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4-3WK

by Vic

Program Description

4 3-week blocks. Autoregulates via AMRAP week-to-week

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 02, 2024 12:54
  • Last Edited
    Jun 18, 2025 12:41

Summary

Unleash your strength with the 4-3WK program, a dynamic 12-week journey designed for serious lifters. Committing to five days a week, you'll tackle a mix of heavy compound lifts and targeted accessory work, focusing on building muscle and enhancing endurance. With a unique AMRAP (As Many Reps As Possible) approach, you'll continuously challenge yourself, ensuring progressive overload week after week. Equip yourself with a full gym and get ready to redefine your limits!
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4.8 Stars with 10, 000+ Ratings
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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
Squat (Barbell)
2
6 reps
65%
2
Squat (Barbell)
1
6+ reps
65%
3
Leg Press (45 Degrees)
3
10 reps
RPE 7
4
Tempo Bench Press
4
6 reps
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
65%
2
Squat (Barbell)
1
6+ reps
65%
3
Leg Press (45 Degrees)
3
10 reps
RPE 7
4
Tempo Bench Press
4
6 reps
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
6+ reps
65%
3
Leg Press (45 Degrees)
3
10 reps
RPE 7
4
Tempo Bench Press
4
6 reps
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
70%
2
Squat (Barbell)
1
6+ reps
70%
3
Leg Press (45 Degrees)
3
10 reps
RPE 7
4
Spoto Press
4
6 reps
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
70%
2
Squat (Barbell)
1
6+ reps
70%
3
Leg Press (45 Degrees)
3
10 reps
RPE 7
4
Spoto Press
4
6 reps
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Squat (Barbell)
1
6+ reps
70%
3
Leg Press (45 Degrees)
3
10 reps
RPE 7
4
Spoto Press
4
6 reps
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Squat (Barbell)
1
5 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4
Bench Press (Paused)
4
6 reps
RPE 7.5
5
Lying Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77.5%
2
Squat (Barbell)
1
5 reps
77.5%
3
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4
Bench Press (Paused)
3
6 reps
RPE 7.5
5
Lying Leg Curl
3
12 reps
RPE 7
6
Leg Extension
1
12 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
80%
2
Squat (Barbell)
1
5 reps
80%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Bench Press (Paused)
3
6 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
82.5%
2
Squat (Barbell)
1
5 reps
82.5%
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Bench Press (Paused)
3
6 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
85%
2
Squat (Barbell)
1
4 reps
85%
3
Leg Press (45 Degrees)
3
6 reps
RPE 8
4
Bench Press (Paused)
3
6 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
90%
2
Squat (Barbell)
2
3 reps
87.5%
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Bench Press (Paused)
3
6 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
6+ reps
65%
3
Bench Press (Barbell)
3
6 reps
65%
4
Bench Press (Barbell)
1
6+ reps
65%
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
6
Lat Pulldown
3
12 reps
RPE 7
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
8
Bicep Curl (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Deadlift (Barbell)
1
6+ reps
65%
3
Bench Press (Barbell)
3
6 reps
65%
4
Bench Press (Barbell)
1
6+ reps
65%
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
6
Lat Pulldown
3
12 reps
RPE 7
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
8
Bicep Curl (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
65%
2
Deadlift (Barbell)
1
6+ reps
65%
3
Bench Press (Barbell)
4
6 reps
65%
4
Bench Press (Barbell)
1
6+ reps
65%
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
6
Lat Pulldown
3
12 reps
RPE 7
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
8
Bicep Curl (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Deadlift (Barbell)
1
6+ reps
70%
3
Bench Press (Barbell)
3
6 reps
70%
4
Bench Press (Barbell)
1
6+ reps
70%
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
6
Lat Pulldown
3
12 reps
RPE 7
7
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Bicep Curl (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Deadlift (Barbell)
1
6+ reps
70%
3
Bench Press (Barbell)
3
6 reps
70%
4
Bench Press (Barbell)
1
6+ reps
70%
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
6
Lat Pulldown
3
12 reps
RPE 7
7
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Bicep Curl (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
70%
2
Deadlift (Barbell)
1
6+ reps
70%
3
