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Art program

by Arturo C.

Program Description

Get shredded

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Oct 23, 2025 10:28
  • Last Edited
    Oct 24, 2025 05:00

Summary

Unleash your potential with the Art Program, a focused 4-week journey designed to sculpt and strengthen your legs and calves. Comprising five intense training days each week, this program features a variety of supersets targeting key muscle groups, ensuring a balanced approach to leg development. From Smith Machine squats to Bulgarian split squats, you'll engage in a dynamic mix of exercises that challenge your strength and endurance. Perfect for those with a garage gym setup, this program is your ticket to powerful legs and impressive gains. Get ready to elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Quadriceps
11.9%
Upper Back
9.7%
Glutes
8.3%
Hamstrings
8.1%
Front Delts
7.8%
Chest
7.4%
Biceps
7.1%
Lats
6.6%
Abs
5.5%
Middle Delts
3.6%
Calves
2.4%
Adductors
1.7%
Rear Delts
1.7%
Cardio
1.5%
Lower Back
1.2%
Forearms
0.9%
Abductors
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
RPE 9
1B
Incline Chest Fly (Dumbbell)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9.5
2A
Incline Bench Press (Dumbbell)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9.5
2B
Chest Fly (Dumbbell)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9.5
3A
Push Up
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3B
Dip (Bodyweight)
4
10-12 reps
RPE 9.5
4A
French Press
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
4B
Tricep Rope Push Down (Cable)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5A
Single Arm Overhead Tricep Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9.5
RPE 10
5B
Tricep Dip (Bodyweight)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9.5
RPE 10
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
RPE 9
1B
Incline Chest Fly (Dumbbell)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9.5
2A
Incline Bench Press (Dumbbell)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9.5
2B
Chest Fly (Dumbbell)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9.5
3A
Push Up
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3B
Dip (Bodyweight)
4
10-12 reps
RPE 9.5
4A
French Press
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
4B
Tricep Rope Push Down (Cable)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5A
Single Arm Overhead Tricep Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9.5
RPE 10
5B
Tricep Dip (Bodyweight)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9.5
RPE 10
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
RPE 9
1B
Incline Chest Fly (Dumbbell)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9.5
2A
Incline Bench Press (Dumbbell)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9.5
2B
Chest Fly (Dumbbell)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9.5
3A
Push Up
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3B
Dip (Bodyweight)
4
10-12 reps
RPE 9.5
4A
French Press
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
4B
Tricep Rope Push Down (Cable)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5A
Single Arm Overhead Tricep Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9.5
RPE 10
5B
Tricep Dip (Bodyweight)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9.5
RPE 10
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
RPE 9
1B
Incline Chest Fly (Dumbbell)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9.5
2A
Incline Bench Press (Dumbbell)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9.5
2B
Chest Fly (Dumbbell)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9.5
3A
Push Up
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3B
Dip (Bodyweight)
4
10-12 reps
RPE 9.5
4A
French Press
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
4B
Tricep Rope Push Down (Cable)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5A
Single Arm Overhead Tricep Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9.5
RPE 10
5B
Tricep Dip (Bodyweight)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9.5
RPE 10
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 8.5
RPE 9.5
1B
Leg Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2A
Leg Press (45 Degrees)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2B
Lying Leg Curl
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3A
Bulgarian Split Squat (Dumbbell)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
3B
Leg Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9.5
RPE 10
4
Glute Bridge (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
3
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 8.5
RPE 9.5
1B
Leg Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2A
Leg Press (45 Degrees)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2B
Lying Leg Curl
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3A
Bulgarian Split Squat (Dumbbell)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
3B
Leg Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9.5
RPE 10
4
Glute Bridge (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
3
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 8.5
RPE 9.5
1B
Leg Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2A
Leg Press (45 Degrees)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2B
Lying Leg Curl
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3A
Bulgarian Split Squat (Dumbbell)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
3B
Leg Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9.5
RPE 10
4
Glute Bridge (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
3
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 8.5
RPE 9.5
1B
Leg Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2A
Leg Press (45 Degrees)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2B
