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Draft Horse

by Suh_Dude
2 athletes joined
5.0
(1 rating)

Program Description

🤘🤘

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 26, 2024 06:41
  • Last Edited
    Jun 18, 2025 09:56

Summary

Unleash your inner strength with the Draft Horse program, a 12-week journey designed to build raw power and muscle endurance. Comprising four training days each week, this program focuses on compound lifts and targeted accessory movements to maximize your gains. Expect to tackle exercises like the Barbell Bench Press and Squats, with a structured rep range to push your limits and ensure steady progress. Perfect for those ready to elevate their training in a garage gym setting, Draft Horse will forge a stronger, more resilient you.
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 7
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
4
Shrug (Dumbbell)
2
10-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
15-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 8
2
Underhand Lat Pulldown
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Shrug (Dumbbell)
3
10-15 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
15-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 8.5
2
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8.5
6
Reverse Wrist Curl (Dumbbell)
3
15-25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
RPE 9
2
Underhand Lat Pulldown
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
4
Shrug (Dumbbell)
4
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 7
2
Underhand Lat Pulldown
2
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Shrug (Dumbbell)
2
10-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
2
15-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 8
2
Underhand Lat Pulldown
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Shrug (Dumbbell)
3
10-15 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
15-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 8.5
2
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8.5
6
Reverse Wrist Curl (Dumbbell)
3
15-25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
RPE 9
2
Underhand Lat Pulldown
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
4
Shrug (Dumbbell)
4
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 7
2
Underhand Lat Pulldown
2
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Shrug (Dumbbell)
2
10-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
2
15-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 8
2
Underhand Lat Pulldown
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Shrug (Dumbbell)
3
10-15 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
15-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 8.5
2
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8.5
6
Reverse Wrist Curl (Dumbbell)
3
15-25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
RPE 9
2
Underhand Lat Pulldown
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
4
Shrug (Dumbbell)
4
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Straight Leg Calf Raise
3
20-30 reps
RPE 7
3
Seated Hamstring Curl
3
15-18 reps
RPE 7
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Straight Leg Calf Raise
4
20-30 reps
RPE 8
3
Seated Hamstring Curl
3
15-18 reps
RPE 8
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
6
Decline Sit Up (Bodyweight)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8.5
2
Straight Leg Calf Raise
4
20-30 reps
RPE 8.5
3
Seated Hamstring Curl
3
15-18 reps
RPE 8.5
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8.5
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
RPE 9
2
Straight Leg Calf Raise
5
20-30 reps
RPE 9
3
Seated Hamstring Curl
3
15-18 reps
RPE 9
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Straight Leg Calf Raise
3
20-30 reps
RPE 7
3
Seated Hamstring Curl
3
15-18 reps
RPE 7
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Straight Leg Calf Raise
4
20-30 reps
RPE 8
3
Seated Hamstring Curl
3
15-18 reps
RPE 8
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
6
Decline Sit Up (Bodyweight)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8.5
2
Straight Leg Calf Raise
4
20-30 reps
RPE 8.5
3
Seated Hamstring Curl
3
15-18 reps
RPE 8.5
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8.5
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
RPE 9
2
Straight Leg Calf Raise
5
20-30 reps
RPE 9
3
Seated Hamstring Curl
3
15-18 reps
RPE 9
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Straight Leg Calf Raise
3
20-30 reps
RPE 7
3
Seated Hamstring Curl
3
15-18 reps
RPE 7
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Straight Leg Calf Raise
4
20-30 reps
RPE 8
3
Seated Hamstring Curl
3
15-18 reps
RPE 8
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
6
Decline Sit Up (Bodyweight)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8.5
2
Straight Leg Calf Raise
4
20-30 reps
RPE 8.5
3
Seated Hamstring Curl
3
15-18 reps
RPE 8.5
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8.5
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
RPE 9
2
Straight Leg Calf Raise
5
20-30 reps
RPE 9
3
Seated Hamstring Curl
3
15-18 reps
RPE 9
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 7
2
Overhead Press (Barbell)
3
6-10 reps
RPE 7
3
Straight Leg Calf Raise
3
20-30 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 7
6
Wrist Curls
3
20-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Straight Leg Calf Raise
3
20-30 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8
6
Wrist Curls
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8.5
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
20-30 reps
