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ENGORGED

by Jupitres
1 athletes joined

Program Description

5-Day Upper/Lower Full-Body Assault for Maximal Mass and Power ENGORGED is not just a program—it’s a declaration of war on mediocrity. Designed for serious lifters who demand visible results and relentless intensity, this 5-day hybrid split combines strategic upper/lower training with full-body synergy to forge unmatched size, strength, and muscular endurance. Each week is a tactical campaign: • Day 1: Upper Power – Press, pull, and row with primal aggression. Compound movements lead the charge to ignite the nervous system and set the tone. • Day 2: Lower Power – Build a foundation like granite. Squats, hinges, and explosive lifts carve out legs that don’t just support mass—they command it. • Day 3: Full-Body Density – High volume meets total-body overload. Giant sets, supersets, and calculated chaos flood every fiber with nutrient-rich blood. The pump? Monumental. • Day 4: Upper Hypertrophy – Refine the armor. Target shoulders, arms, and chest with surgical precision. Isolation meets intensity in a cascade of controlled destruction. • Day 5: Lower Hypertrophy & Conditioning – Sprint, lift, and finish the fight. This isn’t leg day—it’s leg war. Expect volume, sweat, and a metabolic storm. ENGORGED isn’t for beginners. It’s for lifters who eat intensity for breakfast and grind out reps with a grow-or-die mindset. Backed by science and fueled by fury, this program delivers the physique of a battle-hardened titan. You don’t just lift on this plan. You rise. You conquer. You get ENGORGED.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 10, 2025 09:41
  • Last Edited
    Jul 11, 2025 07:51

