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531 BBB - hypertrophy

by Tommy Nader
36 athletes joined
4.0
(1 rating)

Program Description

Jim Wendler 5/3/1 BBB with assistance built in

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 23, 2024 02:40
  • Last Edited
    Jun 18, 2025 08:10

Summary

Unlock your muscle-building potential with the 531 BBB - Hypertrophy program! Over 12 weeks, this 4-day workout plan focuses on compound lifts like squats and deadlifts, combined with targeted accessory exercises to maximize hypertrophy. Each session is designed to progressively challenge your strength and endurance, ensuring you build muscle efficiently. Ideal for lifters looking to enhance their physique, this program utilizes a full gym setup to help you achieve your goals. Get ready to transform your training and elevate your gains!
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4.8 Stars with 10, 000+ Ratings
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)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
12-15 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bayesian Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
4
1
10 reps
1 reps
50%
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
4
1
10 reps
1 reps
50%
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Dip (Weighted)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
10 reps
RPE 6
4
Ab Wheel
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
4
1
10 reps
1 reps
50%
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
4
1
10 reps
1 reps
50%
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
4
1
10 reps
1 reps
50%
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Dip (Weighted)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
10 reps
RPE 6
4
Ab Wheel
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
4
1
10 reps
1 reps
50%
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
4
1
10 reps
1 reps
50%
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
4
1
10 reps
1 reps
50%
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Dip (Weighted)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
10 reps
RPE 6
4
Ab Wheel
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
3
10 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Barbell Row
3
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Barbell Row
3
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Barbell Row
3
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Ab Wheel
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Ab Wheel
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Ab Wheel
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Bench Press (Barbell)
3
10 reps
50%
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 6
6
Skull Crusher
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Bench Press (Barbell)
3
10 reps
50%
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 6
6
Skull Crusher
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Bench Press (Barbell)
3
10 reps
50%
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 6
6
Skull Crusher
3
12 reps
RPE 6
Week 1
1 / 12 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
90%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Ab Wheel
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
90%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
5
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@7
6
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Dip (Weighted)
3 Sets
12-15 Reps
@7
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@7
5
Ab Wheel
3 Sets
12 Reps
@7
6
Bayesian Curl
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
90%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Barbell Row
3 Sets
10 Reps
@7
4
Rear Delt Fly (Cable)
3 Sets
15 Reps
@7
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
12 Reps
@7