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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
    Jun 18, 2025 08:46

Summary

**Project: Hercules** is a 12-week strength training program designed to sculpt your upper and lower body with a focus on building muscle and enhancing overall power. Committing to four days a week, you'll engage in a variety of compound and isolation exercises, including dynamic dumbbell presses, barbell squats, and effective bodyweight movements. Each workout is crafted to challenge your limits while ensuring proper recovery, paving the way for impressive gains. Get ready to transform your physique and unleash your inner strength!
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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
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