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by Adam D.
2 athletes joined

Program Description

To build muscle equally

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 02, 2025 06:58
  • Last Edited
    May 13, 2025 08:49
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flexion Row
1
3-8 reps
RPE 9
2
Pull-Up (Weighted)
1
3-8 reps
RPE 9
3
Bench Press (Barbell)
2
3-8 reps
RPE 9
4
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
5
Shoulder Press (Machine)
1
3-8 reps
RPE 9
6
Upright Row (Cable)
1
3-8 reps
RPE 9
7
Tricep Extension (Machine)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flexion Row
1
3-8 reps
RPE 9
2
Pull-Up (Weighted)
1
3-8 reps
RPE 9
3
Bench Press (Barbell)
2
3-8 reps
RPE 9
4
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
5
Shoulder Press (Machine)
1
3-8 reps
RPE 9
6
Upright Row (Cable)
1
3-8 reps
RPE 9
7
Tricep Extension (Machine)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flexion Row
1
3-8 reps
RPE 9
2
Pull-Up (Weighted)
1
3-8 reps
RPE 9
3
Bench Press (Barbell)
2
3-8 reps
RPE 9
4
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
5
Shoulder Press (Machine)
1
3-8 reps
RPE 9
6
Upright Row (Cable)
1
3-8 reps
RPE 9
7
Tricep Extension (Machine)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flexion Row
1
3-8 reps
RPE 9
2
Pull-Up (Weighted)
1
3-8 reps
RPE 9
3
Bench Press (Barbell)
2
3-8 reps
RPE 9
4
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
5
Shoulder Press (Machine)
1
3-8 reps
RPE 9
6
Upright Row (Cable)
1
3-8 reps
RPE 9
7
Tricep Extension (Machine)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 9
2
Flexion Row
1
3-8 reps
RPE 9
3
Pull-Up (Weighted)
1
3-8 reps
RPE 9
4
Tricep Extension (Machine)
2
3-8 reps
RPE 9
5
Upright Row (Cable)
1
3-8 reps
RPE 9
6
Shoulder Press (Machine)
1
3-8 reps
RPE 9
7
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 9
2
Flexion Row
1
3-8 reps
RPE 9
3
Pull-Up (Weighted)
1
3-8 reps
RPE 9
4
Tricep Extension (Machine)
2
3-8 reps
RPE 9
5
Upright Row (Cable)
1
3-8 reps
RPE 9
6
Shoulder Press (Machine)
1
3-8 reps
RPE 9
7
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 9
2
Flexion Row
1
3-8 reps
RPE 9
3
Pull-Up (Weighted)
1
3-8 reps
RPE 9
4
Tricep Extension (Machine)
2
3-8 reps
RPE 9
5
Upright Row (Cable)
1
3-8 reps
RPE 9
6
Shoulder Press (Machine)
1
3-8 reps
RPE 9
7
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 9
2
Flexion Row
1
3-8 reps
RPE 9
3
Pull-Up (Weighted)
1
3-8 reps
RPE 9
4
Tricep Extension (Machine)
2
3-8 reps
RPE 9
5
Upright Row (Cable)
1
3-8 reps
RPE 9
6
Shoulder Press (Machine)
1
3-8 reps
RPE 9
7
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flexion Row
1
3-8 reps
RPE 9
2
Pull-Up (Weighted)
1
3-8 reps
RPE 9
3
Bench Press (Barbell)
2
3-8 reps
RPE 9
4
Shoulder Press (Machine)
1
3-8 reps
RPE 9
5
Upright Row (Cable)
1
3-8 reps
RPE 9
6
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
7
Tricep Extension (Machine)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flexion Row
1
3-8 reps
RPE 9
2
Pull-Up (Weighted)
1
3-8 reps
RPE 9
3
Bench Press (Barbell)
2
3-8 reps
RPE 9
4
Shoulder Press (Machine)
1
3-8 reps
RPE 9
5
Upright Row (Cable)
1
3-8 reps
RPE 9
6
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
7
Tricep Extension (Machine)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flexion Row
1
3-8 reps
RPE 9
2
Pull-Up (Weighted)
1
3-8 reps
RPE 9
3
