Program Description
Hybrid Strength/Hypertrophy Program Duration per session: 75 minutes Total weekly working sets: 120 Distribution of sets: - Tier 1 (50%): Biceps, Delts, Calves, Glutes - Tier 2 (30%): Back, Quads, Hams, Abs - Tier 3 (20%): Chest, Triceps, Traps Strength Focused Exercises - Low Bar Squat - Sumo Deadlift - Weighted Pull-ups - OHP - Bench Press Cycle Duration: - Microcycle: 1 week - Mesocycle: 4 weeks - Macrocycle: 12 weeks Intensity and Progression: - RPE (Rate of Perceived Exertion): 6-8 for hypertrophy, 8-9 for strength - SFR (Stimulus-to-Fatigue Ratio): Focus on maintaining high SFR for optimal hypertrophy - Double Progression: Increase reps or weight based on performance, with a focus on gradual overload Macrocycle Plan (12 weeks) - Phase 1 (Weeks 1-4): General Conditioning Establish a solid base with a focus on form and moderate progression. - Phase 2 (Weeks 5-8): Hypertrophy Emphasis Increase training volume and slightly reduce rest periods. - Phase 3 (Weeks 9-12): Strength and Power Focus on heavier weights and lower rep ranges with explosive movements.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 17, 2024 01:32
- Last EditedJun 18, 2025 12:45
Summary
Transform your physique with HybridX, a dynamic 12-week program designed for serious lifters. Committing to five days a week, you'll engage in a balanced mix of strength training and hypertrophy-focused workouts, targeting all major muscle groups. With exercises like weighted pull-ups and low-bar squats, you'll build strength while enhancing muscle definition. This program is perfect for those ready to push their limits and achieve noticeable results. Get ready to elevate your training and sculpt your body!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Pull-Up (Weighted)
4
6 reps
70%
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
3
Cable Crossover
4
12 reps
RPE 6
4
Pec Deck (Machine)
4
12 reps
RPE 6
5
Shrug (Trap Bar)
4
12 reps
RPE 6
6
Seated Calf Raise
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
75%
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
3
Cable Crossover
4
12 reps
RPE 7
4
Pec Deck (Machine)
4
12 reps
RPE 7
5
Shrug (Trap Bar)
4
12 reps
RPE 7
6
Seated Calf Raise
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
80%
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
3
Cable Crossover
4
12 reps
RPE 8
4
Pec Deck (Machine)
4
12 reps
RPE 8
5
Shrug (Trap Bar)
4
12 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
85%
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
3
Cable Crossover
4
12 reps
RPE 9
4
Pec Deck (Machine)
4
12 reps
RPE 9
5
Shrug (Trap Bar)
4
12 reps
RPE 9
6
Seated Calf Raise
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
60%
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 6
3
Cable Crossover
4
15 reps
RPE 6
4
Pec Deck (Machine)
4
15 reps
RPE 6
5
Shrug (Trap Bar)
4
15 reps
RPE 6
6
Seated Calf Raise
4
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
65%
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 7
3
Cable Crossover
4
15 reps
RPE 7
4
Pec Deck (Machine)
4
15 reps
RPE 7
5
Shrug (Trap Bar)
4
15 reps
RPE 7
6
Seated Calf Raise
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
70%
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Cable Crossover
4
15 reps
RPE 8
4
Pec Deck (Machine)
4
15 reps
RPE 8
5
Shrug (Trap Bar)
4
15 reps
RPE 8
6
Seated Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
75%
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 9
3
Cable Crossover
4
15 reps
RPE 9
4
Pec Deck (Machine)
4
15 reps
RPE 9
5
Shrug (Trap Bar)
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
80%
2
Single Arm Row (Dumbbell)
4
6 reps
RPE 6
3
Cable Crossover
4
10 reps
