logo
BoostcampPNG

Project: Hercules

by Mikael Tamim Baraky
7 athletes joined

Program Description

Workout Plan: Muscle Mass and Definition This 4-day workout plan is designed to help you build muscle mass and achieve a well-defined physique. Combining high-intensity training with periodization and individualized adjustments, this program maximizes gains in the shortest time. Features: 1. **Balanced Training:** Focuses on specific muscle groups each day. 2. **Intensity & Volume:** Mixes heavy, moderate, and light sets. 3. **Progressive Overload:** Gradual weight increases for continuous challenge. 4. **Periodization:** Regularly varies exercises and intensity to prevent plateaus. 5. **Individualization:** Adjustable exercises and weights for all fitness levels. 6. **Efficient:** Quality-focused, ideal for busy schedules. Benefits: - **Muscle Growth:** Heavy compounds and targeted isolation exercises. - **Definition:** Higher reps and varied intensity for muscle toning. - **Strength:** Fundamental strength-building exercises. - **Recovery:** Balanced workout and rest days. Structure: 1. **Day 1:** Upper Body Push - Chest, shoulders, triceps. 2. **Day 2:** Lower Body - Quads, hamstrings, glutes, calves. 3. **Day 3:** Rest/Active Recovery. 4. **Day 4:** Upper Body Pull - Back, biceps. 5. **Day 5:** Lower Body. 6. **Day 6:** Rest/Active Recovery. 7. **Day 7:** Rest. Ideal for those seeking a structured, science-backed routine to build muscle and achieve definition.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 27, 2024 10:26
  • Last Edited
    Sep 03, 2024 08:01
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
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
7
Skull Crusher
2
8-12 reps
RPE 7
8
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
7
Skull Crusher
2
8-12 reps
RPE 7
8
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
7
Skull Crusher
2
8-12 reps
RPE 7
8
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
7
Skull Crusher
2
8-12 reps
RPE 7
8
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
7
Skull Crusher
2
8-12 reps
RPE 7
8
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
7
Skull Crusher
2
8-12 reps
RPE 7
8
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
7
Skull Crusher
2
8-12 reps
RPE 7
8
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
7
Skull Crusher
2
8-12 reps
RPE 7
8
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
7
Skull Crusher
2
8-12 reps
RPE 7
8
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
7
Skull Crusher
2
8-12 reps
RPE 7
8
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
7
Skull Crusher
2
8-12 reps
RPE 7
8
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
7
Skull Crusher
2
8-12 reps
RPE 7
8
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Standing Calf Raise
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Standing Calf Raise
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Standing Calf Raise
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Standing Calf Raise
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Standing Calf Raise
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Standing Calf Raise
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Standing Calf Raise
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Standing Calf Raise
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Standing Calf Raise
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Standing Calf Raise
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Standing Calf Raise
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Standing Calf Raise
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
4
Face Pull
2
12-15 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
4
Face Pull
2
12-15 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
4
Face Pull
2
12-15 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
4
Face Pull
2
12-15 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
4
Face Pull
2
12-15 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
4
Face Pull
2
12-15 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
4
Face Pull
2
12-15 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
4
Face Pull
2
12-15 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
4
Face Pull
2
12-15 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
4
Face Pull
2
12-15 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
4
Face Pull
2
12-15 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
4
Face Pull
2
12-15 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 6
4
Stiff Leg Deadlift
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 6
4
Stiff Leg Deadlift
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 6
4
Stiff Leg Deadlift
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 6
4
Stiff Leg Deadlift
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 6
4
Stiff Leg Deadlift
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 6
4
Stiff Leg Deadlift
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 6
4
Stiff Leg Deadlift
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 6
4
Stiff Leg Deadlift
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 6
4
Stiff Leg Deadlift
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 6
4
Stiff Leg Deadlift
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 6
4
Stiff Leg Deadlift
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 6
4
Stiff Leg Deadlift
3
6-8 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@6
4
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@6
7
Skull Crusher
2 Sets
8-12 Reps
@7
8
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@6
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Standing Calf Raise
3 Sets
12-15 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@10
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
12-15 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
12-15 Reps
@8
Day 4
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@6
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7
7
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@7