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 9
4
Pec Fly (Dumbbell)
4
12 reps
RPE 9
5
Seated Dip (Machine)
4
12 reps
RPE 9
6
Overhead Extension (EZ Bar)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Spoto Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Seated Dip (Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Spoto Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Dip (Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Spoto Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Dip (Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Spoto Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Seated Dip (Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 7
2
Squat (Barbell)
2
12-15 reps
RPE 7
3
Back Extension
2
12-15 reps
RPE 7
4
Single Leg Press
2
12-15 reps
RPE 7
5
Seated Hamstring Curl
2
12-15 reps
RPE 7
6
Lat Pulldown
2
12-15 reps
RPE 7
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 8
2
Squat (Barbell)
3
12-15 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 8
4
Single Leg Press
3
12-15 reps
RPE 8
5
Seated Hamstring Curl
3
12-15 reps
RPE 8
6
Lat Pulldown
3
12-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 8
2
Squat (Barbell)
4
12-15 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 8
4
Single Leg Press
3
12-15 reps
RPE 8
5
Seated Hamstring Curl
4
12-15 reps
RPE 8
6
Lat Pulldown
3
12-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Squat (Barbell)
4
12-15 reps
RPE 9
3
Back Extension
3
12-15 reps
RPE 9
4
Single Leg Press
3
12-15 reps
RPE 9
5
Seated Hamstring Curl
4
12-15 reps
RPE 9
6
Lat Pulldown
3
12-15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Hack Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Hack Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Back Extension
4
12 reps
RPE 8
5
Lat Pulldown
4
12 reps
RPE 8
6
Preacher Curl (EZ Bar)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Hack Squat
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
4
Back Extension
4
12 reps
RPE 9
5
Lat Pulldown
4
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Hack Squat
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Hack Squat
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Seated Military Press (Smith Machine)
2 Sets
12-15 Reps
@7
2
Lateral Raise (Cable)
2 Sets
12-15 Reps
@7
3
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
@7
4
Dip (Assisted)
2 Sets
12-15 Reps
@7
5
Bench Press (Close Grip)
2 Sets
12-15 Reps
@7
6
Preacher Curl (EZ Bar)
2 Sets
12-15 Reps
@7
7
Bicep Curl (Barbell)
2 Sets
12-15 Reps
@7
8
Hammer Curl
2 Sets
12-15 Reps
@7
Day 2
1
Seated Hamstring Curl
2 Sets
15-20 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@7
3
Leg Press
2 Sets
12-15 Reps
@7
4
Leg Extension
2 Sets
12-15 Reps
@7
5
Chest Supported Row (Dumbbell)
2 Sets
12-15 Reps
@7
6
Lat Pulldown
2 Sets
12-15 Reps
@7
Day 3
1
JM Press (Smith Machine)
2 Sets
12-15 Reps
@7
2
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@7
4
Front Raise
2 Sets
12-15 Reps
@7
5
Upright Row (Barbell)
2 Sets
12-15 Reps
@7
6
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
@7
7
Bench Press (Barbell)
2 Sets
12-15 Reps
@7
8
Pec Deck (Machine)
2 Sets
12-15 Reps
@7
Day 4
1
Leg Extension
2 Sets
12-15 Reps
@7
2
Squat (Barbell)
2 Sets
12-15 Reps
@7
3
Back Extension
2 Sets
12-15 Reps
@7
4
Single Leg Press
2 Sets
12-15 Reps
@7
5
Seated Hamstring Curl
2 Sets
12-15 Reps
@7
6
Lat Pulldown
2 Sets
12-15 Reps
@7
7
Preacher Curl (EZ Bar)
2 Sets
12-15 Reps
@7