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Oliver final

by Oliver Castillo

Program Description

Strength, bodybulding

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    150 minutes
  • Created
    Jun 09, 2025 02:23
  • Last Edited
    Jun 18, 2025 09:42

Summary

Unlock your full potential with the "Oliver Final" program, a comprehensive 12-week training plan designed for serious lifters. Committing to six days a week, you'll engage in a balanced mix of push and pull workouts, focusing on compound movements like deadlifts, bench presses, and weighted pull-ups to build strength and muscle. Each session is crafted to challenge your limits and enhance your performance, ensuring you stay motivated and on track for impressive gains. Equip yourself with a full gym and get ready to transform your physique!
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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)
5
3 reps
84%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
84%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
84%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
84%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
84%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
84%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
84%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
84%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
84%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
84%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
84%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
84%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Pendlay Row
3
6 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Curl
3
8-12 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
3 Reps
84%
2
Pendlay Row
3 Sets
6 Reps
@8
3
Pull-Up (Weighted)
3 Sets
8 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Wrist Curls
3 Sets
8-12 Reps
@10
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
78%
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
@8
4
Dip (Weighted)
3 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
6
Standing Calf Raise
4 Sets
8-10 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
80%
2
Leg Curl
3 Sets
8-12 Reps
@9
3
Leg Press
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
8-10 Reps
@9
6
Abs Crunch (Machine)
4 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
65%
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
@8
4
Dip (Weighted)
3 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
6
Standing Calf Raise
4 Sets
8-10 Reps
@9
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Pendlay Row
3 Sets
6 Reps
@8
3
Pull-Up (Weighted)
3 Sets
8 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Wrist Curls
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
5 Reps
80%
2
Leg Curl
3 Sets
8-12 Reps
@9
3
Leg Press
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
8-10 Reps
@9
6
Abs Crunch (Machine)
4 Sets
8-12 Reps
@8