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Dante0 Streetbuilding

by danial
2 athletes joined

Program Description

Build dip, chinup, squat, and bench strength while getting jacked

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    11 weeks
  • Time Per Workout
    160 minutes
  • Created
    Jan 01, 2025 08:40
  • Last Edited
    Jun 18, 2025 10:31

Summary

Dante0 Streetbuilding is an intense 11-week program designed for serious lifters ready to elevate their strength and physique. With six training days each week, you'll tackle a variety of compound and isolation movements, including barbell squats, weighted chin-ups, and Romanian deadlifts, all aimed at building muscle and enhancing performance. This program is perfect for those with a garage gym setup, providing a structured approach to maximize your gains while honing your technique. Get ready to transform your body and achieve your fitness goals with confidence!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
5
6-8 reps
RPE 8.5
3
Yates Row
3
8-10 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
5
6-8 reps
RPE 8.5
3
Yates Row
3
8-10 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
5
6-8 reps
RPE 8.5
3
Yates Row
3
8-10 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
5
6-8 reps
RPE 8.5
3
Yates Row
3
8-10 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8-9
2
Chin-Up (Weighted)
5
5-7 reps
RPE 8.5
3
Yates Row
3
8-10 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8-9
2
Chin-Up (Weighted)
5
5-7 reps
RPE 8.5
3
Yates Row
3
8-10 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8-9
2
Chin-Up (Weighted)
5
5-7 reps
RPE 8.5
3
Yates Row
3
8-10 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8-9
2
Chin-Up (Weighted)
5
5-7 reps
RPE 8.5
3
Yates Row
3
8-10 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-3 reps
RPE 8-9
2
Chin-Up (Weighted)
5
2-3 reps
RPE 9.5
3
Yates Row
3
8-10 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-2 reps
RPE 8-9
2
Chin-Up (Weighted)
5
1-2 reps
RPE 9.5
3
Yates Row
3
8-10 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1 reps
1 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-8 reps
RPE 8.5
2
Long Pause Bench Press
5
6-8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
8-10 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-8 reps
RPE 8.5
2
Long Pause Bench Press
5
6-8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
8-10 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-8 reps
RPE 8.5
2
Long Pause Bench Press
5
6-8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
8-10 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-8 reps
RPE 8.5
2
Long Pause Bench Press
5
6-8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
8-10 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5-7 reps
RPE 8.5
2
Long Pause Bench Press
5
5-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
8-10 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5-7 reps
RPE 8.5
2
Long Pause Bench Press
5
5-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
8-10 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5-7 reps
RPE 8.5
2
Long Pause Bench Press
5
5-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
8-10 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5-7 reps
RPE 8.5
2
Long Pause Bench Press
5
5-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
8-10 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
2-3 reps
RPE 9.5
2
Long Pause Bench Press
5
2-3 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
8-10 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1-2 reps
RPE 9.5
2
Long Pause Bench Press
4
1-2 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
8-10 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
10-12 reps
