logo
BoostcampPNG

Golden warrior BOM

by
21 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
    Jun 29, 2025 06:49

Summary

Unleash your inner strength with the Golden Warrior BOM, a comprehensive 12-week program designed for serious lifters ready to transform their physique. Committing to five days a week, you'll engage in a variety of targeted exercises, including dumbbell bench presses, lat pulldowns, and hack squats, all tailored to sculpt your upper and lower body. Each session focuses on building strength and endurance through progressive overload, ensuring you stay challenged and motivated. Equip yourself with a full gym and prepare to elevate your training to new heights!
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
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