logo
BoostcampPNG

2/16/26

by Frank Klump
1 athletes joined

Program Description

The primary goal of this program is to maximize muscle hypertrophy for individuals in the intermediate-advanced stage of training advancement. Because this program uses a very high frequency approach, it is most likely a set-up you have never tried before and as such, will be useful for breaking through plateaus in size and/or strength – an issue most intermediate and advanced trainees deal with regularly.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 16, 2026 08:08
  • Last Edited
    Feb 16, 2026 11:00
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Upper Back
10.9%
Front Delts
10.2%
Hamstrings
9.1%
Glutes
8.4%
Quadriceps
7.1%
Lats
6.2%
Chest
5.8%
Middle Delts
5.8%
Biceps
4.4%
Rear Delts
4%
Abs
3.8%
Lower Back
3.5%
Forearms
2.7%
Calves
2.7%
Adductors
2%
Abductors
2%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
20 reps
RPE 7
7
Hip Adductor (Machine)
3
20 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
9
Standing Calf Raise
3
8 reps
RPE 7
10
Back Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
20 reps
RPE 7
7
Hip Adductor (Machine)
3
20 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
9
Standing Calf Raise
3
8 reps
RPE 7
10
Back Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
20 reps
RPE 7
7
Hip Adductor (Machine)
3
20 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
9
Standing Calf Raise
3
8 reps
RPE 7
10
Back Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
20 reps
RPE 7
7
Hip Adductor (Machine)
3
20 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
9
Standing Calf Raise
3
8 reps
RPE 7
10
Back Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
20 reps
RPE 7
7
Hip Adductor (Machine)
3
20 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
9
Standing Calf Raise
3
8 reps
RPE 7
10
Back Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
20 reps
RPE 7
7
Hip Adductor (Machine)
3
20 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
9
Standing Calf Raise
3
8 reps
RPE 7
10
Back Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
20 reps
RPE 7
7
Hip Adductor (Machine)
3
20 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
9
Standing Calf Raise
3
8 reps
RPE 7
10
Back Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
20 reps
RPE 7
7
Hip Adductor (Machine)
3
20 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
9
Standing Calf Raise
3
8 reps
RPE 7
10
Back Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
20 reps
RPE 7
7
Hip Adductor (Machine)
3
20 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
9
Standing Calf Raise
3
8 reps
RPE 7
10
Back Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
20 reps
RPE 7
7
Hip Adductor (Machine)
3
20 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
9
Standing Calf Raise
3
8 reps
RPE 7
10
Back Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
4
T-Bar Row
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
4
T-Bar Row
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
4
T-Bar Row
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
4
T-Bar Row
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
4
T-Bar Row
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
4
T-Bar Row
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
4
T-Bar Row
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
4
T-Bar Row
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
4
T-Bar Row
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
4
T-Bar Row
3
15 reps
RPE 6
5
Arnold Press
3
10 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
75%
4
Leg Extension
3
15 reps
RPE 7
5
Face Pull
3
20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
9
Push Up
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
75%
4
Leg Extension
3
15 reps
RPE 7
5
Face Pull
3
20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
9
Push Up
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
75%
4
Leg Extension
3
15 reps
RPE 7
5
Face Pull
3
20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
9
Push Up
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
75%
4
Leg Extension
3
15 reps
RPE 7
5
Face Pull
3
20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
9
Push Up
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
75%
4
Leg Extension
3
15 reps
RPE 7
5
Face Pull
3
20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
9
Push Up
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
75%
4
Leg Extension
3
15 reps
RPE 7
5
Face Pull
3
20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
9
Push Up
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
75%
4
Leg Extension
3
15 reps
RPE 7
5
Face Pull
3
20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
9
Push Up