Bench Press (Barbell)
4
6 reps
70%
4
Bench Press (Barbell)
1
6+ reps
70%
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
6
Lat Pulldown
3
12 reps
RPE 7
7
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Bicep Curl (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Deadlift (Barbell)
1
4+ reps
75%
3
Bench Press (Barbell)
4
5 reps
75%
4
Bench Press (Barbell)
1
5 reps
75%
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
6
Lat Pulldown
3
12 reps
RPE 7.5
7
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
77.5%
2
Deadlift (Barbell)
1
4+ reps
77.5%
3
Bench Press (Barbell)
4
5 reps
77.5%
4
Bench Press (Barbell)
1
5 reps
77.5%
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
6
Lat Pulldown
3
12 reps
RPE 7.5
7
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Deadlift (Barbell)
1
4+ reps
80%
3
Bench Press (Barbell)
1
5 reps
80%
4
Bench Press (Barbell)
3
5 reps
80%
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
12 reps
RPE 8
7
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
82.5%
2
Deadlift (Barbell)
1
3+ reps
82.5%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Bench Press (Barbell)
1
5 reps
82.5%
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 8.5
6
Lat Pulldown
3
10 reps
RPE 8
7
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Hammer Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Deadlift (Barbell)
1
3+ reps
85%
3
Bench Press (Barbell)
3
4 reps
85%
4
Bench Press (Barbell)
1
4+ reps
85%
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 8.5
6
Lat Pulldown
3
10 reps
RPE 8
7
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Hammer Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Deadlift (Barbell)
2
3 reps
87.5%
3
Bench Press (Barbell)
1
3 reps
90%
4
Bench Press (Barbell)
2
3 reps
87.5%
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 8.5
6
Lat Pulldown
3
10 reps
RPE 8
7
Lean In Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Hammer Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
65%
2
Incline Bench Press (Barbell)
1
6+ reps
65%
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Pull-Up (Weighted)
3
10 reps
RPE 7
6
Chest Fly (Cable)
4
15 reps
RPE 7
7
Dragon Flag
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Incline Bench Press (Barbell)
1
6+ reps
65%
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Pull-Up (Weighted)
3
10 reps
RPE 7
6
Chest Fly (Cable)
4
15 reps
RPE 7
7
Dragon Flag
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Incline Bench Press (Barbell)
1
6+ reps
65%
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Pull-Up (Weighted)
3
10 reps
RPE 7
6
Chest Fly (Cable)
4
15 reps
RPE 7
7
Dragon Flag
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
70%
2
Incline Bench Press (Barbell)
1
6+ reps
70%
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Pull-Up (Weighted)
3
10 reps
RPE 7
6
Chest Fly (Cable)
4
15 reps
RPE 7
7
Dragon Flag
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Barbell)
1
6+ reps
70%
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Pull-Up (Weighted)
3
10 reps
RPE 7
6
Chest Fly (Cable)
4
15 reps
RPE 7
7
Dragon Flag
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Barbell)
1
6+ reps
70%
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Pull-Up (Weighted)
3
10 reps
RPE 7
6
Chest Fly (Cable)
4
15 reps
RPE 7
7
Dragon Flag
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
75%
2
Incline Bench Press (Barbell)
1
5 reps
75%
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 7.5
5
Pull-Up (Weighted)
3
10 reps
RPE 7.5
6
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 7
7
Dragon Flag
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
77.5%
2
Incline Bench Press (Barbell)
3
5 reps
77.5%
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 7.5
5
Pull-Up (Weighted)
3
10 reps
RPE 7.5
6
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 7
7
Dragon Flag
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Barbell)
1
5 reps
80%
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
3
10 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 7
7
Dragon Flag
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
82.5%
2
Incline Bench Press (Barbell)
1
5 reps
82.5%
3
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
3
10 reps
RPE 8
6
Chest Fly (Cable)
4
15 reps
RPE 7
7
Dragon Flag
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4 reps
85%
2
Incline Bench Press (Barbell)
1
4 reps
85%
3
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
3
10 reps
RPE 8
6
Chest Fly (Cable)
4
15 reps
RPE 7
7
Dragon Flag