Bench Press (Barbell)
2
3-8 reps
RPE 9
4
Shoulder Press (Machine)
1
3-8 reps
RPE 9
5
Upright Row (Cable)
1
3-8 reps
RPE 9
6
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
7
Tricep Extension (Machine)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flexion Row
1
3-8 reps
RPE 9
2
Pull-Up (Weighted)
1
3-8 reps
RPE 9
3
Bench Press (Barbell)
2
3-8 reps
RPE 9
4
Shoulder Press (Machine)
1
3-8 reps
RPE 9
5
Upright Row (Cable)
1
3-8 reps
RPE 9
6
Fat Grip Reverse Curls(Ez Bar)
2
3-8 reps
RPE 9
7
Tricep Extension (Machine)
2
3-8 reps
RPE 9
8
Bicep Curl (Machine)
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Oblique QL Side Raise
2
3-8 reps
RPE 9
3
Seated Hamstring Curl
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Calf Raise (Machine)
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Oblique QL Side Raise
2
3-8 reps
RPE 9
3
Seated Hamstring Curl
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Calf Raise (Machine)
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Oblique QL Side Raise
2
3-8 reps
RPE 9
3
Seated Hamstring Curl
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Calf Raise (Machine)
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Oblique QL Side Raise
2
3-8 reps
RPE 9
3
Seated Hamstring Curl
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Calf Raise (Machine)
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Seated Hamstring Curl
2
3-8 reps
RPE 9
3
Calf Raise (Machine)
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Oblique QL Side Raise
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Seated Hamstring Curl
2
3-8 reps
RPE 9
3
Calf Raise (Machine)
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Oblique QL Side Raise
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Seated Hamstring Curl
2
3-8 reps
RPE 9
3
Calf Raise (Machine)
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Oblique QL Side Raise
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Seated Hamstring Curl
2
3-8 reps
RPE 9
3
Calf Raise (Machine)
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Oblique QL Side Raise
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Seated Hamstring Curl
2
3-8 reps
RPE 9
3
Oblique QL Side Raise
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Calf Raise (Machine)
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Seated Hamstring Curl
2
3-8 reps
RPE 9
3
Oblique QL Side Raise
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Calf Raise (Machine)
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Seated Hamstring Curl
2
3-8 reps
RPE 9
3
Oblique QL Side Raise
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Calf Raise (Machine)
2
3-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-8 reps
RPE 9
2
Seated Hamstring Curl
2
3-8 reps
RPE 9
3
Oblique QL Side Raise
2
3-8 reps
RPE 9
4
Back Extension Crunches
2
3-8 reps
RPE 9
5
Calf Raise (Machine)
2
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
Pec Deck (Machine)
2
3-8 reps
RPE 9
4
JM Press (Smith Machine)
2
3-8 reps
RPE 9
5
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
6
Lateral Raise (Cable)
1
3-8 reps
RPE 9
7
Military Press (Barbell)
1
3-8 reps
RPE 9
8
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
Pec Deck (Machine)
2
3-8 reps
RPE 9
4
JM Press (Smith Machine)
2
3-8 reps
RPE 9
5
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
6
Lateral Raise (Cable)
