logo
BoostcampPNG

Swoletariat 0.5 – For The Stressful Times

by Bryan L.
1 athletes joined

Program Description

**Swoletariat 0.5 – For The Stressful Times** is a comprehensive 12-week powerbuilding program designed to help you build strength and muscle while managing stress. With 48 training sessions spread across the weeks, each workout lasts about 90 minutes, combining compound lifts and accessory work to maximize your gains. This program caters to intermediate and advanced lifters, requiring access to a full gym for optimal results. Get ready to push your limits and transform your physique while navigating life's challenges!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 28, 2025 06:54
  • Last Edited
    Sep 28, 2025 09:31
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Glutes
9.6%
Quadriceps
8.9%
Front Delts
8.3%
Chest
8.1%
Lower Back
7.8%
Hamstrings
7.7%
Lats
7.3%
Triceps
6.5%
Biceps
6.5%
Abs
6.3%
Rear Delts
4.4%
Middle Delts
3.6%
Adductors
2.9%
Abductors
0.4%
Forearms
0.1%
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
Deadlift (Barbell)
1
6 reps
RPE 6
2
Deadlift (Paused)
3
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Cossack Squat
2
12-15 reps
-
5
Leg Press
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 6
2
Deadlift (Paused)
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Cossack Squat
3
12-15 reps
-
5
Leg Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 8
2
Deadlift (Paused)
3
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Cossack Squat
3
12-15 reps
-
5
Leg Press
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Cossack Squat
2
12-15 reps
-
4
Leg Press
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 6
2
Deadlift (Paused)
3
4 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Cossack Squat
2
12-15 reps
-
5
Leg Press
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 6
2
Deadlift (Paused)
3
4 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Cossack Squat
2
12-15 reps
-
5
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 8
2
Deadlift (Paused)
3
4 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4
Cossack Squat
2
12-15 reps
-
5
Leg Press
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Cossack Squat
2
12-15 reps
-
4
Leg Press
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 6
2
Deadlift (Paused)
3
3 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
4
Cossack Squat
2
12-15 reps
-
5
Leg Press
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 6
2
Deadlift (Paused)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
4
Cossack Squat
2
12-15 reps
-
5
Leg Press
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 8
2
Deadlift (Paused)
3
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
4
Cossack Squat
2
12-15 reps
-
5
Leg Press
4
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
3
Cossack Squat
2
12-15 reps
-
4
Leg Press
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
3
6 reps
RPE 6
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
1
30 reps
RPE 10
6
Upright Row (Dumbbell)
2
12-15 reps
RPE 8
7
Pull-Up (Weighted)
1
20 reps
-
8
Hanging Leg Raise
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
1
30 reps
RPE 10
6
Upright Row (Dumbbell)
2
12-15 reps
RPE 8
7
Pull-Up (Weighted)
1
22 reps
-
8
Hanging Leg Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
1
30 reps
RPE 10
6
Upright Row (Dumbbell)
3
12-15 reps
RPE 8
7
Pull-Up (Weighted)
1
25 reps
-
8
Hanging Leg Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
1
30 reps
RPE 10
5
Upright Row (Dumbbell)
2
12-15 reps
RPE 8
6
Pull-Up (Weighted)
1
20 reps
-
7
Hanging Leg Raise
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
3
6 reps
RPE 6
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
40 reps
RPE 10
6
Upright Row (Dumbbell)
2
12-15 reps
RPE 8
7
Pull-Up (Weighted)
1
22 reps
-
8
Hanging Leg Raise
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
40 reps
RPE 10
6
Upright Row (Dumbbell)
3
12-15 reps
RPE 8
7
Pull-Up (Weighted)
1
25 reps
-
8
Hanging Leg Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
40 reps
RPE 10
6
Upright Row (Dumbbell)
3
12-15 reps
RPE 8
7
Pull-Up (Weighted)
1
27 reps
-
8
Hanging Leg Raise
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