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3 reps
90%
2
Incline Bench Press (Barbell)
2
3 reps
87.5%
3
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
3
10 reps
RPE 8
6
Chest Fly (Cable)
4
15 reps
RPE 7
7
Dragon Flag
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Spoto Press
4
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
10 reps
RPE 7
5
Reverse Nordic Curl
3
10 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Spoto Press
4
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
10 reps
RPE 7
5
Reverse Nordic Curl
3
10 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Spoto Press
5
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
10 reps
RPE 7
5
Reverse Nordic Curl
3
10 reps
RPE 7
6
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
10 reps
RPE 7
5
Reverse Nordic Curl
3
10 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
10 reps
RPE 7
5
Reverse Nordic Curl
3
10 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bench Press (Close Grip)
5
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
10 reps
RPE 7
5
Reverse Nordic Curl
3
10 reps
RPE 7
6
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
5 reps
RPE 7.5
2
Good Morning
3
10 reps
RPE 7.5
3
Pin Press Bench (Barbell)
4
8 reps
RPE 7.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
5
Reverse Nordic Curl
3
10 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
RPE 7.5
2
Good Morning
3
10 reps
RPE 7.5
3
Pin Press Bench (Barbell)
4
8 reps
RPE 7.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
5
Reverse Nordic Curl
3
10 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
RPE 8
2
Good Morning
3
10 reps
RPE 8
3
Pin Press Bench (Barbell)
4
8 reps
RPE 8
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Reverse Nordic Curl
3
10 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Pin Press Bench (Barbell)
4
8 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Reverse Nordic Curl
3
10 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Pin Press Bench (Barbell)
3
8 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Reverse Nordic Curl
3
10 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Pin Press Bench (Barbell)
3
8 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Reverse Nordic Curl
3
10 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
5
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
5
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
6
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
5
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
5
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
6
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
6
4 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
3
10 reps
RPE 7.5
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
4 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
3
10 reps
RPE 7.5
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Pendlay Row
3
10 reps
RPE 8
4
Pull-Up (Weighted)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Pendlay Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Pendlay Row
3
8 reps
RPE 8.5
4
Lat Pulldown
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Pendlay Row
3
8 reps
RPE 8.5
4
Lat Pulldown
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
6 Reps
65%
2
Squat (Barbell)
1 Set
6+ Reps
65%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
4
Tempo Bench Press
4 Sets
6 Reps
@7
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Leg Extension
3 Sets
12 Reps
@7
7
Cable Rear Delt Fly
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
65%
2
Deadlift (Barbell)
1 Set
6+ Reps
65%
3
Bench Press (Barbell)
3 Sets
6 Reps
65%
4
Bench Press (Barbell)
1 Set
6+ Reps
65%
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@7
6
Lat Pulldown
3 Sets
12 Reps
@7
7
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
8
Bicep Curl (Cable)
3 Sets
15 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
65%
2
Incline Bench Press (Barbell)
1 Set
6+ Reps
65%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
4
Dip (Weighted)
3 Sets
10 Reps
@7
5
Pull-Up (Weighted)
3 Sets
10 Reps
@7
6
Chest Fly (Cable)
4 Sets
15 Reps
@7
7
Dragon Flag
3 Sets
20 Reps
@7
Day 4
1
Squat (Paused)
2 Sets
6 Reps
@7
2
Good Morning
3 Sets
10 Reps
@7
3
Spoto Press
4 Sets
8 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
5
Reverse Nordic Curl
3 Sets
10 Reps
@7
6
Cable Crunch
3 Sets
15 Reps
@7
Day 5
1
Stiff Leg Deadlift
5 Sets
6 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Pendlay Row
3 Sets
10 Reps
@7
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7