logo
BoostcampPNG

Marcello's Full Body Guide

by Marcello S.

Program Description

I created this program to help attack my own weak points (chest, hamstrings, quads) to give myself a more complete physique.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2025 10:53
  • Last Edited
    Nov 07, 2025 01:26

Summary

Unlock your full potential with Marcello's Full Body Guide, an 8-week program designed to sculpt and strengthen your entire physique. Committing just 5 days a week, you'll engage in a balanced mix of targeted exercises, including leg curls, squats, and bench presses, all tailored to maximize muscle growth and endurance. Each workout combines high-intensity sets with clear guidance, ensuring you push your limits safely and effectively. Get ready to transform your body and elevate your fitness game!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.8%
Quadriceps
9.4%
Upper Back
8.6%
Glutes
8.5%
Biceps
8.4%
Front Delts
8.3%
Abs
8.2%
Triceps
7.2%
Calves
7%
Lats
6%
Chest
5.9%
Middle Delts
5.7%
Lower Back
2%
Rear Delts
1.9%
Abductors
1.3%
Adductors
0.7%
Forearms
0.1%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Squat (Barbell)
4
8 reps
RPE 8
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Calf Raise (Machine)
4
15 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 8
7
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Chest Fly
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Arnold Press
2
2
10 reps
8 reps
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Around The World
1
1
12 reps
10 reps
RPE 8
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
RPE 8
RPE 8
8
lying Tricep Extension
2
1
12 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
8 reps
RPE 8
4
Arnold Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Around The World
2
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Calf Raise (Machine)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Chest Fly
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Arnold Press
2
2
10 reps
8 reps
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Around The World
1
1
12 reps
10 reps
RPE 8
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
RPE 8
RPE 8
8
lying Tricep Extension
2
1
12 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Chest Fly
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Arnold Press
2
2
10 reps
8 reps
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Around The World
1
1
12 reps
10 reps
RPE 8
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
RPE 8
RPE 8
8
lying Tricep Extension
2
1
12 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Chest Fly
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Arnold Press
2
2
10 reps
8 reps
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Around The World
1
1
12 reps
10 reps
RPE 8
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
RPE 8
RPE 8
8
lying Tricep Extension
2
1
12 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Chest Fly
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Arnold Press
2
2
10 reps
8 reps
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Around The World
1
1
12 reps
10 reps
RPE 8
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
RPE 8
RPE 8
8
lying Tricep Extension
2
1
12 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Chest Fly
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Arnold Press
2
2
10 reps
8 reps
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Around The World
1
1
12 reps
10 reps
RPE 8
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
RPE 8
RPE 8
8
lying Tricep Extension
2
1
12 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Seated Chest Fly
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Arnold Press
2
2
10 reps
8 reps
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Around The World
1
1
12 reps
10 reps
RPE 8
RPE 8
7
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
RPE 8
RPE 8
8
lying Tricep Extension
2
1
12 reps
10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 8
2
Pull-Up (Weighted)
1
2
10 reps
8 reps
RPE 8
RPE 8
3
T-Bar Row
2
2
10 reps
8 reps
RPE 8
RPE 8
4
Single Arm Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bent Over Fly (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
2
21 reps
RPE 8
9
Calf Raise (Machine)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Pullover (Dumbbell)
4
10 reps
RPE 8
5
Bent Over Fly (Dumbbell)
4
10 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8 reps
RPE 8
7
Concentration Curl
4
8 reps
RPE 8
8
21s (EZ Bar)
2
21 reps
RPE 8
9
Calf Raise (Machine)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 8
2
Pull-Up (Weighted)
1
2
10 reps
8 reps
RPE 8
RPE 8
3
T-Bar Row
2
2
10 reps
8 reps
RPE 8
RPE 8
4
Single Arm Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bent Over Fly (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
2
21 reps
RPE 8
9
Calf Raise (Machine)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 8
2
Pull-Up (Weighted)
1
2
10 reps
8 reps
RPE 8
RPE 8
3
T-Bar Row
2
2
10 reps
8 reps
RPE 8
RPE 8
4
Single Arm Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bent Over Fly (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
2
21 reps
RPE 8
9
Calf Raise (Machine)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 8
2
Pull-Up (Weighted)
1
2
10 reps
8 reps
RPE 8
RPE 8
3
T-Bar Row
2
2
10 reps
8 reps
RPE 8
RPE 8
4
Single Arm Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bent Over Fly (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
2
21 reps
RPE 8
9
Calf Raise (Machine)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 8
