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BoostcampPNG

Lock in - based on U/L/R technique

by Natália M.
2 athletes joined

Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 24, 2025 08:11
  • Last Edited
    Aug 12, 2025 04:00

Summary

Unlock your potential with the "Lock In" program, a comprehensive 12-week journey designed around the Upper/Lower/Rest (U/L/R) technique. Train every day of the week with targeted workouts that focus on building strength and muscle across all major muscle groups, including chest, shoulders, back, quads, and calves. Each session includes a mix of compound and isolation exercises, utilizing a full gym setup to maximize your gains. Get ready to push your limits and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.4%
Quadriceps
13.2%
Hamstrings
9.9%
Upper Back
9.2%
Triceps
8.5%
Lats
7%
Lower Back
6.5%
Front Delts
6.5%
Chest
5.4%
Middle Delts
5.4%
Biceps
4.9%
Abs
4.3%
Calves
2.7%
Adductors
1.1%
Rear Delts
0.5%
Forearms
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8
@8.5
2
Barbell Row
3 Sets
8 Reps
@7.5
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@7
@7.5
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6.5
@7
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@8
2
Hack Squat
2 Sets
1 Set
10 Reps
8 Reps
@7
@7.5
3
Single Leg Press
2 Sets
8 Reps
@7.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
5
Seated Calf Raise
3 Sets
12 Reps
@7
Day 3
No exercises added to this day
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@7
@7.5
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@6.5
@7
3
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Lying Tricep Extension (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
10 Reps
@7
@7.5
Day 5
1
Clean Deadlift
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8
@8.5
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@6.5
@7
4
Lying Leg Curl
1 Set
1 Set
12 Reps
10 Reps
@6.5
@7
5
Back Extension
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@6.5
@7
Day 6
No exercises added to this day
Day 7
No exercises added to this day