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BoostcampPNG

PPL and conditioning

by Che Achat

Program Description

Help dad headbang to creed well into their 50s

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 16, 2026 09:03
  • Last Edited
    Feb 16, 2026 09:40
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.4%
Triceps
9.9%
Front Delts
9.3%
Glutes
9%
Quadriceps
8.7%
Chest
7%
Upper Back
6.7%
Lats
5.8%
Abs
5.5%
Middle Delts
5.2%
Biceps
4.4%
Calves
4.1%
Rear Delts
2.6%
Adductors
2.3%
Stretching
1.7%
Lower Back
1.7%
Forearms
1.2%
Other
0.6%
Cardio
0.6%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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 (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Y Raise (Dumbbell)
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Overhead Tricep Extension (Barbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Y Raise (Dumbbell)
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Overhead Tricep Extension (Barbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Y Raise (Dumbbell)
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Overhead Tricep Extension (Barbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Y Raise (Dumbbell)
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Overhead Tricep Extension (Barbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Y Raise (Dumbbell)
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Overhead Tricep Extension (Barbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Y Raise (Dumbbell)
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Overhead Tricep Extension (Barbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Y Raise (Dumbbell)
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Overhead Tricep Extension (Barbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Y Raise (Dumbbell)
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Overhead Tricep Extension (Barbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Y Raise (Dumbbell)
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Overhead Tricep Extension (Barbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Y Raise (Dumbbell)
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Overhead Tricep Extension (Barbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Y Raise (Dumbbell)
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Overhead Tricep Extension (Barbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
3
10 reps
10 reps
RPE 6
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Y Raise (Dumbbell)
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
7
Overhead Tricep Extension (Barbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
90/90 Hip Flow
1
10 reps
-
3
Copenhagen Plank
1
1 mins
-
4
Couch Stretch
1
2 mins
-
5
Seated Calf Raise
4
15 reps
RPE 9
6
Glute-Ham Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
90/90 Hip Flow
1
10 reps
-
3
Copenhagen Plank
1
1 mins
-
4
Couch Stretch
1
2 mins
-
5
Seated Calf Raise
4
15 reps
RPE 9
6
Glute-Ham Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
90/90 Hip Flow
1
10 reps
-
3
Copenhagen Plank
1
1 mins
-
4
Couch Stretch
1
2 mins
-
5
Seated Calf Raise
4
15 reps
RPE 9
6
Glute-Ham Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
90/90 Hip Flow
1
10 reps
-
3
Copenhagen Plank
1
1 mins
-
4
Couch Stretch
1
2 mins
-
5
Seated Calf Raise
4
15 reps
RPE 9
6
Glute-Ham Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
90/90 Hip Flow
1
10 reps
-
3
Copenhagen Plank
1
1 mins
-
4
Couch Stretch
1
2 mins
-
5
Seated Calf Raise
4
15 reps
RPE 9
6
Glute-Ham Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
90/90 Hip Flow
1
10 reps
-
3
Copenhagen Plank
1
1 mins
-
4
Couch Stretch
1
2 mins
-
5
Seated Calf Raise
4
15 reps
RPE 9
6
Glute-Ham Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
90/90 Hip Flow
1
10 reps
-
3
Copenhagen Plank
1
1 mins
-
4
Couch Stretch
1
2 mins
-
5
Seated Calf Raise
4
15 reps
RPE 9
6
Glute-Ham Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
90/90 Hip Flow
1
10 reps
-
3
Copenhagen Plank
1
1 mins
-
4
Couch Stretch
1
2 mins
-
5
Seated Calf Raise
4
15 reps
RPE 9
6
Glute-Ham Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
90/90 Hip Flow
1
10 reps
-
3
Copenhagen Plank
1
1 mins
-
4
Couch Stretch
1
2 mins
-
5
Seated Calf Raise
4
15 reps
RPE 9
6
Glute-Ham Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
90/90 Hip Flow
1
10 reps
-
3
Copenhagen Plank
1
1 mins
-
4
Couch Stretch
1
2 mins
-
5
Seated Calf Raise
4
15 reps
RPE 9
6
Glute-Ham Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
90/90 Hip Flow
1
10 reps
-
3
Copenhagen Plank
1
1 mins
-
4
Couch Stretch
1
2 mins
-
5
Seated Calf Raise
4
15 reps
RPE 9
6
Glute-Ham Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
90/90 Hip Flow
1
10 reps
-
3
Copenhagen Plank
1
1 mins
-
4
Couch Stretch
1
2 mins
-
5
Seated Calf Raise
4
15 reps
RPE 9
6
Glute-Ham Raise
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
High Row
3
12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
5
Meadow Row
3
10 reps
RPE 9
6
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Preacher Curl (Machine)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
High Row
3
12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
5
Meadow Row
3
10 reps
RPE 9
6
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Preacher Curl (Machine)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
High Row
3
12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
5
Meadow Row
3
10 reps
RPE 9
6
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Preacher Curl (Machine)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
High Row
3
12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
5
Meadow Row
3
10 reps
RPE 9
6
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Preacher Curl (Machine)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
High Row
3
12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
5
Meadow Row
3
10 reps
RPE 9
6
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Preacher Curl (Machine)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
High Row
3
12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
5
Meadow Row
3
10 reps
RPE 9
6
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Preacher Curl (Machine)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
High Row
3
12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
5
Meadow Row
3
10 reps
RPE 9
6
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Preacher Curl (Machine)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
High Row
3
12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
5
Meadow Row
3
10 reps
RPE 9
6
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Preacher Curl (Machine)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