RPE 8-9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
2A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 8-9
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8-9
3A
Pinwheel Curl
2
10-12 reps
RPE 8-9
3B
Skull Crusher (Barbell)
2
12-15 reps
RPE 8-9
4A
Lu Raise
3
12-15 reps
RPE 8.5
4B
Shrug (Trap Bar)
3
10-12 reps
RPE 8-9
5A
Pullover (Dumbbell)
3
10-12 reps
RPE 8-9
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
10-12 reps
RPE 8-9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
2A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 8-9
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8-9
3A
Pinwheel Curl
2
10-12 reps
RPE 8-9
3B
Skull Crusher (Barbell)
2
12-15 reps
RPE 8-9
4A
Lu Raise
3
12-15 reps
RPE 8.5
4B
Shrug (Trap Bar)
3
10-12 reps
RPE 8-9
5A
Pullover (Dumbbell)
2
10-12 reps
RPE 8-9
5B
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
10-12 reps
RPE 8-9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
2A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 8-9
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8-9
3A
Pinwheel Curl
2
10-12 reps
RPE 8-9
3B
Skull Crusher (Barbell)
2
12-15 reps
RPE 8-9
4A
Lu Raise
3
12-15 reps
RPE 8.5
4B
Shrug (Trap Bar)
3
10-12 reps
RPE 8-9
5A
Pullover (Dumbbell)
2
10-12 reps
RPE 8-9
5B
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
10-12 reps
RPE 8-9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
2A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 8-9
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8-9
3A
Pinwheel Curl
2
10-12 reps
RPE 8-9
3B
Skull Crusher (Barbell)
2
12-15 reps
RPE 8-9
4A
Lu Raise
3
12-15 reps
RPE 8.5
4B
Shrug (Trap Bar)
3
10-12 reps
RPE 8-9
5A
Pullover (Dumbbell)
2
10-12 reps
RPE 8-9
5B
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
10-12 reps
RPE 8-9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
2A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 8-9
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8-9
3A
Pinwheel Curl
2
10-12 reps
RPE 8-9
3B
Skull Crusher (Barbell)
2
12-15 reps
RPE 8-9
4A
Lu Raise
3
12-15 reps
RPE 8.5
4B
Shrug (Trap Bar)
3
10-12 reps
RPE 8-9
5A
Pullover (Dumbbell)
2
10-12 reps
RPE 8-9
5B
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
10-12 reps
RPE 8-9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
2A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 8-9
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8-9
3A
Pinwheel Curl
2
10-12 reps
RPE 8-9
3B
Skull Crusher (Barbell)
2
12-15 reps
RPE 8-9
4A
Lu Raise
3
12-15 reps
RPE 8.5
4B
Shrug (Trap Bar)
3
10-12 reps
RPE 8-9
5A
Pullover (Dumbbell)
2
10-12 reps
RPE 8-9
5B
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
10-12 reps
RPE 8-9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
2A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 8-9
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8-9
3A
Pinwheel Curl
2
10-12 reps
RPE 8-9
3B
Skull Crusher (Barbell)
2
12-15 reps
RPE 8-9
4A
Lu Raise
3
12-15 reps
RPE 8.5
4B
Shrug (Trap Bar)
3
10-12 reps
RPE 8-9
5A
Pullover (Dumbbell)
2
10-12 reps
RPE 8-9
5B
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
10-12 reps
RPE 8-9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
2A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 8-9
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8-9
3A
Pinwheel Curl
2
10-12 reps
RPE 8-9
3B
Skull Crusher (Barbell)
2
12-15 reps
RPE 8-9
4A
Lu Raise
3
12-15 reps
RPE 8.5
4B
Shrug (Trap Bar)
3
10-12 reps
RPE 8-9
5A
Pullover (Dumbbell)
2
10-12 reps
RPE 8-9
5B
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
10-12 reps
RPE 8-9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
2A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 8-9
