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BoostcampPNG

GZCL Custom

by Cole L.

Program Description

Get stronger, get bigger.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 26, 2026 02:21
  • Last Edited
    Jan 26, 2026 02:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Hamstrings
11.1%
Glutes
10.5%
Front Delts
9.8%
Quadriceps
9.2%
Abs
8.2%
Upper Back
6.3%
Chest
5.9%
Lats
5%
Biceps
5%
Middle Delts
4.6%
Neck
2.5%
Calves
2.5%
Lower Back
2.3%
Rear Delts
1.9%
Adductors
1.7%
Forearms
1.3%
Abductors
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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)
5
3 reps
+10 lbs
2
Bench Press (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
+10 lbs
2
Bench Press (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
+10 lbs
2
Bench Press (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
+10 lbs
2
Bench Press (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
+10 lbs
2
Bench Press (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
+10 lbs
2
Bench Press (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
+10 lbs
2
Bench Press (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
+10 lbs
2
Bench Press (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
+10 lbs
2
Bench Press (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
+10 lbs
2
Bench Press (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
+10 lbs
2
Bench Press (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
+10 lbs
2
Bench Press (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
+5 lbs
2
Deadlift (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Reverse Curl (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
+5 lbs
2
Deadlift (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Reverse Curl (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
+5 lbs
2
Deadlift (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Reverse Curl (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
+5 lbs
2
Deadlift (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Reverse Curl (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
+5 lbs
2
Deadlift (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Reverse Curl (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
+5 lbs
2
Deadlift (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Reverse Curl (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
+5 lbs
2
Deadlift (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Reverse Curl (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
+5 lbs
2
Deadlift (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Reverse Curl (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
+5 lbs
2
Deadlift (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Reverse Curl (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
+5 lbs
2
Deadlift (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Reverse Curl (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
+5 lbs
2
Deadlift (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Reverse Curl (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
+5 lbs
2
Deadlift (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Reverse Curl (Barbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
+5 lbs
2
Squat (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Deficit Push Up
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
+5 lbs
2
Squat (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Deficit Push Up
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
+5 lbs
2
Squat (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Deficit Push Up
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
+5 lbs
2
Squat (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Deficit Push Up
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
+5 lbs
2
Squat (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Deficit Push Up
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
+5 lbs
2
Squat (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Deficit Push Up
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
+5 lbs
2
Squat (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Deficit Push Up
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
+5 lbs
2
Squat (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Deficit Push Up
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
+5 lbs
2
Squat (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Deficit Push Up
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
+5 lbs
2
Squat (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Deficit Push Up
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
+5 lbs
2
Squat (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Deficit Push Up
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
+5 lbs
2
Squat (Barbell)
3
10 reps
+5 lbs
3
Lat Pulldown
3
15 reps
RPE 9
4
Deficit Push Up
3
12 reps
RPE 7
5
Leg Press
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
AMRAP
RPE 8
2
Neck Curl
3
12 reps
RPE 8
3
Forarm Reverse Curl
3
AMRAP
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
+10 lbs
2
Overhead Press (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Rear Delt Row
3
12 reps
RPE 7
6
Bayesian Curl
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
+10 lbs
2
Overhead Press (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Rear Delt Row
3
12 reps
RPE 7
6
Bayesian Curl
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
+10 lbs
2
Overhead Press (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Rear Delt Row
3
12 reps
RPE 7
6
Bayesian Curl
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
+10 lbs
2
Overhead Press (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Rear Delt Row
3
12 reps
RPE 7
6
Bayesian Curl
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
+10 lbs
2
Overhead Press (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Rear Delt Row
3
12 reps
RPE 7
6
Bayesian Curl
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
+10 lbs
2
Overhead Press (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Rear Delt Row
3
12 reps
RPE 7
6
Bayesian Curl
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
+10 lbs
2
Overhead Press (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Rear Delt Row
3
12 reps
RPE 7
6
Bayesian Curl
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
+10 lbs
2
Overhead Press (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Rear Delt Row
3
12 reps
RPE 7
6
Bayesian Curl
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
+10 lbs
2
Overhead Press (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Rear Delt Row
3
12 reps
RPE 7
6
Bayesian Curl
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
+10 lbs
2
Overhead Press (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Rear Delt Row
3
12 reps
RPE 7
6
Bayesian Curl
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
+10 lbs
2
Overhead Press (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Rear Delt Row
3
12 reps
RPE 7
6
Bayesian Curl
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
+10 lbs
2
Overhead Press (Barbell)
3
10 reps
+5 lbs
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Rear Delt Row
3
12 reps
RPE 7
6
Bayesian Curl
3
12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
+10 lbs
+10 lbs
+10 lbs
+10 lbs
+10 lbs
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
3
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 2
1
Forearm Curl
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
2
Neck Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3
Forarm Reverse Curl
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
5
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
3
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
6
Reverse Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
3
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Deficit Push Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 5
1
Forearm Curl
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
2
Neck Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3
Forarm Reverse Curl
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
4
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
5
Hanging Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
+10 lbs
+10 lbs
+10 lbs
+10 lbs
+10 lbs
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
3
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Rear Delt Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
6
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7