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BoostcampPNG

World’s Most Conga Appendages Program.

by Cory C.
5 athletes joined

Program Description

To bring up aesthetic weaknesses. Upper intermediate to advanced . Two main quad days and a deadlift posterior chain day Arm focused on upper body days

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 06, 2026 11:37
  • Last Edited
    Jan 09, 2026 05:36
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.5%
Hamstrings
12%
Glutes
11.3%
Triceps
10.7%
Abs
7.7%
Biceps
7.1%
Calves
6.9%
Chest
5%
Adductors
4.7%
Front Delts
4.3%
Abductors
3.6%
Forearms
3.3%
Upper Back
3.3%
Lats
2.8%
Lower Back
2.2%
Middle Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9.5
2
Hip Abductor (Machine)
3
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9.5
3
Leg Press
3
1
10 reps
20 reps
RPE 8
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 6.5
5
Front Squat (Barbell)
3
8 reps
RPE 6
6
Leg Extension
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 10
7
Calf Raise (Machine)
3
10 reps
RPE 7
8
Seated Calf Raise
2
10 reps
RPE 7
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9.5
2
Hip Abductor (Machine)
3
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9.5
3
Leg Press
3
1
10 reps
20 reps
RPE 8
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 6.5
5
Front Squat (Barbell)
3
8 reps
RPE 6
6
Leg Extension
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 10
7
Calf Raise (Machine)
3
10 reps
RPE 7
8
Seated Calf Raise
2
10 reps
RPE 7
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9.5
2
Hip Abductor (Machine)
3
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9.5
3
Leg Press
3
1
10 reps
20 reps
RPE 8
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 6.5
5
Front Squat (Barbell)
3
8 reps
RPE 6
6
Leg Extension
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 10
7
Calf Raise (Machine)
3
10 reps
RPE 7
8
Seated Calf Raise
2
10 reps
RPE 7
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9.5
2
Hip Abductor (Machine)
3
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9.5
3
Leg Press
3
1
10 reps
20 reps
RPE 8
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 6.5
5
Front Squat (Barbell)
3
8 reps
RPE 6
6
Leg Extension
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 10
7
Calf Raise (Machine)
3
10 reps
RPE 7
8
Seated Calf Raise
2
10 reps
RPE 7
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9.5
2
Hip Abductor (Machine)
3
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9.5
3
Leg Press
3
1
10 reps
20 reps
RPE 8
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 6.5
5
Front Squat (Barbell)
3
8 reps
RPE 6
6
Leg Extension
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 10
7
Calf Raise (Machine)
3
10 reps
RPE 7
8
Seated Calf Raise
2
10 reps
RPE 7
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
1
100 reps
RPE 6
1B
Bicep Curl (Cable)
1
100 reps
RPE 6
2
Skull Crusher (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
15 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6A
Overhead Extension (EZ Bar)
3
20 reps
RPE 8
6B
Bicep Curl (EZ Bar)
3
20 reps
RPE 8
7
Calf Raise (Machine)
3
20 reps
RPE 7
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
1
100 reps
RPE 6
1B
Bicep Curl (Cable)
1
100 reps
RPE 6
2
Skull Crusher (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
15 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6A
Overhead Extension (EZ Bar)
3
20 reps
RPE 8
6B
Bicep Curl (EZ Bar)
3
20 reps
RPE 8
7
Calf Raise (Machine)
3
20 reps
RPE 7
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
1
100 reps
RPE 6
1B
Bicep Curl (Cable)
1
100 reps
RPE 6
2
Skull Crusher (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
15 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6A
Overhead Extension (EZ Bar)
