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jailhouse gpt

by Bryson C.

Program Description

peak

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 14, 2026 05:49
  • Last Edited
    Jan 14, 2026 07:19
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.6%
Triceps
11.4%
Glutes
10.8%
Front Delts
10.3%
Quadriceps
9.7%
Chest
9.2%
Upper Back
7.1%
Abs
6.8%
Biceps
6.3%
Lats
6.3%
Middle Delts
3.8%
Adductors
2.3%
Forearms
1.7%
Lower Back
1.5%
Rear Delts
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Paused)
1
3 reps
82%
2A
Bench Press (Barbell)
6
4 reps
65%
2B
Seal Row
6
6 reps
-
3
Dead Bench
5
1 reps
75%
4
Chest Fly (Cable)
3
12 reps
-
5
Floor Tricep Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
85%
2A
Bench Press (Barbell)
6
4 reps
67%
2B
Seal Row
6
6 reps
-
3
Dead Bench
5
1 reps
77%
4
Chest Fly (Cable)
3
12 reps
-
5
Floor Tricep Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
88%
2A
Bench Press (Barbell)
6
4 reps
68%
2B
Seal Row
6
6 reps
-
3
Dead Bench
5
1 reps
79%
4
Chest Fly (Cable)
3
12 reps
-
5
Floor Tricep Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
65%
2
Seal Row
2
6 reps
-
3
Chest Fly (Cable)
2
12 reps
-
4
Floor Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2 reps
90%
2A
Bench Press (Barbell)
5
3 reps
70%
2B
Seal Row
5
6 reps
-
3
Dead Bench
5
1 reps
75%
4
Chest Fly (Cable)
3
12 reps
-
5
Floor Tricep Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2 reps
93%
2A
Bench Press (Barbell)
5
3 reps
73%
2B
Seal Row
5
6 reps
-
3
Dead Bench
5
1 reps
75%
4
Chest Fly (Cable)
3
12 reps
-
5
Floor Tricep Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2 reps
95%
2A
Bench Press (Barbell)
4
3 reps
75%
2B
Seal Row
4
6 reps
-
3
Dead Bench
5
1 reps
75%
4
Chest Fly (Cable)
3
10 reps
-
5
Floor Tricep Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
65%
2
Seal Row
2
6 reps
-
3
Chest Fly (Cable)
2
12 reps
-
4
Floor Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
92%
2A
Bench Press (Barbell)
4
2 reps
75%
2B
Seal Row
4
6 reps
-
3
Tempo Bench Press
3
2 reps
65%
4
Chest Fly (Cable)
2
10 reps
-
5
Floor Tricep Extension
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
95%
2A
Bench Press (Barbell)
3
2 reps
80%
2B
Seal Row
3
6 reps
-
3
Tempo Bench Press
2
2 reps
68%
4
Chest Fly (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
97%
2A
Bench Press (Barbell)
3
2 reps
75%
2B
Seal Row
3
6 reps
-
3
Tempo Bench Press
2
1 reps
72%
4
Chest Fly (Cable)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1 reps
1 reps
90%
85%
2
Bench Press (Barbell)
3
2 reps
65%
3
Seal Row
2
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
58%
2
Stiff Leg Deadlift
3
6 reps
RPE 7
3
Pendulum Squat
1
1
12 reps
12 reps
RPE 7
RPE 8
4
Split Squat (Bodyweight)
3
12 reps
-
5
Glute-Ham Raise
3
6 reps
-
6
Tibia Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
60%
2
Stiff Leg Deadlift
3
6 reps
RPE 7
3
Pendulum Squat
1
1
12 reps
12 reps
RPE 7
RPE 8
4
Split Squat (Bodyweight)
3
12 reps
-
5
Glute-Ham Raise
3
6 reps
-
6
Tibia Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
62%
2
Stiff Leg Deadlift
3
6 reps
RPE 7
3
Pendulum Squat
1
1
12 reps
12 reps
RPE 7
RPE 8
4
Split Squat (Bodyweight)
3
12 reps
-
5
Glute-Ham Raise
3
6 reps
-
6
Tibia Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
2 reps
56%
2
Stiff Leg Deadlift
2
6 reps
RPE 5
3
Split Squat (Bodyweight)
3
12 reps
-
4
Glute-Ham Raise
3
6 reps
-
5
Tibia Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
2 reps
62%
2
Stiff Leg Deadlift
2
6 reps
RPE 7
3
Pendulum Squat
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Split Squat (Bodyweight)
3
12 reps
-
5
Glute-Ham Raise
3
6 reps
-
6
Tibia Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
2 reps
64%
2
Stiff Leg Deadlift
2
5 reps
RPE 7
3
Pendulum Squat
2
8 reps
RPE 8
4
Split Squat (Bodyweight)
3
12 reps
-
5
Glute-Ham Raise