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8-9
3A
Pinwheel Curl
2
10-12 reps
RPE 8-9
3B
Skull Crusher (Barbell)
2
12-15 reps
RPE 8-9
4A
Lu Raise
3
12-15 reps
RPE 8.5
4B
Shrug (Trap Bar)
3
10-12 reps
RPE 8-9
5A
Pullover (Dumbbell)
2
10-12 reps
RPE 8-9
5B
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
10-12 reps
RPE 8-9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8-9
2A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 8-9
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8-9
3A
Pinwheel Curl
2
10-12 reps
RPE 8-9
3B
Skull Crusher (Barbell)
2
12-15 reps
RPE 8-9
4A
Lu Raise
3
12-15 reps
RPE 8.5
4B
Shrug (Trap Bar)
3
10-12 reps
RPE 8-9
5A
Pullover (Dumbbell)
2
10-12 reps
RPE 8-9
5B
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1 reps
1 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
5
6-8 reps
RPE 8.5
3
Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Dragon Fly
3
1 mins
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
5
6-8 reps
RPE 8.5
3
Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Dragon Fly
3
1 mins
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
5
6-8 reps
RPE 8.5
3
Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Dragon Fly
3
1 mins
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
5
6-8 reps
RPE 8.5
3
Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Dragon Fly
3
1 mins
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5-7 reps
RPE 8-9
2
Chin-Up (Weighted)
3
2
5-7 reps
6-8 reps
RPE 8.5
RPE 8.5
3
Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Dragon Fly
3
1 mins
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5-7 reps
RPE 8-9
2
Chin-Up (Weighted)
3
2
5-7 reps
6-8 reps
RPE 8.5
RPE 8.5
3
Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Dragon Fly
3
1 mins
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5-7 reps
RPE 8-9
2
Chin-Up (Weighted)
3
2
5-7 reps
6-8 reps
RPE 8.5
RPE 8.5
3
Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Dragon Fly
3
1 mins
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5-7 reps
RPE 8-9
2
Chin-Up (Weighted)
3
2
5-7 reps
6-8 reps
RPE 8.5
RPE 8.5
3
Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Dragon Fly
3
1 mins
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
2-3 reps
RPE 8-9
2
Chin-Up (Weighted)
5
2-3 reps
RPE 9.5
3
Deadlift (Barbell)
3
3 reps
RPE 9
4
Dragon Fly
3
1 mins
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
1-2 reps
RPE 8-9
2
Chin-Up (Weighted)
4
1-2 reps
RPE 9.5
3
Deadlift (Barbell)
3
3 reps
RPE 9
4
Dragon Fly
3
1 mins
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6A
Trap Bar Power Shrug
4
10 reps
RPE 9
6B
Neck Curl
4
15-20 reps
RPE 8
6C
Neck Extension
4
15-20 reps
RPE 8
7
Deficit Push Up
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
1 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-8 reps
RPE 8.5
2
Incline Bench Press (Barbell)
5
6-8 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
10-12 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-8 reps
RPE 8.5
2
Incline Bench Press (Barbell)
5
6-8 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
10-12 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-8 reps
RPE 8.5
2
Incline Bench Press (Barbell)
5
6-8 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
10-12 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-8 reps
RPE 8.5
2
Incline Bench Press (Barbell)
5
6-8 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
10-12 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5-7 reps
RPE 8.5
2
Incline Bench Press (Barbell)
5
5-7 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
10-12 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5-7 reps
RPE 8.5
2
Incline Bench Press (Barbell)
5
5-7 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