3
20 reps
RPE 8
6B
Bicep Curl (EZ Bar)
3
20 reps
RPE 8
7
Calf Raise (Machine)
3
20 reps
RPE 7
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
1
100 reps
RPE 6
1B
Bicep Curl (Cable)
1
100 reps
RPE 6
2
Skull Crusher (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
15 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6A
Overhead Extension (EZ Bar)
3
20 reps
RPE 8
6B
Bicep Curl (EZ Bar)
3
20 reps
RPE 8
7
Calf Raise (Machine)
3
20 reps
RPE 7
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
1
100 reps
RPE 6
1B
Bicep Curl (Cable)
1
100 reps
RPE 6
2
Skull Crusher (Barbell)
3
12 reps
RPE 8
3
Rolling Tricep Extension (Dumbbell)
3
15 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6A
Overhead Extension (EZ Bar)
3
20 reps
RPE 8
6B
Bicep Curl (EZ Bar)
3
20 reps
RPE 8
7
Calf Raise (Machine)
3
20 reps
RPE 7
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Seated Hamstring Curl
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
20 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 6.5
3B
Lunge (Dumbbell)
3
20 reps
RPE 8
4
Chin-Up (Bodyweight)
1
100 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
RPE 8
RPE 9
6
Bicep Curl (Machine)
1
3
20 reps
10 reps
RPE 7.5
RPE 7.5
7
Decline Sit Up (Weighted)
2
1
AMRAP
AMRAP
RPE 6.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Seated Hamstring Curl
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
20 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 6.5
3B
Lunge (Dumbbell)
3
20 reps
RPE 8
4
Chin-Up (Bodyweight)
1
100 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
RPE 8
RPE 9
6
Bicep Curl (Machine)
1
3
20 reps
10 reps
RPE 7.5
RPE 7.5
7
Decline Sit Up (Weighted)
2
1
AMRAP
AMRAP
RPE 6.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Seated Hamstring Curl
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
20 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 6.5
3B
Lunge (Dumbbell)
3
20 reps
RPE 8
4
Chin-Up (Bodyweight)
1
100 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
RPE 8
RPE 9
6
Bicep Curl (Machine)
1
3
20 reps
10 reps
RPE 7.5
RPE 7.5
7
Decline Sit Up (Weighted)
2
1
AMRAP
AMRAP
RPE 6.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Seated Hamstring Curl
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
20 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 6.5
3B
Lunge (Dumbbell)
3
20 reps
RPE 8
4
Chin-Up (Bodyweight)
1
100 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
RPE 8
RPE 9
6
Bicep Curl (Machine)
1
3
20 reps
10 reps
RPE 7.5
RPE 7.5
7
Decline Sit Up (Weighted)
2
1
AMRAP
AMRAP
RPE 6.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Seated Hamstring Curl
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
20 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 6.5
3B
Lunge (Dumbbell)
3
20 reps
RPE 8
4
Chin-Up (Bodyweight)
1
100 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
RPE 8
RPE 9
6
Bicep Curl (Machine)
1
3
20 reps
10 reps
RPE 7.5
RPE 7.5
7
Decline Sit Up (Weighted)
2
1
AMRAP
AMRAP
RPE 6.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
100 reps
RPE 6.5
2
Overhead Tricep Extension (Dumbbell)
3
20 reps
RPE 7
3
Chest Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
8 reps
20 reps
RPE 7
RPE 7.5
RPE 8
RPE 8
RPE 9.5
4
Bench Press (Close Grip)
5
5 reps
RPE 7
5A
Dip (Bodyweight)
3
AMRAP
RPE 9
5B
Push Up
3
AMRAP
RPE 9
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Calf Raise (Machine)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
100 reps
RPE 6.5
2
Overhead Tricep Extension (Dumbbell)
3
20 reps
RPE 7
3
Chest Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
8 reps
20 reps
RPE 7
RPE 7.5
RPE 8
RPE 8
RPE 9.5
4
Bench Press (Close Grip)
5
5 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 9
6
Push Up
3
AMRAP
RPE 9