3
6 reps
-
6
Tibia Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
1 reps
66%
2
Stiff Leg Deadlift
2
5 reps
RPE 7
3
Pendulum Squat
2
8 reps
RPE 8
4
Split Squat (Bodyweight)
3
12 reps
-
5
Glute-Ham Raise
3
6 reps
-
6
Tibia Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
1 reps
58%
2
Stiff Leg Deadlift
2
5 reps
RPE 5
3
Split Squat (Bodyweight)
3
12 reps
-
4
Glute-Ham Raise
3
6 reps
-
5
Tibia Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
1 reps
62%
2
Stiff Leg Deadlift
2
5 reps
RPE 7
3
Pendulum Squat
2
8 reps
RPE 8
4
Split Squat (Bodyweight)
3
12 reps
-
5
Glute-Ham Raise
3
6 reps
-
6
Tibia Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
1 reps
70%
2
Stiff Leg Deadlift
2
5 reps
RPE 7
3
Pendulum Squat
2
8 reps
RPE 8
4
Split Squat (Bodyweight)
3
12 reps
-
5
Glute-Ham Raise
3
6 reps
-
6
Tibia Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2 reps
60%
2
Split Squat (Bodyweight)
3
12 reps
-
3
Glute-Ham Raise
3
6 reps
-
4
Tibia Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
90%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3 reps
RPE 5
2
Overhead Press (Barbell)
3
3 reps
RPE 5
3
Lat Pulldown
2
10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
3 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
RPE 8
2
Overhead Press (Barbell)
3
3 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3 reps
RPE 5
2
Overhead Press (Barbell)
3
3 reps
RPE 5
3
Lat Pulldown
2
10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
2 reps
75%
2
Overhead Press (Barbell)
2
3 reps
RPE 6
3
Lat Pulldown
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
2 reps
75%
2
Overhead Press (Barbell)
2
3 reps
RPE 6
3
Lat Pulldown
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1 reps
80%
2
Overhead Press (Barbell)
2
3 reps
RPE 6
3
Lat Pulldown
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 5
2
Bicep Curl (Dumbbell)
2
15 reps
RPE 6
3
Lateral Raise (Dumbbell)
2
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
73%
78%
83%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
73%
78%
83%
3
Backwards Sled Drag
1
1
1 reps
1 reps
RPE 8
RPE 9
4
Leg Extension
2
12 reps
RPE 7
5
Hanging Leg Raise
1
1
1
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
76%
81%
86%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
76%
81%
86%
3
Backwards Sled Drag
1
1
1 reps
1 reps
RPE 8
RPE 9
4
Leg Extension
2
12 reps
RPE 7
5
Hanging Leg Raise
1
1
1
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
78%
83%
88%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
78%
83%
88%
3
Backwards Sled Drag
1
1
1 reps
1 reps
RPE 8
RPE 9
4
Leg Extension
2
12 reps
RPE 7
5
Hanging Leg Raise
1
1
1
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5
3 reps
1 reps
70%
75%
2
Backwards Sled Drag
2
1 reps
RPE 5
3
Leg Extension
2
12 reps
RPE 6
4
Hanging Leg Raise
1
1
1
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
5 reps
3 reps
78%
82%
86%
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
84%
89%
94%
3
Backwards Sled Drag
1
1
1 reps
1 reps
RPE 8
RPE 9
4
Leg Extension
2
12 reps
RPE 7
5
Hanging Leg Raise
1
1
1
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
6
1 reps
75%
3
Backwards Sled Drag
1
1
1 reps
1 reps
RPE 8
RPE 9
4
Leg Extension
2
12 reps
RPE 7
5
Hanging Leg Raise
1
1
1
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
3
Backwards Sled Drag
1
1
1 reps
1 reps
RPE 8
RPE 9
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
1
1
1
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5
1 reps
1 reps
70%
75%
2
Deadlift (Barbell)
3
1 reps
70%
3
Backwards Sled Drag
1
2 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Backwards Sled Drag
1
1
1 reps
1 reps
RPE 8
RPE 9
4
Leg Extension
2
10 reps
RPE 6
5
Hanging Leg Raise
1
1
1
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
68%
2
Deadlift (Barbell)
4
1 reps
70%
3
Backwards Sled Drag