High Row
3
12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
5
Meadow Row
3
10 reps
RPE 9
6
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Preacher Curl (Machine)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
High Row
3
12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
5
Meadow Row
3
10 reps
RPE 9
6
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Preacher Curl (Machine)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
High Row
3
12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
5
Meadow Row
3
10 reps
RPE 9
6
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Preacher Curl (Machine)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
High Row
3
12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
5
Meadow Row
3
10 reps
RPE 9
6
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Preacher Curl (Machine)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 9
2
Couch Stretch
2
2 mins
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 9
2
Couch Stretch
2
2 mins
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 9
2
Couch Stretch
2
2 mins
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 9
2
Couch Stretch
2
2 mins
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 9
2
Couch Stretch
2
2 mins
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 9
2
Couch Stretch
2
2 mins
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 9
2
Couch Stretch
2
2 mins
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 9
2
Couch Stretch
2
2 mins
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 9
2
Couch Stretch
2
2 mins
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 9
2
Couch Stretch
2
2 mins
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 9
2
Couch Stretch
2
2 mins
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 9
2
Couch Stretch
2
2 mins
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
3
15 reps
10 reps
6 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Safety Bar Squat
2
1
3
10 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 9
3
Hack Squat
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Glute-Ham Raise
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
3
15 reps
10 reps
6 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Safety Bar Squat
2
1
3
10 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 9
3
Hack Squat
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Glute-Ham Raise
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
3
15 reps
10 reps
6 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Safety Bar Squat
2
1
3
10 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 9
3
Hack Squat
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Glute-Ham Raise
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
3
15 reps
10 reps
6 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Safety Bar Squat
2
1
3
10 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 9
3
Hack Squat
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Glute-Ham Raise
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
3
15 reps
10 reps
6 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Safety Bar Squat
2
1
3
10 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 9
3
Hack Squat
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Glute-Ham Raise
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
3
15 reps
10 reps
6 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Safety Bar Squat
2
1
3
10 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 9
3
Hack Squat
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Glute-Ham Raise
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
3
15 reps
10 reps
6 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Safety Bar Squat
2
1
3
10 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 9
3
Hack Squat
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Glute-Ham Raise
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
3
15 reps
10 reps
6 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Safety Bar Squat
2
1
3
10 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 9
3
Hack Squat
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Glute-Ham Raise
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
3
15 reps
10 reps
6 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Safety Bar Squat
2
1
3
10 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 9
3
Hack Squat
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Glute-Ham Raise
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
3
15 reps
10 reps
6 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Safety Bar Squat
2
1
3
10 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 9
3
Hack Squat
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Glute-Ham Raise
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
3
15 reps
10 reps
6 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Safety Bar Squat
2
1
3
10 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 9
3
Hack Squat
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Glute-Ham Raise
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
3
15 reps
10 reps
6 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Safety Bar Squat
2
1
3
10 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 9
3
Hack Squat
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Glute-Ham Raise
3
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
10 Reps
10 Reps
10 Reps
@6
@8
@9
2
Incline Chest Press (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6
@9
3
Chest Fly (Machine)
3 Sets
12 Reps
@9
4
Overhead Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9
5
Y Raise (Dumbbell)
3 Sets
12 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
7
Overhead Tricep Extension (Barbell)
2 Sets
12 Reps
@9
Day 2
1
Run
1 Set
20 mins
-
2
90/90 Hip Flow
1 Set
10 Reps
-
3
Copenhagen Plank
1 Set
1 mins
-
4
Couch Stretch
1 Set
2 mins
-
5
Seated Calf Raise
4 Sets
15 Reps
@9
6
Glute-Ham Raise
2 Sets
15 Reps
@9
Day 3
1
Pull-Up (Weighted)
1 Set
8 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9
3
High Row
3 Sets
12 Reps
@9
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@9
5
Meadow Row
3 Sets
10 Reps
@9
6
Bicep Curl (Cable)
2 Sets
10 Reps
@9
7
Preacher Curl (Machine)
2 Sets
10 Reps
@9
Day 4
1
Stair Climber
1 Set
20 mins
@9
2
Couch Stretch
2 Sets
2 mins
@9
3
Seated Calf Raise
3 Sets
15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
Day 5
1
Leg Curl
1 Set
1 Set
1 Set
3 Sets
15 Reps
10 Reps
6 Reps
10 Reps
@6
@7
@8
@9
2
Safety Bar Squat
2 Sets
1 Set
3 Sets
10 Reps
6 Reps
6 Reps
@6
@7
@9
3
Hack Squat
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
15 Reps
@9
5
Glute-Ham Raise
3 Sets
12 Reps
@9