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BoostcampPNG

Classic bodybuilder 3 Day split

by 문 원.
1 athletes joined

Program Description

only for bulk

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 30, 2025 12:41
  • Last Edited
    Jun 07, 2025 06:59

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
Triceps
11.8%
Quadriceps
9.2%
Front Delts
9%
Chest
8.8%
Abs
8.6%
Glutes
7.9%
Hamstrings
7.7%
Lats
7.3%
Middle Delts
6.9%
Upper Back
6.3%
Biceps
6.1%
Forearms
3.5%
Calves
2.9%
Lower Back
1.8%
Adductors
1.6%
Rear Delts
0.6%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Chest Fly (Machine)
3
15 reps
RPE 8
4
Bench Press (Barbell)
3
8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
9 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
9 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
9 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
9 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
9 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
9 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
9 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
9 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
9 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
9 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
9 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
9 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
9 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
9 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
9 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
9 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
9 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
9 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
9 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
9 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
9 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
9 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
9 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
9 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
9 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
9 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
9 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
9 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
9 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
9 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
9 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
9 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Squat (Barbell)
4
8 reps
RPE 9
4
Hip Thrust (Machine)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
99999 reps
RPE 9.5
6
Cable Crunch
3
20 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
3
99999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Squat (Barbell)
4
8 reps
RPE 9
4
Hip Thrust (Machine)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
99999 reps
RPE 9.5
6
Cable Crunch
3
20 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
3
99999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Squat (Barbell)
4
8 reps
RPE 9
4
Hip Thrust (Machine)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
99999 reps
RPE 9.5
6
Cable Crunch
3
20 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
3
99999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Squat (Barbell)
4
8 reps
RPE 9
4
Hip Thrust (Machine)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
99999 reps
RPE 9.5
6
Cable Crunch
3
20 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
3
99999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Squat (Barbell)
4
8 reps
RPE 9
4
Hip Thrust (Machine)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
99999 reps
RPE 9.5
6
Cable Crunch
3
20 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
3
99999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Squat (Barbell)
4
8 reps
RPE 9
4
Hip Thrust (Machine)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
99999 reps
RPE 9.5
6
Cable Crunch
3
20 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
3
99999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Squat (Barbell)
4
8 reps
RPE 9
4
Hip Thrust (Machine)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
99999 reps
RPE 9.5
6
Cable Crunch
3
20 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
3
99999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Squat (Barbell)
4
8 reps
RPE 9
4
Hip Thrust (Machine)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
99999 reps
RPE 9.5
6
Cable Crunch
3
20 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
3
99999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Squat (Barbell)
4
8 reps
RPE 9
4
Hip Thrust (Machine)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
99999 reps
RPE 9.5
6
Cable Crunch
3
20 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
3
99999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Squat (Barbell)
4
8 reps
RPE 9
4
Hip Thrust (Machine)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
99999 reps
RPE 9.5
6
Cable Crunch
3
20 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
3
99999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Squat (Barbell)
4
8 reps
RPE 9
4
Hip Thrust (Machine)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
99999 reps
RPE 9.5
6
Cable Crunch
3
20 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
3
99999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Squat (Barbell)
4
8 reps
RPE 9
4
Hip Thrust (Machine)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
99999 reps
RPE 9.5
6
Cable Crunch
3
20 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
3
99999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Squat (Barbell)
4
8 reps
RPE 9
4
Hip Thrust (Machine)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
99999 reps
RPE 9.5
6
Cable Crunch
3
20 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
3
99999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Squat (Barbell)
4
8 reps
RPE 9
4
Hip Thrust (Machine)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
99999 reps
RPE 9.5
6
Cable Crunch
3
20 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
3
99999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Squat (Barbell)
4
8 reps
RPE 9
4
Hip Thrust (Machine)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
99999 reps
RPE 9.5
6
Cable Crunch
3
20 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
3
99999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Squat (Barbell)
4
8 reps
RPE 9
4
Hip Thrust (Machine)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
99999 reps
RPE 9.5
6
Cable Crunch
3
20 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
3
99999 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Pull-Up (Assisted)
2 Sets
10 Reps
@9
2
Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
9 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
9 Reps
@9
6
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@9
Day 3
1
Lying Leg Curl
3 Sets
12 Reps
@8.5
2
Leg Extension
3 Sets
12 Reps
@8.5
3
Squat (Barbell)
4 Sets
8 Reps
@9
4
Hip Thrust (Machine)
3 Sets
10 Reps
@9
5
Leg Raise (Captain's Chair)
3 Sets
99999 Reps
@9.5
6
Cable Crunch
3 Sets
20 Reps
@9.5
7
Single Leg Calf Raise (Bodyweight)
3 Sets
99999 Reps
@10
Day 1
1
Overhead Press (Barbell)
4 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
3
Chest Fly (Machine)
3 Sets
15 Reps
@8
4
Bench Press (Barbell)
3 Sets
8 Reps
@9
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
6
Lying Tricep Extension (Barbell)
3 Sets
8 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10