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BoostcampPNG

Blessed be the Lord, my Rock!!!

by Robert Paschal
1 athletes joined

Program Description

Designed to gain strength and build muscle for intermediate trainees.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 15, 2026 06:51
  • Last Edited
    Mar 16, 2026 02:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Front Delts
11.7%
Quadriceps
11.7%
Hamstrings
11.7%
Glutes
11.1%
Chest
9.3%
Upper Back
5.7%
Lats
4.8%
Biceps
4.8%
Abs
4.4%
Adductors
4%
Middle Delts
2%
Forearms
1.2%
Rear Delts
0.8%
Lower Back
0.6%
Abductors
0.6%
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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
3 reps
RPE 6
2
Bench Press (Barbell)
4
4 reps
65%
3
Squat (Low Bar)
1
3 reps
RPE 6
4
Squat (Low Bar)
4
4 reps
60%
5
Bench Press (Dumbbell)
3
8 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
9
Leg Extension
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 6
2
Bench Press (Barbell)
4
5 reps
65%
3
Squat (Low Bar)
1
3 reps
RPE 6
4
Squat (Low Bar)
4
5 reps
60%
5
Bench Press (Dumbbell)
3
9 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
9 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
9 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
9 reps
RPE 8
9
Leg Extension
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
65%
3
Squat (Low Bar)
1
3 reps
RPE 7
4
Squat (Low Bar)
4
6 reps
60%
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
9
Leg Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
65%
3
Squat (Low Bar)
1
3 reps
RPE 8
4
Squat (Low Bar)
4
6 reps
60%
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
9
Leg Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 6
2
Bench Press (Barbell)
4
4 reps
70%
3
Squat (Low Bar)
1
2 reps
RPE 6
4
Squat (Low Bar)
4
4 reps
65%
5
Bench Press (Dumbbell)
3
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
7 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
7 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 8
9
Leg Extension
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
70%
3
Squat (Low Bar)
1
2 reps
RPE 7
4
Squat (Low Bar)
4
5 reps
65%
5
Bench Press (Dumbbell)
3
8 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
9
Leg Extension
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
70%
3
Squat (Low Bar)
1
2 reps
RPE 8
4
Squat (Low Bar)
4
6 reps
65%
5
Bench Press (Dumbbell)
3
9 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
9 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
9 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
9 reps
RPE 8
9
Leg Extension
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 9
2
Bench Press (Barbell)
4
6 reps
70%
3
Squat (Low Bar)
1
2 reps
RPE 9
4
Squat (Low Bar)
4
6 reps
65%
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
9
Leg Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6.5
2
Bench Press (Barbell)
4
4 reps
75%
3
Squat (Low Bar)
1
1 reps
RPE 6.5
4
Squat (Low Bar)
4
4 reps
70%
5
Bench Press (Dumbbell)
3
6 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
6 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
6 reps
RPE 8
9
Leg Extension
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7.5
2
Bench Press (Barbell)
4
5 reps
75%
3
Squat (Low Bar)
1
1 reps
RPE 7.5
4
Squat (Low Bar)
4
5 reps
70%
5
Bench Press (Dumbbell)
3
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
7 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
7 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 8
9
Leg Extension
3
7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8.5
2
Bench Press (Barbell)
4
6 reps
75%
3
Squat (Low Bar)
1
1 reps
RPE 8.5
4
Squat (Low Bar)
4
6 reps
70%
5
Bench Press (Dumbbell)
3
8 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
9
Leg Extension
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Bench Press (Barbell)
4
6 reps
75%
3
Squat (Low Bar)
1
1 reps
RPE 9.5
4
Squat (Low Bar)
4
6 reps
70%
5
Bench Press (Dumbbell)
3
9 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
9 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
9 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
9 reps
RPE 8
9
Leg Extension
3
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3 reps
RPE 6
2
Incline Bench Press (Barbell)
4
4 reps
65%
3
Sumo Deadlift (Barbell)
1
3 reps
RPE 6
4
Sumo Deadlift (Barbell)