Summary

Unleash your strength potential with ENGORGED, a 12-week program designed to maximize your power through heavy compound lifts and focused training. Committing to five days a week, you'll engage in a balanced mix of upper and lower body workouts, emphasizing low reps to prime your central nervous system. Each session is meticulously crafted to build muscle and enhance strength, ensuring you push past your limits. Get ready to transform your physique and elevate your performance with this comprehensive training plan!
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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 (Barbell)
3
4-6 reps
RPE 8-9
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
2
1
5-7 reps
5-7 reps
RPE 7
RPE 8
4
Barbell Row
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-8
6
Face Pull
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
2
1
5-7 reps
5-7 reps
RPE 7
RPE 8
4
Barbell Row
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-8
6
Face Pull
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
2
1
5-7 reps
5-7 reps
RPE 7
RPE 8
4
Barbell Row
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-8
6
Face Pull
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
2
1
5-7 reps
5-7 reps
RPE 7
RPE 8
4
Barbell Row
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-8
6
Face Pull
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
2
1
5-7 reps
5-7 reps
RPE 7
RPE 8
4
Barbell Row
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-8
6
Face Pull
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
2
1
5-7 reps
5-7 reps
RPE 7
RPE 8
4
Barbell Row
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-8
6
Face Pull
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
2
1
5-7 reps
5-7 reps
RPE 7
RPE 8
4
Barbell Row
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-8
6
Face Pull
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
2
1
5-7 reps
5-7 reps
RPE 7
RPE 8
4
Barbell Row
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-8
6
Face Pull
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
2
1
5-7 reps
5-7 reps
RPE 7
RPE 8
4
Barbell Row
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-8
6
Face Pull
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
2
1
5-7 reps
5-7 reps
RPE 7
RPE 8
4
Barbell Row
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-8
6
Face Pull
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
2
1
5-7 reps
5-7 reps
RPE 7
RPE 8
4
Barbell Row
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-8
6
Face Pull
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
2
1
5-7 reps
5-7 reps
RPE 7
RPE 8
4
Barbell Row
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-8
6
Face Pull
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 8-9
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 7.5
4A
Leg Press
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 6.5
5
Cable Crunch
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 8-9
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 7.5
4A
Leg Press
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 6.5
5
Cable Crunch
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 8-9
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 7.5
4A
Leg Press
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 6.5
5
Cable Crunch
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 8-9
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 7.5
4A
Leg Press
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 6.5
5
Cable Crunch
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 8-9
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 7.5
4A
Leg Press
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 6.5
5
Cable Crunch
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 8-9
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 7.5
4A
Leg Press
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 6.5
5
Cable Crunch
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 8-9
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 7.5
4A
Leg Press
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 6.5
5
Cable Crunch
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 8-9
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 7.5
4A
Leg Press
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 6.5
5
Cable Crunch
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 8-9
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 7.5
4A
Leg Press
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 6.5
5
Cable Crunch
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 8-9
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 7.5
4A
Leg Press
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 6.5
5
Cable Crunch
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 8-9
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 7.5
4A
Leg Press
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 6.5
5
Cable Crunch
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
RPE 8-9
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 7.5
4A
Leg Press
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 6.5
5
Cable Crunch
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
2A
Goblet Squat
3
12-15 reps
RPE 7
2B
Hamstring Curl
3
8-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
3B
Bicep Curl (Cable)
3
8-15 reps
RPE 7-8
4
500m Row
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
2A
Goblet Squat
3
12-15 reps
RPE 7
2B
Hamstring Curl
3
8-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
3B
Bicep Curl (Cable)
3
8-15 reps
RPE 7-8
4
500m Row
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
2A
Goblet Squat
3
12-15 reps
RPE 7
2B
Hamstring Curl
3
8-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
3B
Bicep Curl (Cable)
3
8-15 reps
RPE 7-8
4
500m Row
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
2A
Goblet Squat
3
12-15 reps
RPE 7
2B
Hamstring Curl
3
8-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
3B
Bicep Curl (Cable)
3
8-15 reps
RPE 7-8
4
500m Row
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
2A
Goblet Squat
3
12-15 reps
RPE 7
2B
Hamstring Curl
3
8-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
3B
Bicep Curl (Cable)
3
8-15 reps
RPE 7-8
4
500m Row
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
2A
Goblet Squat
3
12-15 reps
RPE 7
2B
Hamstring Curl
3
8-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
3B
Bicep Curl (Cable)
3
8-15 reps
RPE 7-8
4
500m Row
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
2A
Goblet Squat
3
12-15 reps
RPE 7
2B
Hamstring Curl
3
8-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
3B
Bicep Curl (Cable)
3
8-15 reps
RPE 7-8
4
500m Row
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
2A
Goblet Squat
3
12-15 reps
RPE 7
2B
Hamstring Curl
3
8-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
3B
Bicep Curl (Cable)
3
8-15 reps
RPE 7-8
4
500m Row
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
2A
Goblet Squat
3
12-15 reps
RPE 7
2B
Hamstring Curl
3
8-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
3B
Bicep Curl (Cable)
3
8-15 reps
RPE 7-8
4
500m Row
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
2A
Goblet Squat
3
12-15 reps
RPE 7
2B
Hamstring Curl
3
8-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
