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Kursat

by Kürşat Recep D.
2 athletes joined

Program Description

12 week program focused on building mass and strength. The first 4 weeks consist of a preperation phase where it starts off with low volume high reps while prioritizing accessories first. The number volume and intensity increases gradually as the reps decrease. This allows the accesories that are usually focused on after compounds to get stronger while the body adapts to the high volume. The 5-8th week cycle consists of compound movements done in pyramid sets. This allows for the targeted areas to be worked before the heavier low rep sets, causing hyperthrophy and fatigue resistance in the nervous system. The last 4 weeks consist of reverse pyramids. Compound heavy low rep lifts will be the starting point for the exercises. In the past two months the body has been set up to maximize strength output in this area. With the reverse pyramid scheme, the weights will have to be lowered while the reps increase, certifying that the muscle has been truly pushed to its limits while minimizing injury chance. Leg days are designed for upkeep and enjoyment.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 23, 2024 08:03
  • Last Edited
    Sep 21, 2024 06:04
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
12 reps
RPE 7
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 7
4
Upright Row (Barbell)
2
15 reps
RPE 7
5
Push Press (Barbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
12 reps
RPE 7
2
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
3
Overhead Extension (EZ Bar)
4
12 reps
RPE 7
4
Upright Row (Barbell)
3
15 reps
RPE 7
5
Push Press (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
1
12 reps
12 reps
RPE 7
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 10
3
Overhead Extension (EZ Bar)
3
1
12 reps
12 reps
RPE 7
RPE 10
4
Upright Row (Barbell)
2
1
15 reps
15 reps
RPE 7
RPE 10
5
Push Press (Barbell)
2
1
12 reps
12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
1
8 reps
8 reps
RPE 7
RPE 10
2
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 10
3
Overhead Extension (EZ Bar)
3
1
8 reps
8 reps
RPE 7
RPE 10
4
Upright Row (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 10
5
Push Press (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
1
1
12 reps
8 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
8 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
3
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Skull Crusher (Barbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
3
1
1
12 reps
8 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
2
1
12 reps
8 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
3
2
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Skull Crusher (Barbell)
5
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
3
1
1
12 reps
8 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
8 reps
6 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
2
1
1
1
10 reps
8 reps
6 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 10
RPE 10
5
Skull Crusher (Barbell)
5
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
3
1
1
8 reps
6 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8 reps
6 reps
3 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
2
1
1
1
8 reps
6 reps
3 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 10
RPE 10
5
Skull Crusher (Barbell)
5
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3
1
5 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Seated Military Press (Smith Machine)
1
2
1
5 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Front Raise
4
12 reps
RPE 8
5
JM Press (Smith Machine)
1
3
1
5 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Cable Dip
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
3
1
5 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Seated Military Press (Smith Machine)
1
3
1
5 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Shoulder Press (Machine)
4
8 reps
RPE 8
4
Front Raise
5
12 reps
RPE 8
5
JM Press (Smith Machine)
1
4
1
5 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Cable Dip
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
3
1
3 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Military Press (Smith Machine)
1
3
1
3 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Shoulder Press (Machine)
4
6 reps
RPE 8
4
Front Raise
5
8 reps
RPE 8
5
JM Press (Smith Machine)
1
4
1
3 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Cable Dip
4
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
3
1
1 reps
3 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Military Press (Smith Machine)
1
3
1
3 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Shoulder Press (Machine)
4
6 reps
RPE 8
4
Front Raise
5
8 reps
RPE 8
5
JM Press (Smith Machine)
1
4
1
3 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Cable Dip
4
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
2
21 reps
RPE 7
2
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
3
Bicep Curl (Cable)
2
15 reps
RPE 7
4
Bent Over Row (Barbell)
2
12 reps
RPE 7
5
Behind-the-Neck Lat Pulldown
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
21 reps
RPE 7
2
Preacher Curl (EZ Bar)
4
12 reps
RPE 7
3
Bicep Curl (Cable)
3
15 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Behind-the-Neck Lat Pulldown
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
2
1
21 reps
21 reps
RPE 7
RPE 10
2
Preacher Curl (EZ Bar)
3
1
12 reps
12 reps
RPE 7
RPE 10
3
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 10
4
Bent Over Row (Barbell)
2
1
12 reps
12 reps
RPE 7
RPE 10
5
Behind-the-Neck Lat Pulldown
2
1
15 reps
15 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
2
1
21 reps
21 reps
RPE 7
RPE 10
2
Preacher Curl (EZ Bar)
3
1
8 reps
8 reps
RPE 7
RPE 10
3
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 10
4
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 10
5
Behind-the-Neck Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
1
1
12 reps
8 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Pullover (EZ Bar)
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
2
10 reps
8 reps
RPE 8
RPE 8
5
Crossbody Hammer Curl
3
6 reps
RPE 8
6
Face-away Curl
1
2
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
3
1
1
12 reps
8 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Pullover (EZ Bar)
4
