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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
    May 29, 2024 05:45
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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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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