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BoostcampPNG

Natural hypertrophy intermidiate (modified)

by Mikkel N.
2 athletes joined

Program Description

yeah

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 12, 2025 01:06
  • Last Edited
    Jul 12, 2025 02:04
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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
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2A
AD Press (Smith Machine)
3
6-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Skull Crusher (Barbell)
3
10-15 reps
RPE 8.5
3B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Neck Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2A
AD Press (Smith Machine)
3
6-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Skull Crusher (Barbell)
3
10-15 reps
RPE 8.5
3B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Neck Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2A
AD Press (Smith Machine)
3
6-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Skull Crusher (Barbell)
3
10-15 reps
RPE 8.5
3B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Neck Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2A
AD Press (Smith Machine)
3
6-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Skull Crusher (Barbell)
3
10-15 reps
RPE 8.5
3B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Neck Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2A
AD Press (Smith Machine)
3
6-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Skull Crusher (Barbell)
3
10-15 reps
RPE 8.5
3B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Neck Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2A
AD Press (Smith Machine)
3
6-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Skull Crusher (Barbell)
3
10-15 reps
RPE 8.5
3B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Neck Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2A
AD Press (Smith Machine)
3
6-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Skull Crusher (Barbell)
3
10-15 reps
RPE 8.5
3B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Neck Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2A
AD Press (Smith Machine)
3
6-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Skull Crusher (Barbell)
3
10-15 reps
RPE 8.5
3B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Neck Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2A
AD Press (Smith Machine)
3
6-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Skull Crusher (Barbell)
3
10-15 reps
RPE 8.5
3B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Neck Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2A
AD Press (Smith Machine)
3
6-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Skull Crusher (Barbell)
3
10-15 reps
RPE 8.5
3B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Neck Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2A
AD Press (Smith Machine)
3
6-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Skull Crusher (Barbell)
3
10-15 reps
RPE 8.5
3B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Neck Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2A
AD Press (Smith Machine)
3
6-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 10
3A
Skull Crusher (Barbell)
3
10-15 reps
RPE 8.5
3B
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Neck Curl
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 8
1B
Dumbbell Bench Pullover
4
8-12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
2B
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
3A
Hammer Curl
3
6-12 reps
RPE 10
3B
Upright Row (Barbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 8
1B
Dumbbell Bench Pullover
4
8-12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
2B
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
3A
Hammer Curl
3
6-12 reps
RPE 10
3B
Upright Row (Barbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 8
1B
Dumbbell Bench Pullover
4
8-12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
2B
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
3A
Hammer Curl
3
6-12 reps
RPE 10
3B
Upright Row (Barbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 8
1B
Dumbbell Bench Pullover
4
8-12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
2B
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
3A
Hammer Curl
3
6-12 reps
RPE 10
3B
Upright Row (Barbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 8
1B
Dumbbell Bench Pullover
4
8-12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
2B
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
3A
Hammer Curl
3
6-12 reps
RPE 10
3B
Upright Row (Barbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 8
1B
Dumbbell Bench Pullover
4
8-12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
2B
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
3A
Hammer Curl
3
6-12 reps
RPE 10
3B
Upright Row (Barbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 8
1B
Dumbbell Bench Pullover
4
8-12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
2B
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
3A
Hammer Curl
3
6-12 reps
RPE 10
3B
Upright Row (Barbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 8
1B
Dumbbell Bench Pullover
4
8-12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
2B
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
3A
Hammer Curl
3
6-12 reps
RPE 10
3B
Upright Row (Barbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 8
1B
Dumbbell Bench Pullover
4
8-12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
2B
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
3A
Hammer Curl
3
6-12 reps
RPE 10
3B
Upright Row (Barbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 8
1B
Dumbbell Bench Pullover
4
8-12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
2B
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
3A
Hammer Curl
3
6-12 reps
RPE 10
3B
Upright Row (Barbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 8
1B
Dumbbell Bench Pullover
4
8-12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
2B
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
3A
Hammer Curl
3
6-12 reps
RPE 10
3B
Upright Row (Barbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 8
1B
Dumbbell Bench Pullover
4
8-12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
2B
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 10
3A
Hammer Curl
3
6-12 reps
RPE 10
3B
Upright Row (Barbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 8
2A
Chin-Up (Weighted)
3
4-8 reps
RPE 10
2B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
3A
Chest Fly (Cable)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 8
2A
Chin-Up (Weighted)
3
4-8 reps
RPE 10
2B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
3A
Chest Fly (Cable)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 8
2A
Chin-Up (Weighted)
3
4-8 reps
RPE 10
2B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
3A
Chest Fly (Cable)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 8
2A
Chin-Up (Weighted)
3
4-8 reps
RPE 10
2B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
3A
Chest Fly (Cable)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 8
2A
Chin-Up (Weighted)
3
4-8 reps
RPE 10
2B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
3A
Chest Fly (Cable)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 8
2A
Chin-Up (Weighted)
3
4-8 reps
RPE 10
2B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
3A
Chest Fly (Cable)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 8
2A
Chin-Up (Weighted)
3
4-8 reps
RPE 10
2B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
3A
Chest Fly (Cable)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 8
2A
Chin-Up (Weighted)
3
4-8 reps
RPE 10
2B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
3A
Chest Fly (Cable)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 8
2A
Chin-Up (Weighted)
3
4-8 reps
RPE 10
2B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
3A
Chest Fly (Cable)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 8
2A
Chin-Up (Weighted)
3
4-8 reps
RPE 10
2B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
3A
Chest Fly (Cable)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 8
2A
Chin-Up (Weighted)
3
4-8 reps
RPE 10
2B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
3A
Chest Fly (Cable)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 8
2A
Chin-Up (Weighted)
3
4-8 reps
RPE 10
2B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
3A
Chest Fly (Cable)
3
8-12 reps
RPE 8
3B
Hammer Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 10
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 4
1A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@9
1B
Seated Row (Cable)
3 Sets
10-12 Reps
@8
2A
Chin-Up (Weighted)
3 Sets
4-8 Reps
@10
2B
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@8
3A
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
3B
Hammer Curl
3 Sets
8-12 Reps
@10
Day 2
1
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7
4
Leg Extension
2 Sets
8-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@9
Day 1
1A
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
1B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
2A
AD Press (Smith Machine)
3 Sets
6-12 Reps
@10
2B
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@10
3A
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@8.5
3B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Neck Curl
3 Sets
8-12 Reps
@8
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
@8
1B
Dumbbell Bench Pullover
4 Sets
8-12 Reps
@8
2A
Skull Crusher (Barbell)
3 Sets
6-12 Reps
@9
2B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
@10
3A
Hammer Curl
3 Sets
6-12 Reps
@10
3B
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
Day 5
1
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
2
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7
4
Leg Extension
2 Sets
8-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@9