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BoostcampPNG

Modified 5x5

by Mul7elwa E.
1 athletes joined

Program Description

strength and size in the right places

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 30, 2024 02:13
  • Last Edited
    Sep 09, 2024 10:55
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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 (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 extension
2 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 Raise
2 Sets
6 Reps
@9.5