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Hybrid - massing and running

by Jesper E.
22 athletes joined
5.0
(1 rating)

Program Description

This is a program that tries to cramp in as much volume for muscle growth as possible in only three days to give space for running. I like to do the longer runs on sunday so in this case day 1 = sunday. The running is done 75% in zone 2 and 25% sprints, only 2 running sessions a week. The workout starts of with some heavy compunds and continiues with supersets of BI and TRIs and then Sidedelts and Traps or Pecs. The supersets are designed to be as efficent as possible. The exercises uses the same equipment or at least dont make you run around in a crowded gym and take up unnecessary space. The volume increases fast and after five weeks in the gym their is a scheduled deload. I need it, maybe you dont. But the workouts in week five should be a soulcrushing experience. As per usual: Eat enough, get your proteins in and sleep alot. Enjoy!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 28, 2024 07:31
  • Last Edited
    Sep 13, 2024 02:57
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
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AppleStore
GooglePlay
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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
Run
1
60-180 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-180 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-180 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-180 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-180 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-180 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-180 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-180 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-180 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-180 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-180 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-180 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
3
Deadlift (Deficit)
3
12-15 reps
RPE 8
6A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
2
12-15 reps
RPE 8
7A
Cable Cross Body Lateral Raise
2
15-18 reps
RPE 8
7B
Chest Fly (Cable)
2
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
3
Deadlift (Deficit)
3
12-15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Cable Cross Body Lateral Raise
3
15-18 reps
RPE 8
7B
Chest Fly (Cable)
3
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
3
Deadlift (Deficit)
3
12-15 reps
RPE 8
6A
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
4
12-15 reps
RPE 8
7A
Cable Cross Body Lateral Raise
4
15-18 reps
RPE 8
7B
Chest Fly (Cable)
4
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Deadlift (Deficit)
3
12-15 reps
RPE 9
6A
Tricep Pushdown (Cable)
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
6B
Bicep Curl (Cable)
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
7A
Cable Cross Body Lateral Raise
2
2
15-18 reps
15-18 reps
RPE 8
RPE 9
7B
Chest Fly (Cable)
2
2
15-18 reps
15-18 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Pull-Up (Bodyweight)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Deadlift (Deficit)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7A
Cable Cross Body Lateral Raise
3
1
15-18 reps
15-18 reps
RPE 9
RPE 10
7B
Chest Fly (Cable)
3
1
15-18 reps
15-18 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-10 reps
RPE 6
2
Pull-Up (Bodyweight)
1
5-10 reps
RPE 6
3
Deadlift (Deficit)
1
5-10 reps
RPE 6
6A
Tricep Pushdown (Cable)
1
10-20 reps
RPE 6
6B
Bicep Curl (Cable)
1
10-20 reps
RPE 6
7A
Cable Cross Body Lateral Raise
1
10-20 reps
RPE 6
7B
Chest Fly (Cable)
1
10-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Deadlift (Deficit)
3
10-12 reps
RPE 8
6A
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6B
Bicep Curl (Cable)
2
10-12 reps
RPE 8
7A
Cable Cross Body Lateral Raise
2
12-15 reps
RPE 8
7B
Chest Fly (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Deadlift (Deficit)
3
10-12 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6B
Bicep Curl (Cable)
3
10-12 reps
RPE 8
7A
Cable Cross Body Lateral Raise
3
12-15 reps
RPE 8
7B
Chest Fly (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Deadlift (Deficit)
3
10-12 reps
RPE 8
6A
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6B
Bicep Curl (Cable)
4
10-12 reps
RPE 8
7A
Cable Cross Body Lateral Raise
4
12-15 reps
RPE 8
7B
Chest Fly (Cable)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 9
3
Deadlift (Deficit)
3
10-12 reps
RPE 9
6A
Tricep Pushdown (Cable)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
6B
Bicep Curl (Cable)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
7A
Cable Cross Body Lateral Raise
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
7B
Chest Fly (Cable)
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Deadlift (Deficit)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bicep Curl (Cable)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7A
Cable Cross Body Lateral Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7B
Chest Fly (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-10 reps
RPE 6
2
Pull-Up (Bodyweight)
1
5-10 reps
RPE 6
3
Deadlift (Deficit)
1
5-10 reps
RPE 6
6A
Tricep Pushdown (Cable)
1
10-20 reps
RPE 6
6B
Bicep Curl (Cable)
1
10-20 reps
RPE 6
7A
Cable Cross Body Lateral Raise
1
10-20 reps
RPE 6
7B
Chest Fly (Cable)
1
10-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
4B
JM Press
2
12-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
15-18 reps
RPE 8
5B
Shrug (Dumbbell)
2
15-18 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
4B
JM Press
3
12-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15-18 reps
RPE 8
5B
Shrug (Dumbbell)
3
15-18 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 8
4A
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8
4B
JM Press
4
12-15 reps
RPE 8
5A
Lateral Raise (Dumbbell)
4
15-18 reps
RPE 8
5B
Shrug (Dumbbell)
4
15-18 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4A
Bicep Curl (EZ Bar)
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
4B
JM Press
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
2
2
15-18 reps
15-18 reps
RPE 8
RPE 9
5B
Shrug (Dumbbell)
2
2
15-18 reps
