Program Description
Peak muscle & gain weight free fat mass
Program Overview
- LevelAdvanced
- GoalBodybuilding, Powerlifting, Powerbuilding, Olympic Weightlifting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedJun 23, 2025 02:30
- Last EditedJun 23, 2025 03:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
85%
90%
2
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
6
Back Extension (Weighted)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bent Over Row (Dumbbell)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Row (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Spider Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Hammer Curl
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
85%
90%
2
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
6
Back Extension (Weighted)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bent Over Row (Dumbbell)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Row (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Spider Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Hammer Curl
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
85%
90%
2
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
6
Back Extension (Weighted)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bent Over Row (Dumbbell)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Row (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Spider Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Hammer Curl
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
90%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Chest Press (Machine)
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
RPE 6.5
RPE 6
5
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
6
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
85%
90%
92%
2
Incline Chest Fly (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 6.5
RPE 6
4
Pec Deck (Machine)
2
AMRAP
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
8-12 reps
6-10 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 7.5
7
Batwing Row
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
90%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Chest Press (Machine)
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
RPE 6.5
RPE 6
5
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
6
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
85%
90%
92%
2
Incline Chest Fly (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 6.5
RPE 6
4
Pec Deck (Machine)
2
AMRAP
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
8-12 reps
6-10 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 7.5
7
Batwing Row
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
90%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Chest Press (Machine)
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
RPE 6.5
RPE 6
5
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
6
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
85%
90%
92%
2
Incline Chest Fly (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 6.5
RPE 6
4
Pec Deck (Machine)
2
AMRAP
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
8-12 reps
6-10 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 7.5
7
Batwing Row
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
12 reps
-
2
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
60%
70%
80%
3
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Glute-Ham Raise
3
AMRAP
RPE 6.5
5
Seated Hamstring Curl
2
1
AMRAP
AMRAP
RPE 7.5
RPE 8
6A
Hip Adductor (Machine)
2
AMRAP
-
6B
Hip Abductor (Machine)
2
AMRAP
-
6C
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
1
1
1
8-12 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 9
3
Good Morning
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
4
Seated Hamstring Curl
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
5
Lying Leg Curl
2
AMRAP
RPE 7.5
6
Glute Kickback
2
AMRAP
RPE 7.5
7
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
12 reps
-
2
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
60%
70%
80%
3
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Glute-Ham Raise
3
AMRAP
RPE 6.5
5
Seated Hamstring Curl
2
1
AMRAP
AMRAP
RPE 7.5
RPE 8
6A
Hip Adductor (Machine)
2
AMRAP
-
6B
Hip Abductor (Machine)
2
AMRAP
-
6C
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
1
1
1
8-12 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 9
3
Good Morning
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
4
Seated Hamstring Curl
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
5
Lying Leg Curl
2
AMRAP
RPE 7.5
6
Glute Kickback
2
AMRAP
RPE 7.5
7
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
12 reps
-
2
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
60%
70%
80%
3
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Glute-Ham Raise
3
AMRAP
RPE 6.5
5
Seated Hamstring Curl
2
1
AMRAP
AMRAP
RPE 7.5
RPE 8
6A
Hip Adductor (Machine)
2
AMRAP
-
6B
Hip Abductor (Machine)
2
AMRAP
-
6C
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
1
1
1
8-12 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 9
3
Good Morning
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
4
Seated Hamstring Curl
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
5
Lying Leg Curl
2
AMRAP
RPE 7.5
6
Glute Kickback
2
AMRAP
RPE 7.5
7
Hip Abductor (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
10 mins
RPE 6
2
Side Plank
3
0.3 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
10 mins
RPE 6
2
Side Plank
3
0.3 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
10 mins
RPE 6
2
Side Plank
3
0.3 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
75%
80%
85%
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Rear Lateral Raise
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 8.5
8
Incline Tricep Extension (Dumbbell)
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
75%
2
Cable Crossover