1
1
1 reps
1 reps
RPE 8
RPE 9
4
Leg Extension
2
10 reps
RPE 6
5
Hanging Leg Raise
1
1
1
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Backwards Sled Drag
1
1
1 reps
1 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
88%
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
T-Bar Row
4
10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
20 reps
RPE 6
4
Standing Pullover (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Face Pull
1
1
15 reps
15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
T-Bar Row
4
10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
20 reps
RPE 6
4
Standing Pullover (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Face Pull
1
1
15 reps
15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
T-Bar Row
4
10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
20 reps
RPE 6
4
Standing Pullover (Cable)
2
15 reps
RPE 7
5
Face Pull
2
15 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6
2
T-Bar Row
2
10 reps
RPE 6
3
Tricep Pushdown (Cable)
2
20 reps
RPE 6
4
Standing Pullover (Cable)
2
15 reps
RPE 6
5
Face Pull
2
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 6
7
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
T-Bar Row
4
10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Standing Pullover (Cable)
2
15 reps
RPE 7
5
Face Pull
2
15 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
T-Bar Row
4
10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Standing Pullover (Cable)
2
15 reps
RPE 7
5
Face Pull
2
15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
T-Bar Row
3
10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Standing Pullover (Cable)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6
2
T-Bar Row
2
10 reps
RPE 6
3
Tricep Pushdown (Cable)
2
20 reps
RPE 6
4
Standing Pullover (Cable)
2
15 reps
RPE 6
5
Face Pull
2
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 6
7
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
T-Bar Row
3
10 reps
RPE 7
3
Tricep Pushdown (Cable)
2
15 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
T-Bar Row
3
10 reps
RPE 7
3
Tricep Pushdown (Cable)
2
15 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
2
T-Bar Row
3
10 reps
RPE 6
3
Tricep Pushdown (Cable)
2
15 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
97%
100%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
97%
100%
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
97%
100%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
1 Set
3 Reps
82%
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
65%
65%
65%
65%
65%
65%
2B
Seal Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
-
-
3
Dead Bench
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
75%
75%
75%
75%
75%
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Floor Tricep Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
58%
58%
58%
58%
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
3
Pendulum Squat
1 Set
1 Set
12 Reps
12 Reps
@7
@8
4
Split Squat (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Glute-Ham Raise
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
6
Tibia Raise
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-
Day 3
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@7
@7
@7
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7
@7
6
Bicep Curl (EZ Bar)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
73%
78%
83%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
73%
78%
83%
3
Backwards Sled Drag
1 Set
1 Set
1 Reps
1 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@7
@7
5
Hanging Leg Raise
1 Set
1 Set
1 Set
@7
@8
@9
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6
@6
4
Standing Pullover (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@9
5
Face Pull
1 Set
1 Set
15 Reps
15 Reps
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7