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REBUILD SYSTEM

by Rafael Procópio

Program Description

This program may be inspired on the work of Jordan Peters (@trainedbyjp) and Alex Leonidas (@alexleonidasofficial).

Program Overview

  • Level
    Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 03, 2025 01:38
  • Last Edited
    Jun 03, 2025 01:38
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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
AD Press (Barbell)
2
4-8 reps
-
2
Push Press (Barbell)
1
6-10 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4A
Single Arm Overhead Tricep Extension
2
8-12 reps
-
4B
Preacher Curl (Barbell)
2
8-12 reps
-
5
Heels Elevated Bulgarian Split Squat (Barbell)
2
4-8 reps
-
6
Single Arm Iso Row
2
4-8 reps
-
7A
Seated Flyes (Cables)
2
4-8 reps
-
7B
Pull-Up (Weighted)
2
4-8 reps
-
8
Good Morning
2
6-10 reps
-
9A
Calf Raise (Machine)
2
6-10 reps
-
9B
Decline Crunch (Weighted)
2
6-10 reps
-
10A
Lu Raise
1
30-50 reps
-
10B
Wrist Curls
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Push Press (Barbell)
1
6-10 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4A
Skull Crusher (Dumbbell)
2
8-12 reps
-
4B
Meadows Curl
2
8-12 reps
-
5
Heels Elevated Bulgarian Split Squat (Barbell)
2
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7A
Seated Flyes (Cables)
2
4-8 reps
-
7B
Pull-Up (Weighted)
2
4-8 reps
-
8
Back Extension (Weighted)
2
6-10 reps
-
9A
Calf Raise (Machine)
2
6-10 reps
-
9B
Decline Crunch (Weighted)
2
6-10 reps
-
10A
Lu Raise
1
30-50 reps
-
10B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Push Press (Barbell)
1
6-10 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4A
Single Arm Overhead Tricep Extension
2
8-12 reps
-
4B
Preacher Curl (Barbell)
2
8-12 reps
-
5
Heels Elevated Bulgarian Split Squat (Barbell)
2
4-8 reps
-
6
Single Arm Iso Row
2
4-8 reps
-
7A
Seated Flyes (Cables)
2
4-8 reps
-
7B
Pull-Up (Weighted)
2
4-8 reps
-
8
Good Morning
2
6-10 reps
-
9A
Calf Raise (Machine)
2
6-10 reps
-
9B
Decline Crunch (Weighted)
2
6-10 reps
-
10A
Lu Raise
1
30-50 reps
-
10B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Push Press (Barbell)
1
6-10 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4A
Skull Crusher (Dumbbell)
2
8-12 reps
-
4B
Meadows Curl
2
8-12 reps
-
5
Heels Elevated Bulgarian Split Squat (Barbell)
2
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7A
Seated Flyes (Cables)
2
4-8 reps
-
7B
Pull-Up (Weighted)
2
4-8 reps
-
8
Back Extension (Weighted)
2
6-10 reps
-
9A
Calf Raise (Machine)
2
6-10 reps
-
9B
Decline Crunch (Weighted)
2
6-10 reps
-
10A
Lu Raise
1
30-50 reps
-
10B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Behind-the-Neck Push Press
1
6-10 reps
-
3
Ring Push Up
2
4-8 reps
-
4A
Single Arm Overhead Tricep Extension
2
8-12 reps
-
4B
Preacher Curl (Barbell)
2
8-12 reps
-
5
Deadlift (Barbell)
1
3-5 reps
-
6
Single Arm Iso Row
2
4-8 reps
-
7A
Seated Flyes (Cables)
2
4-8 reps
-
7B
Pull-Up (Weighted)
2
4-8 reps
-
8
Good Morning
2
6-10 reps
-
9A
Calf Raise (Machine)
2
6-10 reps
-
9B
Decline Crunch (Weighted)
2
6-10 reps
-
10A
Lu Raise
1
30-50 reps
-
10B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Behind-the-Neck Push Press
1
6-10 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4A
Skull Crusher (Dumbbell)
2
8-12 reps
-
4B
Meadows Curl
2
8-12 reps
-
5
Deadlift (Barbell)
1
3-5 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7A
Seated Flyes (Cables)
2
4-8 reps
-
7B
Pull-Up (Weighted)
2
4-8 reps
-
8
Back Extension (Weighted)
2
6-10 reps
-
9A
Calf Raise (Machine)
2
6-10 reps
-
9B
Decline Crunch (Weighted)
2
6-10 reps
-
10A
Lu Raise
1
30-50 reps
-
10B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Behind-the-Neck Push Press
1
6-10 reps
-
3
Ring Push Up
2
4-8 reps
-
4A
Single Arm Overhead Tricep Extension
2
8-12 reps
-
4B
Preacher Curl (Barbell)
2
8-12 reps
-
5
Deadlift (Barbell)
1
3-5 reps
-
6
Single Arm Iso Row
2
4-8 reps
-
7A
Seated Flyes (Cables)
2
4-8 reps
-
7B
Pull-Up (Weighted)
2
4-8 reps
-
8
Good Morning
2
6-10 reps
-
9A
Calf Raise (Machine)
2
6-10 reps
-
9B
Decline Crunch (Weighted)
2
6-10 reps
-
10A
Lu Raise
1
30-50 reps
-
10B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Behind-the-Neck Push Press
1
6-10 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4A
Skull Crusher (Dumbbell)
2
8-12 reps
-
4B
Meadows Curl
2
8-12 reps
-
5
Deadlift (Barbell)
1
