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BoostcampPNG

Offseason powerbuilding

by Bengofo

Program Description

Get jacked and fit while maintaining or even gaining strength in the big 3

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 29, 2025 10:54
  • Last Edited
    Dec 27, 2025 10:46
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11%
Triceps
10%
Quadriceps
9.7%
Hamstrings
9.7%
Glutes
9.1%
Upper Back
7.8%
Chest
6.9%
Abs
6.7%
Lats
6.3%
Lower Back
5.7%
Biceps
5.2%
Middle Delts
5.2%
Calves
3%
Rear Delts
2%
Adductors
1.1%
Forearms
0.5%
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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
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-2 reps
RPE 9-10
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Squat (Barbell)
4
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
50%
2
Bench Press (Barbell)
3
3 reps
50%
3
Deadlift (Barbell)
3
3 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
5
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
5
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
5
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
5
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
5
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
5
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
5
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-2 reps
RPE 9-10
2
Overhead Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
5
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
5
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
5
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
5
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
5
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
5
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
5
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
50%
2
Bench Press (Barbell)
3
3 reps
50%
3
Deadlift (Barbell)
3
3 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deadlift (Paused)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deadlift (Paused)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deadlift (Paused)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deadlift (Paused)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deadlift (Paused)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deadlift (Paused)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deadlift (Paused)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-2 reps
RPE 9-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deadlift (Paused)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deadlift (Paused)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deadlift (Paused)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deadlift (Paused)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deadlift (Paused)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deadlift (Paused)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deadlift (Paused)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Calf Raise (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Back Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Deadlift (Barbell)
4
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8.5-9
RPE 9-9.5
RPE 9.5-10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8.5-9
RPE 9-9.5
RPE 9.5-10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8.5-9
RPE 9-9.5
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Overhead Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Shrug (Trap Bar)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Overhead Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Shrug (Trap Bar)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Overhead Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Shrug (Trap Bar)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Overhead Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Shrug (Trap Bar)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Overhead Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Shrug (Trap Bar)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Overhead Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Shrug (Trap Bar)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Overhead Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Shrug (Trap Bar)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Overhead Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Shrug (Trap Bar)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Overhead Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Shrug (Trap Bar)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Overhead Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Shrug (Trap Bar)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Overhead Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Shrug (Trap Bar)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Overhead Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Shrug (Trap Bar)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Overhead Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Shrug (Trap Bar)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-5 reps
3-4 reps
2-3 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Overhead Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Behind The Back Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
8
Shrug (Trap Bar)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Week 1
1 / 18 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-5 Reps
3-4 Reps
2-3 Reps
@8-9
@8-9
@8-9
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6-7
@7-8
@8-9
4
Seated Row (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6-7
@7-8
@8-9
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6-7
@7-8
@8-9
6
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
7
Bayesian Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
8
Rear Delt Fly (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-5 Reps
3-4 Reps
2-3 Reps
@8-9
@8-9
@8-9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6-7
@7-8
@8-9
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6-7
@7-8
@8-9
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Dip (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6-7
@7-8
@8-9
6
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
7
Preacher Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
8
Shrug (Trap Bar)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-5 Reps
3-4 Reps
2-3 Reps
@8-9
@8-9
@8-9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6-7
@7-8
@8-9
3
Calf Raise (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@8-9
@9-10
4
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
5
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
6
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
7
Back Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8-9
@9-9.5
@9.5-10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-5 Reps
3-4 Reps
2-3 Reps
@8-9
@8-9
@8-9
2
Deadlift (Paused)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6-7
@7-8
@8-9
3
Calf Raise (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@8-9
@9-10
4
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
5
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
6
Cable Crunch
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
7
Back Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8-9
@9-9.5
@9.5-10