4
Incline Curl (Dumbbell)
1
40 reps
RPE 10
5
Upright Row (Dumbbell)
2
12-15 reps
RPE 8
6
Pull-Up (Weighted)
1
22 reps
-
7
Hanging Leg Raise
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
3
6 reps
RPE 6
3
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Incline Curl (Dumbbell)
1
45 reps
RPE 10
6
Upright Row (Dumbbell)
2
8-12 reps
RPE 8
7
Pull-Up (Weighted)
1
25 reps
-
8
Hanging Leg Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
Incline Curl (Dumbbell)
1
45 reps
RPE 10
6
Upright Row (Dumbbell)
2
8-12 reps
RPE 8
7
Pull-Up (Weighted)
1
28 reps
-
8
Hanging Leg Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
5
Incline Curl (Dumbbell)
1
45 reps
RPE 10
6
Upright Row (Dumbbell)
3
8-12 reps
RPE 8
7
Pull-Up (Weighted)
1
30 reps
-
8
Hanging Leg Raise
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
1
45 reps
RPE 10
5
Upright Row (Dumbbell)
2
8-12 reps
RPE 8
6
Pull-Up (Weighted)
1
25 reps
-
7
Hanging Leg Raise
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
3
Front Squat (Barbell)
2
8-12 reps
RPE 8
4
Back Extension (Weighted)
2
12-15 reps
RPE 8
5
Copenhagen Plank
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 7
3
Front Squat (Barbell)
2
8-12 reps
RPE 8
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5
Copenhagen Plank
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
RPE 8
2
Squat (Paused)
3
6 reps
RPE 8
3
Front Squat (Barbell)
3
8-12 reps
RPE 8
4
Back Extension (Weighted)
4
12-15 reps
RPE 8
5
Copenhagen Plank
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 10
2
Front Squat (Barbell)
2
8-12 reps
RPE 8
3
Back Extension (Weighted)
2
12-15 reps
RPE 8
4
Copenhagen Plank
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Pin Squat (Barbell)
3
5 reps
RPE 6
3
Front Squat (Barbell)
2
6-10 reps
RPE 8
4
Back Extension (Weighted)
2
8-12 reps
RPE 8
5
Copenhagen Plank
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 6
2
Pin Squat (Barbell)
3
5 reps
RPE 7
3
Front Squat (Barbell)
2
6-10 reps
RPE 8
4
Back Extension (Weighted)
3
8-12 reps
RPE 8
5
Copenhagen Plank
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
RPE 8
2
Pin Squat (Barbell)
3
5 reps
RPE 8
3
Front Squat (Barbell)
3
6-10 reps
RPE 8
4
Back Extension (Weighted)
4
8-12 reps
RPE 8
5
Copenhagen Plank
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Back Extension (Weighted)
2
8-12 reps
RPE 8
4
Copenhagen Plank
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Pin Squat (Barbell)
3
3 reps
RPE 6
3
Front Squat (Barbell)
2
5-8 reps
RPE 8
4
Back Extension (Weighted)
2
6-10 reps
RPE 8
5
Copenhagen Plank
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 6
2
Pin Squat (Barbell)
3
3 reps
RPE 7
3
Front Squat (Barbell)
3
5-8 reps
RPE 8
4
Back Extension (Weighted)
3
6-10 reps
RPE 8
5
Copenhagen Plank
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Pin Squat (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
4
5-8 reps
RPE 8
4
Back Extension (Weighted)
4
6-10 reps
RPE 8
5
Copenhagen Plank
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 10
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3
Back Extension (Weighted)
2
6-10 reps
RPE 8
4
Copenhagen Plank
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row (Smith)
1
AMRAP
-
2
Barbell Row (Smith)
3
6 reps
RPE 6
3
Incline Press (Smith)
2
12-15 reps
RPE 8.5
4
JM Press (Smith Machine)
2
12-15 reps
RPE 8.5
5
Upright Row (Smith)
2
15-20 reps
RPE 10
6
Pulldown (Machine)
2
12-15 reps
RPE 8
7A
Reverse Pec Deck
2
15-20 reps
RPE 10
7B
Pec Deck (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row (Smith)
1
AMRAP
-
2
Barbell Row (Smith)
3
8 reps
RPE 6
3
Incline Press (Smith)
3
12-15 reps
RPE 8.5
4
JM Press (Smith Machine)
3
12-15 reps
RPE 8.5
5
Upright Row (Smith)
3
15-20 reps
RPE 10
6
Pulldown (Machine)
3
12-15 reps
RPE 8
7A
Reverse Pec Deck
2
15-20 reps
RPE 10
7B
Pec Deck (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row (Smith)
1
AMRAP
-
2
Barbell Row (Smith)
3
10 reps
RPE 8
3
Incline Press (Smith)
3
12-15 reps
RPE 8.5
4
JM Press (Smith Machine)
3
12-15 reps
RPE 8.5
5
Upright Row (Smith)
3
15-20 reps
RPE 10
6
Pulldown (Machine)
3
12-15 reps
RPE 8
7A
Reverse Pec Deck
3
15-20 reps
RPE 10
7B
Pec Deck (Machine)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row (Smith)
