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Essentials + Bodybuilding Transformation

by George Grafton
1 athletes joined

Program Description

Warmup : 1. Low Intensity Cardio : Pick any machine which elevates. your heart rate to 100-135 BPM 2. Front/Back Leg Swing (leg days only) : 12 each leg 3. Side/Side Leg Swing (leg days only) : 12 each leg 4. Arm Swings : 12 (Swing your arms out to the sides) 5. Cable Leg External Rotation : 15 each leg

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 11, 2025 03:08
  • Last Edited
    Sep 24, 2025 04:21

Summary

Transform your physique with the Essentials + Bodybuilding Transformation program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you'll tackle a balanced mix of upper and lower body workouts, focusing on strength and hypertrophy through targeted exercises like dumbbell bench presses and hack squats. Each session is crafted to progressively challenge your limits, ensuring you build muscle and increase strength effectively. Get ready to sculpt your body and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Lats
10.3%
Upper Back
10.1%
Triceps
9.6%
Quadriceps
9.5%
Hamstrings
8.6%
Glutes
7.4%
Biceps
7.3%
Front Delts
7.1%
Middle Delts
7.1%
Abs
6.7%
Chest
6.2%
Calves
4.3%
Lower Back
2.8%
Adductors
1%
Stretching
0.7%
Forearms
0.7%
Rear Delts
0.5%
Abductors
0.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Bench Press (Dumbbell)
4
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown
4
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Seated Row (Cable)
3
1
10-12 reps
-
RPE 9-10
RPE 9-10
5A
Skull Crusher (Barbell)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
5B
Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown
4
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Seated Row (Cable)
3
1
10-12 reps
-
RPE 9-10
RPE 9-10
5A
Skull Crusher (Barbell)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
5B
Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown
4
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Seated Row (Cable)
3
1
10-12 reps
-
RPE 9-10
RPE 9-10
5A
Skull Crusher (Barbell)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
5B
Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown
4
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Seated Row (Cable)
3
1
10-12 reps
-
RPE 9-10
RPE 9-10
5A
Skull Crusher (Barbell)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
5B
Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
RPE 9-10
2
Dip (Weighted)
3
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7-8
RPE 8-9
RPE 8-9
3
Chest Supported Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Arnold Press
3
8-10 reps
RPE 9-10
5A
Incline Curl (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 10
5B
French Press
1
2
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
RPE 9-10
2
Dip (Weighted)
3
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7-8
RPE 8-9
RPE 8-9
3
Chest Supported Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Arnold Press
3
8-10 reps
RPE 9-10
5A
Incline Curl (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 10
5B
French Press
1
2
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
RPE 9-10
2
Dip (Weighted)
3
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7-8
RPE 8-9
RPE 8-9
3
Chest Supported Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Arnold Press
3
8-10 reps
RPE 9-10
5A
Incline Curl (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 10
5B
French Press
1
2
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
RPE 9-10
2
Dip (Weighted)
3
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7-8
RPE 8-9
RPE 8-9
3
Chest Supported Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Arnold Press
3
8-10 reps
RPE 9-10
5A
Incline Curl (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 10
5B
French Press
1
2
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown
2
2
1
10-12 reps
10-12 reps
-
RPE 7-8
RPE 9-10
RPE 10-10
3
Cable Shoulder Press
3
1
12-15 reps
-
RPE 9-10
RPE 9-10
4
Helms Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
5A
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
5B
Bicep Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown
2
2
1
10-12 reps
10-12 reps
-
RPE 7-8
RPE 9-10
RPE 10-10
3
Cable Shoulder Press
3
1
12-15 reps
-
RPE 9-10
RPE 9-10
4
Helms Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
5A
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
5B
Bicep Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown
2
2
1
10-12 reps
10-12 reps
-
RPE 7-8
RPE 9-10
RPE 10-10
3
Cable Shoulder Press
3
1
12-15 reps
-
RPE 9-10
RPE 9-10
4
Helms Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
5A
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
5B
Bicep Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown
2
2
1
10-12 reps
10-12 reps
-
RPE 7-8
RPE 9-10
