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WARFORM: TOJI LEGEND PROTOCOL

by Bazilian C.
1 athletes joined

Program Description

To forge a brutal, aesthetic, and athletically terrifying physique through a 4-day machine-priority split. This program is for those who want to: * Look like Toji — lean, aesthetic, and dangerous * Move like a lacrosse demon — agile, but unmovable like CJ Kirst * Push weight like a monster — with Eddie Hall-tier leg strength * Use mostly machines and intelligent isolation to maximize intensity, muscle recruitment, and mind-muscle connection * Cultivate a locked-in, composed, yet violent mindset — the kind of energy that changes the atmosphere

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 04, 2025 08:27
  • Last Edited
    Jul 15, 2025 05:06

Summary

Unleash your potential with the WARFORM: TOJI LEGEND PROTOCOL, an 18-week program designed to build mass and raw strength. Committing just four days a week, you'll engage in a variety of targeted exercises, including leg presses, incline chest presses, and Bulgarian split squats, all tailored to enhance your muscle growth and overall power. This program is perfect for those ready to push their limits and achieve impressive results. Get ready to transform your physique and dominate your workouts!
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Leg Press
4 Sets
15 Reps
@9
2
Hack Squat
4 Sets
10 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@9
4
Goblet Squat
3 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8.5
6
Standing Calf Raise
3 Sets
20 Reps
@8
Day 2
1
Incline Chest Press (Machine)
4 Sets
12 Reps
@8.5
2
Chest Supported Row (Machine)
4 Sets
12 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Chest Fly (Machine)
3 Sets
12 Reps
@9
7
Lat Pulldown
3 Sets
12 Reps
@8.5
8
Rear Delt Fly (Machine)
2 Sets
20 Reps
@8
Day 3
1
Hack Squat
4 Sets
10 Reps
@9
2
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@8.5
3
Single Leg Press
3 Sets
10 Reps
@8.5
4
Lying Leg Curl
3 Sets
12 Reps
@9
5
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@8.5
6
Leg Extension
3 Sets
15 Reps
@9
7
Standing Calf Raise
3 Sets
20 Reps
@9
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
@8.5
2
High Row
4 Sets
12 Reps
@8.5
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
4
Preacher Curl (Barbell)
3 Sets
12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
6
Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
8
Wood Chop
3 Sets
15 Reps
@8