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WORLD CLASS ATHLETICISM

by Grant Anderson
15 athletes joined

Program Description

Power building athleticism

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2024 06:40
  • Last Edited
    Jun 18, 2025 07:46

Summary

Unlock your potential with the **World Class Athleticism** program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you’ll engage in heavy compound movements like squats and bench presses, strategically structured to build strength and power. Each session is meticulously crafted to challenge your limits, ensuring balanced development across all major muscle groups. Elevate your training and experience the transformation as you push your performance to new heights!
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4A
Bicep Curl (Cable)
3
10 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4A
Bicep Curl (Cable)
3
10 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4A
Bicep Curl (Cable)
3
10 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
4
10 reps
RPE 8
3
Trap Bar Deadlift
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
4
10 reps
RPE 8
3
Trap Bar Deadlift
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
4
10 reps
RPE 8
3
Trap Bar Deadlift
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Dumbbell Row
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Dumbbell Row
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Dumbbell Row
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Week 1
1 / 12 Weeks
Day 4
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Trap Bar Deadlift
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@7
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Pullover (Dumbbell)
3 Sets
10 Reps
@6
5
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
6
Chest Fly (Machine)
3 Sets
10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
8
Bicep Curl (Cable)
4 Sets
10 Reps
@7
9
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@7.5
@8
@8.5
2
Lunge (Dumbbell)
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
4
Hamstring Curl
4 Sets
10 Reps
@8
5
Seated Calf Raise
4 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@7.5
@8
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7
6
Lat Pulldown
3 Sets
10 Reps
@7
7
Seated Row (Cable)
4 Sets
10 Reps
@7
8
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7