Program Description
strength and size in the right places
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJun 30, 2024 02:13
- Last EditedJun 18, 2025 09:58
Summary
Transform your strength training routine with the Modified 5x5 program, designed to build muscle and power over 12 weeks. This 4-day-a-week plan incorporates classic compound lifts like squats, deadlifts, and bench presses, progressively increasing weights to challenge your limits. Each session focuses on major muscle groups, ensuring balanced development and optimal results. Whether you're a seasoned lifter or new to strength training, this program will elevate your performance and help you achieve your fitness goals.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
3
Chin-Up (Weighted)
1
1
1
1
5 reps
5 reps
3 reps
5 reps
50%
65%
75%
80%
4
Incline Bench Press (Dumbbell)
2
5 reps
RPE 9.5
5
Preacher Curl (Barbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
3
Chin-Up (Weighted)
1
1
1
1
5 reps
5 reps
3 reps
5 reps
50%
65%
75%
80%
4
Incline Bench Press (Dumbbell)
2
5 reps
RPE 9.5
5
Preacher Curl (Barbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
3
Chin-Up (Weighted)
1
1
1
1
5 reps
5 reps
3 reps
5 reps
50%
65%
75%
80%
4
Incline Bench Press (Dumbbell)
2
5 reps
RPE 9.5
5
Preacher Curl (Barbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
3
Chin-Up (Weighted)
1
1
1
1
5 reps
5 reps
3 reps
5 reps
50%
65%
75%
80%
4
Incline Bench Press (Dumbbell)
2
5 reps
RPE 9.5
5
Preacher Curl (Barbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
3
Chin-Up (Weighted)
1
1
1
1
5 reps
5 reps
3 reps
5 reps
50%
65%
75%
80%
4
Incline Bench Press (Dumbbell)
2
5 reps
RPE 9.5
5
Preacher Curl (Barbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
3
Chin-Up (Weighted)
1
1
1
1
5 reps
5 reps
3 reps
5 reps
50%
65%
75%
80%
4
Incline Bench Press (Dumbbell)
2
5 reps
RPE 9.5
5
Preacher Curl (Barbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
3
Chin-Up (Weighted)
1
1
1
1
5 reps
5 reps
3 reps
5 reps
50%
65%
75%
80%
4
Incline Bench Press (Dumbbell)
2
5 reps
RPE 9.5
5
Preacher Curl (Barbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
3
Chin-Up (Weighted)
1
1
1
1
5 reps
5 reps
3 reps
5 reps
50%
65%
75%
80%
4
Incline Bench Press (Dumbbell)
2
5 reps
RPE 9.5
5
Preacher Curl (Barbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
3
Chin-Up (Weighted)
1
1
1
1
5 reps
5 reps
3 reps
5 reps
50%
65%
75%
80%
4
Incline Bench Press (Dumbbell)
2
5 reps
RPE 9.5
5
Preacher Curl (Barbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
3
Chin-Up (Weighted)
1
1
1
1
5 reps
5 reps
3 reps
5 reps
50%
65%
75%
80%
4
Incline Bench Press (Dumbbell)
2
5 reps
RPE 9.5
5
Preacher Curl (Barbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
3
Chin-Up (Weighted)
1
1
1
1
5 reps
5 reps
3 reps
5 reps
50%
65%
75%
80%
4
Incline Bench Press (Dumbbell)
2
5 reps
RPE 9.5
5
Preacher Curl (Barbell)
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
3
Chin-Up (Weighted)
1
1
1
1
5 reps
5 reps
3 reps
5 reps
50%
65%
75%
80%
4
Incline Bench Press (Dumbbell)
2
5 reps
RPE 9.5
5
Preacher Curl (Barbell)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
50%
65%
70%
3
Romanian Deadlift (Barbell)
1
1
7 reps
6 reps
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
5
cross body extension
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
50%
65%
70%
3
Romanian Deadlift (Barbell)
1
1
7 reps
6 reps
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
5
cross body extension
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
50%
65%
70%
3
Romanian Deadlift (Barbell)
1
1
7 reps
6 reps
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
5
cross body extension
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
50%
65%
70%
3
Romanian Deadlift (Barbell)
1
1
7 reps
6 reps
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
5
cross body extension
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
50%
65%
70%
3
Romanian Deadlift (Barbell)
1
1
7 reps
6 reps
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
5
cross body extension
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
50%
65%
70%
3
Romanian Deadlift (Barbell)
1
1
7 reps
6 reps
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
5
cross body extension
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
50%
65%
70%
3
Romanian Deadlift (Barbell)
1
1
7 reps
6 reps
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
5
cross body extension
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
50%
65%
70%
3
Romanian Deadlift (Barbell)
1
1
7 reps
6 reps
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
5
cross body extension
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
50%
65%
70%
3
Romanian Deadlift (Barbell)
1
1
7 reps
6 reps
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
5
cross body extension
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
50%
65%
70%
3
Romanian Deadlift (Barbell)
1
1
7 reps
6 reps
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
5
cross body extension
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
50%
65%
70%
3
Romanian Deadlift (Barbell)
1
1
7 reps
6 reps
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
5
cross body extension
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
50%
65%
75%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
50%
65%
70%
3
Romanian Deadlift (Barbell)
1
1
7 reps
6 reps
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
5
cross body extension
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
3
Chin-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
