logo
BoostcampPNG

Blood and Guts inspired

by Dorin G.

Program Description

MASS

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 17, 2026 10:23
  • Last Edited
    Mar 17, 2026 11:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Front Delts
11.2%
Upper Back
8.8%
Biceps
8.8%
Lats
8%
Chest
7.2%
Hamstrings
6.4%
Middle Delts
6.4%
Quadriceps
5.6%
Abs
4.8%
Glutes
4.8%
Forearms
3.6%
Rear Delts
3.2%
Neck
3.2%
Calves
2.4%
Lower Back
1.6%
Adductors
1.6%
Abductors
0.8%
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
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Lat Pulldown
2
6-10 reps
RPE 10
4
Single Arm Iso Row
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Power Shrug
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Cable Crunch
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9.5
2
AD Press (Smith Machine)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Chest Supported Lateral Raise
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-15 reps
RPE 10
2
Leg Extension
1
10-15 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Leg Press
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Meadows Curl Hammer
2
8-12 reps
RPE 10
8
Neck Curl
2
10-15 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
4-8 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
3
Lat Pulldown
2 Sets
6-10 Reps
@10
4
Single Arm Iso Row
2 Sets
6-10 Reps
@10
5
Reverse Pec Deck
2 Sets
10-15 Reps
@10
6
Power Shrug
2 Sets
8-12 Reps
@10
7
Neck Curl
2 Sets
10-15 Reps
@9
8
Cable Crunch
2 Sets
10-20 Reps
@10
Day 3
1
Seated Hamstring Curl
2 Sets
10-15 Reps
@10
2
Leg Extension
1 Set
10-15 Reps
@10
3
Hack Squat
2 Sets
6-10 Reps
@9
4
Leg Press
2 Sets
6-10 Reps
@9
5
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
6
Straight Leg Calf Raise
3 Sets
10-15 Reps
@10
7
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
8
Cable Crunch
2 Sets
10-20 Reps
@10
Day 4
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
3
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@9
6
Bicep Curl (EZ Bar)
1 Set
6-10 Reps
@10
7
Meadows Curl Hammer
2 Sets
8-12 Reps
@10
8
Neck Curl
2 Sets
10-15 Reps
@9
Day 2
1
Dip (Weighted)
2 Sets
4-8 Reps
@9.5
2
AD Press (Smith Machine)
2 Sets
6-10 Reps
@10
3
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
French Press
2 Sets
8-12 Reps
@10
6
Chest Supported Lateral Raise
2 Sets
8-12 Reps
@10
7
Preacher Curl (Machine)
2 Sets
6-10 Reps
@10
8
Incline Pushdown (Cable)
2 Sets
8-12 Reps
@10