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Hallen strength training program

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Program Description

This novice-friendly training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy-to-follow workouts that gradually increase in intensity, making sure that you see progress without feeling overwhelmed.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 02, 2025 03:23
  • Last Edited
    Jun 18, 2025 10:10

Summary

Unleash your potential with the Hallen Strength Training Program, a comprehensive 12-week journey designed for serious lifters. With five dedicated training days each week, you'll tackle a mix of push and pull workouts that include heavy compound lifts and targeted accessory movements. This program emphasizes progressive overload through structured rep ranges and intensity levels, ensuring continuous gains in strength and muscle. Equip yourself with the tools for success and transform your physique with this expertly crafted regimen!
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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
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Dip (Bodyweight)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Dip (Bodyweight)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Dip (Bodyweight)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Dip (Bodyweight)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Dip (Bodyweight)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Dip (Bodyweight)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Dip (Bodyweight)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Dip (Bodyweight)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Dip (Bodyweight)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Dip (Bodyweight)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Dip (Bodyweight)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Dip (Bodyweight)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3A
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3B
Face Pull
3
10-12 reps
RPE 8
4A
Bayesian Curl
3
12 reps
RPE 9
4B
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3A
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3B
Face Pull
3
10-12 reps
RPE 8
4A
Bayesian Curl
3
12 reps
RPE 9
4B
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3A
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3B
Face Pull
3
10-12 reps
RPE 8
4A
Bayesian Curl
3
12 reps
RPE 9
4B
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3A
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3B
Face Pull
3
10-12 reps
RPE 8
4A
Bayesian Curl
3
12 reps
RPE 9
4B
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3A
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3B
Face Pull
3
10-12 reps
RPE 8
4A
Bayesian Curl
3
12 reps
RPE 9
4B
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3A
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3B
Face Pull
3
10-12 reps
RPE 8
4A
Bayesian Curl
3
12 reps
RPE 9
4B
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3A
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3B
Face Pull
3
10-12 reps
RPE 8
4A
Bayesian Curl
3
12 reps
RPE 9
4B
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3A
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3B
Face Pull
3
10-12 reps
RPE 8
4A
Bayesian Curl
3
12 reps
RPE 9
4B
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3A
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3B
Face Pull
3
10-12 reps
RPE 8
4A
Bayesian Curl
3
12 reps
RPE 9
4B
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3A
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3B
Face Pull
3
10-12 reps
RPE 8
4A
Bayesian Curl
3
12 reps
RPE 9
4B
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3A
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3B
Face Pull
3
10-12 reps
RPE 8
4A
Bayesian Curl
3
12 reps
RPE 9
4B
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
3A
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3B
Face Pull
3
10-12 reps
RPE 8
4A
Bayesian Curl
3
12 reps
RPE 9
4B
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
3-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Standing Calf Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 9
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3B
Leg Curl
3
12-15 reps
RPE 9
4
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
3-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Standing Calf Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 9
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3B
Leg Curl
3
12-15 reps
RPE 9
4
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
3-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Standing Calf Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 9
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3B
Leg Curl
3
12-15 reps
RPE 9
4
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
3-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Standing Calf Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 9
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3B
Leg Curl
3
12-15 reps
RPE 9
4
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
3-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Standing Calf Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 9
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3B
Leg Curl
3
12-15 reps
RPE 9
4
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
3-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Standing Calf Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 9
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3B
Leg Curl
3
12-15 reps
RPE 9
4
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
3-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Standing Calf Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 9
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3B
Leg Curl
3
12-15 reps
RPE 9
4
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
3-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Standing Calf Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 9
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3B
Leg Curl
3
12-15 reps
RPE 9
4
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
3-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Standing Calf Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 9
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3B
Leg Curl
3
12-15 reps
RPE 9
4
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
3-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Standing Calf Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 9
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3B
Leg Curl
3
12-15 reps
RPE 9
4
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
3-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Standing Calf Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 9
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3B
Leg Curl
3
12-15 reps
RPE 9
4
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
3-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Standing Calf Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 9
RPE 8
2B
Seated Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3B
Leg Curl
3
12-15 reps
RPE 9
4
Kettlebell Swing
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Pull-Up (Bodyweight)
4
6-10 reps
RPE 10
2A
Arnold Press
3
