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BoostcampPNG

Goumba ppl

by Gab Y.

Program Description

Work your gumba looking ass

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 06, 2026 06:13
  • Last Edited
    Feb 15, 2026 08:34
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.4%
Hamstrings
10.4%
Upper Back
9.7%
Front Delts
9.7%
Quadriceps
9.5%
Glutes
7.6%
Biceps
7.3%
Lats
6.1%
Chest
6.1%
Middle Delts
5.2%
Abs
5.2%
Rear Delts
3.3%
Forearms
2.8%
Calves
2.8%
Lower Back
1.9%
Adductors
0.9%
Abductors
0.9%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8.5
3A
Bench Press (Dumbbell)
1
12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
3C
Incline Bench Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
12 reps
RPE 8
5
Tricep Extension (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8.5
3A
Bench Press (Dumbbell)
1
12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
3C
Incline Bench Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
12 reps
RPE 8
5
Tricep Extension (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8.5
3A
Bench Press (Dumbbell)
1
12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
3C
Incline Bench Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
12 reps
RPE 8
5
Tricep Extension (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8.5
3A
Bench Press (Dumbbell)
1
12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
3C
Incline Bench Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
12 reps
RPE 8
5
Tricep Extension (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8.5
3A
Bench Press (Dumbbell)
1
12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
3C
Incline Bench Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
12 reps
RPE 8
5
Tricep Extension (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8.5
3A
Bench Press (Dumbbell)
1
12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
3C
Incline Bench Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
12 reps
RPE 8
5
Tricep Extension (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8.5
3A
Bench Press (Dumbbell)
1
12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
3C
Incline Bench Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
12 reps
RPE 8
5
Tricep Extension (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8.5
3A
Bench Press (Dumbbell)
1
12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
3C
Incline Bench Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
12 reps
RPE 8
5
Tricep Extension (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8.5
3A
Bench Press (Dumbbell)
1
12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
3C
Incline Bench Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
12 reps
RPE 8
5
Tricep Extension (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8.5
3A
Bench Press (Dumbbell)
1
12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
3C
Incline Bench Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
12 reps
RPE 8
5
Tricep Extension (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8.5
3A
Bench Press (Dumbbell)
1
12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
3C
Incline Bench Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
12 reps
RPE 8
5
Tricep Extension (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8.5
3A
Bench Press (Dumbbell)
1
12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
3C
Incline Bench Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
12 reps
RPE 8
5
Tricep Extension (Cable)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8.5
3A
Bench Press (Dumbbell)
1
12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
3C
Incline Bench Press (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
12 reps
RPE 8
5
Tricep Extension (Cable)
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
RPE 7
3
Face Pull
2
1
12-15 reps
8-10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
5
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
RPE 7
3
Face Pull
2
1
12-15 reps
8-10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
5
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
RPE 7
3
Face Pull
2
1
12-15 reps
8-10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
5
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
RPE 7
3
Face Pull
2
1
12-15 reps
8-10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
5
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
RPE 7
3
Face Pull
2
1
12-15 reps
8-10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
5
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
RPE 7
3
Face Pull
2
1
12-15 reps
8-10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
5
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
RPE 7
3
Face Pull
2
1
12-15 reps
8-10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
5
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
RPE 7
3
Face Pull
2
1
12-15 reps
8-10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
5
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
RPE 7
3
Face Pull
2
1
12-15 reps
8-10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
5
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
RPE 7
3
Face Pull
2
1
12-15 reps
8-10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
5
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
RPE 7
3
Face Pull
2
1
12-15 reps
8-10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
5
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
RPE 7
3
Face Pull
2
1
12-15 reps
8-10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
5
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2
Seated Row (Machine)
3
