logo
BoostcampPNG

Pure hypertrophy

by Soul
2 athletes joined
5.0
(1 rating)

Program Description

Pure hypertrophy program

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 19, 2024 09:51
  • Last Edited
    Jun 17, 2024 06:09
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pullaround Cross Body
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pullaround Cross Body
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pullaround Cross Body
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pullaround Cross Body
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pullaround Cross Body
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
1 Arm Lat Pullin
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
1 Arm Lat Pullin
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
1 Arm Lat Pullin
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
1 Arm Lat Pullin
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
1 Arm Lat Pullin
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Concentration Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Concentration Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Concentration Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Concentration Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Concentration Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-8
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-8
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-8
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-8
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-8
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lunge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Glute-Ham Raise
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lunge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Glute-Ham Raise
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lunge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Glute-Ham Raise
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lunge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Glute-Ham Raise
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lunge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Glute-Ham Raise
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Spider Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Spider Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Spider Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Spider Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Spider Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Lat Pullaround Cross Body
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Chest Press (Machine)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lat Prayer
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Hack Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@10
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Shoulder Press (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Decline Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Reverse Pec Deck
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 4
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Leg Press
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-8
4
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Spider Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10