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BoostcampPNG

Stringini Bro Split

by Gene S.

Program Description

This program will help you to get strong in my belief.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 16, 2025 08:42
  • Last Edited
    Aug 16, 2025 09:11
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
2
8 reps
RPE 9
4
Incline Bench Press (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Platz Squat
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
4 reps
RPE 8
2
Behind-the-Neck Push Press
3
5 reps
RPE 8
3
Upright Row (Barbell)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
2
8 reps
RPE 9
4
Meadow Row
2
10 reps
RPE 9
5
Nordic Curl
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
7 reps
RPE 9
2
French Press
3
7 reps
RPE 9
3
Spider Curl
2
9 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
9 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
@8
2
Bench Press (Paused)
3 Sets
5 Reps
@8
3
Larsen Press (Barbell)
2 Sets
8 Reps
@9
4
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
4 Reps
@8
2
Squat (Paused)
3 Sets
5 Reps
@8
3
Platz Squat
2 Sets
8 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@9
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
4 Reps
@8
2
Behind-the-Neck Push Press
3 Sets
5 Reps
@8
3
Upright Row (Barbell)
2 Sets
8 Reps
@9
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@9
Day 4
1
Deadlift (Barbell)
3 Sets
4 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
5 Reps
@8
3
Lat Pulldown
2 Sets
8 Reps
@9
4
Meadow Row
2 Sets
10 Reps
@9
5
Nordic Curl
2 Sets
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
7 Reps
@9
2
French Press
3 Sets
7 Reps
@9
3
Spider Curl
2 Sets
9 Reps
@10
4
Skull Crusher (Bodyweight)
2 Sets
9 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@10