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The Ascend Method

by Sophia B.
2 athletes joined
5.0
(1 rating)

Program Description

“Ascend” to a stronger being both mentally and physically! This 16 week course will help transform you for the best! Ascend today! The Ascend Method works best for those eating a clean, high protein diet. This method can be used for those doing a bulk or cut but most perfectly aligns with those trying to lose fat and build muscle in a cut.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 17, 2025 03:31
  • Last Edited
    Oct 06, 2025 12:01

Summary

Unlock your full potential with The Ascend Method, a comprehensive 16-week program designed for serious lifters. Commit to five days a week of targeted workouts that emphasize strength and hypertrophy across all major muscle groups. Each session is meticulously crafted to challenge your limits, featuring a variety of exercises from leg day powerhouses like Hack Squats and Romanian Deadlifts to upper body essentials like Preacher Curls and Lat Pulldowns. Elevate your training and achieve the physique you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.5%
Triceps
9.9%
Glutes
9.1%
Quadriceps
9.1%
Upper Back
8.2%
Hamstrings
7.9%
Lats
6.8%
Front Delts
6.4%
Chest
6.4%
Abs
5.4%
Middle Delts
5.2%
Calves
3.6%
Adductors
3.4%
Abductors
2.1%
Lower Back
2.1%
Rear Delts
2%
Forearms
1.8%
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BlogBannerPC
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
Bench Press (Barbell)
2
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Diamond Push Up
2
10 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
10 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
8
Reverse Tricep Pushdowns
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Cable)
3
10 reps
RPE 7.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Bayesian Curl
3
10 reps
RPE 7.5
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Standing Pullover (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Diamond Push Up
2
10 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
10 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
8
Reverse Tricep Pushdowns
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Cable)
3
10 reps
RPE 7.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Bayesian Curl
3
10 reps
RPE 7.5
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Standing Pullover (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Diamond Push Up
2
10 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
10 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
8
Reverse Tricep Pushdowns
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Cable)
3
10 reps
RPE 7.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Bayesian Curl
3
10 reps
RPE 7.5
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Standing Pullover (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Diamond Push Up
2
10 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
10 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
8
Reverse Tricep Pushdowns
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Cable)
3
10 reps
RPE 7.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Bayesian Curl
3
10 reps
RPE 7.5
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Standing Pullover (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Diamond Push Up
2
10 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
10 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
8
Reverse Tricep Pushdowns
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Cable)
3
10 reps
RPE 7.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Bayesian Curl
3
10 reps
RPE 7.5
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Standing Pullover (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Diamond Push Up
2
10 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
10 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
8
Reverse Tricep Pushdowns
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Cable)
3
10 reps
RPE 7.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Bayesian Curl
3
10 reps
RPE 7.5
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Standing Pullover (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Diamond Push Up
2
10 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
10 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
8
Reverse Tricep Pushdowns
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Cable)
3
10 reps
RPE 7.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Bayesian Curl
3
10 reps
RPE 7.5
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Standing Pullover (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Diamond Push Up
2
10 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
10 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
8
Reverse Tricep Pushdowns
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Cable)
3
10 reps
RPE 7.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Bayesian Curl
3
10 reps
RPE 7.5
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Standing Pullover (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Sumo Squat
3
10 reps
RPE 7.5
3
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Sumo Squat
3
10 reps
RPE 7.5
3
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Sumo Squat
3
10 reps
RPE 7.5
3
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Sumo Squat
3
10 reps
RPE 7.5
3
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Sumo Squat
3
10 reps
RPE 7.5
3
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Sumo Squat
3
10 reps
RPE 7.5
3
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Sumo Squat
3
10 reps
RPE 7.5
3
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Sumo Squat
3
10 reps
RPE 7.5
3
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Concentration Curl
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Lateral Raise (Machine)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 7.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Assisted)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Concentration Curl
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Lateral Raise (Machine)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 7.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Assisted)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Concentration Curl
