5.0
(1 rating)
Program Description
Gain lean muscle mass and build strength
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 20, 2024 01:46
- Last EditedJun 30, 2025 06:34

Summary
Unleash your inner strength with the BOM Golden Warrior Program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll tackle a balanced mix of upper and lower body workouts that incorporate barbell, dumbbell, and cable exercises. Each session is crafted to push your limits, enhance muscle growth, and improve overall performance. Get ready to transform your physique and build the warrior mentality you need to conquer your fitness goals!
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
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
2 Sets
4-6 Reps
4-6 Reps
@8
@9
2
Seated Overhead Press (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
10-15 Reps
@8
@9
@10
3
Hammer Curl1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Reverse Bicep Curl (EZ Bar)1 Set
10-15 Reps
@10
5
Tricep Rope Push Down (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
JM Press1 Set
8-12 Reps
@10
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
4-6 Reps
7-10 Reps
8-12 Reps
@8
@8
@10
2
Sissy Squat1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Leg Curl1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Good Morning1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 3
1
Push Up (Weighted)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Standing Behind Neck Shoulder Press (Barbell)1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Wide Grip Lat Pulldown1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Meadow Row1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Seated Dumbbell Curl1 Set
1 Set
7-10 Reps
7-10 Reps
@9
@10
Day 4
1
Split Squat (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Romanian Deadlift (Barbell)1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
3
Shrug (Barbell)1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@10
Day 5
1
Incline Bench Press (Barbell)1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
2
Pull-Up (Weighted)2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Dumbbell Row1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lat Prayer1 Set
10-15 Reps
@10
5
Preacher Curl (Dumbbell)2 Sets
1 Set
7-10 Reps
7-10 Reps
@9
@10
6
Overhead Tricep Extension (Cable)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Vladimir T.Age 26, Man
10 months ago
1 week complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Amazing program, recommend 10/10