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
75%
4
Leg Extension
3
15 reps
RPE 7
5
Face Pull
3
20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
9
Push Up
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
75%
4
Leg Extension
3
15 reps
RPE 7
5
Face Pull
3
20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
9
Push Up
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
75%
4
Leg Extension
3
15 reps
RPE 7
5
Face Pull
3
20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
9
Push Up
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Humble Row
3
10 reps
RPE 8
3
Straight Arm Pulldown
3
12 reps
RPE 8
4
Single Arm Cable Pulldown
3
10 reps
RPE 8
5
Leg Press
3
15 reps
RPE 6
6
Skull Crusher (Barbell)
3
15 reps
RPE 7
7
Upright Row (Cable)
3
10 reps
RPE 7
8
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Humble Row
3
10 reps
RPE 8
3
Straight Arm Pulldown
3
12 reps
RPE 8
4
Single Arm Cable Pulldown
3
10 reps
RPE 8
5
Leg Press
3
15 reps
RPE 6
6
Skull Crusher (Barbell)
3
15 reps
RPE 7
7
Upright Row (Cable)
3
10 reps
RPE 7
8
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Humble Row
3
10 reps
RPE 8
3
Straight Arm Pulldown
3
12 reps
RPE 8
4
Single Arm Cable Pulldown
3
10 reps
RPE 8
5
Leg Press
3
15 reps
RPE 6
6
Skull Crusher (Barbell)
3
15 reps
RPE 7
7
Upright Row (Cable)
3
10 reps
RPE 7
8
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Humble Row
3
10 reps
RPE 8
3
Straight Arm Pulldown
3
12 reps
RPE 8
4
Single Arm Cable Pulldown
3
10 reps
RPE 8
5
Leg Press
3
15 reps
RPE 6
6
Skull Crusher (Barbell)
3
15 reps
RPE 7
7
Upright Row (Cable)
3
10 reps
RPE 7
8
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Humble Row
3
10 reps
RPE 8
3
Straight Arm Pulldown
3
12 reps
RPE 8
4
Single Arm Cable Pulldown
3
10 reps
RPE 8
5
Leg Press
3
15 reps
RPE 6
6
Skull Crusher (Barbell)
3
15 reps
RPE 7
7
Upright Row (Cable)
3
10 reps
RPE 7
8
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Humble Row
3
10 reps
RPE 8
3
Straight Arm Pulldown
3
12 reps
RPE 8
4
Single Arm Cable Pulldown
3
10 reps
RPE 8
5
Leg Press
3
15 reps
RPE 6
6
Skull Crusher (Barbell)
3
15 reps
RPE 7
7
Upright Row (Cable)
3
10 reps
RPE 7
8
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Humble Row
3
10 reps
RPE 8
3
Straight Arm Pulldown
3
12 reps
RPE 8
4
Single Arm Cable Pulldown
3
10 reps
RPE 8
5
Leg Press
3
15 reps
RPE 6
6
Skull Crusher (Barbell)
3
15 reps
RPE 7
7
Upright Row (Cable)
3
10 reps
RPE 7
8
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Humble Row
3
10 reps
RPE 8
3
Straight Arm Pulldown
3
12 reps
RPE 8
4
Single Arm Cable Pulldown
3
10 reps
RPE 8
5
Leg Press
3
15 reps
RPE 6
6
Skull Crusher (Barbell)
3
15 reps
RPE 7
7
Upright Row (Cable)
3
10 reps
RPE 7
8
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Humble Row
3
10 reps
RPE 8
3
Straight Arm Pulldown
3
12 reps
RPE 8
4
Single Arm Cable Pulldown
3
10 reps
RPE 8
5
Leg Press
3
15 reps
RPE 6
6
Skull Crusher (Barbell)
3
15 reps
RPE 7
7
Upright Row (Cable)
3
10 reps
RPE 7
8
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Humble Row
3
10 reps
RPE 8
3
Straight Arm Pulldown
3
12 reps
RPE 8
4
Single Arm Cable Pulldown
3
10 reps
RPE 8
5
Leg Press
3
15 reps
RPE 6
6
Skull Crusher (Barbell)
3
15 reps
RPE 7
7
Upright Row (Cable)
3
10 reps
RPE 7
8
Hammer Curl
3
8 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
77%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Leg Curl
3 Sets
10 Reps
@6
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Lat Pulldown
3 Sets
10 Reps
@7
6
Hip Abductor (Machine)
3 Sets
20 Reps
@7
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7
@7
8
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
9
Standing Calf Raise
3 Sets
8 Reps
@7
10
Back Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
85%
2
Chest Fly (Cable)
3 Sets
15 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
4
T-Bar Row
3 Sets
15 Reps
@6
5
Arnold Press
3 Sets
10 Reps
@7
6
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
8
Shrug (Dumbbell)
3 Sets
12 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
85%
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Overhead Press (Barbell)
4 Sets
10 Reps
75%
4
Leg Extension
3 Sets
15 Reps
@7
5
Face Pull
3 Sets
20 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@7
7
Standing Calf Raise
3 Sets
12 Reps
@7
8
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
9
Push Up
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
Day 4
1
Pull-Up (Bodyweight)
3 Sets
1 Set
1 Set
@9
@9
@9
2
Humble Row
3 Sets
10 Reps
@8
3
Straight Arm Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Single Arm Cable Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Leg Press
3 Sets
15 Reps
@6
6
Skull Crusher (Barbell)
3 Sets
15 Reps
@7
7
Upright Row (Cable)
3 Sets
10 Reps
@7
8
Hammer Curl
3 Sets
8 Reps
@9