3-5 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7A
Seated Flyes (Cables)
2
4-8 reps
-
7B
Pull-Up (Weighted)
2
4-8 reps
-
8
Back Extension (Weighted)
2
6-10 reps
-
9A
Calf Raise (Machine)
2
6-10 reps
-
9B
Decline Crunch (Weighted)
2
6-10 reps
-
10A
Lu Raise
1
30-50 reps
-
10B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Push Press (Barbell)
1
6-10 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4A
Single Arm Overhead Tricep Extension
2
8-12 reps
-
4B
Preacher Curl (Barbell)
2
8-12 reps
-
5
Heels Elevated Bulgarian Split Squat (Barbell)
2
4-8 reps
-
6
Single Arm Iso Row
2
4-8 reps
-
7A
Seated Flyes (Cables)
2
4-8 reps
-
7B
Pull-Up (Weighted)
2
4-8 reps
-
8
Good Morning
2
6-10 reps
-
9A
Calf Raise (Machine)
2
6-10 reps
-
9B
Decline Crunch (Weighted)
2
6-10 reps
-
10A
Lu Raise
1
30-50 reps
-
10B
Wrist Curls
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Push Press (Barbell)
1
6-10 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4A
Skull Crusher (Dumbbell)
2
8-12 reps
-
4B
Meadows Curl
2
8-12 reps
-
5
Heels Elevated Bulgarian Split Squat (Barbell)
2
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7A
Seated Flyes (Cables)
2
4-8 reps
-
7B
Pull-Up (Weighted)
2
4-8 reps
-
8
Back Extension (Weighted)
2
6-10 reps
-
9A
Calf Raise (Machine)
2
6-10 reps
-
9B
Decline Crunch (Weighted)
2
6-10 reps
-
10A
Lu Raise
1
30-50 reps
-
10B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Push Press (Barbell)
1
6-10 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4A
Single Arm Overhead Tricep Extension
2
8-12 reps
-
4B
Preacher Curl (Barbell)
2
8-12 reps
-
5
Heels Elevated Bulgarian Split Squat (Barbell)
2
4-8 reps
-
6
Single Arm Iso Row
2
4-8 reps
-
7A
Seated Flyes (Cables)
2
4-8 reps
-
7B
Pull-Up (Weighted)
2
4-8 reps
-
8
Good Morning
2
6-10 reps
-
9A
Calf Raise (Machine)
2
6-10 reps
-
9B
Decline Crunch (Weighted)
2
6-10 reps
-
10A
Lu Raise
1
30-50 reps
-
10B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Push Press (Barbell)
1
6-10 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4A
Skull Crusher (Dumbbell)
2
8-12 reps
-
4B
Meadows Curl
2
8-12 reps
-
5
Heels Elevated Bulgarian Split Squat (Barbell)
2
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7A
Seated Flyes (Cables)
2
4-8 reps
-
7B
Pull-Up (Weighted)
2
4-8 reps
-
8
Back Extension (Weighted)
2
6-10 reps
-
9A
Calf Raise (Machine)
2
6-10 reps
-
9B
Decline Crunch (Weighted)
2
6-10 reps
-
10A
Lu Raise
1
30-50 reps
-
10B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Overhead Press (Barbell)
1
6-10 reps
-
3
Ring Push Up
2
4-8 reps
-
4A
Incline Pushdown (Cable)
2
6-10 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
T-Bar Row
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
High Row
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Overhead Press (Barbell)
1
6-10 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Overhead Press (Barbell)
1
6-10 reps
-
3
Ring Push Up
2
4-8 reps
-
4A
Incline Pushdown (Cable)
2
6-10 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
T-Bar Row
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
High Row
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Overhead Press (Barbell)
1
6-10 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
6-10 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4A
Incline Pushdown (Cable)
2
6-10 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
T-Bar Row
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
High Row
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
6-10 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4A
Tricep Pushdown (Cable)
2
4-8 reps
-
4B
Bayesian Curl
2
4-8 reps
-
5
Chest Supported Row (Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Meadows Curl
2
4-8 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
6-10 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4A
Incline Pushdown (Cable)
2
6-10 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
T-Bar Row
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
High Row
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
6-10 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4A
Tricep Pushdown (Cable)
2
4-8 reps
-
4B
Bayesian Curl
2
4-8 reps
-
5
Chest Supported Row (Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Meadows Curl
2
4-8 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Overhead Press (Barbell)
1
6-10 reps
-
3