4
4 reps
60%
5
Belt Squat
3
8 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
7
Lat Pulldown
3
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
9
Hamstring Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3 reps
RPE 6
2
Incline Bench Press (Barbell)
4
5 reps
65%
3
Sumo Deadlift (Barbell)
1
3 reps
RPE 6
4
Sumo Deadlift (Barbell)
4
5 reps
60%
5
Belt Squat
3
9 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
9 reps
RPE 8
7
Lat Pulldown
3
9 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
9
Hamstring Curl
3
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3 reps
RPE 7
2
Incline Bench Press (Barbell)
4
6 reps
65%
3
Sumo Deadlift (Barbell)
1
3 reps
RPE 7
4
Sumo Deadlift (Barbell)
4
6 reps
60%
5
Belt Squat
3
10 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
9
Hamstring Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6 reps
65%
3
Sumo Deadlift (Barbell)
1
3 reps
RPE 8
4
Sumo Deadlift (Barbell)
4
6 reps
60%
5
Belt Squat
3
10 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
9
Hamstring Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2 reps
RPE 6
2
Incline Bench Press (Barbell)
4
4 reps
70%
3
Sumo Deadlift (Barbell)
1
2 reps
RPE 6
4
Sumo Deadlift (Barbell)
4
4 reps
65%
5
Belt Squat
3
7 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
7 reps
RPE 8
7
Lat Pulldown
3
7 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
9
Hamstring Curl
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2 reps
RPE 7
2
Incline Bench Press (Barbell)
4
5 reps
70%
3
Sumo Deadlift (Barbell)
1
2 reps
RPE 7
4
Sumo Deadlift (Barbell)
4
5 reps
65%
5
Belt Squat
3
8 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
7
Lat Pulldown
3
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
9
Hamstring Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6 reps
70%
3
Sumo Deadlift (Barbell)
1
2 reps
RPE 8
4
Sumo Deadlift (Barbell)
4
6 reps
65%
5
Belt Squat
3
9 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
9 reps
RPE 8
7
Lat Pulldown
3
9 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
9
Hamstring Curl
3
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6 reps
70%
3
Sumo Deadlift (Barbell)
1
2 reps
RPE 9
4
Sumo Deadlift (Barbell)
4
6 reps
65%
5
Belt Squat
3
10 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
9
Hamstring Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1 reps
RPE 6.5
2
Incline Bench Press (Barbell)
4
4 reps
75%
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 6.5
4
Sumo Deadlift (Barbell)
4
4 reps
70%
5
Belt Squat
3
6 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
6 reps
RPE 8
7
Lat Pulldown
3
6 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
9
Hamstring Curl
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1 reps
RPE 7.5
2
Incline Bench Press (Barbell)
4
5 reps
75%
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 7.5
4
Sumo Deadlift (Barbell)
4
5 reps
70%
5
Belt Squat
3
7 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
7 reps
RPE 8
7
Lat Pulldown
3
7 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
9
Hamstring Curl
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
6 reps
75%
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 8.5
4
Sumo Deadlift (Barbell)
4
6 reps
70%
5
Belt Squat
3
8 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
7
Lat Pulldown
3
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
9
Hamstring Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Incline Bench Press (Barbell)
4
6 reps
75%
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 9.5
4
Sumo Deadlift (Barbell)
4
6 reps
70%
5
Belt Squat
3
9 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
9 reps
RPE 8
7
Lat Pulldown
3
9 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
9
Hamstring Curl
3
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
RPE 6
2
Bench Press (Paused)
4
4 reps
65%
3
Squat (Paused)
1
3 reps
RPE 6
4
Squat (Paused)
4
4 reps
60%
5
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
8
Tricep Extension (Cable)
3
8 reps
RPE 8
9
Face Pull
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
RPE 6
2
Bench Press (Paused)
4
5 reps
65%
3
Squat (Paused)
1
3 reps
RPE 6
4
Squat (Paused)
4
5 reps
60%
5
Seated Overhead Press (Dumbbell)
3
9 reps
RPE 8
6
Seated Row (Cable)
3
9 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
9 reps
RPE 8
8