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Lateral Raise (Machine)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 7.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Assisted)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Concentration Curl
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Lateral Raise (Machine)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 7.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Assisted)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Concentration Curl
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Lateral Raise (Machine)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 7.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Assisted)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Concentration Curl
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Lateral Raise (Machine)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 7.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Assisted)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Concentration Curl
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Lateral Raise (Machine)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 7.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Assisted)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Concentration Curl
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Lateral Raise (Machine)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 7.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Assisted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Hanging Leg Raise
2
10 reps
RPE 7.5
4
Shoulder Press (Machine)
3
10 reps
RPE 7.5
5
Plank
2
1 mins
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Russian Twist
2
10 reps
RPE 7.5
8
Upright Row (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
2
10 reps
RPE 7.5
4
Face Away Cable Curl
3
10 reps
RPE 7.5
5
Side Plank
2
1 mins
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Hanging Leg Raise
2
10 reps
RPE 7.5
4
Shoulder Press (Machine)
3
10 reps
RPE 7.5
5
Plank
2
1 mins
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Russian Twist
2
10 reps
RPE 7.5
8
Upright Row (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
2
10 reps
RPE 7.5
4
Face Away Cable Curl
3
10 reps
RPE 7.5
5
Side Plank
2
1 mins
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Hanging Leg Raise
2
10 reps
RPE 7.5
4
Shoulder Press (Machine)
3
10 reps
RPE 7.5
5
Plank
2
1 mins
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Russian Twist
2
10 reps
RPE 7.5
8
Upright Row (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
2
10 reps
RPE 7.5
4
Face Away Cable Curl
3
10 reps
RPE 7.5
5
Side Plank
2
1 mins
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Hanging Leg Raise
2
10 reps
RPE 7.5
4
Shoulder Press (Machine)
3
10 reps
RPE 7.5
5
Plank
2
1 mins
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Russian Twist
2
10 reps
RPE 7.5
8
Upright Row (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
2
10 reps
RPE 7.5
4
Face Away Cable Curl
3
10 reps
RPE 7.5
5
Side Plank
2
1 mins
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Hanging Leg Raise
2
10 reps
RPE 7.5
4
Shoulder Press (Machine)
3
10 reps
RPE 7.5
5
Plank
2
1 mins
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Russian Twist
2
10 reps
RPE 7.5
8
Upright Row (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
2
10 reps
RPE 7.5
4
Face Away Cable Curl
3
10 reps
RPE 7.5
5
Side Plank
2
1 mins
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Hanging Leg Raise
2
10 reps
RPE 7.5
4
Shoulder Press (Machine)
3
10 reps
RPE 7.5
5
Plank
2
1 mins
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Russian Twist
2
10 reps
RPE 7.5
8
Upright Row (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
2
10 reps
RPE 7.5
4
Face Away Cable Curl
3
10 reps
RPE 7.5
5
Side Plank
2
1 mins
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Hanging Leg Raise
2
10 reps
RPE 7.5
4
Shoulder Press (Machine)
3
10 reps
RPE 7.5
5
Plank
2
1 mins
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Russian Twist
2
10 reps
RPE 7.5
8
Upright Row (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
2
10 reps
RPE 7.5
4
Face Away Cable Curl
3
10 reps
RPE 7.5
5
Side Plank
2
1 mins
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Hanging Leg Raise
2
10 reps
RPE 7.5
4
Shoulder Press (Machine)
3
10 reps
RPE 7.5
5
Plank
2
1 mins
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Russian Twist
2
10 reps
RPE 7.5
8
Upright Row (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
2
10 reps
RPE 7.5
4
Face Away Cable Curl
3
10 reps
RPE 7.5
5
Side Plank
2
1 mins
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Week 1
1 / 16 Weeks
Day 2
1
Hack Squat
3 Sets
10 Reps
@7.5
2
Leg Extension
3 Sets
10 Reps
@7.5
3
Leg Curl
3 Sets
10 Reps
@7.5
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
5
Leg Press (45 Degrees)
3 Sets
10 Reps
@7.5
6
Standing Calf Raise
3 Sets
10 Reps
@6
Day 3
1
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
2
Pullover (Dumbbell)
3 Sets
12 Reps
@7.5
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Dumbbell Row
3 Sets
10 Reps
@7.5
5
Incline Hammer Curl (Dumbbell)
3 Sets
10 Reps
@7.5
6
Concentration Curl
3 Sets
10 Reps
@7.5
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7.5
Day 4
1
Hip Thrust (Barbell)
3 Sets
10 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7.5
3
Standing Calf Raise
3 Sets
10 Reps
@7.5
4
Hip Adductor (Machine)
3 Sets
15 Reps
@7.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@7.5
6
Lateral Lunge (Weighted)
3 Sets
10 Reps
@7.5
Day 5
1
Bench Press (Close Grip)
3 Sets
10 Reps
@7.5
2
Seated Row (Cable)
3 Sets
10 Reps
@7.5
3
Hanging Leg Raise
2 Sets
10 Reps
@7.5
4
Shoulder Press (Machine)
3 Sets
10 Reps
@7.5
5
Plank
2 Sets
1 mins
@7.5
6
Bent Over Row (Barbell)
3 Sets
10 Reps
@7.5
7
Russian Twist
2 Sets
10 Reps
@7.5
8
Upright Row (Cable)
3 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
2 Sets
10 Reps
@7.5
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
4
Diamond Push Up
2 Sets
10 Reps
@7.5
5
Face Pull
3 Sets
10 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7.5
8
Reverse Tricep Pushdowns
2 Sets
10 Reps
@7.5
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Sophia B.Age 23, Woman
5 days ago
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great workout !! Extreme gains !!