Advanced+ Program Series: Doomslayer

by Orry K.

Program Description

This is the first in a series of Advanced programs I will be writing. This initial program is a Hypertrophy program with the goal of building your physique to be similar to the Doomslayer. This is a Pull/Push/Legs Split with a slight twist to promote recovery. This split is not to be run analogous to the week. When you begin this program you will select a day which will be a constant rest day, regardless where this day falls on the program you will rest on this day. You will also have a floating rest day which will always follow your leg days regardless where this falls during the week. 2 Weeks on this program will look like this: In this example we will have our constant rest day be a Sunday. Monday/Tuesday/Wednesday: Pull 1/Push 1/Legs 1. Thursday: Rest. Friday/Saturday: Pull 2/Push 2. Sunday: Rest. Monday: Legs 2. Tuesday: Rest. Wednesday/Thursday/Friday: Pull 1/Push 1/Legs 1. Saturday/Sunday: Rest. In Summation: The floating rest day ALWAYS occurs at the end of a PPL cycle (after Leg days) and the constant rest day remains the same regardless of any variable. This program is intended and highly recommended to be ran in a Caloric Surplus, I recommend: Maintenance + 5-20% for calories, and 1-1.5g of Protein per pound of bodyweight. A Final Note: 'Leg Day 1 - Posterior Chain Focus' is split into week A and B this is programmed in already.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 06, 2025 10:51
  • Last Edited
    Jun 18, 2025 09:02

Summary

Unleash your inner powerhouse with the Advanced+ Program Series: Doomslayer. Over the next 8 weeks, you’ll engage in a rigorous 6-day-a-week training regimen designed to push your limits and sculpt your physique. This program combines heavy compound lifts with targeted supersets, focusing on strength and hypertrophy across all major muscle groups. Perfect for those ready to elevate their training, Doomslayer will challenge you to break through plateaus and achieve your fitness goals. Get ready to dominate your workouts and transform your body!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Lat Pulldown (Close Grip)
4
6-12 reps
RPE 9
2B
Decline Sit Up (Weighted)
4
6-10 reps
RPE 9
3A
Bicep Curl (EZ Bar)
4
4-10 reps
RPE 9
3B
Neck Curl
4
5-20 reps
RPE 7
4A
Wrist Curls
3
8-15 reps
RPE 9
4B
Shrug (Barbell)
3
5-10 reps
RPE 9
4C
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Lat Pulldown (Close Grip)
4
6-12 reps
RPE 9
2B
Decline Sit Up (Weighted)
4
6-10 reps
RPE 9
3A
Bicep Curl (EZ Bar)
4
4-10 reps
RPE 9
3B
Neck Curl
4
5-20 reps
RPE 7
4A
Wrist Curls
3
8-15 reps
RPE 9
4B
Shrug (Barbell)
3
5-10 reps
RPE 9
4C
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Lat Pulldown (Close Grip)
4
6-12 reps
RPE 9
2B
Decline Sit Up (Weighted)
4
6-10 reps
RPE 9
3A
Bicep Curl (EZ Bar)
4
4-10 reps
RPE 9
3B
Neck Curl
4
5-20 reps
RPE 7
4A
Wrist Curls
3
8-15 reps
RPE 9
4B
Shrug (Barbell)
3
5-10 reps
RPE 9
4C
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Lat Pulldown (Close Grip)
4
6-12 reps
RPE 9
2B
Decline Sit Up (Weighted)
4
6-10 reps
RPE 9
3A
Bicep Curl (EZ Bar)
4
4-10 reps
RPE 9
3B
Neck Curl
4
5-20 reps
RPE 7
4A
Wrist Curls
3
8-15 reps
RPE 9
4B
Shrug (Barbell)
3
5-10 reps
RPE 9
4C
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Lat Pulldown (Close Grip)
4
6-12 reps
RPE 9
2B
Decline Sit Up (Weighted)
4
6-10 reps
RPE 9
3A
Bicep Curl (EZ Bar)
4
4-10 reps
RPE 9
3B
Neck Curl
4
5-20 reps
RPE 7
4A
Wrist Curls
3
8-15 reps
RPE 9
4B
Shrug (Barbell)
3
5-10 reps
RPE 9
4C
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Lat Pulldown (Close Grip)
4
6-12 reps
RPE 9
2B
Decline Sit Up (Weighted)
4
6-10 reps
RPE 9
3A
Bicep Curl (EZ Bar)
4
4-10 reps
RPE 9
3B
Neck Curl
4
5-20 reps
RPE 7
4A
Wrist Curls
3
8-15 reps
RPE 9
4B
Shrug (Barbell)
3
5-10 reps
RPE 9
4C
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Lat Pulldown (Close Grip)
4
6-12 reps
RPE 9
2B
Decline Sit Up (Weighted)
4
6-10 reps
RPE 9
3A
Bicep Curl (EZ Bar)
