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Champion of The Fiery Skies

by Vaden .
1 athletes joined
5.0
(1 rating)

Program Description

This program is designed to develop muscular hypertrophy, absolute and explosive strength along with stability and balance.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 23, 2024 04:09
  • Last Edited
    Jun 18, 2025 12:19

Summary

Embark on a transformative 16-week journey with "Champion of The Fiery Skies," designed to ignite your strength and sculpt your physique. This program features five intense training days each week, focusing on compound movements and targeted exercises to build muscle and enhance endurance. Expect to tackle everything from Hack Squats to Romanian Deadlifts, ensuring a comprehensive workout that challenges every major muscle group. Equip yourself with a full gym and get ready to unleash your inner champion!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Squat (Paused)
2
5-10 reps
RPE 9
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Squat (Paused)
2
5-10 reps
RPE 9
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Squat (Paused)
2
5-10 reps
RPE 9
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Squat (Paused)
2
5-10 reps
RPE 9
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Squat (Paused)
2
5-10 reps
RPE 9
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Squat (Paused)
2
5-10 reps
RPE 9
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Squat (Paused)
2
5-10 reps
RPE 9
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Squat (Paused)
2
5-10 reps
RPE 9
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Week 1
1 / 16 Weeks
Day 1
1
Hack Squat
3 Sets
5-10 Reps
@8.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@7
4
Leg Curl
2 Sets
8-12 Reps
@7.5
5
Good Morning
2 Sets
8-12 Reps
@7
6
Seated Calf Raise
3 Sets
8-15 Reps
@9.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9.5
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
@9
3
Lying Leg Curl
3 Sets
5-10 Reps
@9.5
4
Squat (Paused)
2 Sets
5-10 Reps
@9
5
Reverse Nordic Curl
2 Sets
10-15 Reps
@8.5
6
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 5
1
Pull-Up (Weighted)
3 Sets
5-10 Reps
@9
2
Inverted Row
3 Sets
5-10 Reps
@10
3
Face Pull
3 Sets
10 Reps
@7
4
Bicep Curl (Cable)
3 Sets
10-15 Reps
@7
5
Hammer Curl
3 Sets
6-10 Reps
@9.5
Day 4
1
Dip (Weighted)
3 Sets
5-10 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
@9.5
3
Deficit Handstand Push Up
1 Set
0.3-1 mins
@7
4
Lateral Raise (Cable)
3 Sets
10 Reps
@8
5
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@9.5
2
Chest Supported Row (Machine)
3 Sets
5-10 Reps
@9.5
3
Chest Fly (Machine)
3 Sets
8-15 Reps
@8
4
Lat Pulldown (Single Arm)
3 Sets
8-15 Reps
@8
5
Y Raise
3 Sets
10 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Vaden .Age 26, Man
5 months ago
5 weeks complete
7 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Fantastic. Definitely recomend