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BoostcampPNG

The Rebuild

by Sammy K.

Program Description

get jacked

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    17 weeks
  • Time Per Workout
    110 minutes
  • Created
    Aug 07, 2025 08:03
  • Last Edited
    Aug 11, 2025 07:52
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-7 reps
RPE 8
RPE 7
2
Bench Press (Barbell)
1
2
6-12 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pulldown (Single Arm)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Rope Push Down (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-7 reps
RPE 8
RPE 7
2
Bench Press (Barbell)
1
2
6-12 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pulldown (Single Arm)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Rope Push Down (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-7 reps
RPE 8
RPE 7
2
Bench Press (Barbell)
1
2
6-12 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pulldown (Single Arm)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Rope Push Down (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-7 reps
RPE 8
RPE 7
2
Bench Press (Barbell)
1
2
6-12 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pulldown (Single Arm)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Rope Push Down (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-7 reps
RPE 8
RPE 7
2
Bench Press (Barbell)
1
2
6-12 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pulldown (Single Arm)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Rope Push Down (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-7 reps
RPE 8
RPE 7
2
Bench Press (Barbell)
1
2
6-12 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pulldown (Single Arm)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Rope Push Down (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
2
6-12 reps
10-12 reps
RPE 9
RPE 8
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Rope Push Down (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
6
Decline Sit Up (Weighted)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
2
6-12 reps
10-12 reps
RPE 9
RPE 8
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Rope Push Down (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
6
Decline Sit Up (Weighted)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
2
6-12 reps
10-12 reps
RPE 9
RPE 8
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Rope Push Down (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
6
Decline Sit Up (Weighted)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
2
6-12 reps
10-12 reps
RPE 9
RPE 8
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Rope Push Down (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
6
Decline Sit Up (Weighted)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
2
6-12 reps
10-12 reps
RPE 9
RPE 8
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Rope Push Down (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
6
Decline Sit Up (Weighted)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
2
6-12 reps
10-12 reps
RPE 9
RPE 8
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Rope Push Down (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
6
Decline Sit Up (Weighted)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-7 reps
RPE 8
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Pushdown (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-7 reps
RPE 8
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Pushdown (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-7 reps
RPE 8
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Pushdown (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-7 reps
RPE 8
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Pushdown (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-7 reps
RPE 8
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 8
4
Seated Dumbbell Curl
1
3
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Pushdown (Cable)
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 9
3
Behind-the-Neck Push Press
3
8-12 reps
RPE 8
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Curl
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 9
3
Behind-the-Neck Push Press
3
8-12 reps
RPE 8
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Curl
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 9
3
Behind-the-Neck Push Press
3
8-12 reps
RPE 8
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Curl
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 9
3
Behind-the-Neck Push Press
3
8-12 reps
RPE 8
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Curl
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 9
3
Behind-the-Neck Push Press
3
8-12 reps
RPE 8
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Curl
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 9
3
Behind-the-Neck Push Press
3
8-12 reps
RPE 8
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Curl
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Extension
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Extension
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Extension
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Extension
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Extension
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Extension
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Curl
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Curl
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Curl
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Curl
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Single Arm Pushdown
1
3
10-12 reps
8-12 reps
RPE 10
RPE 9
5
Leg Curl
1
2
10-12 reps
8-12 reps
RPE 9
RPE 8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Skull Crusher (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
5
Bicep Curl (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Skull Crusher (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
5
Bicep Curl (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Skull Crusher (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
5
Bicep Curl (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Skull Crusher (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
5
Bicep Curl (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Skull Crusher (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
5