15-18 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4A
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
JM Press
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5A
Lateral Raise (Dumbbell)
3
1
15-18 reps
15-18 reps
RPE 9
RPE 10
5B
Shrug (Dumbbell)
3
1
15-18 reps
15-18 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
5-10 reps
RPE 6
2
Incline Bench Press (Barbell)
1
10-20 reps
RPE 6
3
Leg Press
1
10-20 reps
RPE 6
4A
Bicep Curl (EZ Bar)
1
10-20 reps
RPE 6
4B
JM Press
1
10-20 reps
RPE 6
5A
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 6
5B
Shrug (Dumbbell)
1
10-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
4B
JM Press
2
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
5B
Shrug (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4A
Skull Crusher
3
10-12 reps
RPE 8
4B
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5A
Super ROM Lateral Raise
3
12-15 reps
RPE 8
5B
Upright Row (Barbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4A
Skull Crusher
4
10-12 reps
RPE 8
4B
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
5A
Super ROM Lateral Raise
4
12-15 reps
RPE 8
5B
Upright Row (Barbell)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4A
Bicep Curl (EZ Bar)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
4B
JM Press
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5B
Shrug (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4A
Bicep Curl (EZ Bar)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4B
JM Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Shrug (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
5-10 reps
RPE 6
2
Incline Bench Press (Barbell)
1
5-10 reps
RPE 6
3
Leg Press
1
10-20 reps
RPE 6
4A
Bicep Curl (EZ Bar)
1
5-10 reps
RPE 6
4B
JM Press
1
10-20 reps
RPE 6
5A
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 6
5B
Shrug (Dumbbell)
1
10-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
1
1
70%
80%
2
200m Sprint
1
1
70%
80%
3
100m Sprint
1
1
70%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
2
1
70%
80%
2
200m Sprint
1
1
70%
80%
3
100m Sprint
1
1
70%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
2
1
70%
80%
2
200m Sprint
2
1
70%
80%
3
100m Sprint
2
1
70%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
2
2
70%
80%
2
200m Sprint
2
2
70%
80%
3
100m Sprint
2
2
70%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
1
1
1
1
60%
70%
80%
85%
2
200m Sprint
1
1
1
1
60%
70%
80%
85%
3
100m Sprint
1
1
1
1
60%
70%
80%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
2
1
1
70%
80%
90%
2
200m Sprint
2
1
1
70%
80%
90%
3
100m Sprint
2
1
1
70%
80%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4A
Skull Crusher
2
12-15 reps
RPE 8
4B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Super ROM Lateral Raise
2
15-18 reps
RPE 8
5B
Upright Row (Barbell)
2
15-18 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4A
Skull Crusher
3
12-15 reps
RPE 8
4B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5A
Super ROM Lateral Raise
3
15-18 reps
RPE 8
5B
Upright Row (Barbell)
3
15-18 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4A
Skull Crusher
4
12-15 reps
RPE 8
4B
Incline Curl (Dumbbell)
4
12-15 reps
RPE 8
5A
Super ROM Lateral Raise
4
15-18 reps
RPE 8
5B
Upright Row (Barbell)
4
15-18 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4A
Skull Crusher
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
4B
Incline Curl (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Super ROM Lateral Raise
2
2
15-18 reps
15-18 reps
RPE 8
RPE 9
5B
Upright Row (Barbell)
2
2
15-18 reps
15-18 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4A
Skull Crusher
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5A
Super ROM Lateral Raise
3
1
15-18 reps
15-18 reps
RPE 9
RPE 10
5B
Upright Row (Barbell)
3
1
15-18 reps
15-18 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-10 reps
RPE 6
2
Lat Pulldown
1
10-20 reps
RPE 6
3
Incline Bench Press (Dumbbell)
1
10-20 reps
RPE 6
4A
Skull Crusher
1
10-20 reps
RPE 6
4B
Incline Curl (Dumbbell)
1
12-15 reps
RPE 6
5A
Super ROM Lateral Raise
1
10-20 reps
RPE 6
5B
Upright Row (Barbell)
1
10-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4A
Skull Crusher
2
10-12 reps
RPE 8
4B
Incline Curl (Dumbbell)
2
10-12 reps
RPE 8
5A
Super ROM Lateral Raise
2
12-15 reps
RPE 8
5B
Upright Row (Barbell)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
4B
JM Press
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5B
Shrug (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
4B
JM Press
4
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5B
Shrug (Dumbbell)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4A
Skull Crusher
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
4B
Incline Curl (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
5A
Super ROM Lateral Raise
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5B
Upright Row (Barbell)
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Skull Crusher
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Super ROM Lateral Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Upright Row (Barbell)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Skull Crusher
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Super ROM Lateral Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Upright Row (Barbell)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Run
1 Set
60-180 mins
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Deadlift (Deficit)
3 Sets
12-15 Reps
@8
6A
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@8
6B
Bicep Curl (Cable)
2 Sets
12-15 Reps
@8
7A
Cable Cross Body Lateral Raise
2 Sets
15-18 Reps
@8
7B
Chest Fly (Cable)
2 Sets
15-18 Reps
@8
Day 3
1
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@8
3
Leg Press
3 Sets
12-15 Reps
@8
4A
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@8
4B
JM Press
2 Sets
12-15 Reps
@8
5A
Lateral Raise (Dumbbell)
2 Sets
15-18 Reps
@8
5B
Shrug (Dumbbell)
2 Sets
15-18 Reps
@8
Day 4
1
Run
1 Set
30-60 Reps
Day 5
1
Squat (Barbell)
4 Sets
8-10 Reps
@7
2
Lat Pulldown
3 Sets
12-15 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4A
Skull Crusher
2 Sets
12-15 Reps
@8
4B
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@8
5A
Super ROM Lateral Raise
2 Sets
15-18 Reps
@8
5B
Upright Row (Barbell)
2 Sets
15-18 Reps
@8