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Calf Raise (Machine)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
100 reps
RPE 6.5
2
Overhead Tricep Extension (Dumbbell)
3
20 reps
RPE 7
3
Chest Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
8 reps
20 reps
RPE 7
RPE 7.5
RPE 8
RPE 8
RPE 9.5
4
Bench Press (Close Grip)
5
5 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 9
6
Push Up
3
AMRAP
RPE 9
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Calf Raise (Machine)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
100 reps
RPE 6.5
2
Overhead Tricep Extension (Dumbbell)
3
20 reps
RPE 7
3
Chest Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
8 reps
20 reps
RPE 7
RPE 7.5
RPE 8
RPE 8
RPE 9.5
4
Bench Press (Close Grip)
5
5 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 9
6
Push Up
3
AMRAP
RPE 9
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Calf Raise (Machine)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
100 reps
RPE 6.5
2
Overhead Tricep Extension (Dumbbell)
3
20 reps
RPE 7
3
Chest Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
8 reps
20 reps
RPE 7
RPE 7.5
RPE 8
RPE 8
RPE 9.5
4
Bench Press (Close Grip)
5
5 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 9
6
Push Up
3
AMRAP
RPE 9
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Calf Raise (Machine)
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Leg Extension
2
1
1
1
20 reps
40 reps
20 reps
10 reps
RPE 8
RPE 10
RPE 10
RPE 10
4
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Squat (Barbell)
5
5 reps
RPE 8
6
Front Squat (Barbell)
3
6 reps
RPE 6.5
7
Walking Lunge
3
10 reps
RPE 8
8
Calf Raise (Machine)
4
1
10 reps
20 reps
RPE 8
RPE 10
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Leg Extension
2
1
1
1
20 reps
40 reps
20 reps
10 reps
RPE 8
RPE 10
RPE 10
RPE 10
4
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Squat (Barbell)
5
5 reps
RPE 8
6
Front Squat (Barbell)
3
6 reps
RPE 6
7
Walking Lunge
3
10 reps
RPE 8
8
Calf Raise (Machine)
4
1
10 reps
20 reps
RPE 8
RPE 10
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Leg Extension
2
1
1
1
20 reps
40 reps
20 reps
10 reps
RPE 8
RPE 10
RPE 10
RPE 10
4
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Squat (Barbell)
5
5 reps
RPE 8
6
Front Squat (Barbell)
3
6 reps
RPE 6
7
Walking Lunge
3
10 reps
RPE 8
8
Calf Raise (Machine)
4
1
10 reps
20 reps
RPE 8
RPE 10
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Leg Extension
2
1
1
1
20 reps
40 reps
20 reps
10 reps
RPE 8
RPE 10
RPE 10
RPE 10
4
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Squat (Barbell)
5
5 reps
RPE 8
6
Front Squat (Barbell)
3
6 reps
RPE 6
7
Walking Lunge
3
10 reps
RPE 8
8
Calf Raise (Machine)
4
1
10 reps
20 reps
RPE 8
RPE 10
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 8
2
Hip Adductor (Machine)
3
12 reps
RPE 8
3
Leg Extension
2
1
1
1
20 reps
40 reps
20 reps
10 reps
RPE 8
RPE 10
RPE 10
RPE 10
4
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Squat (Barbell)
5
5 reps
RPE 8
6
Front Squat (Barbell)
3
6 reps
RPE 6
7
Walking Lunge
3
10 reps
RPE 8
8
Calf Raise (Machine)
4
1
10 reps
20 reps
RPE 8
RPE 10
9
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
1
100 reps
RPE 7
2
Tricep Pushdown (Cable)
1
100 reps
RPE 7
3
Chin-Up (Weighted)
1
4
10 reps
5 reps
RPE 6.5
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
5
10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5B
Overhead Extension (EZ Bar)
3
20 reps
RPE 7
6
Calf Raise (Machine)
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
1
100 reps
RPE 7
2
Tricep Pushdown (Cable)
1
100 reps
RPE 7
3
Chin-Up (Weighted)
1
4
10 reps
5 reps
RPE 6.5
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
5
10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5B
Overhead Extension (EZ Bar)
3
20 reps
RPE 7
6
Calf Raise (Machine)
