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by Groypa glow up🥶
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Program Description

Win

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 09, 2025 09:56
  • Last Edited
    Jun 18, 2025 10:56

Summary

Transform your strength and conditioning with this comprehensive 16-week program, designed for dedicated lifters ready to elevate their game. Committing just four days a week, you'll tackle a variety of barbell and dumbbell exercises, including Squats, Deadlifts, and Bench Presses, ensuring a balanced approach to building muscle and power. Each session is crafted to push your limits, combining high-intensity sets with targeted muscle engagement for maximum results. Get ready to sculpt your physique and enhance your performance—your journey to strength starts now!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 9
3
Pendlay Row
5
5 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@9
2
Bench Press (Barbell)
5 Sets
5 Reps
@9
3
Deadlift (Barbell)
3 Sets
5 Reps
@9
4
Face Pull
3 Sets
10 Reps
@9
5
Hammer Curl
3 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
7
Standing Calf Raise
4 Sets
15 Reps
@9
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@9
2
Overhead Press (Barbell)
5 Sets
5 Reps
@9
3
Pendlay Row
5 Sets
5 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
6
Shrug (Dumbbell)
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@9
2
Bench Press (Barbell)
5 Sets
5 Reps
@9
3
Deadlift (Barbell)
3 Sets
5 Reps
@9
4
Face Pull
3 Sets
10 Reps
@9
5
Hammer Curl
3 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
7
Standing Calf Raise
4 Sets
15 Reps
@9
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
@9
2
Overhead Press (Barbell)
5 Sets
5 Reps
@9
3
Pendlay Row
5 Sets
5 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
6
Shrug (Dumbbell)
3 Sets
12 Reps
@9