4
4-10 reps
RPE 9
3B
Neck Curl
4
5-20 reps
RPE 7
4A
Wrist Curls
3
8-15 reps
RPE 9
4B
Shrug (Barbell)
3
5-10 reps
RPE 9
4C
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Lat Pulldown (Close Grip)
4
6-12 reps
RPE 9
2B
Decline Sit Up (Weighted)
4
6-10 reps
RPE 9
3A
Bicep Curl (EZ Bar)
4
4-10 reps
RPE 9
3B
Neck Curl
4
5-20 reps
RPE 7
4A
Wrist Curls
3
8-15 reps
RPE 9
4B
Shrug (Barbell)
3
5-10 reps
RPE 9
4C
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
3A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
4
4-12 reps
RPE 9
4A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
4B
Kelso Shrug
3
8-15 reps
RPE 9
4C
Plank
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
3A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
4
4-12 reps
RPE 9
4A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
4B
Kelso Shrug
3
8-15 reps
RPE 9
4C
Plank
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
3A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
4
4-12 reps
RPE 9
4A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
4B
Kelso Shrug
3
8-15 reps
RPE 9
4C
Plank
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
3A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
4
4-12 reps
RPE 9
4A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
4B
Kelso Shrug
3
8-15 reps
RPE 9
4C
Plank
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
3A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
4
4-12 reps
RPE 9
4A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
4B
Kelso Shrug
3
8-15 reps
RPE 9
4C
Plank
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
3A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
4
4-12 reps
RPE 9
4A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
4B
Kelso Shrug
3
8-15 reps
RPE 9
4C
Plank
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
3A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
4
4-12 reps
RPE 9
4A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
4B
Kelso Shrug
3
8-15 reps
RPE 9
4C
Plank
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
3A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
4
4-12 reps
RPE 9
4A
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
4B
Kelso Shrug
3
8-15 reps
RPE 9
4C
Plank
3
0.5-1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Zercher Squat (Barbell)
4
4-8 reps
RPE 9
2B
Romanian Deadlift (Dumbbell)
4
6-12 reps
RPE 9
3A
Standing Calf Raise
3
10-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2
Squat (Barbell)
4
4-8 reps
RPE 9
3A
Standing Calf Raise
3
10-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Zercher Squat (Barbell)
4
4-8 reps
RPE 9
2B
Romanian Deadlift (Dumbbell)
4
6-12 reps
RPE 9
3A
Standing Calf Raise
3
10-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2
Squat (Barbell)
4
4-8 reps
RPE 9
3A
Standing Calf Raise
3
10-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Zercher Squat (Barbell)
4
4-8 reps
RPE 9
2B
Romanian Deadlift (Dumbbell)
4
6-12 reps
RPE 9
3A
Standing Calf Raise
3
10-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2
Squat (Barbell)
4
4-8 reps
RPE 9
3A
Standing Calf Raise
3
10-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Zercher Squat (Barbell)
4
4-8 reps
RPE 9
2B
Romanian Deadlift (Dumbbell)
4
6-12 reps
RPE 9
3A
Standing Calf Raise
3
10-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2
Squat (Barbell)
4
4-8 reps
RPE 9
3A
Standing Calf Raise
3
10-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 9
2
Pull-Up (Assisted)
2
6-12 reps
RPE 9
3A
Seal Row
4
6-12 reps
RPE 9
3B
Lying Leg Raise
4
3-10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
4
4-12 reps
RPE 9
4B
Neck Extension
4
5-20 reps
RPE 9
5A
Pullover (Dumbbell)
3
6-12 reps
RPE 9
5B
Shrug (Barbell)
3
6-12 reps
RPE 9
5C
Pronation Twist
3
5-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 9
2
Pull-Up (Assisted)
2
6-12 reps
RPE 9
3A
Seal Row
4
6-12 reps
RPE 9
3B
Lying Leg Raise
4
3-10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
4
4-12 reps
RPE 9
4B
Neck Extension
4
5-20 reps