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
1
100 reps
RPE 7
2
Tricep Pushdown (Cable)
1
100 reps
RPE 7
3
Chin-Up (Weighted)
1
4
10 reps
5 reps
RPE 6.5
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
5
10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5B
Overhead Extension (EZ Bar)
3
20 reps
RPE 7
6
Calf Raise (Machine)
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
1
100 reps
RPE 7
2
Tricep Pushdown (Cable)
1
100 reps
RPE 7
3
Chin-Up (Weighted)
1
4
10 reps
5 reps
RPE 6.5
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
5
10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5B
Overhead Extension (EZ Bar)
3
20 reps
RPE 7
6
Calf Raise (Machine)
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
1
100 reps
RPE 7
2
Tricep Pushdown (Cable)
1
100 reps
RPE 7
3
Chin-Up (Weighted)
1
4
10 reps
5 reps
RPE 6.5
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
5
10 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5B
Overhead Extension (EZ Bar)
3
20 reps
RPE 7
6
Calf Raise (Machine)
3
10 reps
RPE 8
7
Seated Calf Raise
3
10 reps
RPE 8
Week 1
1 / 5 Weeks
Day 6
1
Bicep Curl (Machine)
1 Set
100 Reps
@7
2
Tricep Pushdown (Cable)
1 Set
100 Reps
@7
3
Chin-Up (Weighted)
1 Set
4 Sets
10 Reps
5 Reps
@6.5
@8.5
4
Rolling Tricep Extension (Dumbbell)
5 Sets
10 Reps
@8
5A
Bicep Curl (EZ Bar)
3 Sets
20 Reps
@7
5B
Overhead Extension (EZ Bar)
3 Sets
20 Reps
@7
6
Calf Raise (Machine)
3 Sets
10 Reps
@8
7
Seated Calf Raise
3 Sets
10 Reps
@8
Day 2
1A
Tricep Rope Push Down (Cable)
1 Set
100 Reps
@6
1B
Bicep Curl (Cable)
1 Set
100 Reps
@6
2
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
3
Rolling Tricep Extension (Dumbbell)
3 Sets
15 Reps
@7
4
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
15 Reps
@7
6A
Overhead Extension (EZ Bar)
3 Sets
20 Reps
@8
6B
Bicep Curl (EZ Bar)
3 Sets
20 Reps
@8
7
Calf Raise (Machine)
3 Sets
20 Reps
@7
8
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 1
1
Hip Adductor (Machine)
3 Sets
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9.5
2
Hip Abductor (Machine)
3 Sets
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9.5
3
Leg Press
3 Sets
1 Set
10 Reps
20 Reps
@8
@10
4
Squat (Barbell)
3 Sets
10 Reps
@6.5
5
Front Squat (Barbell)
3 Sets
8 Reps
@6
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
14 Reps
12 Reps
20 Reps
@8
@8
@8
@8.5
@9
@10
7
Calf Raise (Machine)
3 Sets
10 Reps
@7
8
Seated Calf Raise
2 Sets
10 Reps
@7
9
Decline Sit Up (Weighted)
3 Sets
AMRAP
@10
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
@7
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
14 Reps
12 Reps
20 Reps
@7
@7.5
@8
@9
@9.5
@10
3A
Stiff Leg Deadlift (Dumbbell)
3 Sets
20 Reps
@6.5
3B
Lunge (Dumbbell)
3 Sets
20 Reps
@8
4
Chin-Up (Bodyweight)
1 Set
100 Reps
@10
5
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
20 Reps
@8
@9
6
Bicep Curl (Machine)
1 Set
3 Sets
20 Reps
10 Reps
@7.5
@7.5
7
Decline Sit Up (Weighted)
2 Sets
1 Set
AMRAP
AMRAP
@6.5
@9
Day 4
1
Tricep Pushdown (Cable)
1 Set
100 Reps
@6.5
2
Overhead Tricep Extension (Dumbbell)
3 Sets
20 Reps
@7
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
8 Reps
20 Reps
@7
@7.5
@8
@8
@9.5
4
Bench Press (Close Grip)
5 Sets
5 Reps
@7
5A
Dip (Bodyweight)
3 Sets
AMRAP
@9
5B
Push Up
3 Sets
AMRAP
@9
6
Hanging Leg Raise
3 Sets
AMRAP
@10
7
Calf Raise (Machine)
3 Sets
20 Reps
@7
Day 5
1
Hip Abductor (Machine)
3 Sets
12 Reps
@8
2
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3
Leg Extension
2 Sets
1 Set
1 Set
1 Set
20 Reps
40 Reps
20 Reps
10 Reps
@8
@10
@10
@10
4
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Squat (Barbell)
5 Sets
5 Reps
@8
6
Front Squat (Barbell)
3 Sets
6 Reps
@6.5
7
Walking Lunge
3 Sets
10 Reps
@8
8
Calf Raise (Machine)
4 Sets
1 Set
10 Reps
20 Reps
@8
@10
9
Decline Sit Up (Weighted)
3 Sets
AMRAP
@10