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HANMA - 5D

by LEEK365

Program Description

Loosely based on Jeff Nippards program

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2025 09:20
  • Last Edited
    Nov 12, 2025 03:03
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Triceps
9.3%
Abs
8.9%
Quadriceps
8.9%
Lats
8.2%
Hamstrings
7.6%
Front Delts
7.6%
Middle Delts
7.1%
Biceps
6.9%
Chest
6.9%
Glutes
5.5%
Calves
2.8%
Rear Delts
2.4%
Adductors
2%
Abductors
1.8%
Lower Back
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
7
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
7
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
7
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
7
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
7
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
7
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
7
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
7
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
7
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
7
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
7
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
7
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 9
3
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
2
10 reps
RPE 9
7
Machine Preacher Curl
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 9
3
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
2
10 reps
RPE 9
7
Machine Preacher Curl
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 9
3
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
2
10 reps
RPE 9
7
Machine Preacher Curl
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 9
3
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
2
10 reps
RPE 9
7
Machine Preacher Curl
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 9
3
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
2
10 reps
RPE 9
7
Machine Preacher Curl
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 9
3
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
2
10 reps
RPE 9
7
Machine Preacher Curl
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 9
3
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
2
10 reps
RPE 9
7
Machine Preacher Curl
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 9
3
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
2
10 reps
RPE 9
7
Machine Preacher Curl
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 9
3
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
2
10 reps
RPE 9
7
Machine Preacher Curl
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 9
3
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
2
10 reps
RPE 9
7
Machine Preacher Curl
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 9
3
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
2
10 reps
RPE 9
7
Machine Preacher Curl
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 9
3
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
2
10 reps
RPE 9
7
Machine Preacher Curl
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Hanging Leg Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Hanging Leg Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Hanging Leg Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Hanging Leg Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Hanging Leg Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Hanging Leg Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Hanging Leg Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Hanging Leg Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Hanging Leg Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Hanging Leg Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Hanging Leg Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
7
Hanging Leg Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Abs Crunch (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Chest Fly (Cable)
3 Sets
12 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Seated Row (Cable)
3 Sets
10 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
7
Bayesian Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 2
1
Lying Leg Curl
2 Sets
10 Reps
@9
2
Squat (Smith Machine)
2 Sets
8 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
4
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Standing Calf Raise
2 Sets
15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
12 Reps
@9
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Chest Supported Row (Machine)
2 Sets
10 Reps
@9
3
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Face Pull
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Shrug (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Alternating Dumbbell Curl
2 Sets
10 Reps
@9
7
Machine Preacher Curl
1 Set
AMRAP
@10
8
Abs Crunch (Machine)
3 Sets
12 Reps
@9
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Dip (Bodyweight)
3 Sets
10 Reps
@9
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
1 Set
AMRAP
@10
7
Hanging Leg Raise
2 Sets
10 Reps
@9
Day 5
1
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Lying Leg Curl
2 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@9
4
Leg Extension
2 Sets
10 Reps
@9
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Standing Calf Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10
8
Abs Crunch (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10