Lying Leg Curl
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9.5
3A
Bulgarian Split Squat (Dumbbell)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
3B
Leg Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9.5
RPE 10
4
Glute Bridge (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
3
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Front Raise
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
RPE 10
2A
Arnold Press
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2B
Rear Delt Fly (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 9.5
3B
Shrug (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4A
Bicep Curl (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4B
Hammer Curl (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 9.5
5A
Preacher Curl (EZ Bar)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 8.5
RPE 9.5
RPE 10
5B
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Cardio
1
30 mins
-
7
Abs Crunch (Bodyweight)
4
15+ reps
-
8
Hanging Leg Raise
4
15 reps
-
9
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Front Raise
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
RPE 10
2A
Arnold Press
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2B
Rear Delt Fly (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 9.5
3B
Shrug (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4A
Bicep Curl (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4B
Hammer Curl (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 9.5
5A
Preacher Curl (EZ Bar)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 8.5
RPE 9.5
RPE 10
5B
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Cardio
1
30 mins
-
7
Abs Crunch (Bodyweight)
4
15+ reps
-
8
Hanging Leg Raise
4
15 reps
-
9
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Front Raise
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
RPE 10
2A
Arnold Press
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2B
Rear Delt Fly (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 9.5
3B
Shrug (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4A
Bicep Curl (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4B
Hammer Curl (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 9.5
5A
Preacher Curl (EZ Bar)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 8.5
RPE 9.5
RPE 10
5B
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Cardio
1
30 mins
-
7
Abs Crunch (Bodyweight)
4
15+ reps
-
8
Hanging Leg Raise
4
15 reps
-
9
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Front Raise
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
RPE 10
2A
Arnold Press
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2B
Rear Delt Fly (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 9.5
3B
Shrug (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4A
Bicep Curl (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4B
Hammer Curl (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 9.5
5A
Preacher Curl (EZ Bar)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 8.5
RPE 9.5
RPE 10
5B
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Cardio
1
30 mins
-
7
Abs Crunch (Bodyweight)
4
15+ reps
-
8
Hanging Leg Raise
4
15 reps
-
9
Cable Crunch
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
RPE 10
1B
Lat Pulldown (Close Grip)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
T-Bar Row
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
2B
Pullover (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
3A
Dumbbell Row
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Cable Low Row
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Clean Deadlift
1
2
1
6 reps
6 reps
6 reps
RPE 9
RPE 9.5
RPE 10
5A
French Press
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
5B
Tricep Rope Push Down (Cable)
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
6A
Single Arm Overhead Tricep Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
6B
Dips Between Chairs
4
10-12 reps
RPE 9.5
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
RPE 10
1B
Lat Pulldown (Close Grip)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
T-Bar Row
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
2B
Pullover (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
3A
Dumbbell Row
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Cable Low Row
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Clean Deadlift
1
2
1
6 reps
6 reps
6 reps
RPE 9
RPE 9.5
RPE 10
5A
French Press
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
5B
Tricep Rope Push Down (Cable)
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
6A
Single Arm Overhead Tricep Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
6B
Dips Between Chairs
4
10-12 reps
RPE 9.5
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
RPE 10
1B
Lat Pulldown (Close Grip)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
T-Bar Row
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
2B
Pullover (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
3A
Dumbbell Row
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Cable Low Row
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Clean Deadlift
1
2
1
6 reps
6 reps
6 reps
RPE 9
RPE 9.5
RPE 10
5A
French Press
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
5B
Tricep Rope Push Down (Cable)
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
6A
Single Arm Overhead Tricep Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
6B
Dips Between Chairs
4
10-12 reps
RPE 9.5
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
RPE 10
1B
Lat Pulldown (Close Grip)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
T-Bar Row
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
2B
Pullover (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
3A
Dumbbell Row
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Cable Low Row