2
Pull-Up (Weighted)
1
2
10 reps
8 reps
RPE 8
RPE 8
3
T-Bar Row
2
2
10 reps
8 reps
RPE 8
RPE 8
4
Single Arm Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bent Over Fly (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
2
21 reps
RPE 8
9
Calf Raise (Machine)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 8
2
Pull-Up (Weighted)
1
2
10 reps
8 reps
RPE 8
RPE 8
3
T-Bar Row
2
2
10 reps
8 reps
RPE 8
RPE 8
4
Single Arm Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bent Over Fly (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
2
21 reps
RPE 8
9
Calf Raise (Machine)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 8
2
Pull-Up (Weighted)
1
2
10 reps
8 reps
RPE 8
RPE 8
3
T-Bar Row
2
2
10 reps
8 reps
RPE 8
RPE 8
4
Single Arm Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bent Over Fly (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
2
21 reps
RPE 8
9
Calf Raise (Machine)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Pendulum Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Single Leg Leg Extensions
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
RPE 8
2
Pendulum Squat
3
6 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hip Thrust (Machine)
4
8 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Pendulum Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Single Leg Leg Extensions
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Pendulum Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Single Leg Leg Extensions
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Pendulum Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Single Leg Leg Extensions
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Pendulum Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Single Leg Leg Extensions
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Pendulum Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Single Leg Leg Extensions
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Pendulum Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Single Leg Leg Extensions
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
8 reps
RPE 8
4
Seal Row
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
3
8 reps
RPE 8
7
Calf Raise (Leg Press)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
8 reps
RPE 8
4
Seal Row
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
3
8 reps
RPE 8
7
Calf Raise (Leg Press)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
8 reps
RPE 8
4
Seal Row
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
3
8 reps
RPE 8
7
Calf Raise (Leg Press)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
8 reps
RPE 8
4
Seal Row
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
3
8 reps
RPE 8
7
Calf Raise (Leg Press)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
8 reps
RPE 8
4
Seal Row
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
3
8 reps
RPE 8
7
Calf Raise (Leg Press)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
8 reps
RPE 8
4
Seal Row
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
3
8 reps
RPE 8
7
Calf Raise (Leg Press)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
8 reps
RPE 8
4
Seal Row
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
3
8 reps
RPE 8
7
Calf Raise (Leg Press)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
8 reps
RPE 8
4
Seal Row
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
3
8 reps
RPE 8
7
Calf Raise (Leg Press)
4
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@8
@8
@8
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
3
Hack Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
5
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
6
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
7
Hanging Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
8
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
2
Seated Chest Fly
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
4
Arnold Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@8
@8
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@8
@8
@8
@8
6
Around The World
1 Set
1 Set
12 Reps
10 Reps
@8
@8
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@8
@8
@8
@8
8
lying Tricep Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@8
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@8
@8
@8
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@8
@8
3
T-Bar Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@8
@8
@8
@8
4
Single Arm Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@8
@8
@8
5
Bent Over Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@8
@8
@8
@8
6
Bayesian Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@8
@8
@8
7
Concentration Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@8
@8
@8
8
21s (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@8
@8
9
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
Day 4
1
Single-Leg Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
2
Pendulum Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
3
Single Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Single Leg Leg Extensions
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@8
@8
@8
@8
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
7
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
8
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@9
@9
@9
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@8
@8
@8
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Seal Row
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
6
Bayesian Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8