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Bodyweight)
3
AMRAP
-
5A
Preacher Curl (Barbell)
3
8-12 reps
RPE 7.5
5B
French Press
3
8-12 reps
RPE 7.5
6
Close Grip Bench Press (Smith Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
21s (EZ Bar)
3
AMRAP
RPE 7.5
8
Tricep Extension (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
75%
80%
85%
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Rear Lateral Raise
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 8.5
8
Incline Tricep Extension (Dumbbell)
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
75%
2
Cable Crossover
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Bodyweight)
3
AMRAP
-
5A
Preacher Curl (Barbell)
3
8-12 reps
RPE 7.5
5B
French Press
3
8-12 reps
RPE 7.5
6
Close Grip Bench Press (Smith Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
21s (EZ Bar)
3
AMRAP
RPE 7.5
8
Tricep Extension (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
75%
80%
85%
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Rear Lateral Raise
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 8.5
8
Incline Tricep Extension (Dumbbell)
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
75%
2
Cable Crossover
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Bodyweight)
3
AMRAP
-
5A
Preacher Curl (Barbell)
3
8-12 reps
RPE 7.5
5B
French Press
3
8-12 reps
RPE 7.5
6
Close Grip Bench Press (Smith Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
21s (EZ Bar)
3
AMRAP
RPE 7.5
8
Tricep Extension (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
75%
80%
85%
2
Leg Press
3
AMRAP
RPE 10
3
Leg Extension
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
5
Sissy Squat
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
4
15 reps
-
1B
Leg Extension
4
10 reps
RPE 7
2
Leg Extension
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 7
RPE 6
3
Leg Press
3
8-12 reps
RPE 10
4A
Hip Adductor (Machine)
5
AMRAP
-
4B
Partial Calf Raise
5
AMRAP
-
4C
Single Leg Calf Raise (Weighted)
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
75%
80%
85%
2
Leg Press
3
AMRAP
RPE 10
3
Leg Extension
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
5
Sissy Squat
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
4
15 reps
-
1B
Leg Extension
4
10 reps
RPE 7
2
Leg Extension
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 7
RPE 6
3
Leg Press
3
8-12 reps
RPE 10
4A
Hip Adductor (Machine)
5
AMRAP
-
4B
Partial Calf Raise
5
AMRAP
-
4C
Single Leg Calf Raise (Weighted)
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
75%
80%
85%
2
Leg Press
3
AMRAP
RPE 10
3
Leg Extension
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
5
Sissy Squat
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
4
15 reps
-
1B
Leg Extension
4
10 reps
RPE 7
2
Leg Extension
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 7
RPE 6
3
Leg Press
3
8-12 reps
RPE 10
4A
Hip Adductor (Machine)
5
AMRAP
-
4B
Partial Calf Raise
5
AMRAP
-
4C
Single Leg Calf Raise (Weighted)
5
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
3A
Calf Raise (Leg Press)
2
AMRAP
-
3B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
3A
Calf Raise (Leg Press)
2
AMRAP
-
3B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
3A
Calf Raise (Leg Press)
2
AMRAP
-
3B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
3 Reps
3 Reps
3 Reps
50%
60%
70%
80%
85%
90%
2
T-Bar Row1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Lat Pulldown (Single Arm)1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
4
Single Arm Row (Dumbbell)2 Sets
8-10 Reps
@10
5
Standing Pullover (Cable)2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@7.5
@8
6
Back Extension (Weighted)1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7.5
@8
@8.5
Day 2
1
Incline Bench Press (Smith Machine)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
60%
70%
80%
85%
90%
2
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
@10
3
Incline Chest Fly (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
4
Chest Press (Machine)1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@8
@9
@10
@6.5
@6
5
Bicep Curl (Barbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8
6
Bicep Curl (Cable)2 Sets
1 Set
AMRAP
AMRAP
@8
@8.5
Day 3
1
Hyperextension3 Sets
12 Reps
-
2
Stiff Leg Deadlift1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
60%
70%
80%
3
Lying Leg Curl2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
4
Glute-Ham Raise3 Sets
AMRAP
@6.5
5
Seated Hamstring Curl2 Sets
1 Set
AMRAP
AMRAP
@7.5
@8
6A
Hip Adductor (Machine)2 Sets
AMRAP
-
6B
Hip Abductor (Machine)2 Sets
AMRAP
-
6C
Calf Raise (Leg Press)4 Sets
AMRAP
-
Day 4
1
Abs Crunch (Bodyweight)1 Set
10 mins
@6
2
Side Plank3 Sets
0.3 mins
@7.5
Day 5
1
Shoulder Press (Plate Loaded)1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
75%
80%
85%
2
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Lying Rear Lateral Raise1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
@9
4
Front Raise1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
5
Face Pull1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
6
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
7
One Arm Lateral Raise (Cable)2 Sets
AMRAP
@8.5
8
Incline Tricep Extension (Dumbbell)2 Sets
12 Reps
-
9
Single Arm Tricep Extension (Cable)3 Sets
15 Reps
-
Day 6
1
Squat (Smith Machine)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
75%
80%
85%
2
Leg Press3 Sets
AMRAP
@10
3
Leg Extension1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
@9
@10
4
Split Squat Front Foot Elevated (Smith Machine)2 Sets
8-12 Reps
-
5
Sissy Squat1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8.5
@9
6
Hip Adductor (Machine)3 Sets
AMRAP
-
Day 7
1
Abs Crunch (Bodyweight)3 Sets
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)3 Sets
AMRAP
-
3A
Calf Raise (Leg Press)2 Sets
AMRAP
-
3B
Single Leg Calf Raise (Bodyweight)2 Sets
AMRAP
-