1
3-8 reps
RPE 9
7
Military Press (Barbell)
1
3-8 reps
RPE 9
8
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
Pec Deck (Machine)
2
3-8 reps
RPE 9
4
JM Press (Smith Machine)
2
3-8 reps
RPE 9
5
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
6
Lateral Raise (Cable)
1
3-8 reps
RPE 9
7
Military Press (Barbell)
1
3-8 reps
RPE 9
8
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
Pec Deck (Machine)
2
3-8 reps
RPE 9
4
JM Press (Smith Machine)
2
3-8 reps
RPE 9
5
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
6
Lateral Raise (Cable)
1
3-8 reps
RPE 9
7
Military Press (Barbell)
1
3-8 reps
RPE 9
8
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
Pec Deck (Machine)
2
3-8 reps
RPE 9
4
Military Press (Barbell)
1
3-8 reps
RPE 9
5
Lateral Raise (Cable)
1
3-8 reps
RPE 9
6
JM Press (Smith Machine)
2
3-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
8
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
Pec Deck (Machine)
2
3-8 reps
RPE 9
4
Military Press (Barbell)
1
3-8 reps
RPE 9
5
Lateral Raise (Cable)
1
3-8 reps
RPE 9
6
JM Press (Smith Machine)
2
3-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
8
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
Pec Deck (Machine)
2
3-8 reps
RPE 9
4
Military Press (Barbell)
1
3-8 reps
RPE 9
5
Lateral Raise (Cable)
1
3-8 reps
RPE 9
6
JM Press (Smith Machine)
2
3-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
8
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
Pec Deck (Machine)
2
3-8 reps
RPE 9
4
Military Press (Barbell)
1
3-8 reps
RPE 9
5
Lateral Raise (Cable)
1
3-8 reps
RPE 9
6
JM Press (Smith Machine)
2
3-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
8
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
JM Press (Smith Machine)
2
3-8 reps
RPE 9
4
Pec Deck (Machine)
2
3-8 reps
RPE 9
5
Lateral Raise (Cable)
1
3-8 reps
RPE 9
6
Military Press (Barbell)
1
3-8 reps
RPE 9
7
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
8
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
JM Press (Smith Machine)
2
3-8 reps
RPE 9
4
Pec Deck (Machine)
2
3-8 reps
RPE 9
5
Lateral Raise (Cable)
1
3-8 reps
RPE 9
6
Military Press (Barbell)
1
3-8 reps
RPE 9
7
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
8
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
JM Press (Smith Machine)
2
3-8 reps
RPE 9
4
Pec Deck (Machine)
2
3-8 reps
RPE 9
5
Lateral Raise (Cable)
1
3-8 reps
RPE 9
6
Military Press (Barbell)
1
3-8 reps
RPE 9
7
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
8
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
3-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 9
3
JM Press (Smith Machine)
2
3-8 reps
RPE 9
4
Pec Deck (Machine)
2
3-8 reps
RPE 9
5
Lateral Raise (Cable)
1
3-8 reps
RPE 9
6
Military Press (Barbell)
1
3-8 reps
RPE 9
7
Cable Incline Wrist Curls
1
3-8 reps
RPE 9
8
Elbow Supported Bicep Curls
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Cable Crunch
2
3-8 reps
RPE 9
3
Hip Thrust (Machine)
1
3-8 reps
RPE 9
4
Standing Calf Raise
2
3-8 reps
RPE 9
5
Hip Adductor (Machine)
2
3-8 reps
RPE 9
6
Leg Extension
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Cable Crunch
2
3-8 reps
RPE 9
3
Hip Thrust (Machine)
1
3-8 reps
RPE 9
4
Standing Calf Raise
2
3-8 reps
RPE 9
5
Hip Adductor (Machine)
2
3-8 reps
RPE 9
6
Leg Extension
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Cable Crunch