RPE 10-10
3
Cable Shoulder Press
3
1
12-15 reps
-
RPE 9-10
RPE 9-10
4
Helms Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
5A
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
5B
Bicep Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
-
RPE 8
RPE 10
RPE 10
3A
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
3B
Hanging Leg Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
-
RPE 8
RPE 10
RPE 10
3A
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
3B
Hanging Leg Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
-
RPE 8
RPE 10
RPE 10
3A
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
3B
Hanging Leg Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
-
RPE 8
RPE 10
RPE 10
3A
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
3B
Hanging Leg Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3A
Leg Raise (Captain's Chair)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3A
Leg Raise (Captain's Chair)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3A
Leg Raise (Captain's Chair)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3A
Leg Raise (Captain's Chair)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Squat (Smith Machine)
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
3A
Seated Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
3B
Dead Bug
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Squat (Smith Machine)
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
3A
Seated Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
3B
Dead Bug
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Squat (Smith Machine)
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
3A
Seated Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
3B
Dead Bug
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Squat (Smith Machine)
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
3A
Seated Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
3B
Dead Bug
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Shoulder Press (Machine)
4
10-12 reps
RPE 9-10
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9-10
4
Incline Cable Chest Press
4
1
10-12 reps
-
RPE 9-10
RPE 9-10
5A
Bayesian Curl
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
5B
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
-
RPE 8
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Shoulder Press (Machine)
4
10-12 reps
RPE 9-10
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9-10
4
Incline Cable Chest Press
4
1
10-12 reps
-
RPE 9-10
RPE 9-10
5A
Bayesian Curl
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
5B
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
-
RPE 8
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Shoulder Press (Machine)
4
10-12 reps
RPE 9-10
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9-10
4
Incline Cable Chest Press
4
1
10-12 reps
-
RPE 9-10
RPE 9-10
5A
Bayesian Curl
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
5B
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
-
RPE 8
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Shoulder Press (Machine)
4
10-12 reps
RPE 9-10
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9-10
4
Incline Cable Chest Press
4
1
10-12 reps
-
RPE 9-10
RPE 9-10
5A
Bayesian Curl
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
5B
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
-
RPE 8
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
RPE 9-10
2
Seated Row (Cable)
4
10-12 reps
RPE 9-10
3
Chest Press (Machine)
4
8-10 reps
RPE 9-10
4
Lat Pulldown
4
1
8-10 reps
-
RPE 9-10
RPE 9-10
5A
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
5B
Spider Curl
1
2
12-15 reps
12-15 reps
RPE 7-8
RPE 9-10
6
Lateral Raise (Cable)
1
2
1
12-15 reps
12-15 reps
-
RPE 8
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
RPE 9-10
2
Seated Row (Cable)
4
10-12 reps
RPE 9-10
3
Chest Press (Machine)
4
8-10 reps
RPE 9-10
4
Lat Pulldown
4
1
8-10 reps
-
RPE 9-10
RPE 9-10
5A
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
5B
Spider Curl
1
2
12-15 reps
12-15 reps
RPE 7-8
RPE 9-10
6
Lateral Raise (Cable)
1
2
1
12-15 reps
12-15 reps
-
RPE 8
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
RPE 9-10
2
Seated Row (Cable)
4
10-12 reps
RPE 9-10
3
Chest Press (Machine)
4
8-10 reps
RPE 9-10
4
Lat Pulldown
4
1
8-10 reps
-
RPE 9-10
RPE 9-10
5A
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
5B
Spider Curl
1
2
12-15 reps
12-15 reps
RPE 7-8
RPE 9-10
6
Lateral Raise (Cable)
1
2
1
12-15 reps
12-15 reps
-
RPE 8
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
RPE 9-10
2
Seated Row (Cable)
4
10-12 reps
RPE 9-10
3
Chest Press (Machine)
4
8-10 reps
RPE 9-10
4
Lat Pulldown
4
1
8-10 reps
-
RPE 9-10
RPE 9-10
5A
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
5B
Spider Curl
1
2
12-15 reps
12-15 reps
RPE 7-8
RPE 9-10
6
Lateral Raise (Cable)
1
2
1