Tricep Extension (Cable)
3
9 reps
RPE 8
9
Face Pull
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
RPE 7
2
Bench Press (Paused)
4
6 reps
65%
3
Squat (Paused)
1
3 reps
RPE 7
4
Squat (Paused)
4
6 reps
60%
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
6
Seated Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
8
Tricep Extension (Cable)
3
10 reps
RPE 8
9
Face Pull
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
RPE 8
2
Bench Press (Paused)
4
6 reps
65%
3
Squat (Paused)
1
3 reps
RPE 8
4
Squat (Paused)
4
6 reps
60%
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
6
Seated Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
8
Tricep Extension (Cable)
3
10 reps
RPE 8
9
Face Pull
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2 reps
RPE 6
2
Bench Press (Paused)
4
4 reps
70%
3
Squat (Paused)
1
2 reps
RPE 6
4
Squat (Paused)
4
4 reps
65%
5
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 8
6
Seated Row (Cable)
3
7 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
7 reps
RPE 8
8
Tricep Extension (Cable)
3
7 reps
RPE 8
9
Face Pull
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2 reps
RPE 7
2
Bench Press (Paused)
4
5 reps
70%
3
Squat (Paused)
1
2 reps
RPE 7
4
Squat (Paused)
4
5 reps
65%
5
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
8
Tricep Extension (Cable)
3
8 reps
RPE 8
9
Face Pull
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2 reps
RPE 8
2
Bench Press (Paused)
4
6 reps
70%
3
Squat (Paused)
1
2 reps
RPE 8
4
Squat (Paused)
4
6 reps
65%
5
Seated Overhead Press (Dumbbell)
3
9 reps
RPE 8
6
Seated Row (Cable)
3
9 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
9 reps
RPE 8
8
Tricep Extension (Cable)
3
9 reps
RPE 8
9
Face Pull
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2 reps
RPE 9
2
Bench Press (Paused)
4
6 reps
70%
3
Squat (Paused)
1
2 reps
RPE 9
4
Squat (Paused)
4
6 reps
65%
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
6
Seated Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
8
Tricep Extension (Cable)
3
10 reps
RPE 8
9
Face Pull
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 6.5
2
Bench Press (Paused)
4
4 reps
75%
3
Squat (Paused)
1
1 reps
RPE 6.5
4
Squat (Paused)
4
4 reps
70%
5
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 8
6
Seated Row (Cable)
3
6 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
6 reps
RPE 8
8
Tricep Extension (Cable)
3
6 reps
RPE 8
9
Face Pull
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 7.5
2
Bench Press (Paused)
4
5 reps
75%
3
Squat (Paused)
1
1 reps
RPE 7.5
4
Squat (Paused)
4
5 reps
70%
5
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 8
6
Seated Row (Cable)
3
7 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
7 reps
RPE 8
8
Tricep Extension (Cable)
3
7 reps
RPE 8
9
Face Pull
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 8.5
2
Bench Press (Paused)
4
6 reps
75%
3
Squat (Paused)
1
1 reps
RPE 8.5
4
Squat (Paused)
4
6 reps
70%
5
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
8
Tricep Extension (Cable)
3
8 reps
RPE 8
9
Face Pull
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 9.5
2
Bench Press (Paused)
4
6 reps
75%
3
Squat (Paused)
1
1 reps
RPE 9.5
4
Squat (Paused)
4
6 reps
70%
5
Seated Overhead Press (Dumbbell)
3
9 reps
RPE 8
6
Seated Row (Cable)
3
9 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
9 reps
RPE 8
8
Tricep Extension (Cable)
3
9 reps
RPE 8
9
Face Pull
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3 reps
RPE 6
2
Larsen Press (Barbell)
4
4 reps
65%
3
Sumo Deadlift (Paused)
1
3 reps
RPE 6
4
Sumo Deadlift (Paused)
4
4 reps
60%
5
Leg Press (45 Degrees)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Front Raise
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3 reps
RPE 6
2
Larsen Press (Barbell)
4
5 reps
65%
3
Sumo Deadlift (Paused)
1
3 reps
RPE 6
4
Sumo Deadlift (Paused)
4
5 reps
60%
5
Leg Press (45 Degrees)
3
9 reps
RPE 8
6
Wide Grip Lat Pulldown
3
9 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
9 reps
RPE 8
8
Front Raise
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3 reps
RPE 7
2
Larsen Press (Barbell)
4
6 reps
65%
3
Sumo Deadlift (Paused)
1
3 reps
RPE 7
4
Sumo Deadlift (Paused)
4
6 reps
60%
5
Leg Press (45 Degrees)
3
10 reps
RPE 8
6
Wide Grip Lat Pulldown
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Front Raise
