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BoostcampPNG

The ogre

by Cookie Cookie

Program Description

Purpose. Get strong. Why? To move heavy things Reason? Everyone should be able to incline press the 150s full range. Optimal program for a already strong person who has a divorce, self loathing, mild tism, and decent time on their hands.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 09, 2026 07:39
  • Last Edited
    Mar 09, 2026 08:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Glutes
10.5%
Hamstrings
10.5%
Quadriceps
8.4%
Upper Back
8.4%
Front Delts
8.4%
Chest
7%
Lower Back
6.3%
Lats
5.6%
Biceps
4.9%
Forearms
4.9%
Middle Delts
4.2%
Calves
4.2%
Abs
3.5%
Rear Delts
1.4%
Adductors
0.7%
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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
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Face Pull
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
6 reps
RPE 8
6
Reverse Hyperextension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
5
Dip (Weighted)
4
6 reps
RPE 8
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Hack Squat
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Leg Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
6 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Good Morning
4
10 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 8
5
Reverse Hyperextension
4
10 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Pull-Up (Bodyweight)
4 Sets
6 Reps
@8
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8
4
Face Pull
4 Sets
10 Reps
@8
5
Bicep Curl (Barbell)
4 Sets
6 Reps
@8
6
Reverse Hyperextension
4 Sets
8 Reps
@8
Day 2
1
Overhead Press (Barbell)
4 Sets
6 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
6 Reps
@8
5
Dip (Weighted)
4 Sets
6 Reps
@8
6
Skull Crusher (Barbell)
4 Sets
6 Reps
@8
Day 3
1
High Bar Squat (Barbell)
4 Sets
6 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@8
3
Hack Squat
4 Sets
6 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
4 Sets
6 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
10 Reps
@8
7
Leg Curl
4 Sets
8 Reps
@8
Day 4
1
Farmer's Walk (Weighted)
4 Sets
1 mins
@8
2
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
@8
3
Seated Row (Cable)
4 Sets
6 Reps
@8
4
Pec Fly (Dumbbell)
4 Sets
8 Reps
@8
5
Hammer Curl (Dumbbell)
4 Sets
8 Reps
@8
6
Tricep Extension (Barbell)
4 Sets
8 Reps
@8
7
Dumbbell Bench Pullover
4 Sets
8 Reps
@8
Day 5
1
Farmer's Walk (Weighted)
4 Sets
1 mins
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
3
Good Morning
4 Sets
10 Reps
@6
4
Seated Calf Raise
4 Sets
10 Reps
@8
5
Reverse Hyperextension
4 Sets
10 Reps
@8