logo
BoostcampPNG

12 Week Crusader Mode

by Caleb Darrow
1 athletes joined
5.0
(1 rating)

Program Description

Three week meso cycles for nine weeks increasing reps from week to week. Then accessory work drops off while volume and weight go up further for compounds. Last week is a small deload with SBD day for skill maintenance before comp day or gym PRs with squat and deadlift being separate days.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 19, 2024 02:10
  • Last Edited
    Apr 13, 2025 11:02
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
73%
2
Tempo Squat (Barbell)
3
2 reps
70%
3
Larsen Press (Barbell)
3
6 reps
66%
4
Incline Bench Press (Dumbbell)
1
2
7 reps
7 reps
RPE 10
RPE 8
5
Hammer Curl
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
73%
2
Tempo Squat (Barbell)
3
3 reps
70%
3
Larsen Press (Barbell)
3
7 reps
66%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Hammer Curl
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
73%
2
Tempo Squat (Barbell)
3
4 reps
70%
3
Larsen Press (Barbell)
3
8 reps
66%
4
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Hammer Curl
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
76%
2
Tempo Squat (Barbell)
3
2 reps
73%
3
Larsen Press (Barbell)
3
6 reps
69%
4
Incline Bench Press (Dumbbell)
1
2
7 reps
7 reps
RPE 10
RPE 8
5
Hammer Curl
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
76%
2
Tempo Squat (Barbell)
3
3 reps
73%
3
Larsen Press (Barbell)
3
7 reps
69%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Hammer Curl
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
76%
2
Tempo Squat (Barbell)
3
4 reps
73%
3
Larsen Press (Barbell)
3
8 reps
69%
4
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Hammer Curl
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
79%
2
Tempo Squat (Barbell)
3
2 reps
76%
3
Larsen Press (Barbell)
3
6 reps
74%
4
Incline Bench Press (Dumbbell)
1
2
7 reps
7 reps
RPE 10
RPE 8
5
Hammer Curl
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
79%
2
Tempo Squat (Barbell)
3
3 reps
76%
3
Larsen Press (Barbell)
3
7 reps
74%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Hammer Curl
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
79%
2
Tempo Squat (Barbell)
3
4 reps
76%
3
Larsen Press (Barbell)
3
8 reps
74%
4
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Hammer Curl
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
3
4 reps
81%
3
Tempo Squat (Barbell)
2
2 reps
78%
4
Larsen Press (Barbell)
5
6 reps
76%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
3
4 reps
83%
3
Tempo Squat (Barbell)
3
2 reps
80%
4
Larsen Press (Barbell)
5
6 reps
78%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
70%
2
Bench Press (Barbell)
3
2 reps
70%
3
Deadlift (Barbell)
3
2 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
70%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 7
3
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
4
Rolling Tricep Extension (Dumbbell)
3
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8
3
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
4
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 9
3
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
4
Rolling Tricep Extension (Dumbbell)
3
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
73%
70%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 7
3
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
4
Rolling Tricep Extension (Dumbbell)
3
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
73%
70%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8
3
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
4
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
73%
70%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 9
3
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
4
Rolling Tricep Extension (Dumbbell)
3
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
76%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 7
3
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
4
Rolling Tricep Extension (Dumbbell)
3
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
76%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8
3
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
4
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
76%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 9
3