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3 reps
RPE 8
2
Larsen Press (Barbell)
4
6 reps
65%
3
Sumo Deadlift (Paused)
1
3 reps
RPE 8
4
Sumo Deadlift (Paused)
4
6 reps
60%
5
Leg Press (45 Degrees)
3
10 reps
RPE 8
6
Wide Grip Lat Pulldown
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Front Raise
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2 reps
RPE 6
2
Larsen Press (Barbell)
4
4 reps
70%
3
Sumo Deadlift (Paused)
1
2 reps
RPE 6
4
Sumo Deadlift (Paused)
4
4 reps
65%
5
Leg Press (45 Degrees)
3
7 reps
RPE 8
6
Wide Grip Lat Pulldown
3
7 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
7 reps
RPE 8
8
Front Raise
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2 reps
RPE 7
2
Larsen Press (Barbell)
4
5 reps
70%
3
Sumo Deadlift (Paused)
1
2 reps
RPE 7
4
Sumo Deadlift (Paused)
4
5 reps
65%
5
Leg Press (45 Degrees)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Front Raise
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2 reps
RPE 8
2
Larsen Press (Barbell)
4
6 reps
70%
3
Sumo Deadlift (Paused)
1
2 reps
RPE 8
4
Sumo Deadlift (Paused)
4
6 reps
65%
5
Leg Press (45 Degrees)
3
9 reps
RPE 8
6
Wide Grip Lat Pulldown
3
9 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
9 reps
RPE 8
8
Front Raise
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2 reps
RPE 9
2
Larsen Press (Barbell)
4
6 reps
70%
3
Sumo Deadlift (Paused)
1
2 reps
RPE 9
4
Sumo Deadlift (Paused)
4
6 reps
65%
5
Leg Press (45 Degrees)
3
10 reps
RPE 8
6
Wide Grip Lat Pulldown
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Front Raise
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1 reps
RPE 6.5
2
Larsen Press (Barbell)
4
4 reps
75%
3
Sumo Deadlift (Paused)
1
1 reps
RPE 6.5
4
Sumo Deadlift (Paused)
4
4 reps
65%
5
Leg Press (45 Degrees)
3
6 reps
RPE 8
6
Wide Grip Lat Pulldown
3
6 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
6 reps
RPE 8
8
Front Raise
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1 reps
RPE 7.5
2
Larsen Press (Barbell)
4
5 reps
75%
3
Sumo Deadlift (Paused)
1
1 reps
RPE 7.5
4
Sumo Deadlift (Paused)
4
5 reps
70%
5
Leg Press (45 Degrees)
3
7 reps
RPE 8
6
Wide Grip Lat Pulldown
3
7 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
7 reps
RPE 8
8
Front Raise
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1 reps
RPE 8.5
2
Larsen Press (Barbell)
4
6 reps
75%
3
Sumo Deadlift (Paused)
1
1 reps
RPE 8.5
4
Sumo Deadlift (Paused)
4
6 reps
70%
5
Leg Press (45 Degrees)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Front Raise
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1 reps
RPE 9.5
2
Larsen Press (Barbell)
4
6 reps
75%
3
Sumo Deadlift (Paused)
1
1 reps
RPE 9.5
4
Sumo Deadlift (Paused)
4
6 reps
70%
5
Leg Press (45 Degrees)
3
9 reps
RPE 8
6
Wide Grip Lat Pulldown
3
9 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
9 reps
RPE 8
8
Front Raise
2
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Reps
@6
2
Bench Press (Barbell)
4 Sets
4 Reps
65%
3
Squat (Low Bar)
1 Set
3 Reps
@6
4
Squat (Low Bar)
4 Sets
4 Reps
60%
5
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
6
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@8
7
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
9
Leg Extension
3 Sets
8 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
3 Reps
@6
2
Incline Bench Press (Barbell)
4 Sets
4 Reps
65%
3
Sumo Deadlift (Barbell)
1 Set
3 Reps
@6
4
Sumo Deadlift (Barbell)
4 Sets
4 Reps
60%
5
Belt Squat
3 Sets
8 Reps
@8
6
Incline Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
7
Lat Pulldown
3 Sets
8 Reps
@8
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@8
9
Hamstring Curl
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Paused)
1 Set
3 Reps
@6
2
Bench Press (Paused)
4 Sets
4 Reps
65%
3
Squat (Paused)
1 Set
3 Reps
@6
4
Squat (Paused)
4 Sets
4 Reps
60%
5
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
6
Seated Row (Cable)
3 Sets
8 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
8
Tricep Extension (Cable)
3 Sets
8 Reps
@8
9
Face Pull
2 Sets
20 Reps
@8
Day 4
1
Larsen Press (Barbell)
1 Set
3 Reps
@6
2
Larsen Press (Barbell)
4 Sets
4 Reps
65%
3
Sumo Deadlift (Paused)
1 Set
3 Reps
@6
4
Sumo Deadlift (Paused)
4 Sets
4 Reps
60%
5
Leg Press (45 Degrees)
3 Sets
8 Reps
@8
6
Wide Grip Lat Pulldown
3 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@8
8
Front Raise
2 Sets
20 Reps
@8