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Intensity over volume (improved)

by Jarrod E.

Program Description

This program is designed to maximize muscle growth and strength by focusing on high-intensity, compound-focused training while managing overall volume to optimize recovery.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 17, 2025 07:17
  • Last Edited
    Oct 19, 2025 05:16

Summary

Unlock your strength potential with the "Intensity over Volume (Improved)" program, a focused 8-week journey designed for serious lifters. Training six days a week, you'll engage in high-intensity workouts that prioritize quality over quantity, ensuring every rep counts. This program features a mix of compound and isolation exercises, targeting major muscle groups with effective movements like Hack Squats, Romanian Deadlifts, and Incline Bench Presses. Get ready to push your limits and achieve impressive gains in strength and muscle definition!
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.9%
Hamstrings
11.7%
Quadriceps
10.1%
Abs
8.7%
Upper Back
6.7%
Triceps
5.9%
Lats
5.1%
Chest
5.1%
Front Delts
4.9%
Lower Back
4.9%
Stretching
4.3%
Other
3.6%
Biceps
3.6%
Middle Delts
3.5%
Adductors
2.8%
Calves
2.2%
Rear Delts
1.4%
Abductors
1.2%
Forearms
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Leg Press (45 Degrees)
2
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Seated Calf Raise
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Leg Press (45 Degrees)
2
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Seated Calf Raise
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Leg Press (45 Degrees)
2
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Seated Calf Raise
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6 reps
10 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
RPE 7
RPE 7
3
Leg Press (45 Degrees)
2
8 reps
RPE 7
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 7
5
Seated Calf Raise
1
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Leg Press (45 Degrees)
2
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Seated Calf Raise
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Leg Press (45 Degrees)
2
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Seated Calf Raise
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Leg Press (45 Degrees)
2
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Seated Calf Raise
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Leg Press (45 Degrees)
2
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Seated Calf Raise
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Lat Pulldown
2
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
10 reps
RPE 9
4
Face Pull
2
10 reps
RPE 9
5
Preacher Curl (Barbell)
1
10 reps
RPE 9
6
Dragon Fly
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Lat Pulldown
2
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
10 reps
RPE 9
4
Face Pull
2
10 reps
RPE 9
5
Preacher Curl (Barbell)
1
10 reps
RPE 9
6
Dragon Fly
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Lat Pulldown
2
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
10 reps
RPE 9
4
Face Pull
2
10 reps
RPE 9
5
Preacher Curl (Barbell)
1
10 reps
RPE 9
6
Dragon Fly
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6 reps
10 reps
RPE 7
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Chest Supported Row (Machine)
1
10 reps
RPE 7
4
Face Pull
2
10 reps
RPE 7
5
Preacher Curl (Barbell)
1
10 reps
RPE 7
6
Dragon Fly
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Lat Pulldown
2
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
10 reps
RPE 9
4
Face Pull
2
10 reps
RPE 9
5
Preacher Curl (Barbell)
1
10 reps
RPE 9
6
Dragon Fly
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Lat Pulldown
2
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
