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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
    Apr 02, 2025 05:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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