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
4
Rolling Tricep Extension (Dumbbell)
3
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
4
4 reps
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
4
4 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
3
2 reps
78%
3
Squat (Paused)
3
2 reps
74%
4
Bench Press (Barbell)
1
1 reps
RPE 6
5
Bench Press (Barbell)
3
2 reps
78%
6
Long Pause Bench Press
3
2 reps
74%
7
Bicep Curl (Barbell)
3
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
3
3 reps
78%
3
Squat (Paused)
2
3 reps
74%
4
Bench Press (Barbell)
1
1 reps
RPE 7
5
Bench Press (Barbell)
3
3 reps
78%
6
Long Pause Bench Press
2
3 reps
74%
7
Bicep Curl (Barbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
3
4 reps
78%
3
Squat (Paused)
2
4 reps
74%
4
Bench Press (Barbell)
1
1 reps
RPE 8
5
Bench Press (Barbell)
3
4 reps
78%
6
Long Pause Bench Press
2
4 reps
74%
7
Bicep Curl (Barbell)
3
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
3
2 reps
81%
3
Squat (Paused)
2
2 reps
77%
4
Bench Press (Barbell)
1
1 reps
RPE 6
5
Bench Press (Barbell)
3
2 reps
81%
6
Long Pause Bench Press
2
2 reps
77%
7
Bicep Curl (Barbell)
3
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
3
3 reps
81%
3
Squat (Paused)
2
3 reps
77%
4
Bench Press (Barbell)
1
1 reps
RPE 7
5
Bench Press (Barbell)
3
3 reps
81%
6
Long Pause Bench Press
2
3 reps
77%
7
Bicep Curl (Barbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
3
4 reps
81%
3
Squat (Paused)
2
4 reps
77%
4
Bench Press (Barbell)
1
1 reps
RPE 8
5
Bench Press (Barbell)
3
4 reps
81%
6
Long Pause Bench Press
2
4 reps
77%
7
Bicep Curl (Barbell)
3
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
3
2 reps
84%
3
Squat (Paused)
2
2 reps
80%
4
Bench Press (Barbell)
1
1 reps
RPE 6
5
Bench Press (Barbell)
3
2 reps
84%
6
Long Pause Bench Press
2
2 reps
80%
7
Bicep Curl (Barbell)
3
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
3
3 reps
84%
3
Squat (Paused)
2
3 reps
80%
4
Bench Press (Barbell)
1
1 reps
RPE 7
5
Bench Press (Barbell)
3
3 reps
84%
6
Long Pause Bench Press
2
3 reps
80%
7
Bicep Curl (Barbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
3
4 reps
84%
3
Squat (Paused)
2
4 reps
80%
4
Bench Press (Barbell)
1
1 reps
RPE 8
5
Bench Press (Barbell)
3
4 reps
84%
6
Long Pause Bench Press
2
4 reps
80%
7
Bicep Curl (Barbell)
3
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
3
2 reps
86%
3
Squat (Paused)
2
2 reps
82%
4
Bench Press (Barbell)
1
1 reps
RPE 8
5
Bench Press (Barbell)
3
2 reps
86%
6
Long Pause Bench Press
3
2 reps
82%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
3
2 reps
88%
3
Squat (Paused)
3
2 reps
84%
4
Bench Press (Barbell)
1
1 reps
RPE 8
5
Bench Press (Barbell)
3
2 reps
88%
6
Long Pause Bench Press
3
2 reps
84%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
78%
3
Deadlift (Paused)
2
2 reps
74%
4
Bench Press (Close Grip)
3
4 reps
71%
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
78%
3
Deadlift (Paused)
2
3 reps
74%
4
Bench Press (Close Grip)
3
5 reps
71%
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
78%
3
Deadlift (Paused)
2
4 reps
74%
4
Bench Press (Close Grip)
3
6 reps
71%
5
Overhead Tricep Extension (Cable)
3
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
81%
3
Deadlift (Paused)
2
2 reps
77%
4
Bench Press (Close Grip)
3
4 reps
74%
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
81%
3
Deadlift (Paused)
2
3 reps
77%
4
Bench Press (Close Grip)
3
5 reps
74%
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
81%
3
Deadlift (Paused)
2
4 reps
77%
4
Bench Press (Close Grip)
3
6 reps
74%
5
Overhead Tricep Extension (Cable)
3
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
84%
3
Deadlift (Paused)
2
2 reps
80%
4
Bench Press (Close Grip)
3
4 reps
77%
5
Overhead Tricep Extension (Cable)
3
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
84%
3
Deadlift (Paused)
2
3 reps
80%
4
Bench Press (Close Grip)
3
5 reps
77%
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
-
84%
2
Deadlift (Paused)
2
4 reps
80%
3
Bench Press (Close Grip)
3
6 reps
77%
4
Overhead Tricep Extension (Cable)
3
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
2 reps
86%
3
Deadlift (Paused)
2
2 reps
82%
4
Bench Press (Close Grip)
3
4 reps
79%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
2 reps
88%
3
Deadlift (Paused)
2
2 reps
84%
4
Bench Press (Close Grip)
3
4 reps