10 reps
RPE 9
4
Face Pull
2
10 reps
RPE 9
5
Preacher Curl (Barbell)
1
10 reps
RPE 9
6
Dragon Fly
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Lat Pulldown
2
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
10 reps
RPE 9
4
Face Pull
2
10 reps
RPE 9
5
Preacher Curl (Barbell)
1
10 reps
RPE 9
6
Dragon Fly
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Lat Pulldown
2
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
10 reps
RPE 9
4
Face Pull
2
10 reps
RPE 9
5
Preacher Curl (Barbell)
1
10 reps
RPE 9
6
Dragon Fly
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
8 reps
RPE 6
2
Hip CARs
1
5 reps
RPE 8
3
Side Leg Swings
4
15 reps
RPE 8
4
Cossack Squat (Bodyweight)
2
8 reps
RPE 8
5
Hip Thrust (Machine)
4
6 reps
RPE 8
6
Kettlebell Swing
4
12 reps
RPE 7
7
Single Leg Romanian Deadlift
3
8 reps
RPE 7
8
Copenhagen Plank
3
1 mins
RPE 8
9
Banded Hip Distraction Stretch
2
1 mins
RPE 8
10
Deep Squat Hold
2
1 mins
RPE 8
11
Pigeon Stretch with Thoracic Rotation
2
1 mins
RPE 8
12
Glute Bridge Hold
2
1 mins
RPE 8
13
Dragon Fly
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
8 reps
RPE 6
2
Hip CARs
1
5 reps
RPE 8
3
Side Leg Swings
4
15 reps
RPE 8
4
Cossack Squat (Bodyweight)
2
8 reps
RPE 8
5
Hip Thrust (Machine)
4
6 reps
RPE 8
6
Kettlebell Swing
4
12 reps
RPE 7
7
Single Leg Romanian Deadlift
3
8 reps
RPE 7
8
Copenhagen Plank
3
1 mins
RPE 8
9
Banded Hip Distraction Stretch
2
1 mins
RPE 8
10
Deep Squat Hold
2
1 mins
RPE 8
11
Pigeon Stretch with Thoracic Rotation
2
1 mins
RPE 8
12
Glute Bridge Hold
2
1 mins
RPE 8
13
Dragon Fly
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
8 reps
RPE 6
2
Hip CARs
1
5 reps
RPE 8
3
Side Leg Swings
4
15 reps
RPE 8
4
Cossack Squat (Bodyweight)
2
8 reps
RPE 8
5
Hip Thrust (Machine)
4
6 reps
RPE 8
6
Kettlebell Swing
4
12 reps
RPE 7
7
Single Leg Romanian Deadlift
3
8 reps
RPE 7
8
Copenhagen Plank
3
1 mins
RPE 8
9
Banded Hip Distraction Stretch
2
1 mins
RPE 8
10
Deep Squat Hold
2
1 mins
RPE 8
11
Pigeon Stretch with Thoracic Rotation
2
1 mins
RPE 8
12
Glute Bridge Hold
2
1 mins
RPE 8
13
Dragon Fly
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
8 reps
RPE 6
2
Hip CARs
1
5 reps
RPE 8
3
Side Leg Swings
4
15 reps
RPE 8
4
Cossack Squat (Bodyweight)
2
8 reps
RPE 8
5
Hip Thrust (Machine)
4
6 reps
RPE 8
6
Kettlebell Swing
4
12 reps
RPE 7
7
Single Leg Romanian Deadlift
3
8 reps
RPE 7
8
Copenhagen Plank
3
1 mins
RPE 8
9
Banded Hip Distraction Stretch
2
1 mins
RPE 8
10
Deep Squat Hold
2
1 mins
RPE 8
11
Pigeon Stretch with Thoracic Rotation
2
1 mins
RPE 8
12
Glute Bridge Hold
2
1 mins
RPE 8
13
Dragon Fly
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
8 reps
RPE 6
2
Hip CARs
1
5 reps
RPE 8
3
Side Leg Swings
4
15 reps
RPE 8
4
Cossack Squat (Bodyweight)
2
8 reps
RPE 8
5
Hip Thrust (Machine)
4
6 reps
RPE 8
6
Kettlebell Swing
4
12 reps
RPE 7
7
Single Leg Romanian Deadlift
3
8 reps
RPE 7
8
Copenhagen Plank
3
1 mins
RPE 8
9
Banded Hip Distraction Stretch
2
1 mins
RPE 8
10
Deep Squat Hold
2
1 mins
RPE 8
11
Pigeon Stretch with Thoracic Rotation
2
1 mins
RPE 8
12
Glute Bridge Hold
2
1 mins
RPE 8
13
Dragon Fly
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
8 reps
RPE 6
2
Hip CARs
1
5 reps
RPE 8
3
Side Leg Swings
4
15 reps
RPE 8
4
Cossack Squat (Bodyweight)
2
8 reps
RPE 8
5
Hip Thrust (Machine)
4
6 reps
RPE 8
6
Kettlebell Swing
4
12 reps
RPE 7
7
Single Leg Romanian Deadlift
3
8 reps
RPE 7
8
Copenhagen Plank
3
1 mins
RPE 8
9
Banded Hip Distraction Stretch
2
1 mins
RPE 8
10
Deep Squat Hold
2
1 mins
RPE 8
11
Pigeon Stretch with Thoracic Rotation
2
1 mins
RPE 8
12
Glute Bridge Hold
2
1 mins
RPE 8
13
Dragon Fly
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
8 reps
RPE 6
2
Hip CARs
1
5 reps
RPE 8
3
Side Leg Swings
4
15 reps
RPE 8
4
Cossack Squat (Bodyweight)
2
8 reps
RPE 8
5