Bicep Curl (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Skull Crusher (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
5
Bicep Curl (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Bicep Curl (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Skull Crusher (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
7
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Bicep Curl (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Skull Crusher (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
7
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Bicep Curl (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Skull Crusher (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
7
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Bicep Curl (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Skull Crusher (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
7
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Bicep Curl (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Skull Crusher (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
7
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Dip (Weighted)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Bicep Curl (Cable)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Skull Crusher (Dumbbell)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
7
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Tricep Extension (Cable)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
5
Spider Curl
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Tricep Extension (Cable)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
5
Spider Curl
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Tricep Extension (Cable)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
5
Spider Curl
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Tricep Extension (Cable)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
5
Spider Curl
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
3
10-13 reps
6-12 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
2
8-10 reps
10-12 reps
RPE 9
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9
RPE 8
4
Tricep Extension (Cable)
1
3
10-12 reps
8-12 reps
RPE 9
RPE 8
5
Spider Curl
1
3
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Leg Extension
3
8-12 reps
RPE 9
4
Dead Hang Pullups
1
AMRAP
-
5
Calf Raise (Machine)
4
12 reps
RPE 9
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Leg Extension
3
8-12 reps
RPE 9
4
Dead Hang Pullups
1
AMRAP
-
5
Calf Raise (Machine)
4
12 reps
RPE 9
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Leg Extension
3
8-12 reps
RPE 9
4
Dead Hang Pullups
1
AMRAP
-
5
Calf Raise (Machine)
4
12 reps
RPE 9
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Leg Extension
3
8-12 reps
RPE 9
4
Dead Hang Pullups
1
AMRAP
-
5
Calf Raise (Machine)
4
12 reps
RPE 9
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Leg Extension
3
8-12 reps
RPE 9
4
Dead Hang Pullups
1
AMRAP
-
5
Calf Raise (Machine)
4
12 reps
RPE 9
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Leg Extension
3
8-12 reps
RPE 9
4
Dead Hang Pullups
1
AMRAP
-
5
Calf Raise (Machine)
4
12 reps
RPE 9
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Calf Raise (Machine)
4
12 reps
RPE 9
4
Dead Hang Pullups
1
AMRAP
-
5
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Calf Raise (Machine)
4
12 reps
RPE 9
4
Dead Hang Pullups
1
AMRAP
-
5
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Calf Raise (Machine)
4
12 reps
RPE 9
4
Dead Hang Pullups
1
AMRAP
-
5
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Calf Raise (Machine)
4
12 reps
RPE 9
4
Dead Hang Pullups
1
AMRAP
-
5
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Calf Raise (Machine)
4
12 reps
RPE 9
4
Dead Hang Pullups
1
AMRAP
-
5
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Calf Raise (Machine)
4
12 reps
RPE 9
4
Dead Hang Pullups
1
AMRAP
-
5
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Reverse Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Leg Extension
3
8-12 reps
RPE 9
4
Calf Raise (Machine)
4
12 reps
RPE 9
5
Dead Hang Pullups
1
AMRAP
-
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Reverse Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Leg Extension
3
8-12 reps
RPE 9
4
Calf Raise (Machine)
4
12 reps
RPE 9
5
Dead Hang Pullups
1
AMRAP
-
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Reverse Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Leg Extension
3
8-12 reps
RPE 9
4
Calf Raise (Machine)
4
12 reps
RPE 9
5
Dead Hang Pullups
1
AMRAP
-
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Reverse Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Leg Extension
3
8-12 reps
RPE 9
4
Calf Raise (Machine)
4
12 reps
RPE 9
5
Dead Hang Pullups
1
AMRAP
-
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 8
2
Reverse Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 7
3
Leg Extension
3
8-12 reps
RPE 9
4
Calf Raise (Machine)
4
12 reps
RPE 9
5
Dead Hang Pullups
1
AMRAP
-
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 9
Week 1
1 / 17 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
5-7 Reps
@8
@7
2
Bench Press (Barbell)
1 Set
2 Sets
6-12 Reps
10-12 Reps
@9
@8
3
Lat Pulldown (Single Arm)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@8
4
Seated Dumbbell Curl
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
@9
5
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10-12 Reps
8-12 Reps
@10
@9
Day 2
1
Hack Squat
3 Sets
12-15 Reps
@9
2
Incline Chest Press (Machine)
1 Set
3 Sets
10-12 Reps
8-12 Reps
@9
@9
3
Behind-the-Neck Push Press
3 Sets
8-12 Reps
@8
4
Single Arm Pushdown
1 Set
3 Sets
10-12 Reps
8-12 Reps
@10
@9
5
Leg Curl
1 Set
2 Sets
10-12 Reps
8-12 Reps
@9
@8
Day 3
1
Wide Grip Pull-Up
1 Set
3 Sets
10-13 Reps
6-12 Reps
@10
@10
2
Dip (Weighted)
1 Set
2 Sets
8-10 Reps
10-12 Reps
@9
@8
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@9
@8
4
Skull Crusher (Dumbbell)
1 Set
3 Sets
10-12 Reps
8-12 Reps
@9
@8
5
Bicep Curl (Cable)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@9
@8
6
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@10
Day 4
1
Pullover (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@9
@8
2
Preacher Hammer Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@7
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Dead Hang Pullups
1 Set
AMRAP
-
5
Calf Raise (Machine)
4 Sets
12 Reps
@9
6
Decline Sit Up (Weighted)
3 Sets
12-15 Reps
@9