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 25, 2025 04:43
Summary
Unleash your potential with Peak vol.2, a comprehensive 6-week program designed for dedicated lifters ready to push their limits. With daily workouts targeting strength and endurance, you'll engage in a variety of exercises, including barbell rows, pull-ups, and core-focused movements, all tailored to maximize muscle growth and definition. This program is perfect for those looking to elevate their training intensity and achieve impressive results in just 42 days. Get ready to transform your physique and build the strength you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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
-
Download App to Unlock
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
Download App to Unlock
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
-
Download App to Unlock
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
Download App to Unlock
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
-
Download App to Unlock
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
-
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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
Download App to Unlock
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
-
Download App to Unlock
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
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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
-
Download App to Unlock
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
-
Download App to Unlock
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
-
Download App to Unlock
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
-
Download App to Unlock
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
-
Download App to Unlock
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
-
Download App to Unlock
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
-
Download App to Unlock
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
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Download App to Unlock
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
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Download App to Unlock
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
Download App to Unlock
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
-
Download App to Unlock
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
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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
-
Download App to Unlock
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
Download App to Unlock
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
-
Download App to Unlock
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
-
Download App to Unlock
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
-
Download App to Unlock
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
-
Download App to Unlock
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
-
Download App to Unlock
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
-
Download App to Unlock
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
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Download App to Unlock
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
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Download App to Unlock
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
-