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BoostcampPNG

AP STRONG

by Alex P.
3 athletes joined

Program Description

GMFB Add .5 rpe every week starting at rpe 7 for accessories and slowly work to 1rm on main lifts decreasing reps adding sets for power days. First strength day Squat 2x per week Bench 2x per week Deadlift OR clean 1x per week Military/push press 1x per week 3 days on one day off- (rest after day 3 and 6) RPE cap the main lifts based off that week. For example, if week one calls for for 7, and the main lift is rpe 8 or 9 on the first set, lower the weight to find the appropriate RPE for lot the following set

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 30, 2024 01:41
  • Last Edited
    Aug 20, 2024 07:46
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
2
RPE 7
2
Squat (Barbell)
1
2
12 reps
12 reps
65%
3
Front Squat (Barbell)
3
12-14 reps
RPE 7
4
Lunge (Dumbbell)
2
10 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Single Leg Deadlift
2
10 reps
RPE 6.5
7
Hanging Leg Raise
2
RPE 7
8
Cable Crunch
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
2
RPE 7.5
2
Squat (Barbell)
3
10 reps
73%
3
Front Squat (Barbell)
3
12-14 reps
RPE 7.5
4
Lunge (Dumbbell)
2
10 reps
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
6
Single Leg Deadlift
2
10 reps
RPE 7.5
7
Hanging Leg Raise
2
RPE 7.5
8
Cable Crunch
2
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
2
RPE 8
2
Squat (Barbell)
3
12 reps
73%
3
Front Squat (Barbell)
3
12-14 reps
RPE 8
4
Lunge (Dumbbell)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Single Leg Deadlift
2
10 reps
RPE 8
7
Hanging Leg Raise
2
RPE 8
8
Cable Crunch
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
2
RPE 8.5
2
Squat (Barbell)
4
12 reps
73%
3
Front Squat (Barbell)
3
12-14 reps
RPE 8.5
4
Lunge (Dumbbell)
2
10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
6
Single Leg Deadlift
2
10 reps
RPE 8.5
7
Hanging Leg Raise
2
RPE 8.5
8
Cable Crunch
2
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
2
RPE 9
2
Squat (Barbell)
3
12 reps
80%
3
Front Squat (Barbell)
3
12-14 reps
RPE 9
4
Lunge (Dumbbell)
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
6
Single Leg Deadlift
2
10 reps
RPE 9
7
Hanging Leg Raise
2
RPE 9
8
Cable Crunch
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
2
RPE 7
2
Squat (Barbell)
3
12 reps
70%
3
Front Squat (Barbell)
3
12-14 reps
RPE 7
4
Lunge (Dumbbell)
2
10 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Single Leg Deadlift
2
10 reps
RPE 6.5
7
Hanging Leg Raise
2
RPE 7
8
Cable Crunch
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Bench Press (Close Grip)
3
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7
4
Dip (Bodyweight)
2
RPE 7
5
Chest Fly (Cable)
1
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
2
12 reps
RPE 7
7
Reverse Single Arm Tricep Extension
2
12 reps
RPE 7
8
Chest Press (Machine)
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
74%
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7.5
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7.5
4
Dip (Bodyweight)
2
RPE 7.5
5
Chest Fly (Cable)
1
12 reps
RPE 7.5
6
Lying Tricep Extension (Barbell)
2
12 reps
RPE 7.5
7
Reverse Single Arm Tricep Extension
2
12 reps
RPE 7.5
8
Chest Press (Machine)
1
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
74%
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
4
Dip (Bodyweight)
2
RPE 8
5
Chest Fly (Cable)
1
12 reps
RPE 8
6
