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Prime DUP Sub Max

by Vic
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Program Description

Prime DUP Sub Max

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 29, 2024 03:25
  • Last Edited
    Jun 18, 2025 08:53

Summary

Unlock your strength potential with the Prime DUP Sub Max program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a balanced mix of barbell and dumbbell exercises, focusing on key lifts like squats, deadlifts, and bench presses. This program emphasizes sub-maximal intensity to enhance strength and muscle endurance, ensuring you build a solid foundation while minimizing the risk of injury. Get ready to push your limits and transform your physique!
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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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Star
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
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 6
2
Squat (Barbell)
3
5 reps
72.5%
3
Squat (Barbell)
1
AMRAP
72.5%
4
Bench Press (Barbell)
1
5 reps
RPE 5-6
5
Bench Press (Barbell)
3
5 reps
72.5%
6
Bench Press (Barbell)
1
AMRAP
72.5%
7
Overhead Press (Barbell)
3
6 reps
RPE 6
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
9
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Squat (Barbell)
3
5 reps
75%
3
Squat (Barbell)
1
AMRAP
75%
4
Bench Press (Barbell)
1
5 reps
RPE 6-7
5
Bench Press (Barbell)
3
5 reps
75%
6
Bench Press (Barbell)
1
AMRAP
75%
7
Overhead Press (Barbell)
3
6 reps
RPE 6
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
9
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
75%
3
Squat (Barbell)
1
AMRAP
75%
4
Bench Press (Barbell)
1
5 reps
RPE 7-8
5
Bench Press (Barbell)
3
5 reps
75%
6
Bench Press (Barbell)
1
AMRAP
75%
7
Overhead Press (Barbell)
3
6 reps
RPE 6
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
9
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 9
2
Squat (Barbell)
3
5 reps
77.5%
3
Squat (Barbell)
1
AMRAP
77.5%
4
Bench Press (Barbell)
1
5 reps
RPE 8-9
5
Bench Press (Barbell)
3
5 reps
77.5%
6
Bench Press (Barbell)
1
AMRAP
77.5%
7
Overhead Press (Barbell)
3
6 reps
RPE 6
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
9
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 5-6
2
Squat (Barbell)
3
4 reps
75%
3
Bench Press (Barbell)
2
3 reps
RPE 5-6
4
Bench Press (Barbell)
4
4 reps
75%
5
Overhead Press (Barbell)
3
5 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 6
7
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 6-7
2
Squat (Barbell)
3
4 reps
75%
3
Bench Press (Barbell)
2
3 reps
RPE 6-7
4
Bench Press (Barbell)
4
4 reps
75%
5
Overhead Press (Barbell)
3
5 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 6
7
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 7-8
2
Squat (Barbell)
3
4 reps
77.5%
3
Bench Press (Barbell)
2
3 reps
RPE 7-8
4
Bench Press (Barbell)
4
4 reps
77.5%
5
Overhead Press (Barbell)
3
5 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 7
7
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 8-9
2
Squat (Barbell)
3
4 reps
80%
3
Bench Press (Barbell)
2
3 reps
RPE 8-9
4
Bench Press (Barbell)
4
4 reps
80%
5
Overhead Press (Barbell)
3
5 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 7
7
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 5-6
2
Squat (Barbell)
3
3 reps
75%
3
Bench Press (Barbell)
2
1 reps
RPE 5-6
4
Bench Press (Barbell)
4
3 reps
75%
5
Overhead Press (Barbell)
3
4 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6
7
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 6-7
2
Squat (Barbell)
3
3 reps
77.5%
3
Bench Press (Barbell)
2
1 reps
RPE 6-7
4
Bench Press (Barbell)
4
3 reps
77.5%
5
Overhead Press (Barbell)
3
4 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6
7
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 7-8
2
Squat (Barbell)
3
3 reps
80%
3
Bench Press (Barbell)
2
1 reps
RPE 7-8
4
Bench Press (Barbell)
4
3 reps
80%
5
Overhead Press (Barbell)
3
4 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
7
Cable Crunch
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 8-9
2
Squat (Barbell)
3
3 reps
82.5%
3
Bench Press (Barbell)
2
1 reps
RPE 8-9
4
Bench Press (Barbell)
4
3 reps
82.5%
5
Overhead Press (Barbell)
3
4 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
7
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 6
2
Deadlift (Barbell)
3
4 reps
72.5%
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
10 reps
RPE 6
5
Bent Over Row (Barbell)
4
15 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7
2
Deadlift (Barbell)
3
4 reps
75%
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
10 reps
RPE 6
5
Bent Over Row (Barbell)
4
15 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 6
2
Deadlift (Barbell)
3
4 reps
75%
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
10 reps
RPE 6
5
Bent Over Row (Barbell)
4
15 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
77.5%
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
10 reps
RPE 6
5
Bent Over Row (Barbell)
4
15 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 6
