5.0
(1 rating)
Program Description
This workout split will give you crazy numbers on your SBD, as well as some insane calisthenics skills. You will be untouchable.
Program Overview
- LevelAdvanced
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedAug 25, 2025 02:21
- Last EditedOct 08, 2025 11:22

Summary
Unleash your inner strength with the 4-Day Primal Beast Split, a comprehensive 16-week program designed for serious lifters. This split focuses on major muscle groups each week, combining heavy compound lifts with targeted accessory work to maximize hypertrophy and strength gains. With four training days per week, you'll engage in a variety of exercises, from barbell bench presses to weighted pull-ups, ensuring balanced development and explosive power. Equip yourself with the tools you need to transform your physique and dominate your workouts!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Chest
10.9%
Upper Back
9.3%
Abs
8.5%
Glutes
8.3%
Hamstrings
7.6%
Lats
7.4%
Quadriceps
7.4%
Calves
5.2%
Biceps
4.7%
Front Delts
4.7%
Lower Back
4.7%
Forearms
3.1%
Rear Delts
2.6%
Middle Delts
1%
Adductors
1%
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
5-15 mins
RPE 7
4
Hanging Leg Raise
3
10-15 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
5-15 mins
RPE 7
4
Hanging Leg Raise
3
10-15 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
5-15 mins
RPE 7
4
Hanging Leg Raise
3
10-15 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
5-15 mins
RPE 7
4
Hanging Leg Raise
3
10-15 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
5-15 mins
RPE 7
4
Hanging Leg Raise
3
10-15 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
5-15 mins
RPE 7
4
Hanging Leg Raise
3
10-15 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
5-15 mins
RPE 7
4
Hanging Leg Raise
3
10-15 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
5-15 mins
RPE 7
4
Hanging Leg Raise
3
10-15 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
5-15 mins
RPE 7
4
Hanging Leg Raise
3
10-15 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
5-15 mins
RPE 7
4
Hanging Leg Raise
3
10-15 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
5-15 mins
RPE 7
4
Hanging Leg Raise
3
10-15 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
5-15 mins
RPE 7
4
Hanging Leg Raise
3
10-15 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
5-15 mins
RPE 7
4
Hanging Leg Raise
3
10-15 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
5-15 mins
RPE 7
4
Hanging Leg Raise
3
10-15 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
5-15 mins
RPE 7
4
Hanging Leg Raise
3
10-15 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
5-15 mins
RPE 7
4
Hanging Leg Raise
3
10-15 reps
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 6
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 6
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 6
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 6
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 6
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 6
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 6
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 6
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 6
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 6
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 6
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 6
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 6
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 6
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 6
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 6
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
3-5 Reps
5-8 Reps
6-10 Reps
@9
@8
@7
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@7
@6
3
Dip (Weighted)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@7
@6
4
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@7
@6
5
Chest Fly (Cable)3 Sets
8-12 Reps
@7
6
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@7
Day 2
1
Pull-Up (Weighted)3 Sets
5-8 Reps
@9
2
Dip (Weighted)3 Sets
6-10 Reps
@7
3
Front Lever4 Sets
5-15 mins
@7
4
Hanging Leg Raise3 Sets
10-15 Reps
@6
5
Rear Delt Fly (Cable)3 Sets
8-12 Reps
@7
6
Wrist Curls3 Sets
8-12 Reps
@7
7
Standing Calf Raise3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@7
2
Romanian Deadlift (Barbell)2 Sets
1 Set
6-10 Reps
8-12 Reps
@8
@7
3
Hip Thrust (Barbell)2 Sets
1 Set
6-10 Reps
8-12 Reps
@7
@6
4
Leg Extension3 Sets
8-12 Reps
@7
5
Standing Calf Raise3 Sets
8-12 Reps
@8
Day 4
1
Deadlift (Barbell)1 Set
1 Set
3-5 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
@8
3
Bent Over Row (Barbell)3 Sets
6-10 Reps
@7
4
Shrug (Barbell)3 Sets
8-12 Reps
@7
5
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
@7