logo
BoostcampPNG

5 days muscle gains

by Sophie G
2 athletes joined

Program Description

Experience in lifting, focus on compound movement 5 days with 2 legs, 2 upper one cardio/core focus

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 12, 2024 05:10
  • Last Edited
    Jun 18, 2025 08:20

Summary

Unlock your potential with the "5 Days Muscle Gains" program, designed for serious lifters ready to transform their physique over 12 weeks. This comprehensive 5-day split targets all major muscle groups, focusing on compound movements and isolation exercises to maximize hypertrophy. Each session is crafted to push your limits, combining high-intensity workouts with strategic recovery, ensuring you build strength and size effectively. Equip yourself with a full gym and prepare to elevate your training to new heights!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Dip (Assisted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
-
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
2 Sets
3 Sets
12 Reps
10 Reps
@7
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
3
Hyperextension
3 Sets
10 Reps
@8
4
Glute Kickback (Cable)
3 Sets
12 Reps
@6
5
Leg Press
3 Sets
10 Reps
@8
6
Cardio
1 Set
30 mins
@6
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9.5
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
5
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
6
Face Pull
3 Sets
12 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Stair Climber
1 Set
15 mins
@8
2
Battle Ropes
2 Sets
AMRAP
@9
3
200m Sprint
3 Sets
@10
4
Walk
1 Set
30 mins
@6
5
Hanging Leg Raise
3 Sets
AMRAP
@8
6
Bicycle Crunch
3 Sets
30 Reps
@7
7
Plank
3 Sets
1 mins
@9.5
8
Side Plank
3 Sets
1 mins
@9
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Goblet Squat
3 Sets
10 Reps
@8
3
Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Press
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
12 Reps
@10
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Stair Climber
1 Set
10 mins
@9
Day 5
1
Barbell Row
2 Sets
10 Reps
@9.5
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Pull-Up (Band)
3 Sets
AMRAP
@10
6
Hanging Leg Raise
3 Sets
AMRAP
-
7
Push Up
2 Sets
AMRAP
@10
8
Walk
1 Set
30 mins
@6