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BoostcampPNG

Total Beast 4

by John Cognetti
2 athletes joined

Program Description

Female split 4 a week

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 29, 2024 01:48
  • Last Edited
    Oct 10, 2024 11:22

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12%
Glutes
10.6%
Quadriceps
10.2%
Calves
8.4%
Upper Back
7.5%
Triceps
6.7%
Biceps
6.4%
Lats
5%
Rear Delts
5%
Front Delts
5%
Adductors
4.5%
Middle Delts
4.2%
Chest
4.2%
Abs
3.3%
Abductors
3.3%
Lower Back
2.8%
Forearms
0.8%
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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
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-9 reps
RPE 9
4
Step-Up (Weighted)
2
6-10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-9 reps
RPE 9
4
Step-Up (Weighted)
2
6-10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-9 reps
RPE 9
4
Step-Up (Weighted)
2
6-10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-9 reps
RPE 9
4
Step-Up (Weighted)
2
6-10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-9 reps
RPE 9
4
Step-Up (Weighted)
2
6-10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-9 reps
RPE 9
4
Step-Up (Weighted)
2
6-10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-9 reps
RPE 9
4
Step-Up (Weighted)
2
6-10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-9 reps
RPE 9
4
Step-Up (Weighted)
2
6-10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-9 reps
RPE 9
4
Step-Up (Weighted)
2
6-10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-9 reps
RPE 9
4
Step-Up (Weighted)
2
6-10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-9 reps
RPE 9
4
Step-Up (Weighted)
2
6-10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
5-9 reps
RPE 9
4
Step-Up (Weighted)
2
6-10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Pull-Up (Assisted)
1
2
1
4-8 reps
4-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Single Arm Pushdown
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Pull-Up (Assisted)
1
2
1
4-8 reps
4-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Single Arm Pushdown
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Pull-Up (Assisted)
1
2
1
4-8 reps
4-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Single Arm Pushdown
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Pull-Up (Assisted)
1
2
1
4-8 reps
4-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Single Arm Pushdown
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Pull-Up (Assisted)
1
2
1
4-8 reps
4-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Single Arm Pushdown
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Pull-Up (Assisted)
1
2
1
4-8 reps
4-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Single Arm Pushdown
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Pull-Up (Assisted)
1
2
1
4-8 reps
4-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Single Arm Pushdown
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Pull-Up (Assisted)
1
2
1
4-8 reps
4-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Single Arm Pushdown
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Pull-Up (Assisted)
1
2
1
4-8 reps
4-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Single Arm Pushdown
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Pull-Up (Assisted)
1
2
1
4-8 reps
4-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Single Arm Pushdown
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Pull-Up (Assisted)
1
2
1
4-8 reps
4-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Single Arm Pushdown
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Pull-Up (Assisted)
1
2
1
4-8 reps
4-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Single Arm Pushdown
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 9
4
Glute Kickback
3
6-8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Preacher Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 9
4
Glute Kickback
3
6-8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Preacher Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 9
4
Glute Kickback
3
6-8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Preacher Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 9
4
Glute Kickback
3
6-8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Preacher Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 9
4
Glute Kickback
3
6-8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Preacher Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 9
4
Glute Kickback
3
6-8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Preacher Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 9
4
Glute Kickback
3
6-8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Preacher Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 9
4
Glute Kickback
3
6-8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Preacher Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 9
4
Glute Kickback
3
6-8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Preacher Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 9
4
Glute Kickback
3
6-8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Preacher Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 9
4
Glute Kickback
3
6-8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Preacher Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Leg Curl
3
6-10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
5-9 reps
RPE 9
4
Glute Kickback
3
6-8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
6
Preacher Curl (Dumbbell)
2
1
5-8 reps
6-10 reps
RPE 9
RPE 9
7
Y Raise
3
7-11 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Seated Row (Cable)
1
1
2
5-8 reps
5-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
3
8-10 reps
RPE 9
8
Single Arm Pushdown
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Seated Row (Cable)
1
1
2
5-8 reps
5-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
3
8-10 reps
RPE 9
8
Single Arm Pushdown
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Seated Row (Cable)
1
1
2
5-8 reps
5-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
3
8-10 reps
RPE 9
8
Single Arm Pushdown
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Seated Row (Cable)
1
1
2
5-8 reps
5-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
3
8-10 reps
RPE 9
8
Single Arm Pushdown
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Seated Row (Cable)
1
1
2
5-8 reps
5-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
3
8-10 reps
RPE 9
8
Single Arm Pushdown
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Seated Row (Cable)
1
1
2
5-8 reps
5-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
3
8-10 reps
RPE 9
8
Single Arm Pushdown
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Seated Row (Cable)
1
1
2
5-8 reps
5-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
3
8-10 reps
RPE 9
8
Single Arm Pushdown
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Seated Row (Cable)
1
1
2
5-8 reps
5-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
3
8-10 reps
RPE 9
8
Single Arm Pushdown
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Seated Row (Cable)
1
1
2
5-8 reps
5-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
3
8-10 reps
RPE 9
8
Single Arm Pushdown
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Seated Row (Cable)
1
1
2
5-8 reps
5-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
3
8-10 reps
RPE 9
8
Single Arm Pushdown
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Seated Row (Cable)
1
1
2
5-8 reps
5-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
3
8-10 reps
RPE 9
8
Single Arm Pushdown
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
1
6-10 reps
10-12 reps
RPE 9
RPE 10
2
Safety Bar Squat
2
3-6 reps
RPE 8
3
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
4
Leg Extension
2
7-10 reps
RPE 10
5A
Hip Adductor (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5B
Hip Abductor (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
6
Seated Row (Cable)
1
1
2
5-8 reps
5-8 reps
6-10 reps
RPE 8
RPE 9
RPE 9
7
Lateral Raise (Cable)
3
8-10 reps
RPE 9
8
Single Arm Pushdown
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Pull-Up (Assisted)
1 Set
2 Sets
1 Set
4-8 Reps
4-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
8
Single Arm Pushdown
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
Day 4
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Seated Row (Cable)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
3 Sets
8-10 Reps
@9
8
Single Arm Pushdown
1 Set
2 Sets
7-10 Reps
7-10 Reps
@8
@9
Day 1
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
5-9 Reps
@9
4
Step-Up (Weighted)
2 Sets
6-10 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Incline Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 3
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
5-9 Reps
@9
4
Glute Kickback
3 Sets
6-8 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Preacher Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9