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BoostcampPNG

You wanna? Then work bitch

by Sven M.
6 athletes joined

Program Description

Grundmuskulatur aufbauen, mit größerem Fokus auf Beinen, Rücken, Schultern, Trizeps und der Bauchmuskulatur. Zeit reduzieren, Arbeitskapazität aufbauen und Langeweile abhalten, durch super/giant sets, wo immer möglich.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 22, 2024 01:53
  • Last Edited
    Jun 18, 2025 11:50

Summary

Get ready to transform your physique with "You wanna? Then work bitch," a comprehensive 12-week program designed for serious lifters. Committing just four days a week, you'll tackle a mix of upper and lower body supersets that maximize muscle engagement and boost your strength. Each workout incorporates a variety of effective exercises, including dumbbell presses, barbell curls, and bodyweight movements, ensuring you hit every major muscle group. Join this program to push your limits and achieve the results you've been craving!
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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
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
-
1C
Lying Leg Raise
3
8-20 reps
-
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
8-12 reps
-
2C
Cable Crunch
3
12-15 reps
-
3A
Lat Pulldown
2
6-10 reps
-
3B
Push Up
2
5-12 reps
-
3C
Lateral Raise (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1A
Standing Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Pullover (Dumbbell)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)
3 Sets
6-12 Reps
@10
2C
Sit Up
3 Sets
6-12 Reps
@10
3A
Push Up
3 Sets
AMRAP
@10
3B
Inverted Row
3 Sets
AMRAP
@10
Day 2
1A
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
1B
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
2A
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2B
Hanging Leg Raise
3 Sets
AMRAP
@10
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3B
Powell Raise
3 Sets
8-15 Reps
@10
4A
Leg Extension
2 Sets
8-12 Reps
@10
4B
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 4
1A
Reverse Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
1B
Reverse Nordic Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
2A
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1A
Fly Press (Dumbbell)
3 Sets
6-10 Reps
@9-10
1B
Dumbbell Row
3 Sets
8-12 Reps
-
1C
Lying Leg Raise
3 Sets
8-20 Reps
-
2A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
2B
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
2C
Cable Crunch
3 Sets
12-15 Reps
-
3A
Lat Pulldown
2 Sets
6-10 Reps
-
3B
Push Up
2 Sets
5-12 Reps
-
3C
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
-