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Reverse Single Arm Tricep Extension
2
12 reps
RPE 8
8
Chest Press (Machine)
1
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
74%
2
Bench Press (Close Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8.5
4
Dip (Bodyweight)
2
RPE 8.5
5
Chest Fly (Cable)
1
12 reps
RPE 8.5
6
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8.5
7
Reverse Single Arm Tricep Extension
2
12 reps
RPE 8.5
8
Chest Press (Machine)
1
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Bench Press (Close Grip)
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Dip (Bodyweight)
2
RPE 9
5
Chest Fly (Cable)
1
12 reps
RPE 9
6
Lying Tricep Extension (Barbell)
2
12 reps
RPE 9
7
Reverse Single Arm Tricep Extension
2
12 reps
RPE 9
8
Chest Press (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Bench Press (Close Grip)
3
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7
4
Dip (Bodyweight)
2
RPE 7
5
Chest Fly (Cable)
1
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
2
12 reps
RPE 7
7
Reverse Single Arm Tricep Extension
2
12 reps
RPE 7
8
Chest Press (Machine)
1
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Barbell Row
2
RPE 7
3
Pull-Up (Bodyweight)
2
RPE 7
4
Seated Row (Cable)
1
RPE 7
5
High Row
1
RPE 7
6
Lat Pulldown
1
RPE 7
7
Standing Pullover (Cable)
1
RPE 7
8
Chin-Up (Bodyweight)
2
RPE 7
9
Bicep Curl (Barbell)
2
RPE 7
10
Bicep Curl (Cable)
2
RPE 7
11
Hammer Curl
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
74%
2
Barbell Row
2
RPE 7.5
3
Pull-Up (Bodyweight)
2
RPE 7.5
4
Seated Row (Cable)
1
RPE 7.5
5
High Row
1
RPE 7.5
6
Lat Pulldown
1
RPE 7.5
7
Standing Pullover (Cable)
1
RPE 7.5
8
Chin-Up (Bodyweight)
2
RPE 7.5
9
Bicep Curl (Barbell)
2
RPE 7.5
10
Bicep Curl (Cable)
2
RPE 7.5
11
Hammer Curl
2
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
90%
2
Barbell Row
2
RPE 8
3
Pull-Up (Bodyweight)
2
RPE 8
4
Seated Row (Cable)
1
RPE 8
5
High Row
1
RPE 8
6
Lat Pulldown
1
RPE 8
7
Standing Pullover (Cable)
1
RPE 8
8
Chin-Up (Bodyweight)
2
RPE 8
9
Bicep Curl (Barbell)
2
RPE 8
10
Bicep Curl (Cable)
2
RPE 8
11
Hammer Curl
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Barbell Row
2
RPE 8.5
3
Pull-Up (Bodyweight)
2
RPE 8.5
4
Seated Row (Cable)
1
RPE 8.5
5
High Row
1
RPE 8.5
6
Lat Pulldown
1
RPE 8.5
7
Standing Pullover (Cable)
1
RPE 8.5
8
Chin-Up (Bodyweight)
2
RPE 8.5
9
Bicep Curl (Barbell)
2
RPE 8.5
10
Bicep Curl (Cable)
2
RPE 8.5
11
Hammer Curl
2
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Barbell Row
2
10-12 reps
RPE 9
3
Pull-Up (Bodyweight)
2
RPE 9
4
Seated Row (Cable)
1
RPE 9
5
High Row
1
RPE 9
6
Lat Pulldown
1
RPE 9
7
Standing Pullover (Cable)
1
RPE 9
8
Chin-Up (Bodyweight)
2
RPE 9
9
Bicep Curl (Barbell)
2
RPE 9
10
Bicep Curl (Cable)
2
RPE 9
11
Hammer Curl
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Barbell Row
2
RPE 7
3
Pull-Up (Bodyweight)
2
RPE 7
4
Seated Row (Cable)
1
RPE 7
5
High Row
1
RPE 7
6
Lat Pulldown
1
RPE 7
7
Standing Pullover (Cable)
1
RPE 7
8
Chin-Up (Bodyweight)
2
RPE 7
9
Bicep Curl (Barbell)
2
RPE 7
10
Bicep Curl (Cable)
2
RPE 7
11
Hammer Curl
2
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Zercher Squat (Barbell)
2
5 reps
RPE 7
3
Hang Clean
2
5 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
6
Standing Calf Raise
3
8 reps
RPE 7
7
Hanging Leg Raise
2
RPE 7
8
Cable Crunch
2
RPE 7
9
Single-Leg Leg Curl
2
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
80%
2
Zercher Squat (Barbell)