10-12 reps
RPE 9
2B
Seated Row (Cable)
3
10-12 reps
RPE 9
3A
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
3B
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Pull-Up (Bodyweight)
4
6-10 reps
RPE 10
2A
Arnold Press
3
10-12 reps
RPE 9
2B
Seated Row (Cable)
3
10-12 reps
RPE 9
3A
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
3B
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Pull-Up (Bodyweight)
4
6-10 reps
RPE 10
2A
Arnold Press
3
10-12 reps
RPE 9
2B
Seated Row (Cable)
3
10-12 reps
RPE 9
3A
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
3B
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Pull-Up (Bodyweight)
4
6-10 reps
RPE 10
2A
Arnold Press
3
10-12 reps
RPE 9
2B
Seated Row (Cable)
3
10-12 reps
RPE 9
3A
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
3B
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Pull-Up (Bodyweight)
4
6-10 reps
RPE 10
2A
Arnold Press
3
10-12 reps
RPE 9
2B
Seated Row (Cable)
3
10-12 reps
RPE 9
3A
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
3B
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Pull-Up (Bodyweight)
4
6-10 reps
RPE 10
2A
Arnold Press
3
10-12 reps
RPE 9
2B
Seated Row (Cable)
3
10-12 reps
RPE 9
3A
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
3B
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Pull-Up (Bodyweight)
4
6-10 reps
RPE 10
2A
Arnold Press
3
10-12 reps
RPE 9
2B
Seated Row (Cable)
3
10-12 reps
RPE 9
3A
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
3B
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Pull-Up (Bodyweight)
4
6-10 reps
RPE 10
2A
Arnold Press
3
10-12 reps
RPE 9
2B
Seated Row (Cable)
3
10-12 reps
RPE 9
3A
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
3B
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Pull-Up (Bodyweight)
4
6-10 reps
RPE 10
2A
Arnold Press
3
10-12 reps
RPE 9
2B
Seated Row (Cable)
3
10-12 reps
RPE 9
3A
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
3B
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Pull-Up (Bodyweight)
4
6-10 reps
RPE 10
2A
Arnold Press
3
10-12 reps
RPE 9
2B
Seated Row (Cable)
3
10-12 reps
RPE 9
3A
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
3B
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Pull-Up (Bodyweight)
4
6-10 reps
RPE 10
2A
Arnold Press
3
10-12 reps
RPE 9
2B
Seated Row (Cable)
3
10-12 reps
RPE 9
3A
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
3B
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Pull-Up (Bodyweight)
4
6-10 reps
RPE 10
2A
Arnold Press
3
10-12 reps
RPE 9
2B
Seated Row (Cable)
3
10-12 reps
RPE 9
3A
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
3B
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Seated Calf Raise
3
12-15 reps
RPE 9
2A
Front Squat (Barbell)
1
1
1
1
5-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
3A
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
3B
Leg Extension
3
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Seated Calf Raise
3
12-15 reps
RPE 9
2A
Front Squat (Barbell)
1
1
1
1
5-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
3A
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
3B
Leg Extension
3
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Seated Calf Raise
3
12-15 reps
RPE 9
2A
Front Squat (Barbell)
1
1
1
1
5-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
3A
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
3B
Leg Extension
3
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Seated Calf Raise
3
12-15 reps
RPE 9
2A
Front Squat (Barbell)
1
1
1
1
5-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
3A
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
3B
Leg Extension
3
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Seated Calf Raise
3
12-15 reps
RPE 9
2A
Front Squat (Barbell)
1
1
1
1
5-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
3A
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
3B
Leg Extension
3
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Seated Calf Raise
3
12-15 reps
RPE 9
2A
Front Squat (Barbell)
1
1
1
1
5-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
3A
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
3B
Leg Extension
3
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Seated Calf Raise
3
12-15 reps
RPE 9
2A
Front Squat (Barbell)
1
1
1
1
5-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
3A
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
3B
Leg Extension
3
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Seated Calf Raise
3
12-15 reps
RPE 9
2A
Front Squat (Barbell)
1
1
1
1
5-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
3A
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
3B
Leg Extension
3
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Seated Calf Raise
3
12-15 reps
RPE 9
2A
Front Squat (Barbell)
1
1
1
1
5-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
3A
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
3B
Leg Extension
3
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Seated Calf Raise
3
12-15 reps
RPE 9
2A
Front Squat (Barbell)
1
1
1
1
5-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
3A
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
3B
Leg Extension
3
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Seated Calf Raise
3
12-15 reps
RPE 9
2A
Front Squat (Barbell)
1
1
1
1
5-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
3A
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
3B
Leg Extension
3
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
1
1
1
1
4-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
1B
Seated Calf Raise
3
12-15 reps
RPE 9
2A
Front Squat (Barbell)
1
1
1
1
5-5 reps
6-8 reps
8-10 reps
10-15 reps
RPE 10
RPE 9
RPE 8
RPE 7
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
3A
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
3B
Leg Extension
3
12-15 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-15 Reps
@10
@9
@8
@7
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-15 Reps
@10
@9
@8
@7
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-15 Reps
@10
@9
@8
@7
2
Pull-Up (Bodyweight)
4 Sets
6-10 Reps
@9
3A
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8
3B
Face Pull
3 Sets
10-12 Reps
@8
4A
Bayesian Curl
3 Sets
12 Reps
@9
4B
Hammer Curl (Cable)
3 Sets
12 Reps
@9
Day 3
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
6-8 Reps
8-10 Reps
10-15 Reps
@10
@9
@8
@7
1B
Standing Calf Raise
3 Sets
12-15 Reps
@10
2A
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@10
@9
@8
2B
Seated Calf Raise
3 Sets
12-15 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
3B
Leg Curl
3 Sets
12-15 Reps
@9
4
Kettlebell Swing
3 Sets
20 Reps
-
Day 4
1A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-5 Reps
6-8 Reps
8-10 Reps
10-15 Reps
@10
@9
@8
@7
1B
Pull-Up (Bodyweight)
4 Sets
6-10 Reps
@10
2A
Arnold Press
3 Sets
10-12 Reps
@9
2B
Seated Row (Cable)
3 Sets
10-12 Reps
@9
3A
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@9
3B
Skull Crusher (Barbell)
3 Sets
12 Reps
@9
Day 5
1A
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
4-5 Reps
6-8 Reps
8-10 Reps
10-15 Reps
@10
@9
@8
@7
1B
Seated Calf Raise
3 Sets
12-15 Reps
@9
2A
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-5 Reps
6-8 Reps
8-10 Reps
10-15 Reps
@10
@9
@8
@7
2B
Standing Calf Raise
3 Sets
12-15 Reps
@9.5
3A
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
@9.5
3B
Leg Extension
3 Sets
12-15 Reps
@9.5