2
3-8 reps
RPE 9
3
Hip Thrust (Machine)
1
3-8 reps
RPE 9
4
Standing Calf Raise
2
3-8 reps
RPE 9
5
Hip Adductor (Machine)
2
3-8 reps
RPE 9
6
Leg Extension
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Cable Crunch
2
3-8 reps
RPE 9
3
Hip Thrust (Machine)
1
3-8 reps
RPE 9
4
Standing Calf Raise
2
3-8 reps
RPE 9
5
Hip Adductor (Machine)
2
3-8 reps
RPE 9
6
Leg Extension
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Hip Thrust (Machine)
1
3-8 reps
RPE 9
3
Hip Adductor (Machine)
2
3-8 reps
RPE 9
4
Cable Crunch
2
3-8 reps
RPE 9
5
Leg Extension
2
3-8 reps
RPE 9
6
Standing Calf Raise
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Hip Thrust (Machine)
1
3-8 reps
RPE 9
3
Hip Adductor (Machine)
2
3-8 reps
RPE 9
4
Cable Crunch
2
3-8 reps
RPE 9
5
Leg Extension
2
3-8 reps
RPE 9
6
Standing Calf Raise
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Hip Thrust (Machine)
1
3-8 reps
RPE 9
3
Hip Adductor (Machine)
2
3-8 reps
RPE 9
4
Cable Crunch
2
3-8 reps
RPE 9
5
Leg Extension
2
3-8 reps
RPE 9
6
Standing Calf Raise
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Hip Thrust (Machine)
1
3-8 reps
RPE 9
3
Hip Adductor (Machine)
2
3-8 reps
RPE 9
4
Cable Crunch
2
3-8 reps
RPE 9
5
Leg Extension
2
3-8 reps
RPE 9
6
Standing Calf Raise
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Hip Adductor (Machine)
2
3-8 reps
RPE 9
3
Hip Thrust (Machine)
1
3-8 reps
RPE 9
4
Leg Extension
2
3-8 reps
RPE 9
5
Cable Crunch
2
3-8 reps
RPE 9
6
Standing Calf Raise
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Hip Adductor (Machine)
2
3-8 reps
RPE 9
3
Hip Thrust (Machine)
1
3-8 reps
RPE 9
4
Leg Extension
2
3-8 reps
RPE 9
5
Cable Crunch
2
3-8 reps
RPE 9
6
Standing Calf Raise
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Hip Adductor (Machine)
2
3-8 reps
RPE 9
3
Hip Thrust (Machine)
1
3-8 reps
RPE 9
4
Leg Extension
2
3-8 reps
RPE 9
5
Cable Crunch
2
3-8 reps
RPE 9
6
Standing Calf Raise
2
3-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 9
2
Hip Adductor (Machine)
2
3-8 reps
RPE 9
3
Hip Thrust (Machine)
1
3-8 reps
RPE 9
4
Leg Extension
2
3-8 reps
RPE 9
5
Cable Crunch
2
3-8 reps
RPE 9
6
Standing Calf Raise
2
3-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Flexion Row
1 Set
3-8 Reps
@9
2
Pull-Up (Weighted)
1 Set
3-8 Reps
@9
3
Bench Press (Barbell)
2 Sets
3-8 Reps
@9
4
Fat Grip Reverse Curls(Ez Bar)
2 Sets
3-8 Reps
@9
5
Shoulder Press (Machine)
1 Set
3-8 Reps
@9
6
Upright Row (Cable)
1 Set
3-8 Reps
@9
7
Tricep Extension (Machine)
2 Sets
3-8 Reps
@9
8
Bicep Curl (Machine)
2 Sets
3-8 Reps
@9
Day 2
1
Squat (Barbell)
2 Sets
3-8 Reps
@9
2
Oblique QL Side Raise
2 Sets
3-8 Reps
@9
3
Seated Hamstring Curl
2 Sets
3-8 Reps
@9
4
Back Extension Crunches
2 Sets
3-8 Reps
@9
5
Calf Raise (Machine)
2 Sets
3-8 Reps
@9
Day 3
1
Upright Row (Cable)
2 Sets
3-8 Reps
@9
2
Wide Grip Lat Pulldown
1 Set
3-8 Reps
@9
3
Pec Deck (Machine)
2 Sets
3-8 Reps
@9
4
JM Press (Smith Machine)
2 Sets
3-8 Reps
@9
5
Cable Incline Wrist Curls
1 Set
3-8 Reps
@9
6
Lateral Raise (Cable)
1 Set
3-8 Reps
@9
7
Military Press (Barbell)
1 Set
3-8 Reps
@9
8
Elbow Supported Bicep Curls
2 Sets
3-8 Reps
@9
Day 4
1
Zercher Deadlift
1 Set
3-8 Reps
@9
2
Cable Crunch
2 Sets
3-8 Reps
@9
3
Hip Thrust (Machine)
1 Set
3-8 Reps
@9
4
Standing Calf Raise
2 Sets
3-8 Reps
@9
5
Hip Adductor (Machine)
2 Sets
3-8 Reps
@9
6
Leg Extension
2 Sets
3-8 Reps
@9