Hip Thrust (Machine)
4
6 reps
RPE 8
6
Kettlebell Swing
4
12 reps
RPE 7
7
Single Leg Romanian Deadlift
3
8 reps
RPE 7
8
Copenhagen Plank
3
1 mins
RPE 8
9
Banded Hip Distraction Stretch
2
1 mins
RPE 8
10
Deep Squat Hold
2
1 mins
RPE 8
11
Pigeon Stretch with Thoracic Rotation
2
1 mins
RPE 8
12
Glute Bridge Hold
2
1 mins
RPE 8
13
Dragon Fly
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
8 reps
RPE 6
2
Hip CARs
1
5 reps
RPE 8
3
Side Leg Swings
4
15 reps
RPE 8
4
Cossack Squat (Bodyweight)
2
8 reps
RPE 8
5
Hip Thrust (Machine)
4
6 reps
RPE 8
6
Kettlebell Swing
4
12 reps
RPE 7
7
Single Leg Romanian Deadlift
3
8 reps
RPE 7
8
Copenhagen Plank
3
1 mins
RPE 8
9
Banded Hip Distraction Stretch
2
1 mins
RPE 8
10
Deep Squat Hold
2
1 mins
RPE 8
11
Pigeon Stretch with Thoracic Rotation
2
1 mins
RPE 8
12
Glute Bridge Hold
2
1 mins
RPE 8
13
Dragon Fly
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Seated Overhead Press (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Chest Press (Machine)
1
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Seated Overhead Press (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Chest Press (Machine)
1
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Seated Overhead Press (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Chest Press (Machine)
1
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
10 reps
RPE 7
RPE 7
2
Seated Overhead Press (Barbell)
1
1
6 reps
10 reps
RPE 7
RPE 7
3
Chest Press (Machine)
1
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Seated Overhead Press (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Chest Press (Machine)
1
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Seated Overhead Press (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Chest Press (Machine)
1
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Seated Overhead Press (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Chest Press (Machine)
1
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Seated Overhead Press (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Chest Press (Machine)
1
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
1
1
8 reps
10 reps
RPE 10
RPE 8
3
Belt Squat
1
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Seated Calf Raise
2
10 reps
RPE 8
6
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
1
1
8 reps
10 reps
RPE 10
RPE 8
3
Belt Squat
1
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Seated Calf Raise
2
10 reps
RPE 8
6
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
1
1
8 reps
10 reps
RPE 10
RPE 8
3
Belt Squat
1
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Seated Calf Raise
2
10 reps
RPE 8
6
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
6 reps
10 reps
RPE 7
RPE 7
2
Seated Hamstring Curl
1
1
8 reps
10 reps
RPE 7
RPE 7
3
Belt Squat
1
8 reps
RPE 7
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 7
5
Seated Calf Raise
2
10 reps
RPE 7
6
Plank
2
1 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
1
1
8 reps
10 reps
RPE 10
RPE 8
3
Belt Squat
1
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Seated Calf Raise
2
10 reps
RPE 8
6
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
1
1
8 reps
10 reps
RPE 10
RPE 8
3
Belt Squat
1
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Seated Calf Raise
2
10 reps
RPE 8
6
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
1
1
8 reps
10 reps
RPE 10
RPE 8
3
Belt Squat
1
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Seated Calf Raise
2
10 reps
RPE 8
6
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
1
1
8 reps
10 reps
RPE 10
RPE 8
3
Belt Squat
1
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Seated Calf Raise
2
10 reps
RPE 8
6
Plank
2
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Bent Over Row (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Chest Fly (Machine)
