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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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Upper Back
11.2%
Glutes
10%
Triceps
9.2%
Middle Delts
8.1%
Front Delts
7.9%
Hamstrings
7.3%
Biceps
6.1%
Abs
5.7%
Chest
5.1%
Adductors
4.1%
Calves
4.1%
Rear Delts
3.1%
Lats
3.1%
Forearms
1.2%
Lower Back
1.2%
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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
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