10-12 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5-7 reps
RPE 8.5
2
Incline Bench Press (Barbell)
5
5-7 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
10-12 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5-7 reps
RPE 8.5
2
Incline Bench Press (Barbell)
5
5-7 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Seated Military Press (Barbell)
3
10-12 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
2-3 reps
RPE 9.5
2
Incline Bench Press (Barbell)
5
2-3 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Seated Military Press (Barbell)
3
10-12 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1-2 reps
RPE 9.5
2
Incline Bench Press (Barbell)
4
1-2 reps
RPE 9.5
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Seated Military Press (Barbell)
3
10-12 reps
RPE 9.5
5A
Cable Pronations
4
15-20 reps
RPE 8.5
5B
Wrist Curls
4
15-20 reps
RPE 8.5
6
Deficit Push Up
5
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-9
1B
JM Press
1
10-12 reps
RPE 8-9
2A
Preacher Hammer Curl
2
12-15 reps
RPE 8-9
2B
French Press
2
12-15 reps
RPE 8-9
3A
Face Pull
3
10-12 reps
RPE 8-9
3B
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
4A
Cable Pronations
4
15-20 reps
RPE 8.5
4B
Wrist Curls
4
15-20 reps
RPE 8.5
5A
Pullover (Dumbbell)
3
10-12 reps
RPE 8-9
5B
Bicep Curl (Barbell)
3
7-9 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-9
1B
JM Press
1
10-12 reps
RPE 8-9
2A
Preacher Hammer Curl
2
12-15 reps
RPE 8-9
2B
French Press
2
12-15 reps
RPE 8-9
3A
Face Pull
3
10-12 reps
RPE 8-9
3B
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
4A
Cable Pronations
4
15-20 reps
RPE 8.5
4B
Wrist Curls
4
15-20 reps
RPE 8.5
5A
Pullover (Dumbbell)
1
10-12 reps
RPE 8-9
5B
Bicep Curl (Barbell)
1
7-9 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-9
1B
JM Press
1
10-12 reps
RPE 8-9
2A
Preacher Hammer Curl
2
12-15 reps
RPE 8-9
2B
French Press
2
12-15 reps
RPE 8-9
3A
Face Pull
3
10-12 reps
RPE 8-9
3B
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
4A
Cable Pronations
4
15-20 reps
RPE 8.5
4B
Wrist Curls
4
15-20 reps
RPE 8.5
5A
Pullover (Dumbbell)
1
10-12 reps
RPE 8-9
5B
Bicep Curl (Barbell)
1
7-9 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-9
1B
JM Press
1
10-12 reps
RPE 8-9
2A
Preacher Hammer Curl
2
12-15 reps
RPE 8-9
2B
French Press
2
12-15 reps
RPE 8-9
3A
Face Pull
3
10-12 reps
RPE 8-9
3B
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
4A
Cable Pronations
4
15-20 reps
RPE 8.5
4B
Wrist Curls
4
15-20 reps
RPE 8.5
5A
Pullover (Dumbbell)
1
10-12 reps
RPE 8-9
5B
Bicep Curl (Barbell)
1
7-9 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-9
1B
JM Press
1
10-12 reps
RPE 8-9
2A
Preacher Hammer Curl
2
12-15 reps
RPE 8-9
2B
French Press
2
12-15 reps
RPE 8-9
3A
Face Pull
3
10-12 reps
RPE 8-9
3B
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
4A
Cable Pronations
4
15-20 reps
RPE 8.5
4B
Wrist Curls
4
15-20 reps
RPE 8.5
5A
Pullover (Dumbbell)
1
10-12 reps
RPE 8-9
5B
Bicep Curl (Barbell)
1
7-9 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-9
1B
JM Press
1
10-12 reps
RPE 8-9
2A
Preacher Hammer Curl
2
12-15 reps
RPE 8-9
2B
French Press
2
12-15 reps
RPE 8-9
3A
Face Pull
3
10-12 reps
RPE 8-9
3B
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
4A
Cable Pronations
4
15-20 reps
RPE 8.5
4B
Wrist Curls
4
15-20 reps
RPE 8.5
5A
Pullover (Dumbbell)
1
10-12 reps
RPE 8-9
5B
Bicep Curl (Barbell)
1
7-9 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-9
1B
JM Press
1
10-12 reps
RPE 8-9
2A
Preacher Hammer Curl
2
12-15 reps
RPE 8-9
2B
French Press
2
12-15 reps
RPE 8-9
3A
Face Pull
3
10-12 reps
RPE 8-9
3B
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
4A
Cable Pronations
4
15-20 reps
RPE 8.5
4B
Wrist Curls
4
15-20 reps
RPE 8.5
5A
Pullover (Dumbbell)
1
10-12 reps
