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Asta Black clover Workout

by Esca
41 athletes joined
5.0
(1 rating)

Program Description

Its a mix of Strenght and Endurance workout style . My personal View of asta's workout in a gym environment .

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 03, 2024 04:48
  • Last Edited
    Jun 18, 2025 12:43

Summary

Unleash your inner strength with the Asta Black Clover Workout, a dynamic 12-week program designed for serious lifters. Committing just four days a week, you'll tackle both power and endurance training across upper and lower body sessions, featuring foundational lifts like bench presses and squats, alongside targeted accessory work. Each workout is crafted to enhance your strength, build muscle, and improve overall fitness, utilizing a full gym setup to maximize your results. Elevate your training and transform your physique with this comprehensive program!
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4.8 Stars with 10, 000+ Ratings
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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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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)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@8
2
Bent Over Row (Barbell, Paused)
1 Set
2 Sets
8 Reps
6 Reps
@8
@8
3
Seated Military Press (Smith Machine)
3 Sets
10 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
5
Pull-Up (Weighted)
2 Sets
8 Reps
@8
6
Dip (Weighted)
2 Sets
10 Reps
@8
7
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
8
Abs Crunch (Machine)
2 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
@8
@8
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Hack Squat Front
2 Sets
8 Reps
@8
5
Seated Calf Raise
3 Sets
12 Reps
@9
6
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@8
Day 3
1
Chest Press (Machine)
3 Sets
10 Reps
@9
2
Single Arm Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@9
3
Incline Chest Press (Machine)
2 Sets
15 Reps
@9
4
Lat Pulldown
2 Sets
15 Reps
@9
5
Shoulder Press (Machine)
2 Sets
15 Reps
@9
6
Chest Fly (Machine)
2 Sets
15 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
9
Bicep Curl (Machine)
3 Sets
15 Reps
@7
Day 4
1
Hack Squat
4 Sets
10 Reps
@9
2
Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@9
3
Leg Extension
2 Sets
10 Reps
@9
4
Leg Curl
2 Sets
15 Reps
@9
5
Standing Calf Raise
2 Sets
15 Reps
@9
6
Back Extension
2 Sets
15 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@7