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Crosspoint Girls Basketball Strength Training

by Jacob C.
2 athletes joined

Program Description

**Crosspoint Girls Basketball Strength Training** is an 18-week program designed to build strength and enhance athletic performance for aspiring female basketball players. With a commitment of 90 days, this program features a balanced mix of foundational exercises, including barbell squats, bench presses, and deadlifts, tailored for beginners and novices. Each workout lasts approximately 60 minutes and utilizes a full gym setup, ensuring participants develop the strength and conditioning necessary to excel on the court. Join this empowering journey to elevate your game and reach your full potential!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 07, 2025 02:04
  • Last Edited
    Oct 08, 2025 03:51
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.7%
Lats
10.3%
Upper Back
10.3%
Biceps
8.7%
Front Delts
8.7%
Calves
7.9%
Chest
7.9%
Middle Delts
7.9%
Quadriceps
7.1%
Glutes
6.3%
Triceps
4.8%
Adductors
3.2%
Abs
2.4%
Forearms
0.8%
Rear Delts
0.8%
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BlogBannerPC
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 18 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
2
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
3
Standing Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
2
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
Day 5
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
2
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
3
Standing Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8