RPE 9
5A
Pullover (Dumbbell)
3
6-12 reps
RPE 9
5B
Shrug (Barbell)
3
6-12 reps
RPE 9
5C
Pronation Twist
3
5-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 9
2
Pull-Up (Assisted)
2
6-12 reps
RPE 9
3A
Seal Row
4
6-12 reps
RPE 9
3B
Lying Leg Raise
4
3-10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
4
4-12 reps
RPE 9
4B
Neck Extension
4
5-20 reps
RPE 9
5A
Pullover (Dumbbell)
3
6-12 reps
RPE 9
5B
Shrug (Barbell)
3
6-12 reps
RPE 9
5C
Pronation Twist
3
5-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 9
2
Pull-Up (Assisted)
2
6-12 reps
RPE 9
3A
Seal Row
4
6-12 reps
RPE 9
3B
Lying Leg Raise
4
3-10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
4
4-12 reps
RPE 9
4B
Neck Extension
4
5-20 reps
RPE 9
5A
Pullover (Dumbbell)
3
6-12 reps
RPE 9
5B
Shrug (Barbell)
3
6-12 reps
RPE 9
5C
Pronation Twist
3
5-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 9
2
Pull-Up (Assisted)
2
6-12 reps
RPE 9
3A
Seal Row
4
6-12 reps
RPE 9
3B
Lying Leg Raise
4
3-10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
4
4-12 reps
RPE 9
4B
Neck Extension
4
5-20 reps
RPE 9
5A
Pullover (Dumbbell)
3
6-12 reps
RPE 9
5B
Shrug (Barbell)
3
6-12 reps
RPE 9
5C
Pronation Twist
3
5-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 9
2
Pull-Up (Assisted)
2
6-12 reps
RPE 9
3A
Seal Row
4
6-12 reps
RPE 9
3B
Lying Leg Raise
4
3-10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
4
4-12 reps
RPE 9
4B
Neck Extension
4
5-20 reps
RPE 9
5A
Pullover (Dumbbell)
3
6-12 reps
RPE 9
5B
Shrug (Barbell)
3
6-12 reps
RPE 9
5C
Pronation Twist
3
5-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 9
2
Pull-Up (Assisted)
2
6-12 reps
RPE 9
3A
Seal Row
4
6-12 reps
RPE 9
3B
Lying Leg Raise
4
3-10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
4
4-12 reps
RPE 9
4B
Neck Extension
4
5-20 reps
RPE 9
5A
Pullover (Dumbbell)
3
6-12 reps
RPE 9
5B
Shrug (Barbell)
3
6-12 reps
RPE 9
5C
Pronation Twist
3
5-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-8 reps
RPE 9
2
Pull-Up (Assisted)
2
6-12 reps
RPE 9
3A
Seal Row
4
6-12 reps
RPE 9
3B
Lying Leg Raise
4
3-10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
4
4-12 reps
RPE 9
4B
Neck Extension
4
5-20 reps
RPE 9
5A
Pullover (Dumbbell)
3
6-12 reps
RPE 9
5B
Shrug (Barbell)
3
6-12 reps
RPE 9
5C
Pronation Twist
3
5-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Wrist Curls
4
8-15 reps
RPE 9
3A
Tricep Extension (Barbell)
4
6-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
4A
Deficit Push Up
3
6-10 reps
RPE 9
4B
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9
4C
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Wrist Curls
4
8-15 reps
RPE 9
3A
Tricep Extension (Barbell)
4
6-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
4A
Deficit Push Up
3
6-10 reps
RPE 9
4B
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9
4C
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Wrist Curls
4
8-15 reps
RPE 9
3A
Tricep Extension (Barbell)
4
6-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
4A
Deficit Push Up
3
6-10 reps
RPE 9
4B
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9
4C
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Wrist Curls
4
8-15 reps
RPE 9
3A
Tricep Extension (Barbell)
4
6-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
4A
Deficit Push Up
3
6-10 reps
RPE 9
4B
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9
4C
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Wrist Curls
4
8-15 reps
RPE 9
3A
Tricep Extension (Barbell)
4
6-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
4A
Deficit Push Up
3
6-10 reps
RPE 9
4B
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9
4C
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Wrist Curls
4
8-15 reps
RPE 9
3A
Tricep Extension (Barbell)
4
6-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
4A
Deficit Push Up
3
6-10 reps
RPE 9
4B
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9
4C
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Wrist Curls
4
8-15 reps
RPE 9
3A
Tricep Extension (Barbell)