2
Deadlift (Barbell)
3
3 reps
75%
3
Romanian Deadlift (Dumbbell)
3
9 reps
RPE 6
4
Hip Thrust (Barbell)
3
9 reps
RPE 6
5
Bent Over Row (Barbell)
4
10 reps
RPE 6
6
Lat Pulldown
4
10 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
75%
3
Romanian Deadlift (Dumbbell)
3
9 reps
RPE 6
4
Hip Thrust (Barbell)
3
9 reps
RPE 6
5
Bent Over Row (Barbell)
4
10 reps
RPE 6
6
Lat Pulldown
4
10 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 6
2
Deadlift (Barbell)
3
3 reps
77.5%
3
Romanian Deadlift (Dumbbell)
3
9 reps
RPE 7
4
Hip Thrust (Barbell)
3
9 reps
RPE 7
5
Bent Over Row (Barbell)
4
10 reps
RPE 6
6
Lat Pulldown
4
10 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
80%
3
Romanian Deadlift (Dumbbell)
3
9 reps
RPE 7
4
Hip Thrust (Barbell)
3
9 reps
RPE 7
5
Bent Over Row (Barbell)
4
10 reps
RPE 6
6
Lat Pulldown
4
10 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
75%
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Hip Thrust (Barbell)
3
8 reps
RPE 6
5
Bent Over Row (Barbell)
4
8 reps
RPE 6
6
Lat Pulldown
4
8 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
2 reps
77.5%
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Hip Thrust (Barbell)
3
8 reps
RPE 6
5
Bent Over Row (Barbell)
4
8 reps
RPE 6
6
Lat Pulldown
4
8 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
80%
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
8 reps
RPE 7
5
Bent Over Row (Barbell)
4
8 reps
RPE 6
6
Lat Pulldown
4
8 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
3
2 reps
82.5%
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
8 reps
RPE 7
5
Bent Over Row (Barbell)
4
8 reps
RPE 6
6
Lat Pulldown
4
8 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
6 reps
RPE 6
2
Bench Press (Paused)
4
6 reps
67.5%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
4A
Lean In Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4B
Tricep Extension (Cable)
3
12 reps
RPE 6
5
Goblet Squat
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
6 reps
RPE 7
2
Bench Press (Paused)
4
6 reps
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
4A
Lean In Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4B
Tricep Extension (Cable)
3
12 reps
RPE 6
5
Goblet Squat
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
6 reps
RPE 8
2
Bench Press (Paused)
4
6 reps
72.5%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
4A
Lean In Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4B
Tricep Extension (Cable)
3
12 reps
RPE 6
5
Goblet Squat
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
6 reps
RPE 9
2
Bench Press (Paused)
4
6 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
4
Goblet Squat
3
8 reps
RPE 6
5A
Lean In Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5B
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 5-6
2
Bench Press (Paused)
4
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
7 reps
RPE 6
4
Goblet Squat
3
12 reps
RPE 6
5A
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 6-7
2
Bench Press (Paused)
4
5 reps
72.5%
3
Incline Bench Press (Dumbbell)
3
7 reps
RPE 6
4
Goblet Squat
3
12 reps
RPE 6
5A
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 7-8
2
Bench Press (Paused)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
7 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 6
5A
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 8-9
2
Bench Press (Paused)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
7 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 6
5A
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
RPE 5-6
2
Bench Press (Paused)
4
4 reps
72.5%
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6
4
Goblet Squat
3
12 reps
RPE 6
5A
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
RPE 6-7
2
Bench Press (Paused)
4
4 reps
75%
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6
4
Goblet Squat
3
12 reps
RPE 6
5A
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
RPE 7-8
2
Bench Press (Paused)
4
4 reps
75%
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 6
5A
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
RPE 8-9
2
Bench Press (Paused)
4
4 reps
77.5%
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 6
5A
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Bench Press (Barbell)
4
8 reps
65%
3
Leg Press (45 Degrees)
3
10 reps
RPE 6
4
Dip (Weighted)
4
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
6
Reverse Nordic Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
77.5%
2
Bench Press (Barbell)
4
8 reps
65%
3
Leg Press (45 Degrees)
3
10 reps
RPE 6
4
Dip (Weighted)
4
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
6
Reverse Nordic Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Bench Press (Barbell)
4
8 reps
67.5%
3
Leg Press (45 Degrees)
3
10 reps
RPE 6
4
Dip (Weighted)
4
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
6
Reverse Nordic Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
82.5%
2
Bench Press (Barbell)
4
8 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
RPE 6
4
Dip (Weighted)
4
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
6
Reverse Nordic Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
