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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 15, 2025 03:34
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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