2
5 reps
RPE 7.5
3
Hang Clean
2
5 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7.5
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 7.5
6
Standing Calf Raise
3
8 reps
RPE 7.5
7
Hanging Leg Raise
2
RPE 7.5
8
Cable Crunch
2
RPE 7.5
9
Single-Leg Leg Curl
2
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
90%
2
Zercher Squat (Barbell)
2
5 reps
RPE 8
3
Hang Clean
2
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
6
Standing Calf Raise
3
8 reps
RPE 8
7
Hanging Leg Raise
2
RPE 8
8
Cable Crunch
2
RPE 8
9
Single-Leg Leg Curl
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
92%
2
Zercher Squat (Barbell)
2
5 reps
RPE 7
3
Hang Clean
2
5 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
6
Standing Calf Raise
3
8 reps
RPE 7
7
Hanging Leg Raise
2
RPE 7
8
Cable Crunch
2
RPE 7
9
Single-Leg Leg Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Zercher Squat (Barbell)
2
5 reps
RPE 9
3
Hang Clean
2
5 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
7
Hanging Leg Raise
2
RPE 9
8
Cable Crunch
2
RPE 9
9
Single-Leg Leg Curl
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
75%
2
Zercher Squat (Barbell)
2
5 reps
RPE 7
3
Hang Clean
2
5 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7
5
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
6
Standing Calf Raise
3
8 reps
RPE 7
7
Hanging Leg Raise
2
RPE 7
8
Cable Crunch
2
RPE 7
9
Single-Leg Leg Curl
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Bench Press (Close Grip)
3
RPE 7
4
Incline Bench Press (Smith Machine)
2
RPE 7
5
Chest Fly (Cable)
1
RPE 7
6
JM Press
2
RPE 7
7
Tricep Pushdown (Cable)
2
RPE 7
8
Overhead Tricep Extension (Cable)
1
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Bench Press (Paused)
3
8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
RPE 7.5
4
Incline Bench Press (Smith Machine)
2
RPE 7.5
5
Chest Fly (Cable)
1
RPE 7.5
6
JM Press
2
RPE 7.5
7
Tricep Pushdown (Cable)
2
RPE 7.5
8
Overhead Tricep Extension (Cable)
1
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
90%
2
Bench Press (Paused)
3
8 reps
RPE 8
3
Bench Press (Close Grip)
3
RPE 8
4
Incline Bench Press (Smith Machine)
2
RPE 8
5
Chest Fly (Cable)
1
RPE 8
6
JM Press
2
RPE 8
7
Tricep Pushdown (Cable)
2
RPE 8
8
Overhead Tricep Extension (Cable)
1
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
92%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Bench Press (Close Grip)
3
RPE 7
4
Incline Bench Press (Smith Machine)
2
RPE 7
5
Chest Fly (Cable)
1
RPE 7
6
JM Press
2
RPE 7
7
Tricep Pushdown (Cable)
2
RPE 7
8
Overhead Tricep Extension (Cable)
1
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
95%
2
Bench Press (Paused)
3
8 reps
RPE 9
3
Bench Press (Close Grip)
3
RPE 9
4
Incline Bench Press (Smith Machine)
2
RPE 9
5
Chest Fly (Cable)
1
RPE 9
6
JM Press
2
RPE 9
7
Tricep Pushdown (Cable)
2
RPE 9
8
Overhead Tricep Extension (Cable)
1
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
77%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Bench Press (Close Grip)
3
RPE 7
4
Incline Bench Press (Smith Machine)
2
RPE 7
5
Chest Fly (Cable)
1
RPE 7
6
JM Press
2
RPE 7
7
Tricep Pushdown (Cable)
2
RPE 7
8
Overhead Tricep Extension (Cable)
1
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
6 reps
75%
2
Military Press (Barbell)
3
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
4
Lateral Raise (Cable)
2
RPE 7
5
Shrug (Barbell)
2
RPE 7
6
Chin-Up (Bodyweight)
1
RPE 7
7
Bicep Curl (Barbell)
1
RPE 7
8