81%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
7 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Face Pull
4
7 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
7 reps
RPE 9
5
Single Arm Rear Delt Fly (Cable)
4
7 reps
RPE 9
6
Lateral Raise (Machine)
4
7 reps
RPE 9
7
Incline Curl (Dumbbell)
4
7 reps
RPE 9
8
Tricep Pushdown (Cable)
4
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Face Pull
4
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
5
Single Arm Rear Delt Fly (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Machine)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
4
8 reps
RPE 9
8
Tricep Pushdown (Cable)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
9 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Face Pull
4
9 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
9 reps
RPE 9
5
Single Arm Rear Delt Fly (Cable)
4
9 reps
RPE 9
6
Lateral Raise (Machine)
4
9 reps
RPE 9
7
Incline Curl (Dumbbell)
4
9 reps
RPE 9
8
Tricep Pushdown (Cable)
4
9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
7 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Face Pull
4
7 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
7 reps
RPE 9
5
Single Arm Rear Delt Fly (Cable)
4
7 reps
RPE 9
6
Lateral Raise (Machine)
4
7 reps
RPE 9
7
Incline Curl (Dumbbell)
4
7 reps
RPE 9
8
Tricep Pushdown (Cable)
4
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Face Pull
4
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
5
Single Arm Rear Delt Fly (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Machine)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
4
8 reps
RPE 9
8
Tricep Pushdown (Cable)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
9 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Face Pull
4
9 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
9 reps
RPE 9
5
Single Arm Rear Delt Fly (Cable)
4
9 reps
RPE 9
6
Lateral Raise (Machine)
4
9 reps
RPE 9
7
Incline Curl (Dumbbell)
4
9 reps
RPE 9
8
Tricep Pushdown (Cable)
4
9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
7 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Face Pull
4
7 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
7 reps
RPE 9
5
Single Arm Rear Delt Fly (Cable)
4
7 reps
RPE 9
6
Lateral Raise (Machine)
4
7 reps
RPE 9
7
Incline Curl (Dumbbell)
4
7 reps
RPE 9
8
Tricep Pushdown (Cable)
4
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Face Pull
4
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
5
Single Arm Rear Delt Fly (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Machine)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
4
8 reps
RPE 9
8
Tricep Pushdown (Cable)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
9 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Face Pull
4
9 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
9 reps
RPE 9
5
Single Arm Rear Delt Fly (Cable)
4
9 reps
RPE 9
6
Lateral Raise (Machine)
4
9 reps
RPE 9
7
Incline Curl (Dumbbell)
4
9 reps
RPE 9
8
Tricep Pushdown (Cable)
4
9 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
70%
2
Romanian Deadlift (Dumbbell)
2 Sets
6 Reps
@7
3
Tempo Bench Press
1 Set
2 Sets
1 Reps
2 Reps
@6
-
4
Rolling Tricep Extension (Dumbbell)
3 Sets
7 Reps
@9
Day 1
1
Squat (Low Bar)
3 Sets
4 Reps
73%
2
Tempo Squat (Barbell)
3 Sets
2 Reps
70%
3
Larsen Press (Barbell)
3 Sets
6 Reps
66%
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
7 Reps
7 Reps
@10
@8
5
Hammer Curl
3 Sets
7 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Reps
@6
2
Deadlift (Barbell)
3 Sets
2 Reps
78%
3
Deadlift (Paused)
2 Sets
2 Reps
74%
4
Bench Press (Close Grip)
3 Sets
4 Reps
71%
5
Overhead Tricep Extension (Cable)
3 Sets
7 Reps
@10
Day 3
1
Squat (Low Bar)
1 Set
1 Reps
@6
2
Squat (Low Bar)
3 Sets
2 Reps
78%
3
Squat (Paused)
3 Sets
2 Reps
74%
4
Bench Press (Barbell)
1 Set
1 Reps
@6
5
Bench Press (Barbell)
3 Sets
2 Reps
78%
6
Long Pause Bench Press
3 Sets
2 Reps
74%
7
Bicep Curl (Barbell)
3 Sets
7 Reps
@10
Day 5
1
Chest Supported Row (Machine)
4 Sets
7 Reps
@9
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
3
Face Pull
4 Sets
7 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
7 Reps
@9
5
Single Arm Rear Delt Fly (Cable)
4 Sets
7 Reps
@9
6
Lateral Raise (Machine)
4 Sets
7 Reps
@9
7
Incline Curl (Dumbbell)
4 Sets
7 Reps
@9
8
Tricep Pushdown (Cable)
4 Sets
7 Reps
@9