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
3
10 reps
8 reps
RPE 8
RPE 8
5
Crossbody Hammer Curl
4
6 reps
RPE 8
6
Face-away Curl
1
3
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
3
1
1
12 reps
8 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Lat Pulldown
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 10
RPE 10
3
Pullover (EZ Bar)
4
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
3
10 reps
8 reps
RPE 8
RPE 8
5
Crossbody Hammer Curl
2
2
6 reps
6 reps
RPE 8
RPE 10
6
Face-away Curl
1
2
1
1
12 reps
8 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
3
1
1
8 reps
6 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Lat Pulldown
1
2
1
1
8 reps
6 reps
3 reps
10 reps
RPE 8
RPE 8
RPE 10
RPE 10
3
Pullover (EZ Bar)
4
6 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
3
8 reps
6 reps
RPE 8
RPE 8
5
Crossbody Hammer Curl
2
2
4 reps
4 reps
RPE 8
RPE 10
6
Face-away Curl
1
2
1
1
8 reps
6 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
1
5 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Seated Wide-Grip Row (Cable)
1
2
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Bicep Curl (Barbell)
1
3
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Alternating Dumbbell Curl
3
10 reps
RPE 8
6
Face-away Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
3
1
5 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Seated Wide-Grip Row (Cable)
1
3
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
5
8 reps
RPE 8
4
Bicep Curl (Barbell)
1
4
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Alternating Dumbbell Curl
4
10 reps
RPE 8
6
Face-away Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
3
1
3 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Wide-Grip Row (Cable)
1
3
1
3 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
5
6 reps
RPE 8
4
Bicep Curl (Barbell)
1
4
1
3 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Alternating Dumbbell Curl
4
8 reps
RPE 8
6
Face-away Curl
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
3
1
3 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Wide-Grip Row (Cable)
1
3
1
3 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Barbell Row
5
6 reps
RPE 8
4
Bicep Curl (Barbell)
1
4
1
3 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Alternating Dumbbell Curl
4
8 reps
RPE 8
6
Face-away Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
15 reps
RPE 7
2
Single Arm Pushdown
2
15 reps
RPE 7
3
Cable Crossover
2
15 reps
RPE 7
4
Bench Press (Wide Grip)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
2
Single Arm Pushdown
3
15 reps
RPE 7
3
Cable Crossover
3
15 reps
RPE 7
4
Bench Press (Wide Grip)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 10
2
Single Arm Pushdown
2
1
15 reps
15 reps
RPE 7
RPE 10
3
Cable Crossover
2
1
15 reps
15 reps
RPE 7
RPE 10
4
Bench Press (Wide Grip)
3
1
12 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 10
2
Single Arm Pushdown
2
1
10 reps
10 reps
RPE 7
RPE 10
3
Cable Crossover
2
1
10 reps
10 reps
RPE 7
RPE 10
4
Bench Press (Wide Grip)
3
1
8 reps
8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
1
12 reps
8 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Chest Press (Machine)
2
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Overhead Extension (EZ Bar)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
1
1
12 reps
8 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Dumbbell)
5
8 reps
RPE 8
3
Chest Fly (Machine)
4
12 reps
RPE 8
4
Chest Press (Machine)
2
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Overhead Extension (EZ Bar)
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
1
1
12 reps
8 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Bench Press (Dumbbell)
5
8 reps
RPE 8
3
Chest Fly (Machine)
4
12 reps
RPE 8
4
Chest Press (Machine)
1
2
1
1
10 reps
8 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 10
RPE 10
5
Overhead Extension (EZ Bar)
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
1
1
12 reps
8 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Bench Press (Dumbbell)
5
8 reps
RPE 8
3
Chest Fly (Machine)
4
12 reps
RPE 8
4
Chest Press (Machine)
1
2
1
1
10 reps
8 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 10
RPE 10
5
Overhead Extension (EZ Bar)
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
4
6 reps
RPE 8
3
Chest Fly (Cable)
1
1
2
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
3
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
3
1
5 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
5
6 reps
RPE 8
3
Chest Fly (Cable)
1
2
2
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
4
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
3
1
3 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
5
4 reps
RPE 8
3
Chest Fly (Cable)
1
2
2
4 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
4
1
3 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
3
1
1 reps
3 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
5
4 reps
RPE 8
3
Chest Fly (Cable)
1
2
2
4 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
4
1
3 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
20 reps
RPE 7
2
Leg Extension
2
15 reps
RPE 7
3
Box Squat (Barbell)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3
Box Squat (Barbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
5
15 reps
RPE 8
2
Leg Extension
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
10 reps
RPE 8
2
Leg Extension
6
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Split Squat Front Foot Elevated (Smith Machine)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
6
AMRAP
2
Split Squat Front Foot Elevated (Smith Machine)
5
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
JM Press (Smith Machine)
3 Sets
12 Reps
@7
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
3
Overhead Extension (EZ Bar)
3 Sets
12 Reps
@7
4
Upright Row (Barbell)
2 Sets
15 Reps
@7
5
Push Press (Barbell)
2 Sets
12 Reps
@7
Day 2
1
21s (EZ Bar)
2 Sets
21 Reps
@7
2
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@7
3
Bicep Curl (Cable)
2 Sets
15 Reps
@7
4
Bent Over Row (Barbell)
2 Sets
12 Reps
@7
5
Behind-the-Neck Lat Pulldown
2 Sets
15 Reps
@7
Day 3
1
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@7
2
Single Arm Pushdown
2 Sets
15 Reps
@7
3
Cable Crossover
2 Sets
15 Reps
@7
4
Bench Press (Wide Grip)
3 Sets
12 Reps
@7
Day 4
1
Leg Press
2 Sets
20 Reps
@7
2
Leg Extension
2 Sets
15 Reps
@7
3
Box Squat (Barbell)
2 Sets
15 Reps
@7