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 17, 2024 02:12
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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