4
6-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
4A
Deficit Push Up
3
6-10 reps
RPE 9
4B
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9
4C
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2B
Wrist Curls
4
8-15 reps
RPE 9
3A
Tricep Extension (Barbell)
4
6-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
4A
Deficit Push Up
3
6-10 reps
RPE 9
4B
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9
4C
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Good Morning
4
4-8 reps
RPE 9
2B
Split Squat (Dumbbell)
4
6-10 reps
RPE 9
3A
Standing Calf Raise
3
10-20 reps
RPE 9
3B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Good Morning
4
4-8 reps
RPE 9
2B
Split Squat (Dumbbell)
4
6-10 reps
RPE 9
3A
Standing Calf Raise
3
10-20 reps
RPE 9
3B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Good Morning
4
4-8 reps
RPE 9
2B
Split Squat (Dumbbell)
4
6-10 reps
RPE 9
3A
Standing Calf Raise
3
10-20 reps
RPE 9
3B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Good Morning
4
4-8 reps
RPE 9
2B
Split Squat (Dumbbell)
4
6-10 reps
RPE 9
3A
Standing Calf Raise
3
10-20 reps
RPE 9
3B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Good Morning
4
4-8 reps
RPE 9
2B
Split Squat (Dumbbell)
4
6-10 reps
RPE 9
3A
Standing Calf Raise
3
10-20 reps
RPE 9
3B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Good Morning
4
4-8 reps
RPE 9
2B
Split Squat (Dumbbell)
4
6-10 reps
RPE 9
3A
Standing Calf Raise
3
10-20 reps
RPE 9
3B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Good Morning
4
4-8 reps
RPE 9
2B
Split Squat (Dumbbell)
4
6-10 reps
RPE 9
3A
Standing Calf Raise
3
10-20 reps
RPE 9
3B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1-3 reps
3-6 reps
6-10 reps
RPE 10
RPE 9
RPE 9
2A
Good Morning
4
4-8 reps
RPE 9
2B
Split Squat (Dumbbell)
4
6-10 reps
RPE 9
3A
Standing Calf Raise
3
10-20 reps
RPE 9
3B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
1-3 Reps
3-6 Reps
6-10 Reps
@10
@9
@9
2A
Lat Pulldown (Close Grip)
4 Sets
6-12 Reps
@9
2B
Decline Sit Up (Weighted)
4 Sets
6-10 Reps
@9
3A
Bicep Curl (EZ Bar)
4 Sets
4-10 Reps
@9
3B
Neck Curl
4 Sets
5-20 Reps
@7
4A
Wrist Curls
3 Sets
8-15 Reps
@9
4B
Shrug (Barbell)
3 Sets
5-10 Reps
@9
4C
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1-3 Reps
3-6 Reps
6-10 Reps
@10
@9
@9
2A
Incline Bench Press (Barbell)
4 Sets
6-12 Reps
@9
2B
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@9
3A
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
@9
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
4-12 Reps
@9
4A
Skull Crusher (Barbell)
3 Sets
6-12 Reps
@9
4B
Kelso Shrug
3 Sets
8-15 Reps
@9
4C
Plank
3 Sets
0.5-1 mins
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
3-6 Reps
6-10 Reps
@10
@9
@9
2A
Zercher Squat (Barbell)
4 Sets
4-8 Reps
@9
2B
Romanian Deadlift (Dumbbell)
4 Sets
6-12 Reps
@9
3A
Standing Calf Raise
3 Sets
10-20 Reps
@9
3B
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@9
Day 4
1
Pull-Up (Weighted)
2 Sets
4-8 Reps
@9
2
Pull-Up (Assisted)
2 Sets
6-12 Reps
@9
3A
Seal Row
4 Sets
6-12 Reps
@9
3B
Lying Leg Raise
4 Sets
3-10 Reps
@9
4A
Preacher Curl (EZ Bar)
4 Sets
4-12 Reps
@9
4B
Neck Extension
4 Sets
5-20 Reps
@9
5A
Pullover (Dumbbell)
3 Sets
6-12 Reps
@9
5B
Shrug (Barbell)
3 Sets
6-12 Reps
@9
5C
Pronation Twist
3 Sets
5-15 Reps
@9
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
1-3 Reps
3-6 Reps
6-10 Reps
@10
@9
@9
2A
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
2B
Wrist Curls
4 Sets
8-15 Reps
@9
3A
Tricep Extension (Barbell)
4 Sets
6-12 Reps
@9
3B
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@9
4A
Deficit Push Up
3 Sets
6-10 Reps
@9
4B
Decline Sit Up (Weighted)
3 Sets
6-10 Reps
@9
4C
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@9
Day 6
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1-3 Reps
3-6 Reps
6-10 Reps
@10
@9
@9
2A
Good Morning
4 Sets
4-8 Reps
@9
2B
Split Squat (Dumbbell)
4 Sets
6-10 Reps
@9
3A
Standing Calf Raise
3 Sets
10-20 Reps
@9
3B
Hammer Curl (Dumbbell)
3 Sets
8-15 Reps
@9