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BoostcampPNG

Golden warrior BOM

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1 athletes joined

Program Description

Infinite gains

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 15, 2024 01:54
  • Last Edited
    Oct 15, 2024 11:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Lat Pulldown
3 Sets
8-12 Reps
@8.5
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@7-8
4
Spider Curl
3 Sets
10-15 Reps
@8.5
5
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@8
6
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@8
7
Hanging Oblique Knee Raise
3 Sets
10-15 Reps
@9
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
5-8 Reps
8-10 Reps
10-12 Reps
@8-9
@7-8
@7-8
2
Hip Adductor (Machine)
3 Sets
12-20 Reps
@8
3
Hip Abductor (Machine)
3 Sets
12-20 Reps
@8.5
4
Leg Extension
3 Sets
10-15 Reps
@8.5
5
Lying Leg Curl
3 Sets
8-12 Reps
@8.5
6
Seated Calf Raise
2 Sets
12-20 Reps
@8.5
Day 5
1A
Dip (Bodyweight)
3 Sets
AMRAP
@8.5
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8.5
3A
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8
4A
Single Arm Pushdown
3 Sets
10-15 Reps
@8
5
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
7
Abs Crunch (Machine)
3 Sets
AMRAP
@8.5
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Bicep Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
4
Hammer Curl
3 Sets
8-12 Reps
@8
5
Skull Crusher (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
6
Pull-Up (Weighted)
3 Sets
10-15 Reps
@8
7
Hanging Leg Raise
3 Sets
12-20 Reps
@8.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
8-10 Reps
10-12 Reps
@8-9
@7-8
@7-8
2
Sissy Squat
2 Sets
10-15 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
8-12 Reps
@8
4
Single-Leg Leg Curl
3 Sets
10-15 Reps
@8
5
Barbell Row
3 Sets
8-12 Reps
@8.5
6
Standing Calf Raise
2 Sets
12-20 Reps
@9