2
10 reps
RPE 8
4
Lat Pulldown
1
10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Preacher Curl (Barbell)
1
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Bent Over Row (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Chest Fly (Machine)
2
10 reps
RPE 8
4
Lat Pulldown
1
10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Preacher Curl (Barbell)
1
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Bent Over Row (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Chest Fly (Machine)
2
10 reps
RPE 8
4
Lat Pulldown
1
10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Preacher Curl (Barbell)
1
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
10 reps
RPE 7
RPE 7
2
Bent Over Row (Barbell)
1
1
6 reps
10 reps
RPE 7
RPE 7
3
Chest Fly (Machine)
2
10 reps
RPE 7
4
Lat Pulldown
1
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
6
Preacher Curl (Barbell)
1
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Bent Over Row (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Chest Fly (Machine)
2
10 reps
RPE 8
4
Lat Pulldown
1
10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Preacher Curl (Barbell)
1
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Bent Over Row (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Chest Fly (Machine)
2
10 reps
RPE 8
4
Lat Pulldown
1
10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Preacher Curl (Barbell)
1
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Bent Over Row (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Chest Fly (Machine)
2
10 reps
RPE 8
4
Lat Pulldown
1
10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Preacher Curl (Barbell)
1
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
2
Bent Over Row (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 8
3
Chest Fly (Machine)
2
10 reps
RPE 8
4
Lat Pulldown
1
10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Preacher Curl (Barbell)
1
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
6 Reps
10 Reps
@10
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
10 Reps
@10
@8
3
Leg Press (45 Degrees)
2 Sets
8 Reps
@8
4
Walking Lunge (Dumbbell)
1 Set
10 Reps
@8
5
Seated Calf Raise
1 Set
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
10 Reps
@10
@8
2
Seated Overhead Press (Barbell)
1 Set
1 Set
6 Reps
10 Reps
@10
@8
3
Chest Press (Machine)
1 Set
10 Reps
@9
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
10 Reps
@9
Day 6
1
Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
10 Reps
@10
@8
2
Bent Over Row (Barbell)
1 Set
1 Set
6 Reps
10 Reps
@10
@8
3
Chest Fly (Machine)
2 Sets
10 Reps
@8
4
Lat Pulldown
1 Set
10 Reps
@9
5
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@9
6
Preacher Curl (Barbell)
1 Set
10 Reps
@9
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
6 Reps
10 Reps
@10
@8
2
Lat Pulldown
2 Sets
10 Reps
@8
3
Chest Supported Row (Machine)
1 Set
10 Reps
@9
4
Face Pull
2 Sets
10 Reps
@9
5
Preacher Curl (Barbell)
1 Set
10 Reps
@9
6
Dragon Fly
2 Sets
10 Reps
@8
Day 5
1
Trap Bar Deadlift
1 Set
1 Set
6 Reps
10 Reps
@10
@8
2
Seated Hamstring Curl
1 Set
1 Set
8 Reps
10 Reps
@10
@8
3
Belt Squat
1 Set
8 Reps
@8
4
Walking Lunge (Dumbbell)
1 Set
10 Reps
@8
5
Seated Calf Raise
2 Sets
10 Reps
@8
6
Plank
2 Sets
1 mins
@8
Day 3
1
90/90 Hip Flow
2 Sets
8 Reps
@6
2
Hip CARs
1 Set
5 Reps
@8
3
Side Leg Swings
4 Sets
15 Reps
@8
4
Cossack Squat (Bodyweight)
2 Sets
8 Reps
@8
5
Hip Thrust (Machine)
4 Sets
6 Reps
@8
6
Kettlebell Swing
4 Sets
12 Reps
@7
7
Single Leg Romanian Deadlift
3 Sets
8 Reps
@7
8
Copenhagen Plank
3 Sets
1 mins
@8
9
Banded Hip Distraction Stretch
2 Sets
1 mins
@8
10
Deep Squat Hold
2 Sets
1 mins
@8
11
Pigeon Stretch with Thoracic Rotation
2 Sets
1 mins
@8
12
Glute Bridge Hold
2 Sets
1 mins
@8
13
Dragon Fly
2 Sets
10 Reps
@8