3
10 reps
RPE 6
2
Incline Press (Smith)
2
12-15 reps
RPE 8.5
3
JM Press (Smith Machine)
2
12-15 reps
RPE 8.5
4
Upright Row (Smith)
2
15-20 reps
RPE 10
5
Pulldown (Machine)
2
12-15 reps
RPE 8
6A
Reverse Pec Deck
2
15-20 reps
RPE 10
6B
Pec Deck (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row (Smith)
1
AMRAP
-
2
Barbell Row (Smith)
3
6 reps
RPE 6
3
Incline Press (Smith)
2
8-12 reps
RPE 8.5
4
JM Press (Smith Machine)
2
8-12 reps
RPE 8.5
5
Upright Row (Smith)
2
12-18 reps
RPE 10
6
Pulldown (Machine)
2
8-12 reps
RPE 8
7A
Reverse Pec Deck
2
12-18 reps
RPE 10
7B
Pec Deck (Machine)
2
12-18 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row (Smith)
1
AMRAP
-
2
Barbell Row (Smith)
3
8 reps
RPE 6
3
Incline Press (Smith)
3
8-12 reps
RPE 8.5
4
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5
Upright Row (Smith)
3
12-18 reps
RPE 10
6
Pulldown (Machine)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
2
12-18 reps
RPE 10
7B
Pec Deck (Machine)
2
12-18 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row (Smith)
1
AMRAP
-
2
Barbell Row (Smith)
3
10 reps
RPE 8
3
Incline Press (Smith)
3
8-12 reps
RPE 8.5
4
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5
Upright Row (Smith)
3
12-18 reps
RPE 10
6
Pulldown (Machine)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
12-18 reps
RPE 10
7B
Pec Deck (Machine)
3
12-18 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row (Smith)
3
10 reps
RPE 8
2
Incline Press (Smith)
2
8-12 reps
RPE 8.5
3
JM Press (Smith Machine)
2
8-12 reps
RPE 8.5
4
Upright Row (Smith)
2
12-18 reps
RPE 10
5
Pulldown (Machine)
2
8-12 reps
RPE 8
6A
Reverse Pec Deck
2
12-18 reps
RPE 10
6B
Pec Deck (Machine)
2
12-18 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row (Smith)
1
AMRAP
-
2
Barbell Row (Smith)
3
6 reps
RPE 6
3
Incline Press (Smith)
2
6-10 reps
RPE 8.5
4
JM Press (Smith Machine)
2
6-10 reps
RPE 8.5
5
Upright Row (Smith)
2
12-15 reps
RPE 10
6
Pulldown (Machine)
2
6-10 reps
RPE 8
7A
Reverse Pec Deck
2
12-15 reps
RPE 10
7B
Pec Deck (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row (Smith)
1
AMRAP
-
2
Barbell Row (Smith)
3
8 reps
RPE 6
3
Incline Press (Smith)
3
6-10 reps
RPE 8.5
4
JM Press (Smith Machine)
3
6-10 reps
RPE 8.5
5
Upright Row (Smith)
3
12-15 reps
RPE 10
6
Pulldown (Machine)
3
6-10 reps
RPE 8
7A
Reverse Pec Deck
2
12-15 reps
RPE 10
7B
Pec Deck (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row (Smith)
1
AMRAP
-
2
Barbell Row (Smith)
3
10 reps
RPE 8
3
Incline Press (Smith)
4
6-10 reps
RPE 8.5
4
JM Press (Smith Machine)
4
6-10 reps
RPE 8.5
5
Upright Row (Smith)
4
12-15 reps
RPE 10
6
Pulldown (Machine)
4
6-10 reps
RPE 8
7A
Reverse Pec Deck
3
12-15 reps
RPE 10
7B
Pec Deck (Machine)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row (Smith)
3
10 reps
RPE 8
2
Incline Press (Smith)
2
6-10 reps
RPE 8.5
3
JM Press (Smith Machine)
2
6-10 reps
RPE 8.5
4
Upright Row (Smith)
2
12-15 reps
RPE 10
5
Pulldown (Machine)
2
6-10 reps
RPE 8
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Pec Deck (Machine)
2
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
6 Reps
@6
2
Deadlift (Paused)
3 Sets
6 Reps
@6
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Cossack Squat
2 Sets
12-15 Reps
-
5
Leg Press
2 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
AMRAP
-
2
Bench Press (Barbell)
3 Sets
6 Reps
@6
3
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8
4
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
@8
5
Incline Curl (Dumbbell)
1 Set
30 Reps
@10
6
Upright Row (Dumbbell)
2 Sets
12-15 Reps
@8
7
Pull-Up (Weighted)
1 Set
20 Reps
-
8
Hanging Leg Raise
2 Sets
20-30 Reps
-
Day 3
1
Squat (Barbell)
1 Set
6 Reps
@6
2
Squat (Paused)
3 Sets
6 Reps
@6
3
Front Squat (Barbell)
2 Sets
8-12 Reps
@8
4
Back Extension (Weighted)
2 Sets
12-15 Reps
@8
5
Copenhagen Plank
2 Sets
8-12 Reps
-
Day 4
1
Barbell Row (Smith)
1 Set
AMRAP
-
2
Barbell Row (Smith)
3 Sets
6 Reps
@6
3
Incline Press (Smith)
2 Sets
12-15 Reps
@8.5
4
JM Press (Smith Machine)
2 Sets
12-15 Reps
@8.5
5
Upright Row (Smith)
2 Sets
15-20 Reps
@10
6
Pulldown (Machine)
2 Sets
12-15 Reps
@8
7A
Reverse Pec Deck
2 Sets
15-20 Reps
@10
7B
Pec Deck (Machine)
2 Sets
15-20 Reps
@10