8-10 reps
RPE 7
3
Face Pull
2
1
12-15 reps
8-10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
5
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 8
RPE 8.5
5
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 8
RPE 8.5
5
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 8
RPE 8.5
5
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 8
RPE 8.5
5
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 8
RPE 8.5
5
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 8
RPE 8.5
5
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 8
RPE 8.5
5
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 8
RPE 8.5
5
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 8
RPE 8.5
5
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 8
RPE 8.5
5
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 8
RPE 8.5
5
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 8
RPE 8.5
5
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
1-3 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
10-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Leg Extension
2
1
12-15 reps
10-12 reps
RPE 8
RPE 8.5
5
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8.5
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8.5
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8.5
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8.5
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8.5
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8.5
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8.5
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8.5
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8.5
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8.5
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8.5
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8.5
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8.5
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8.5
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5
5
Chest Fly (Machine)
2
10-15 reps
RPE 10
6
Diamond Push Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
1
2
8-10 reps
8-10 reps
-
-
6
Seated Calf Raise
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
1
2
8-10 reps
8-10 reps
-
-
6
Seated Calf Raise
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
3 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
1
2
8-10 reps
8-10 reps
-
-
6
Seated Calf Raise
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
2 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
1
2
8-10 reps
8-10 reps
-
-
6
Seated Calf Raise
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
1
2
8-10 reps
8-10 reps
-
-
6
Seated Calf Raise
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
1
2
8-10 reps
8-10 reps
-
-
6
Seated Calf Raise
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
1
2
8-10 reps
8-10 reps
-
-
6
Seated Calf Raise
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
1
2
8-10 reps
8-10 reps
-
-
6
Seated Calf Raise
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
3 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
1
2
8-10 reps
8-10 reps
-
-
6
Seated Calf Raise
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
2 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
1
2
8-10 reps
8-10 reps
-
-
6
Seated Calf Raise
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
1
2
8-10 reps
8-10 reps
-
-
6
Seated Calf Raise
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
1
2
8-10 reps
8-10 reps
-
-
6
Seated Calf Raise
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
1
2
8-10 reps
8-10 reps
-
-
6
Seated Calf Raise
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
Week 1
1 / 13 Weeks
Day 2
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@8
2
Seated Row (Machine)
3 Sets
8-10 Reps
@7
3
Face Pull
2 Sets
1 Set
12-15 Reps
8-10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@7
5
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
3-5 Reps
1-3 Reps
@6
@6.5
@6.5
@8.5
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@6.5
@7
@8.5
3A
Bench Press (Dumbbell)
1 Set
12 Reps
@9
3B
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
10-12 Reps
@8
@8
3C
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@7
@8
4
V-Handle Tricep Pushdown (Cable)
1 Set
12 Reps
@8
5
Tricep Extension (Cable)
1 Set
12-15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
@8
@8.5
@8
2
Shoulder Press (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Skull Crusher (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@8.5
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@9.5
5
Chest Fly (Machine)
2 Sets
10-15 Reps
@10
6
Diamond Push Up
1 Set
AMRAP
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
3-5 Reps
1-3 Reps
@6
@6.5
@7
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@8.5
3
Leg Curl
2 Sets
1 Set
10-12 Reps
8-10 Reps
@7.5
@8.5
4
Leg Extension
2 Sets
1 Set
12-15 Reps
10-12 Reps
@8
@8.5
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
@7
@7
@7
6
Cable Crunch
2 Sets
AMRAP
@9.5
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
8 Reps
15 Reps
@6.5
@7
@9.5
2
Pull-Up (Weighted)
1 Set
AMRAP
-
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@8
4
Shrug (Dumbbell)
3 Sets
10-12 Reps
@8
5
Reverse Pec Deck
3 Sets
10-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
4 Reps
2 Reps
5 Reps
@6.5
@6.5
@6.5
@9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@7
3
Leg Press (45 Degrees)
4 Sets
10-12 Reps
-
4
Leg Curl
3 Sets
8-10 Reps
-
5
Leg Extension
1 Set
2 Sets
8-10 Reps
8-10 Reps
-
-
6
Seated Calf Raise
3 Sets
15-20 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
-