Ring Push Up
2
4-8 reps
-
4A
Incline Pushdown (Cable)
2
6-10 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
T-Bar Row
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
High Row
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Overhead Press (Barbell)
1
6-10 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Overhead Press (Barbell)
1
6-10 reps
-
3
Ring Push Up
2
4-8 reps
-
4A
Incline Pushdown (Cable)
2
6-10 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
T-Bar Row
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
High Row
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Overhead Press (Barbell)
1
6-10 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Zercher Squat (Barbell)
2
4-8 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5A
Calf Raise (Machine)
2
4-8 reps
-
5B
Decline Crunch (Weighted)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
-
2
Front Squat (Barbell)
2
4-8 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Reverse Nordic Curl
2
6-10 reps
-
5A
Calf Raise (Machine)
2
6-10 reps
-
5B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Zercher Squat (Barbell)
2
4-8 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5A
Calf Raise (Machine)
2
4-8 reps
-
5B
Decline Crunch (Weighted)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
-
2
Front Squat (Barbell)
2
4-8 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Reverse Nordic Curl
2
6-10 reps
-
5A
Calf Raise (Machine)
2
6-10 reps
-
5B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Walking Lunge
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5A
Calf Raise (Machine)
2
6-10 reps
-
5B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
-
2
Walking Lunge
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Reverse Nordic Curl
2
6-10 reps
-
5A
Calf Raise (Machine)
2
6-10 reps
-
5B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Walking Lunge
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5A
Calf Raise (Machine)
2
6-10 reps
-
5B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
-
2
Walking Lunge
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Reverse Nordic Curl
2
6-10 reps
-
5A
Calf Raise (Machine)
2
6-10 reps
-
5B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Zercher Squat (Barbell)
2
4-8 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5A
Calf Raise (Machine)
2
4-8 reps
-
5B
Decline Crunch (Weighted)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
-
2
Front Squat (Barbell)
2
4-8 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Reverse Nordic Curl
2
6-10 reps
-
5A
Calf Raise (Machine)
2
6-10 reps
-
5B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Zercher Squat (Barbell)
2
4-8 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5A
Calf Raise (Machine)
2
4-8 reps
-
5B
Decline Crunch (Weighted)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
-
2
Front Squat (Barbell)
2
4-8 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Reverse Nordic Curl
2
6-10 reps
-
5A
Calf Raise (Machine)
2
6-10 reps
-
5B
Decline Crunch (Weighted)
2
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
AD Press (Barbell)
2 Sets
4-8 Reps
-
2
Push Press (Barbell)
1 Set
6-10 Reps
-
3
Bench Press (Smith Machine)
2 Sets
4-8 Reps
-
4A
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
-
4B
Preacher Curl (Barbell)
2 Sets
8-12 Reps
-
5
Heels Elevated Bulgarian Split Squat (Barbell)
2 Sets
4-8 Reps
-
6
Single Arm Iso Row
2 Sets
4-8 Reps
-
7A
Seated Flyes (Cables)
2 Sets
4-8 Reps
-
7B
Pull-Up (Weighted)
2 Sets
4-8 Reps
-
8
Good Morning
2 Sets
6-10 Reps
-
9A
Calf Raise (Machine)
2 Sets
6-10 Reps
-
9B
Decline Crunch (Weighted)
2 Sets
6-10 Reps
-
10A
Lu Raise
1 Set
30-50 Reps
-
10B
Wrist Curls
1 Set
-
-
Day 2
1
AD Press (Barbell)
2 Sets
4-8 Reps
-
2
Overhead Press (Barbell)
1 Set
6-10 Reps
-
3
Ring Push Up
2 Sets
4-8 Reps
-
4A
Incline Pushdown (Cable)
2 Sets
6-10 Reps
-
4B
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
5
T-Bar Row
2 Sets
4-8 Reps
-
6A
Seated Flyes (Cables)
2 Sets
4-8 Reps
-
6B
High Row
2 Sets
4-8 Reps
-
7
Meadows Curl
1 Set
8-12 Reps
-
8A
Lu Raise
1 Set
30-50 Reps
-
8B
Wrist Curls
1 Set
6-10 Reps
-
Day 3
1
Lying Leg Curl
2 Sets
4-8 Reps
-
2
Zercher Squat (Barbell)
2 Sets
4-8 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
-
4
Leg Extension
2 Sets
4-8 Reps
-
5A
Calf Raise (Machine)
2 Sets
4-8 Reps
-
5B
Decline Crunch (Weighted)
2 Sets
4-8 Reps
-