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Clean Deadlift
1
2
1
6 reps
6 reps
6 reps
RPE 9
RPE 9.5
RPE 10
5A
French Press
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
5B
Tricep Rope Push Down (Cable)
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
6A
Single Arm Overhead Tricep Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
6B
Dips Between Chairs
4
10-12 reps
RPE 9.5
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9.5
RPE 10
1B
Lying Leg Curl
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 9.5
2A
Single-Leg Leg Curl
3
1
6-12 reps
6-12 reps
RPE 8
RPE 9.5
2B
Sumo Squat
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Lunge (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
3B
Clean Deadlift
3
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Standing Calf Raise
3
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9.5
RPE 10
1B
Lying Leg Curl
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 9.5
2A
Single-Leg Leg Curl
3
1
6-12 reps
6-12 reps
RPE 8
RPE 9.5
2B
Sumo Squat
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Lunge (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
3B
Clean Deadlift
3
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Standing Calf Raise
3
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9.5
RPE 10
1B
Lying Leg Curl
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 9.5
2A
Single-Leg Leg Curl
3
1
6-12 reps
6-12 reps
RPE 8
RPE 9.5
2B
Sumo Squat
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Lunge (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
3B
Clean Deadlift
3
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Standing Calf Raise
3
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9.5
RPE 10
1B
Lying Leg Curl
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 9.5
2A
Single-Leg Leg Curl
3
1
6-12 reps
6-12 reps
RPE 8
RPE 9.5
2B
Sumo Squat
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Lunge (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
3B
Clean Deadlift
3
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Standing Calf Raise
3
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Cardio
1
30 mins
-
Week 1
1 / 4 Weeks
Day 2
1A
Squat (Smith Machine)
1 Set
2 Sets
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@8.5
@9.5
1B
Leg Extension
2 Sets
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
2A
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7.5
@8.5
@9
@10
2B
Lying Leg Curl
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9.5
3A
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9.5
@10
3B
Leg Extension
2 Sets
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9.5
@10
4
Glute Bridge (Barbell)
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@9
@9.5
@10
5
Standing Calf Raise
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
6
Cardio
1 Set
30 mins
-
Day 4
1A
Lat Pulldown
2 Sets
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9.5
@10
1B
Lat Pulldown (Close Grip)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2A
T-Bar Row
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
2B
Pullover (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
3A
Dumbbell Row
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3B
Cable Low Row
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Clean Deadlift
1 Set
2 Sets
1 Set
6 Reps
6 Reps
6 Reps
@9
@9.5
@10
5A
French Press
2 Sets
2 Sets
6-12 Reps
6-12 Reps
@8
@9
5B
Tricep Rope Push Down (Cable)
2 Sets
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
6A
Single Arm Overhead Tricep Extension
2 Sets
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
6B
Dips Between Chairs
4 Sets
10-12 Reps
@9.5
7
Cardio
1 Set
30 mins
-
Day 1
1A
Bench Press (Barbell)
4 Sets
6-12 Reps
@9
1B
Incline Chest Fly (Dumbbell)
2 Sets
2 Sets
6-12 Reps
6-12 Reps
@8
@9.5
2A
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
6-12 Reps
6-12 Reps
@8
@9.5
2B
Chest Fly (Dumbbell)
2 Sets
2 Sets
6-12 Reps
6-12 Reps
@8
@9.5
3A
Push Up
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
3B
Dip (Bodyweight)
4 Sets
10-12 Reps
@9.5
4A
French Press
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
@10
4B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8.5
@9
@10
5A
Single Arm Overhead Tricep Extension
2 Sets
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9.5
@10
5B
Tricep Dip (Bodyweight)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9.5
@10
6
Cardio
1 Set
30 mins
-
Day 3
1A
Military Press (Barbell)
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
1B
Front Raise
2 Sets
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9.5
@10
2A
Arnold Press
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
@9.5
2B
Rear Delt Fly (Dumbbell)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3A
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@9.5
3B
Shrug (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
4A
Bicep Curl (Barbell)
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
4B
Hammer Curl (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@9.5
5A
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@8.5
@9.5
@10
5B
Incline Curl (Dumbbell)
4 Sets
10 Reps
@9
6
Cardio
1 Set
30 mins
-
7
Abs Crunch (Bodyweight)
4 Sets
15+ Reps
-
8
Hanging Leg Raise
4 Sets
15 Reps
-
9
Cable Crunch
4 Sets
10 Reps
-
Day 5
1A
Hack Squat
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9.5
@10
1B
Lying Leg Curl
1 Set
2 Sets
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@9.5
2A
Single-Leg Leg Curl
3 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@9.5
2B
Sumo Squat
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3A
Lunge (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9.5
3B
Clean Deadlift
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
4
Standing Calf Raise
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
5
Cardio
1 Set
30 mins
-