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hardcore shit

by elias v
1 athletes joined

Program Description

hardcore shit alpha male training

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 07, 2026 01:40
  • Last Edited
    Jan 19, 2026 12:25
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Front Delts
11.4%
Chest
10.2%
Upper Back
8.9%
Middle Delts
6.8%
Hamstrings
6.8%
Biceps
6.8%
Quadriceps
5.9%
Forearms
5.5%
Lats
5.1%
Rear Delts
4.7%
Glutes
4.2%
Neck
3.4%
Calves
3.4%
Adductors
1.7%
Lower Back
1.3%
Abs
1.3%
Abductors
0.8%
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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 (Barbell)
3
5 reps
RPE 10
2
Bench Press (Paused)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
8 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
JM Press
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Bench Press (Paused)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
8 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
JM Press
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Bench Press (Paused)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
8 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
JM Press
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Bench Press (Paused)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
8 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
JM Press
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Bench Press (Paused)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
8 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
JM Press
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Bench Press (Paused)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
8 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
JM Press
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Bench Press (Paused)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
8 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
JM Press
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Bench Press (Paused)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
8 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
JM Press
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Bench Press (Paused)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
8 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
JM Press
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Bench Press (Paused)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
8 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
JM Press
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Bench Press (Paused)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
8 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
JM Press
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Bench Press (Paused)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
8 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
JM Press
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
T-Bar Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
12 reps
RPE 10
7
Neck Extension
2
15 reps
RPE 10
8
Neck Flexion
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
T-Bar Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
12 reps
RPE 10
7
Neck Extension
2
15 reps
RPE 10
8
Neck Flexion
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
T-Bar Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
12 reps
RPE 10
7
Neck Extension
2
15 reps
RPE 10
8
Neck Flexion
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
T-Bar Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
12 reps
RPE 10
7
Neck Extension
2
15 reps
RPE 10
8
Neck Flexion
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
T-Bar Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
12 reps
RPE 10
7
Neck Extension
2
15 reps
RPE 10
8
Neck Flexion
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
T-Bar Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
12 reps
RPE 10
7
Neck Extension
2
15 reps
RPE 10
8
Neck Flexion
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
T-Bar Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
12 reps
RPE 10
7
Neck Extension
2
15 reps
RPE 10
8
Neck Flexion
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
T-Bar Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
12 reps
RPE 10
7
Neck Extension
2
15 reps
RPE 10
8
Neck Flexion
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
T-Bar Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
12 reps
RPE 10
7
Neck Extension
2
15 reps
RPE 10
8
Neck Flexion
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
T-Bar Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
12 reps
RPE 10
7
Neck Extension
2
15 reps
RPE 10
8
Neck Flexion
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
T-Bar Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
12 reps
RPE 10
7
Neck Extension
2
15 reps
RPE 10
8
Neck Flexion
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
T-Bar Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Seated Row (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
12 reps
RPE 10
7
Neck Extension
2
15 reps
RPE 10
8
Neck Flexion
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
7
Cable Forearm Curl
2
12 reps
RPE 10
8
Cable Reverse Curl
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
7
Cable Forearm Curl
2
12 reps
RPE 10
8
Cable Reverse Curl
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
7
Cable Forearm Curl
2
12 reps
RPE 10
8
Cable Reverse Curl
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
7
Cable Forearm Curl
2
12 reps
RPE 10
8
Cable Reverse Curl
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
7
Cable Forearm Curl
2
12 reps
RPE 10
8
Cable Reverse Curl
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
7
Cable Forearm Curl
2
12 reps
RPE 10
8
Cable Reverse Curl
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
7
Cable Forearm Curl
2
12 reps
RPE 10
8
Cable Reverse Curl
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
7
Cable Forearm Curl
2
12 reps
RPE 10
8
Cable Reverse Curl
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
7
Cable Forearm Curl
2
12 reps
RPE 10
8
Cable Reverse Curl
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
7
Cable Forearm Curl
2
12 reps
RPE 10
8
Cable Reverse Curl
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
7
Cable Forearm Curl
2
12 reps
RPE 10
8
Cable Reverse Curl
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
7
Cable Forearm Curl
2
12 reps
RPE 10
8
Cable Reverse Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Straight Leg Calf Raise
2
12 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Straight Leg Calf Raise
2
12 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Straight Leg Calf Raise
2
12 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Straight Leg Calf Raise
2
12 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Straight Leg Calf Raise
2
12 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Straight Leg Calf Raise
2
12 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Straight Leg Calf Raise
2
12 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Straight Leg Calf Raise
2
12 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Straight Leg Calf Raise
2
12 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Straight Leg Calf Raise
2
12 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Straight Leg Calf Raise
2
12 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
2
8 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Straight Leg Calf Raise
2
12 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@10
2
Bench Press (Paused)
1 Set
8 Reps
@10
3
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
4
Pec Deck (Machine)
2 Sets
10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
6
JM Press
2 Sets
8 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@10
2
T-Bar Row
2 Sets
8 Reps
@10
3
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@10
4
Seated Row (Cable)
2 Sets
10 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
7
Neck Extension
2 Sets
15 Reps
@10
8
Neck Flexion
2 Sets
15 Reps
@10
Day 4
1
Leg Extension
2 Sets
10 Reps
@10
2
Leg Press (45 Degrees)
2 Sets
8 Reps
@10
3
Leg Curl
3 Sets
15 Reps
@10
4
Straight Leg Calf Raise
2 Sets
12 Reps
@10
5
Single Leg Calf Raise (Weighted)
2 Sets
10 Reps
@10
6
Hip Adductor (Machine)
2 Sets
12 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
@10
2
Shrug (Barbell)
2 Sets
10 Reps
@10
3
Reverse Pec Deck
3 Sets
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@10
7
Cable Forearm Curl
2 Sets
12 Reps
@10
8
Cable Reverse Curl
2 Sets
12 Reps
@10