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Upper | Legs | Upper | Legs

by Adam Lane
1 athletes joined

Program Description

Personal build program.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 06, 2026 01:44
  • Last Edited
    Feb 20, 2026 07:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Front Delts
10.3%
Hamstrings
10%
Quadriceps
9.6%
Glutes
8.4%
Abs
8.1%
Upper Back
8%
Lats
7.2%
Chest
7.1%
Biceps
6.1%
Middle Delts
4.8%
Lower Back
2.4%
Forearms
2%
Calves
1.6%
Adductors
0.9%
Rear Delts
0.8%
Abductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
8-12 reps
RPE 5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
High Row
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
8-12 reps
RPE 5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
High Row
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
8-12 reps
RPE 5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
High Row
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
8-12 reps
RPE 5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
High Row
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
8-12 reps
RPE 5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
High Row
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
8-12 reps
RPE 5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
High Row
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7
6A
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
6B
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 9
6A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6B
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 9
6A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6B
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 9
6A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6B
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 9
6A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6B
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 9
6A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6B
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 9
6A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6B
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Trap Bar Deadlift
3
10 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6B
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Trap Bar Deadlift
3
10 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6B
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Trap Bar Deadlift
3
10 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6B
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Trap Bar Deadlift
3
10 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6B
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Trap Bar Deadlift
3
10 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6B
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Trap Bar Deadlift
3
10 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6B
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 7
2
Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Goblet Squat
3
8-12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 7
6A
Lying Leg Raise
3
8-12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Goblet Squat
3
8-12 reps
RPE 9
5
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 9
6A
Lying Leg Raise
3
8-12 reps
RPE 9
6B
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Goblet Squat
3
8-12 reps
RPE 9
5
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 9
6A
Lying Leg Raise
3
8-12 reps
RPE 9
6B
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Goblet Squat
3
8-12 reps
RPE 9
5
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 9
6A
Lying Leg Raise
3
8-12 reps
RPE 9
6B
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Goblet Squat
3
8-12 reps
RPE 9
5
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 9
6A
Lying Leg Raise
3
8-12 reps
RPE 9
6B
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Goblet Squat
3
8-12 reps
RPE 9
5
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 9
6A
Lying Leg Raise
3
8-12 reps
RPE 9
6B
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Goblet Squat
3
8-12 reps
RPE 9
5
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 9
6A
Lying Leg Raise
3
8-12 reps
RPE 9
6B
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Arnold Press
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 9
6A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Arnold Press
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 9
6A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Arnold Press
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 9
6A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Arnold Press
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 9
6A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Arnold Press
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 9
6A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Arnold Press
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 9
6A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
RPE 7
2
Chest Press (Machine)
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6A
Bicep Curl (Machine)
3
8-12 reps
RPE 7
6B
Tricep Extension (Machine)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
3
8-12 reps
RPE 9
6A
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6B
Tricep Extension (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
3
8-12 reps
RPE 9
6A
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6B
Tricep Extension (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
3
8-12 reps
RPE 9
6A
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6B
Tricep Extension (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
3
8-12 reps
RPE 9
6A
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6B
Tricep Extension (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
3
8-12 reps
RPE 9
6A
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6B
Tricep Extension (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
3
8-12 reps
RPE 9
6A
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6B
Tricep Extension (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Hack Squat
3
8-12 reps
RPE 9
6A
Cable Crunch
3
10-15 reps
RPE 9
6B
Standing Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Hack Squat
3
8-12 reps
RPE 9
6A
Cable Crunch
3
10-15 reps
RPE 9
6B
Standing Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Hack Squat
3
8-12 reps
RPE 9
6A
Cable Crunch
3
10-15 reps
RPE 9
6B
Standing Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Hack Squat
3
8-12 reps
RPE 9
6A
Cable Crunch
3
10-15 reps
RPE 9
6B
Standing Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Hack Squat
3
8-12 reps
RPE 9
6A
Cable Crunch
3
10-15 reps
RPE 9
6B
Standing Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Hack Squat
3
8-12 reps
RPE 9
6A
Cable Crunch
3
10-15 reps
RPE 9
6B
Standing Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 7
2
Hack Squat
3
8-12 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7
4
Leg Press
3
8-12 reps
RPE 7
5
Single Leg Romanian Deadlift
3
8-12 reps
RPE 7
6A
Decline Crunch (Weighted)
3
8-12 reps
RPE 7
6B
Seated Calf Raise
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
6A
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6B
Seated Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
6A
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6B
Seated Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
6A
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6B
Seated Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
6A
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6B
Seated Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
6A
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6B
Seated Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Single Leg Romanian Deadlift
3
8-12 reps
RPE 9
6A
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
6B
Seated Calf Raise
3
8-12 reps
RPE 9
Week 1
1 / 13 Weeks
Day 1
1
Inverted Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5
@5
@5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
High Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6A
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
6B
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
Day 2
1
Plank
1 Set
1 Set
2 mins
2 mins
@9
@9
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
6B
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 3
1
Push Up (Incline)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3
Arnold Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Seated Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 4
1
Plank
1 Set
1 Set
2 mins
2 mins
@9
@9
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6A
Cable Crunch
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
6B
Standing Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9