RPE 6
4
Pec Deck (Machine)
4
8 reps
RPE 6
5
Shrug (Trap Bar)
4
8 reps
RPE 6
6
Seated Calf Raise
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
85%
2
Single Arm Row (Dumbbell)
4
6 reps
RPE 7
3
Cable Crossover
4
10 reps
RPE 7
4
Pec Deck (Machine)
4
8 reps
RPE 7
5
Shrug (Trap Bar)
4
8 reps
RPE 7
6
Seated Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
90%
2
Single Arm Row (Dumbbell)
4
6 reps
RPE 8
3
Cable Crossover
4
10 reps
RPE 8
4
Pec Deck (Machine)
4
8 reps
RPE 8
5
Shrug (Trap Bar)
4
8 reps
RPE 8
6
Seated Calf Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
95%
2
Single Arm Row (Dumbbell)
4
6 reps
RPE 9
3
Cable Crossover
4
10 reps
RPE 9
4
Pec Deck (Machine)
4
8 reps
RPE 9
5
Shrug (Trap Bar)
4
8 reps
RPE 9
6
Seated Calf Raise
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6
3
Leg Extension
4
12 reps
RPE 6
4
Hip Thrust (Barbell)
4
15 reps
RPE 6
5
Plank
4
0.5-1 mins
RPE 6
6
Preacher Curl (EZ Bar)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 7
4
Hip Thrust (Barbell)
4
15 reps
RPE 7
5
Plank
4
0.5-1 mins
RPE 7
6
Preacher Curl (EZ Bar)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
80%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
4
15 reps
RPE 8
5
Plank
4
0.5-1 mins
RPE 8
6
Preacher Curl (EZ Bar)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Hip Thrust (Barbell)
4
15 reps
RPE 9
5
Plank
4
0.5-1 mins
RPE 9
6
Preacher Curl (EZ Bar)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
60%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
3
Leg Extension
4
15 reps
RPE 6
4
Hip Thrust (Barbell)
4
20 reps
RPE 6
5
Plank
4
0.5-1 mins
RPE 6
6
Preacher Curl (EZ Bar)
4
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
65%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Leg Extension
4
15 reps
RPE 7
4
Hip Thrust (Barbell)
4
20 reps
RPE 7
5
Plank
4
0.5-1 mins
RPE 7
6
Preacher Curl (EZ Bar)
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
70%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Hip Thrust (Barbell)
4
20 reps
RPE 8
5
Plank
4
0.5-1 mins
RPE 8
6
Preacher Curl (EZ Bar)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hip Thrust (Barbell)
4
20 reps
RPE 9
5
Plank
4
0.5-1 mins
RPE 9
6
Preacher Curl (EZ Bar)
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
80%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
3
Leg Extension
4
10 reps
RPE 6
4
Hip Thrust (Barbell)
4
12 reps
RPE 6
5
Plank
4
0.5-1 mins
RPE 6
6
Preacher Curl (EZ Bar)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Leg Extension
4
10 reps
RPE 7
4
Hip Thrust (Barbell)
4
12 reps
RPE 7
5
Plank
4
0.5-1 mins
RPE 7
6
Preacher Curl (EZ Bar)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
90%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hip Thrust (Barbell)
4
12 reps
RPE 8
5
Plank
4
0.5-1 mins
RPE 8
6
Preacher Curl (EZ Bar)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
95%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Extension
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Plank
4
0.5-1 mins
RPE 9
6
Preacher Curl (EZ Bar)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
3
Skull Crusher
4
10 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6
6
Standing Calf Raise
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Skull Crusher
4
10 reps
RPE 7
4
Face Pull
4
12 reps
RPE 7
5
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 7
6
Standing Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
80%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Skull Crusher
4
10 reps
RPE 8
4
Face Pull
4
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 8
6
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Skull Crusher
4
10 reps
RPE 9
4
Face Pull
4
12 reps
RPE 9
5