3B
Bicep Curl (Cable)
3
8-15 reps
RPE 7-8
4
500m Row
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
2A
Goblet Squat
3
12-15 reps
RPE 7
2B
Hamstring Curl
3
8-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
3B
Bicep Curl (Cable)
3
8-15 reps
RPE 7-8
4
500m Row
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
2A
Goblet Squat
3
12-15 reps
RPE 7
2B
Hamstring Curl
3
8-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
3B
Bicep Curl (Cable)
3
8-15 reps
RPE 7-8
4
500m Row
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
RPE 7
4
Behind The Back Lateral Raise (Cable)
3
15 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
JM Press
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
RPE 7
4
Behind The Back Lateral Raise (Cable)
3
15 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
JM Press
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
RPE 7
4
Behind The Back Lateral Raise (Cable)
3
15 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
JM Press
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
RPE 7
4
Behind The Back Lateral Raise (Cable)
3
15 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
JM Press
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
RPE 7
4
Behind The Back Lateral Raise (Cable)
3
15 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
JM Press
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
RPE 7
4
Behind The Back Lateral Raise (Cable)
3
15 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
JM Press
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
RPE 7
4
Behind The Back Lateral Raise (Cable)
3
15 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
JM Press
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
RPE 7
4
Behind The Back Lateral Raise (Cable)
3
15 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
JM Press
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
RPE 7
4
Behind The Back Lateral Raise (Cable)
3
15 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
JM Press
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
RPE 7
4
Behind The Back Lateral Raise (Cable)
3
15 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
JM Press
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
RPE 7
4
Behind The Back Lateral Raise (Cable)
3
15 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
JM Press
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
RPE 7
4
Behind The Back Lateral Raise (Cable)
3
15 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
JM Press
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10-12 reps
RPE 7.5
2A
Hamstring Curl
3
10 reps
RPE 7
2B
Leg Extension
3
8-10 reps
RPE 7
3A
Cable Crunch
3
15 reps
RPE 7
3B
Seated Calf Raise
3
15 reps
RPE 7
4A
Cycling
1
10 mins
RPE 10
4B
1km Row
1
5 mins
RPE 10
4C
Light Jog
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10-12 reps
RPE 7.5
2A
Hamstring Curl
3
10 reps
RPE 7
2B
Leg Extension
3
8-10 reps
RPE 7
3A
Cable Crunch
3
15 reps
RPE 7
3B
Seated Calf Raise
3
15 reps
RPE 7
4A
Cycling
1
10 mins
RPE 10
4B
1km Row
1
5 mins
RPE 10
4C
Light Jog
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10-12 reps
RPE 7.5
2A
Hamstring Curl
3
10 reps
RPE 7
2B
Leg Extension
3
8-10 reps
RPE 7
3A
Cable Crunch
3
15 reps
RPE 7
3B
Seated Calf Raise
3
15 reps
RPE 7
4A
Cycling
1
10 mins
RPE 10
4B
1km Row
1
5 mins
RPE 10
4C
Light Jog
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10-12 reps
RPE 7.5
2A
Hamstring Curl
3
10 reps
RPE 7
2B
Leg Extension
3
8-10 reps
RPE 7
3A
Cable Crunch
3
15 reps
RPE 7
3B
Seated Calf Raise
3
15 reps
RPE 7
4A
Cycling
1
10 mins
RPE 10
4B
1km Row
1
5 mins
RPE 10
4C
Light Jog
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10-12 reps
RPE 7.5
2A
Hamstring Curl
3
10 reps
RPE 7
2B
Leg Extension
3
8-10 reps
RPE 7
3A
Cable Crunch
3
15 reps
RPE 7
3B
Seated Calf Raise
3
15 reps
RPE 7
4A
Cycling
1
10 mins
RPE 10
4B
1km Row
1
5 mins
RPE 10
4C
Light Jog
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10-12 reps
RPE 7.5
2A
Hamstring Curl
3
10 reps
RPE 7
2B
Leg Extension
3
8-10 reps
RPE 7
3A
Cable Crunch
3
15 reps
RPE 7
3B
Seated Calf Raise
3
15 reps
RPE 7
4A
Cycling
1
10 mins
RPE 10
4B
1km Row
1
5 mins
RPE 10
4C
Light Jog
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10-12 reps
RPE 7.5
2A
Hamstring Curl
3
10 reps
RPE 7
2B
Leg Extension
3
8-10 reps
RPE 7
3A
Cable Crunch
3
15 reps
RPE 7
3B
Seated Calf Raise
3
15 reps
RPE 7
4A
Cycling
1
10 mins
RPE 10
4B
1km Row
1
5 mins
RPE 10
4C
Light Jog
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10-12 reps
RPE 7.5
2A
Hamstring Curl
3
10 reps
RPE 7
2B
Leg Extension
3
8-10 reps
RPE 7
3A
Cable Crunch
3
15 reps
RPE 7
3B
Seated Calf Raise
3
15 reps
RPE 7
4A
Cycling
1
10 mins
RPE 10
4B
1km Row
1
5 mins
RPE 10
4C
Light Jog
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10-12 reps
RPE 7.5
2A
Hamstring Curl
3
10 reps
RPE 7
2B
Leg Extension
3
8-10 reps
RPE 7
3A
Cable Crunch
3
15 reps
RPE 7
3B
Seated Calf Raise
3
15 reps
RPE 7
4A
Cycling
1
10 mins
RPE 10
4B
1km Row
1
5 mins
RPE 10
4C
Light Jog
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10-12 reps
RPE 7.5
2A
Hamstring Curl
3
10 reps
RPE 7
2B
Leg Extension
3
8-10 reps
RPE 7
3A
Cable Crunch
3
15 reps
RPE 7
3B
Seated Calf Raise
3
15 reps
RPE 7
4A
Cycling
1
10 mins
RPE 10
4B
1km Row
1
5 mins
RPE 10
4C
Light Jog
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10-12 reps
RPE 7.5
2A
Hamstring Curl
3
10 reps
RPE 7
2B
Leg Extension
3
8-10 reps
RPE 7
3A
Cable Crunch
3
15 reps
RPE 7
3B
Seated Calf Raise
3
15 reps
RPE 7
4A
Cycling
1
10 mins
RPE 10
4B
1km Row
1
5 mins
RPE 10
4C
Light Jog
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10-12 reps
RPE 7.5
2A
Hamstring Curl
3
10 reps
RPE 7
2B
Leg Extension
3
8-10 reps
RPE 7
3A
Cable Crunch
3
15 reps
RPE 7
3B
Seated Calf Raise
3
15 reps
RPE 7
4A
Cycling
1
10 mins
RPE 10
4B
1km Row
1
5 mins
RPE 10
4C
Light Jog
1
5 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8-9
2
Pull-Up (Bodyweight)
4 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
2 Sets
1 Set
5-7 Reps
5-7 Reps
@7
@8
4
Barbell Row
4 Sets
6-8 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-8
6
Face Pull
3 Sets
15-20 Reps
@7
Day 2
1
Trap Bar Deadlift
3 Sets
4-6 Reps
@8-9
2
Stiff Leg Deadlift
3 Sets
8 Reps
@8
3
Walking Lunge
3 Sets
10 Reps
@7.5
4A
Leg Press
3 Sets
10-12 Reps
@7
4B
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@6.5
5
Cable Crunch
3 Sets
20 Reps
@9.5
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
@7
1B
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@7
2A
Goblet Squat
3 Sets
12-15 Reps
@7
2B
Hamstring Curl
3 Sets
8-15 Reps
@8
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7
3B
Bicep Curl (Cable)
3 Sets
8-15 Reps
@7-8
4
500m Row
3 Sets
1 mins
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@7
3
Behind-The-Neck Press (Smith Machine)
3 Sets
8-12 Reps
@7
4
Behind The Back Lateral Raise (Cable)
3 Sets
15 Reps
@7
5
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
6
JM Press
3 Sets
8-10 Reps
@7
Day 5
1
Front Squat (Barbell)
4 Sets
10-12 Reps
@7.5
2A
Hamstring Curl
3 Sets
10 Reps
@7
2B
Leg Extension
3 Sets
8-10 Reps
@7
3A
Cable Crunch
3 Sets
15 Reps
@7
3B
Seated Calf Raise
3 Sets
15 Reps
@7
4A
Cycling
1 Set
10 mins
@10
4B
1km Row
1 Set
5 mins
@10
4C
Light Jog
1 Set
5 mins
@10