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Karrie’s Hypertrophy Program

by Bradley S.
1 athletes joined

Program Description

**Karrie’s Hypertrophy Program** is a meticulously crafted 12-week training regimen designed to maximize muscle growth and strength. Comprising 36 sessions, this program strategically incorporates compound and isolation movements, including barbell squats, bench presses, and trap bar deadlifts, to target all major muscle groups effectively. With a focus on progressive overload, you'll engage in a mix of supersets and varied rep ranges, ensuring your workouts remain challenging and dynamic. Get ready to transform your physique and reach new heights in your lifting journey!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 31, 2025 08:57
  • Last Edited
    Jan 11, 2026 12:11
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
9.9%
Glutes
9.9%
Hamstrings
9.9%
Upper Back
9.9%
Triceps
9.9%
Biceps
8.6%
Front Delts
8.6%
Lats
7.4%
Abs
6.2%
Middle Delts
4.9%
Chest
4.9%
Adductors
2.5%
Rear Delts
2.5%
Lower Back
2.5%
Forearms
2.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7
2A
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Overhead Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3B
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7
2A
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Overhead Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3B
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7
2A
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Overhead Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3B
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7
2A
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Overhead Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3B
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7
2A
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Overhead Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3B
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7
2A
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Overhead Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3B
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7
2A
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Overhead Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3B
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7
2A
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Overhead Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3B
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7
2A
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Overhead Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3B
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7
2A
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Overhead Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3B
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7
2A
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Overhead Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3B
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7
2A
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Overhead Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3B
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lat Pulldown
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-6 reps
RPE 7
2A
Seated Row (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Goblet Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-6 reps
RPE 7
2A
Seated Row (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Goblet Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-6 reps
RPE 7
2A
Seated Row (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Goblet Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-6 reps
RPE 7
2A
Seated Row (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Goblet Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-6 reps
RPE 7
2A
Seated Row (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Goblet Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-6 reps
RPE 7
2A
Seated Row (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Goblet Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-6 reps
RPE 7
2A
Seated Row (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Goblet Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-6 reps
RPE 7
2A
Seated Row (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Goblet Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-6 reps
RPE 7
2A
Seated Row (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Goblet Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-6 reps
RPE 7
2A
Seated Row (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Goblet Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-6 reps
RPE 7
2A
Seated Row (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Goblet Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-6 reps
RPE 7
2A
Seated Row (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
2B
Goblet Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4-8 Reps
@7
2A
Lat Pulldown
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7
@8
@9
2B
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7
@8
@9
3A
Face Pull
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
3B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@7
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7
@8
@9
2B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7
@8
@9
3B
Lat Pulldown
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7
@8
@9
Day 3
1
Trap Bar Deadlift
3 Sets
3-6 Reps
@7
2A
Seated Row (Cable)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7
@8
@9
2B
Goblet Squat
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7
@8
@9
3B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7
@8
@9