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 9
6
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 6
3
Skull Crusher
4
15 reps
RPE 6
4
Face Pull
4
20 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-20 reps
RPE 6
6
Standing Calf Raise
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
15 reps
RPE 7
4
Face Pull
4
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
4
10-20 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Skull Crusher
4
15 reps
RPE 8
4
Face Pull
4
20 reps
RPE 8
5
Leg Raise (Captain's Chair)
4
10-20 reps
RPE 8
6
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Skull Crusher
4
15 reps
RPE 9
4
Face Pull
4
20 reps
RPE 9
5
Leg Raise (Captain's Chair)
4
10-20 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 6
3
Skull Crusher
4
8 reps
RPE 6
4
Face Pull
4
10 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6
6
Standing Calf Raise
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
3
Skull Crusher
4
8 reps
RPE 7
4
Face Pull
4
10 reps
RPE 7
5
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
90%
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Skull Crusher
4
8 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 8
6
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
95%
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Skull Crusher
4
8 reps
RPE 9
4
Face Pull
4
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 9
6
Standing Calf Raise
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Pull-Up (Bodyweight)
4
5-10 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
5
Bicep Curl (Machine)
4
10 reps
RPE 6
6
Calf Raise (Leg Press)
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bent Over Row (Barbell)
4
6 reps
RPE 7
3
Pull-Up (Bodyweight)
4
5-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Bicep Curl (Machine)
4
10 reps
RPE 7
6
Calf Raise (Leg Press)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Bicep Curl (Machine)
4
10 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
85%
2
Bent Over Row (Barbell)
4
6 reps
RPE 9
3
Pull-Up (Bodyweight)
4
5-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
Bicep Curl (Machine)
4
10 reps
RPE 9
6
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
60%
2
Bent Over Row (Barbell)
4
10 reps
RPE 6
3
Pull-Up (Bodyweight)
4
5-10 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
5
Bicep Curl (Machine)
4
15 reps
RPE 6
6
Calf Raise (Leg Press)
4
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Bent Over Row (Barbell)
4
10 reps
RPE 7
3
Pull-Up (Bodyweight)
4
5-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
5
Bicep Curl (Machine)
4
15 reps
RPE 7
6
Calf Raise (Leg Press)
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Machine)
4
15 reps
RPE 8
6
Calf Raise (Leg Press)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Bent Over Row (Barbell)
4
10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
5-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Bicep Curl (Machine)
4
15 reps
RPE 9
6
Calf Raise (Leg Press)
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Bent Over Row (Barbell)
4
5 reps
RPE 6
3
Pull-Up (Bodyweight)
4
5-10 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
5
Bicep Curl (Machine)
4
8 reps
RPE 6
6
Calf Raise (Leg Press)
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
4
5 reps
RPE 7
3
Pull-Up (Bodyweight)
4
5-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Bicep Curl (Machine)
4
8 reps
RPE 7
6
Calf Raise (Leg Press)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Bent Over Row (Barbell)
4
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Bicep Curl (Machine)
4
8 reps
RPE 8
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
95%
2
Bent Over Row (Barbell)
4
5 reps
RPE 9