12-15 reps
12-15 reps
-
RPE 8
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9-10
2
Arnold Press
4
10-12 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
4
1
8-10 reps
-
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
4
10-12 reps
RPE 9-10
5A
Inverse Zottman Curl
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Cable Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Lateral Raise (Cable)
1
2
1
10-12 reps
10-12 reps
-
RPE 8
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9-10
2
Arnold Press
4
10-12 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
4
1
8-10 reps
-
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
4
10-12 reps
RPE 9-10
5A
Inverse Zottman Curl
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Cable Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Lateral Raise (Cable)
1
2
1
10-12 reps
10-12 reps
-
RPE 8
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9-10
2
Arnold Press
4
10-12 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
4
1
8-10 reps
-
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
4
10-12 reps
RPE 9-10
5A
Inverse Zottman Curl
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Cable Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Lateral Raise (Cable)
1
2
1
10-12 reps
10-12 reps
-
RPE 8
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9-10
2
Arnold Press
4
10-12 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
4
1
8-10 reps
-
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
4
10-12 reps
RPE 9-10
5A
Inverse Zottman Curl
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Cable Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Lateral Raise (Cable)
1
2
1
10-12 reps
10-12 reps
-
RPE 8
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
2
Leg Press
5
10-12 reps
RPE 8-9
3
Leg Extension
2
1
10-12 reps
-
RPE 9-10
RPE 9-10
4A
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
2
Leg Press
5
10-12 reps
RPE 8-9
3
Leg Extension
2
1
10-12 reps
-
RPE 9-10
RPE 9-10
4A
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
2
Leg Press
5
10-12 reps
RPE 8-9
3
Leg Extension
2
1
10-12 reps
-
RPE 9-10
RPE 9-10
4A
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
2
Leg Press
5
10-12 reps
RPE 8-9
3
Leg Extension
2
1
10-12 reps
-
RPE 9-10
RPE 9-10
4A
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
3
Goblet Squat
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 9-10
4A
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
3
Goblet Squat
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 9-10
4A
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
3
Goblet Squat
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 9-10
4A
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
3
Goblet Squat
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 9-10
4A
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
5
10-12 reps
RPE 8-9
3
Leg Extension
2
1
10-12 reps
-
RPE 9-10
RPE 9-10
4A
Seated Calf Raise
1
2
15-20 reps
15-20 reps
RPE 8
RPE 10
4B
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
5
10-12 reps
RPE 8-9
3
Leg Extension
2
1
10-12 reps
-
RPE 9-10
RPE 9-10
4A
Seated Calf Raise
1
2
15-20 reps
15-20 reps
RPE 8
RPE 10
4B
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
5
10-12 reps
RPE 8-9
3
Leg Extension
2
1
10-12 reps
-
RPE 9-10
RPE 9-10
4A
Seated Calf Raise
1
2
15-20 reps
15-20 reps
RPE 8
RPE 10
4B
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
5
10-12 reps
RPE 8-9
3
Leg Extension
2
1
10-12 reps
-
RPE 9-10
RPE 9-10
4A
Seated Calf Raise
1
2
15-20 reps
15-20 reps
RPE 8
RPE 10
4B
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Lat Pulldown
4 Sets
10-12 Reps
@9-10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
4
Seated Row (Cable)
3 Sets
1 Set
10-12 Reps
-
@9-10
@9-10
5A
Skull Crusher (Barbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@10
5B
Bicep Curl (EZ Bar)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@10
Day 2
1
Hack Squat
4 Sets
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
-
@8
@10
@10
3A
Standing Calf Raise
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@10
3B
Hanging Leg Raise
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@10
Day 3
1
Pendlay Row
1 Set
3 Sets
8-10 Reps
8-10 Reps
@7-8
@9-10
2
Shoulder Press (Machine)
4 Sets
10-12 Reps
@9-10
3
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@9-10
4
Incline Cable Chest Press
4 Sets
1 Set
10-12 Reps
-
@9-10
@9-10
5A
Bayesian Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@10
5B
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
-
@8
@10
@10
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
10-12 Reps
@8-9
2
Leg Press
5 Sets
10-12 Reps
@8-9
3
Leg Extension
2 Sets
1 Set
10-12 Reps
-
@9-10
@9-10
4A
Seated Calf Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@10
4B
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@10