50%
75%
85%
4
Shoulder Press (Machine)
2
6 reps
RPE 9.5
5
Lateral Raise (Cable)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
3
Chin-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
50%
75%
85%
4
Shoulder Press (Machine)
2
6 reps
RPE 9.5
5
Lateral Raise (Cable)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
3
Chin-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
50%
75%
85%
4
Shoulder Press (Machine)
2
6 reps
RPE 9.5
5
Lateral Raise (Cable)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
3
Chin-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
50%
75%
85%
4
Shoulder Press (Machine)
2
6 reps
RPE 9.5
5
Lateral Raise (Cable)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
3
Chin-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
50%
75%
85%
4
Shoulder Press (Machine)
2
6 reps
RPE 9.5
5
Lateral Raise (Cable)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
3
Chin-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
50%
75%
85%
4
Shoulder Press (Machine)
2
6 reps
RPE 9.5
5
Lateral Raise (Cable)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
3
Chin-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
50%
75%
85%
4
Shoulder Press (Machine)
2
6 reps
RPE 9.5
5
Lateral Raise (Cable)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
3
Chin-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
50%
75%
85%
4
Shoulder Press (Machine)
2
6 reps
RPE 9.5
5
Lateral Raise (Cable)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
3
Chin-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
50%
75%
85%
4
Shoulder Press (Machine)
2
6 reps
RPE 9.5
5
Lateral Raise (Cable)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
3
Chin-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
50%
75%
85%
4
Shoulder Press (Machine)
2
6 reps
RPE 9.5
5
Lateral Raise (Cable)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
3
Chin-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
50%
75%
85%
4
Shoulder Press (Machine)
2
6 reps
RPE 9.5
5
Lateral Raise (Cable)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
50%
65%
75%
85%
3
Chin-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
50%
75%
85%
4
Shoulder Press (Machine)
2
6 reps
RPE 9.5
5
Lateral Raise (Cable)
2
7 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
6 reps
RPE 9.5
2
Bicep Curl (EZ Bar)
2
6 reps
RPE 9.5
3
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
4
Standing Calf Raise
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
6 reps
RPE 9.5
2
Bicep Curl (EZ Bar)
2
6 reps
RPE 9.5
3
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
4
Standing Calf Raise
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
6 reps
RPE 9.5
2
Bicep Curl (EZ Bar)
2
6 reps
RPE 9.5
3
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
4
Standing Calf Raise
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
6 reps
RPE 9.5
2
Bicep Curl (EZ Bar)
2
6 reps
RPE 9.5
3
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
4
Standing Calf Raise
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
6 reps
RPE 9.5
2
Bicep Curl (EZ Bar)
2
6 reps
RPE 9.5
3
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
4
Standing Calf Raise
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
6 reps
RPE 9.5
2
Bicep Curl (EZ Bar)
2
6 reps
RPE 9.5
3
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
4
Standing Calf Raise
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
6 reps
RPE 9.5
2
Bicep Curl (EZ Bar)
2
6 reps
RPE 9.5
3
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
4
Standing Calf Raise
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
6 reps
RPE 9.5
2
Bicep Curl (EZ Bar)
2
6 reps
RPE 9.5
3
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
4
Standing Calf Raise
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
6 reps
RPE 9.5
2
Bicep Curl (EZ Bar)
2
6 reps
RPE 9.5
3
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
4
Standing Calf Raise
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
6 reps
RPE 9.5
2
Bicep Curl (EZ Bar)
2
6 reps
RPE 9.5
3
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
4
Standing Calf Raise
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
6 reps
RPE 9.5
2
Bicep Curl (EZ Bar)
2
6 reps
RPE 9.5
3
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
4
Standing Calf Raise
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
6 reps
RPE 9.5
2
Bicep Curl (EZ Bar)
2
6 reps
RPE 9.5
3
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
4
Standing Calf Raise
2
6 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
80%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
80%
3
Chin-Up (Weighted)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
50%
65%
75%
80%
4
Incline Bench Press (Dumbbell)2 Sets
5 Reps
@9.5
5
Preacher Curl (Barbell)2 Sets
6 Reps
@9.5
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
80%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
50%
65%
70%
3
Romanian Deadlift (Barbell)1 Set
1 Set
7 Reps
6 Reps
@9
@9
4
Chest Supported Row (Machine)2 Sets
6 Reps
@9.5
5
cross body extension2 Sets
6 Reps
@9.5
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
50%
65%
75%
85%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
50%
65%
75%
85%
3
Chin-Up (Weighted)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
50%
75%
85%
4
Shoulder Press (Machine)2 Sets
6 Reps
@9.5
5
Lateral Raise (Cable)2 Sets
7 Reps
@9.5
Day 4
1
Hip Adductor (Machine)2 Sets
6 Reps
@9.5
2
Bicep Curl (EZ Bar)2 Sets
6 Reps
@9.5
3
Tricep Pushdown (Cable)2 Sets
6 Reps
@9.5
4
Standing Calf Raise2 Sets
6 Reps
@9.5