3
Pull-Up (Bodyweight)
4
5-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
5
Bicep Curl (Machine)
4
8 reps
RPE 9
6
Calf Raise (Leg Press)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
70%
2
Single Leg Press
4
12 reps
RPE 6
3
Glute Kickback
4
12 reps
RPE 6
4
Cable Crunch
4
12 reps
RPE 6
5
Leg Curl
4
15 reps
RPE 6
6
Incline Curl (Dumbbell)
4
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
75%
2
Single Leg Press
4
12 reps
RPE 7
3
Glute Kickback
4
12 reps
RPE 7
4
Cable Crunch
4
12 reps
RPE 7
5
Leg Curl
4
15 reps
RPE 7
6
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
80%
2
Single Leg Press
4
12 reps
RPE 8
3
Glute Kickback
4
12 reps
RPE 8
4
Cable Crunch
4
12 reps
RPE 8
5
Leg Curl
4
15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
85%
2
Single Leg Press
4
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Cable Crunch
4
12 reps
RPE 9
5
Leg Curl
4
15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
60%
2
Single Leg Press
4
15 reps
RPE 6
3
Glute Kickback
4
15 reps
RPE 6
4
Cable Crunch
4
20 reps
RPE 6
5
Leg Curl
4
20 reps
RPE 6
6
Incline Curl (Dumbbell)
4
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
65%
2
Single Leg Press
4
15 reps
RPE 7
3
Glute Kickback
4
15 reps
RPE 7
4
Cable Crunch
4
20 reps
RPE 7
5
Leg Curl
4
20 reps
RPE 7
6
Incline Curl (Dumbbell)
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
70%
2
Single Leg Press
4
15 reps
RPE 8
3
Glute Kickback
4
15 reps
RPE 8
4
Cable Crunch
4
20 reps
RPE 8
5
Leg Curl
4
20 reps
RPE 8
6
Incline Curl (Dumbbell)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
75%
2
Single Leg Press
4
15 reps
RPE 9
3
Glute Kickback
4
15 reps
RPE 9
4
Cable Crunch
4
20 reps
RPE 9
5
Leg Curl
4
20 reps
RPE 9
6
Incline Curl (Dumbbell)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
80%
2
Single Leg Press
4
10 reps
RPE 6
3
Glute Kickback
4
8 reps
RPE 6
4
Cable Crunch
4
10 reps
RPE 6
5
Leg Curl
4
10 reps
RPE 6
6
Incline Curl (Dumbbell)
4
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
85%
2
Single Leg Press
4
10 reps
RPE 7
3
Glute Kickback
4
8 reps
RPE 7
4
Cable Crunch
4
10 reps
RPE 7
5
Leg Curl
4
10 reps
RPE 7
6
Incline Curl (Dumbbell)
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
90%
2
Single Leg Press
4
10 reps
RPE 8
3
Glute Kickback
4
8 reps
RPE 8
4
Cable Crunch
4
10 reps
RPE 8
5
Leg Curl
4
10 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
95%
2
Single Leg Press
4
10 reps
RPE 9
3
Glute Kickback
4
8 reps
RPE 9
4
Cable Crunch
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)4 Sets
6 Reps
70%
2
Single Arm Row (Dumbbell)4 Sets
8 Reps
@6
3
Cable Crossover4 Sets
12 Reps
@6
4
Pec Deck (Machine)4 Sets
12 Reps
@6
5
Shrug (Trap Bar)4 Sets
12 Reps
@6
6
Seated Calf Raise4 Sets
15 Reps
@6
Day 2
1
Squat (Low Bar)4 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)4 Sets
8 Reps
@6
3
Leg Extension4 Sets
12 Reps
@6
4
Hip Thrust (Barbell)4 Sets
15 Reps
@6
5
Plank4 Sets
0.5-1 mins
@6
6
Preacher Curl (EZ Bar)4 Sets
12 Reps
@6
Day 3
1
Overhead Press (Barbell)4 Sets
6 Reps
70%
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
@6
3
Skull Crusher4 Sets
10 Reps
@6
4
Face Pull4 Sets
12 Reps
@6
5
Leg Raise (Captain's Chair)4 Sets
10-15 Reps
@6
6
Standing Calf Raise4 Sets
15 Reps
@6
Day 4
1
Bench Press (Barbell)4 Sets
6 Reps
70%
2
Bent Over Row (Barbell)4 Sets
6 Reps
@6
3
Pull-Up (Bodyweight)4 Sets
5-10 Reps
@6
4
Lateral Raise (Dumbbell)4 Sets
12 Reps
@6
5
Bicep Curl (Machine)4 Sets
10 Reps
@6
6
Calf Raise (Leg Press)4 Sets
15 Reps
@6
Day 5
1
Sumo Deadlift (Barbell)4 Sets
5 Reps
70%
2
Single Leg Press4 Sets
12 Reps
@6
3
Glute Kickback4 Sets
12 Reps
@6
4
Cable Crunch4 Sets
12 Reps
@6
5
Leg Curl4 Sets
15 Reps
@6
6
Incline Curl (Dumbbell)4 Sets
12 Reps
@6