RPE 8.5
4
Leg Extension
3
12-15 reps
RPE 8.5
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8.5
6
Wrist Curls
3
20-30 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
6-10 reps
RPE 9
2
Overhead Press (Barbell)
4
6-10 reps
RPE 9
3
Straight Leg Calf Raise
4
20-30 reps
RPE 9
4
Leg Extension
4
12-15 reps
RPE 9
5
Ez-Bar Skull Crusher
4
12-15 reps
RPE 9
6
Wrist Curls
4
20-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 7
2
Overhead Press (Barbell)
2
6-10 reps
RPE 7
3
Straight Leg Calf Raise
3
20-30 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 7
6
Wrist Curls
2
20-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Straight Leg Calf Raise
3
20-30 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8
6
Wrist Curls
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8.5
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
20-30 reps
RPE 8.5
4
Leg Extension
3
12-15 reps
RPE 8.5
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8.5
6
Wrist Curls
3
20-30 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
6-10 reps
RPE 9
2
Overhead Press (Barbell)
4
6-10 reps
RPE 9
3
Straight Leg Calf Raise
4
20-30 reps
RPE 9
4
Leg Extension
4
12-15 reps
RPE 9
5
Ez-Bar Skull Crusher
4
12-15 reps
RPE 9
6
Wrist Curls
4
20-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 7
2
Overhead Press (Barbell)
2
6-10 reps
RPE 7
3
Straight Leg Calf Raise
3
20-30 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 7
6
Wrist Curls
2
20-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Straight Leg Calf Raise
3
20-30 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8
6
Wrist Curls
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8.5
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
20-30 reps
RPE 8.5
4
Leg Extension
3
12-15 reps
RPE 8.5
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8.5
6
Wrist Curls
3
20-30 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
6-10 reps
RPE 9
2
Overhead Press (Barbell)
4
6-10 reps
RPE 9
3
Straight Leg Calf Raise
4
20-30 reps
RPE 9
4
Leg Extension
4
12-15 reps
RPE 9
5
Ez-Bar Skull Crusher
4
12-15 reps
RPE 9
6
Wrist Curls
4
20-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Incline Press (Any)
3
6-10 reps
RPE 7
3
Leg Extension
3
15-18 reps
RPE 7
4
Skiers (Dumbbell)
3
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
6
Decline Sit Up (Bodyweight)
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Incline Press (Any)
3
8-12 reps
RPE 8
3
Leg Extension
3
15-18 reps
RPE 8
4
Skiers (Dumbbell)
3
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
2
Incline Press (Any)
3
8-12 reps
RPE 8.5
3
Leg Extension
3
15-18 reps
RPE 8.5
4
Skiers (Dumbbell)
3
12-15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 9
2
Incline Press (Any)
4
8-12 reps
RPE 9
3
Leg Extension
4
15-18 reps
RPE 9
4
Skiers (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Decline Sit Up (Bodyweight)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Incline Press (Any)
3
6-10 reps
RPE 7
3
Leg Extension
2
15-18 reps
RPE 7
4
Skiers (Dumbbell)
2
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
6
Decline Sit Up (Bodyweight)
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Incline Press (Any)
3
8-12 reps
RPE 8
3
Leg Extension
3
15-18 reps
RPE 8
4
Skiers (Dumbbell)
3
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
2
Incline Press (Any)
3
8-12 reps
RPE 8.5
3
Leg Extension
3
15-18 reps
RPE 8.5
4
Skiers (Dumbbell)
3
12-15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 9
2
Incline Press (Any)
4
8-12 reps
RPE 9
3
Leg Extension
4
15-18 reps
RPE 9
4
Skiers (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Decline Sit Up (Bodyweight)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Incline Press (Any)
3
6-10 reps
RPE 7
3
Leg Extension
2
15-18 reps
RPE 7
4
Skiers (Dumbbell)
2
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
6
Decline Sit Up (Bodyweight)
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Incline Press (Any)
3
8-12 reps
RPE 8
3
Leg Extension
3
15-18 reps
RPE 8
4
Skiers (Dumbbell)
3
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
2
Incline Press (Any)
3
8-12 reps
RPE 8.5
3
Leg Extension
3
15-18 reps
RPE 8.5
4
Skiers (Dumbbell)
3
12-15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 9
2
Incline Press (Any)
4
8-12 reps
RPE 9
3
Leg Extension
4
15-18 reps
RPE 9
4
Skiers (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Decline Sit Up (Bodyweight)
4
12-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@7
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7
4
Shrug (Dumbbell)
2 Sets
10-15 Reps
@7
5
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@7
6
Reverse Wrist Curl (Dumbbell)
3 Sets
15-25 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@7
2
Straight Leg Calf Raise
3 Sets
20-30 Reps
@7
3
Seated Hamstring Curl
3 Sets
15-18 Reps
@7
4
Ez-Bar Skull Crusher
3 Sets
12-15 Reps
@7
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@7
6
Decline Sit Up (Bodyweight)
3 Sets
12-15 Reps
@7
Day 3
1
Barbell Row
3 Sets
6-10 Reps
@7
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@7
3
Straight Leg Calf Raise
3 Sets
20-30 Reps
@7
4
Leg Extension
3 Sets
12-15 Reps
@7
5
Ez-Bar Skull Crusher
3 Sets
12-15 Reps
@7
6
Wrist Curls
3 Sets
20-30 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7
2
Incline Press (Any)
3 Sets
6-10 Reps
@7
3
Leg Extension
3 Sets
15-18 Reps
@7
4
Skiers (Dumbbell)
3 Sets
12-15 Reps
@7
5
Incline Curl (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
6
Decline Sit Up (Bodyweight)
2 Sets
12-15 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Suh_DudeAge 33, Man
9 months ago
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
🐎🐓