77.5%
2
Bench Press (Barbell)
4
7 reps
65%
3
Leg Press (45 Degrees)
3
10 reps
RPE 6
4
Dip (Weighted)
4
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
6
Reverse Nordic Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Bench Press (Barbell)
4
7 reps
67.5%
3
Leg Press (45 Degrees)
3
10 reps
RPE 6
4
Dip (Weighted)
4
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
6
Reverse Nordic Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
82.5%
2
Bench Press (Barbell)
4
7 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
RPE 6
4
Dip (Weighted)
4
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
6
Reverse Nordic Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Bench Press (Barbell)
4
7 reps
72.5%
3
Leg Press (45 Degrees)
3
10 reps
RPE 6
4
Dip (Weighted)
4
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
6
Reverse Nordic Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
80%
2
Bench Press (Barbell)
4
6 reps
67.5%
3
Leg Press (45 Degrees)
3
10 reps
RPE 6
4
Dip (Weighted)
4
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
6
Reverse Nordic Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
82.5%
2
Bench Press (Barbell)
4
6 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
RPE 6
4
Dip (Weighted)
4
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
6
Reverse Nordic Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
85%
2
Bench Press (Barbell)
4
6 reps
72.5%
3
Leg Press (45 Degrees)
3
10 reps
RPE 6
4
Dip (Weighted)
4
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
6
Reverse Nordic Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
85%
2
Bench Press (Barbell)
4
6 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
RPE 6
4
Dip (Weighted)
4
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
6
Reverse Nordic Curl
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Lat Pulldown
3
15 reps
RPE 7
4
Leg Curl
1
15-20 reps
RPE 7
5
Dragon Fly
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Lat Pulldown
3
15 reps
RPE 7
4
Leg Curl
1
15-20 reps
RPE 7
5
Dragon Fly
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Lat Pulldown
3
15 reps
RPE 7
4
Leg Curl
1
15-20 reps
RPE 7
5
Dragon Fly
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Lat Pulldown
3
15 reps
RPE 7
4
Leg Curl
1
15-20 reps
RPE 7
5
Dragon Fly
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
75%
2
Chest Supported Row (Machine)
3
13 reps
RPE 7
3
Lat Pulldown
3
13 reps
RPE 7
4
Leg Curl
1
15-20 reps
RPE 7
5
Dragon Fly
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
77.5%
2
Chest Supported Row (Machine)
3
13 reps
RPE 7
3
Lat Pulldown
3
13 reps
RPE 7
4
Leg Curl
1
15-20 reps
RPE 7
5
Dragon Fly
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Chest Supported Row (Machine)
3
13 reps
RPE 7
3
Lat Pulldown
3
13 reps
RPE 7
4
Leg Curl
1
15-20 reps
RPE 7
5
Dragon Fly
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
82.5%
2
Chest Supported Row (Machine)
3
13 reps
RPE 7
3
Lat Pulldown
3
13 reps
RPE 7
4
Leg Curl
1
15-20 reps
RPE 7
5
Dragon Fly
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
77.5%
2
Chest Supported Row (Machine)
3
11 reps
RPE 7
3
Lat Pulldown
3
11 reps
RPE 7
4
Leg Curl
1
15-20 reps
RPE 7
5
Dragon Fly
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
80%
2
Chest Supported Row (Machine)
3
11 reps
RPE 7
3
Lat Pulldown
3
11 reps
RPE 7
4
Leg Curl
1
15-20 reps
RPE 7
5
Dragon Fly
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
82.5%
2
Chest Supported Row (Machine)
3
11 reps
RPE 7
3
Lat Pulldown
3
11 reps
RPE 7
4
Leg Curl
1
15-20 reps
RPE 7
5
Dragon Fly
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3 reps
RPE 8
2
Chest Supported Row (Machine)
3
11 reps
RPE 7
3
Lat Pulldown
3
11 reps
RPE 7
4
Leg Curl
1
15-20 reps
RPE 7
5
Dragon Fly
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
5 Reps
@6
2
Squat (Barbell)
3 Sets
5 Reps
72.5%
3
Squat (Barbell)
1 Set
AMRAP
72.5%
4
Bench Press (Barbell)
1 Set
5 Reps
@5-6
5
Bench Press (Barbell)
3 Sets
5 Reps
72.5%
6
Bench Press (Barbell)
1 Set
AMRAP
72.5%
7
Overhead Press (Barbell)
3 Sets
6 Reps
@6
8
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6
9
Cable Crunch
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
3 Reps
@6
2
Deadlift (Barbell)
3 Sets
4 Reps
72.5%
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@6
5
Bent Over Row (Barbell)
4 Sets
15 Reps
@6
6
Lat Pulldown
4 Sets
12 Reps
@7
7
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Paused)
1 Set
6 Reps
@6
2
Bench Press (Paused)
4 Sets
6 Reps
67.5%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@6
4A
Lean In Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
4B
Tricep Extension (Cable)
3 Sets
12 Reps
@6
5
Goblet Squat
3 Sets
8 Reps
@6
Day 4
1
Squat (Barbell)
5 Sets
3 Reps
75%
2
Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@6
4
Dip (Weighted)
4 Sets
10 Reps
@7
5
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@7
6
Reverse Nordic Curl
3 Sets
15 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6
2
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
3
Lat Pulldown
3 Sets
15 Reps
@7
4
Leg Curl
1 Set
15-20 Reps
@7
5
Dragon Fly
3 Sets
15 Reps
@8