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BOM Golden Warrior Program

by Vladimir T.
51 athletes joined
5.0
(1 rating)

Program Description

Gain lean muscle mass and build strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2024 01:46
  • Last Edited
    Jun 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!
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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
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 Curl
1 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 Press
1 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 Squat
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Good Morning
1 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 Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Meadow Row
1 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 Curl
1 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 Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lat Prayer
1 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.
5.00 / 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