RPE 8-9
5B
Bicep Curl (Barbell)
1
7-9 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-9
1B
JM Press
1
10-12 reps
RPE 8-9
2A
Preacher Hammer Curl
2
12-15 reps
RPE 8-9
2B
French Press
2
12-15 reps
RPE 8-9
3A
Face Pull
3
10-12 reps
RPE 8-9
3B
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
4A
Cable Pronations
4
15-20 reps
RPE 8.5
4B
Wrist Curls
4
15-20 reps
RPE 8.5
5A
Pullover (Dumbbell)
1
10-12 reps
RPE 8-9
5B
Bicep Curl (Barbell)
1
7-9 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-9
1B
JM Press
1
10-12 reps
RPE 8-9
2A
Preacher Hammer Curl
2
12-15 reps
RPE 8-9
2B
French Press
2
12-15 reps
RPE 8-9
3A
Face Pull
3
10-12 reps
RPE 8-9
3B
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
4A
Cable Pronations
4
15-20 reps
RPE 8.5
4B
Wrist Curls
4
15-20 reps
RPE 8.5
5A
Pullover (Dumbbell)
1
10-12 reps
RPE 8-9
5B
Bicep Curl (Barbell)
1
7-9 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8-9
1B
JM Press
1
10-12 reps
RPE 8-9
2A
Preacher Hammer Curl
2
12-15 reps
RPE 8-9
2B
French Press
2
12-15 reps
RPE 8-9
3A
Face Pull
3
10-12 reps
RPE 8-9
3B
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
4A
Cable Pronations
4
15-20 reps
RPE 8.5
4B
Wrist Curls
4
15-20 reps
RPE 8.5
5A
Pullover (Dumbbell)
1
10-12 reps
RPE 8-9
5B
Bicep Curl (Barbell)
1
7-9 reps
RPE 8-9
6
Deficit Push Up
5
15 reps
RPE 9
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@8-9
2
Chin-Up (Weighted)
5 Sets
6-8 Reps
@8.5
3
Yates Row
3 Sets
8-10 Reps
@8-9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8-8.5
5
Standing Calf Raise
3 Sets
15-20 Reps
@8.5
6A
Trap Bar Power Shrug
4 Sets
10 Reps
@9
6B
Neck Curl
4 Sets
15-20 Reps
@8
6C
Neck Extension
4 Sets
15-20 Reps
@8
7
Deficit Push Up
5 Sets
15 Reps
@9
Day 4
1
Zercher Squat (Barbell)
4 Sets
6-8 Reps
@8-9
2
Chin-Up (Weighted)
5 Sets
6-8 Reps
@8.5
3
Deadlift (Barbell)
3 Sets
6-8 Reps
@9
4
Dragon Fly
3 Sets
1 mins
@8
5
Standing Calf Raise
3 Sets
15-20 Reps
@8.5
6A
Trap Bar Power Shrug
4 Sets
10 Reps
@9
6B
Neck Curl
4 Sets
15-20 Reps
@8
6C
Neck Extension
4 Sets
15-20 Reps
@8
7
Deficit Push Up
5 Sets
15 Reps
@9
Day 2
1
Dip (Weighted)
5 Sets
6-8 Reps
@8.5
2
Long Pause Bench Press
5 Sets
6-8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Seated Military Press (Barbell)
3 Sets
8-10 Reps
@9.5
5A
Cable Pronations
4 Sets
15-20 Reps
@8.5
5B
Wrist Curls
4 Sets
15-20 Reps
@8.5
6
Deficit Push Up
5 Sets
15 Reps
@9
Day 5
1
Dip (Weighted)
5 Sets
6-8 Reps
@8.5
2
Incline Bench Press (Barbell)
5 Sets
6-8 Reps
@8.5
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Seated Military Press (Barbell)
3 Sets
10-12 Reps
@9.5
5A
Cable Pronations
4 Sets
15-20 Reps
@8.5
5B
Wrist Curls
4 Sets
15-20 Reps
@8.5
6
Deficit Push Up
5 Sets
15 Reps
@9
Day 3
1A
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@8-9
1B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8-9
2A
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
@8-9
2B
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@8-9
3A
Pinwheel Curl
2 Sets
10-12 Reps
@8-9
3B
Skull Crusher (Barbell)
2 Sets
12-15 Reps
@8-9
4A
Lu Raise
3 Sets
12-15 Reps
@8.5
4B
Shrug (Trap Bar)
3 Sets
10-12 Reps
@8-9
5A
Pullover (Dumbbell)
3 Sets
10-12 Reps
@8-9
5B
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8-9
6
Deficit Push Up
5 Sets
15 Reps
@9
Day 6
1A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8-9
1B
JM Press
1 Set
10-12 Reps
@8-9
2A
Preacher Hammer Curl
2 Sets
12-15 Reps
@8-9
2B
French Press
2 Sets
12-15 Reps
@8-9
3A
Face Pull
3 Sets
10-12 Reps
@8-9
3B
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-9
4A
Cable Pronations
4 Sets
15-20 Reps
@8.5
4B
Wrist Curls
4 Sets
15-20 Reps
@8.5
5A
Pullover (Dumbbell)
3 Sets
10-12 Reps
@8-9
5B
Bicep Curl (Barbell)
3 Sets
7-9 Reps
@8-9
6
Deficit Push Up
5 Sets
15 Reps
@9