Bicep Curl (Cable)
2
RPE 7
9
Bicep Curl (Dumbbell)
1
100 reps
RPE 10
10
Face Pull
1
20 reps
RPE 7
11
Banded Pull Apart
1
30 reps
12
Cable y Raise
1
13
Rear Delt Fly (Cable)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
5 reps
80%
2
Military Press (Barbell)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7.5
4
Lateral Raise (Cable)
2
RPE 7.5
5
Shrug (Barbell)
2
RPE 7.5
6
Face Pull
1
20 reps
RPE 7.5
7
Banded Pull Apart
1
30 reps
RPE 7.5
8
Cable y Raise
1
RPE 7.5
9
Chin-Up (Bodyweight)
1
RPE 7.5
10
Bicep Curl (Barbell)
1
RPE 7.5
11
Bicep Curl (Cable)
1
1
RPE 7.5
RPE 7
12
Bicep Curl (Dumbbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
3 reps
90%
2
Military Press (Barbell)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Lateral Raise (Cable)
2
RPE 8
5
Shrug (Barbell)
2
RPE 8
6
Face Pull
1
20 reps
RPE 8
7
Banded Pull Apart
1
30 reps
RPE 8
8
Cable y Raise
1
RPE 8
9
Chin-Up (Bodyweight)
1
RPE 8
10
Bicep Curl (Barbell)
1
RPE 8
11
Bicep Curl (Cable)
2
RPE 8
12
Bicep Curl (Dumbbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
2 reps
92%
2
Military Press (Barbell)
3
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
2
RPE 8.5
5
Shrug (Barbell)
2
RPE 8.5
6
Face Pull
1
20 reps
RPE 8.5
7
Banded Pull Apart
1
30 reps
RPE 8.5
8
Cable y Raise
1
RPE 8.5
9
Chin-Up (Bodyweight)
1
RPE 8.5
10
Bicep Curl (Barbell)
1
RPE 8.5
11
Bicep Curl (Cable)
2
RPE 8.5
12
Bicep Curl (Dumbbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
AMRAP
95%
2
Military Press (Barbell)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
4
Lateral Raise (Cable)
2
RPE 9
5
Shrug (Barbell)
2
RPE 9
6
Face Pull
1
20 reps
RPE 9
7
Banded Pull Apart
1
30 reps
RPE 9
8
Cable y Raise
1
RPE 9
9
Chin-Up (Bodyweight)
1
RPE 9
10
Bicep Curl (Barbell)
1
RPE 9
11
Bicep Curl (Cable)
2
RPE 9
12
Bicep Curl (Dumbbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
6 reps
70%
2
Military Press (Barbell)
3
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
4
Lateral Raise (Cable)
2
RPE 7
5
Shrug (Barbell)
2
RPE 7
6
Face Pull
1
20 reps
RPE 7
7
Banded Pull Apart
1
30 reps
8
Cable y Raise
1
9
Chin-Up (Bodyweight)
1
RPE 7
10
Bicep Curl (Barbell)
1
RPE 7
11
Bicep Curl (Cable)
2
RPE 7
12
Bicep Curl (Dumbbell)
1
100 reps
RPE 10
Week 1
1 / 6 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
70%
2
Barbell Row
2 Sets
@7
3
Pull-Up (Bodyweight)
2 Sets
@7
4
Seated Row (Cable)
1 Set
@7
5
High Row
1 Set
@7
6
Lat Pulldown
1 Set
@7
7
Standing Pullover (Cable)
1 Set
@7
8
Chin-Up (Bodyweight)
2 Sets
@7
9
Bicep Curl (Barbell)
2 Sets
@7
10
Bicep Curl (Cable)
2 Sets
@7
11
Hammer Curl
2 Sets
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Bench Press (Close Grip)
3 Sets
10 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@7
4
Dip (Bodyweight)
2 Sets
@7
5
Chest Fly (Cable)
1 Set
12 Reps
@7
6
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@7
7
Reverse Single Arm Tricep Extension
2 Sets
12 Reps
@7
8
Chest Press (Machine)
1 Set
@7
Day 1
1
Calf Raise (Bodyweight)
2 Sets
@7
2
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
65%
3
Front Squat (Barbell)
3 Sets
12-14 Reps
@7
4
Lunge (Dumbbell)
2 Sets
10 Reps
@7
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Single Leg Deadlift
2 Sets
10 Reps
@6.5
7
Hanging Leg Raise
2 Sets
@7
8
Cable Crunch
2 Sets
@7
Day 5
1
Bench Press (Barbell)
3 Sets
6 Reps
75%
2
Bench Press (Paused)
3 Sets
8 Reps
@7
3
Bench Press (Close Grip)
3 Sets
@7
4
Incline Bench Press (Smith Machine)
2 Sets
@7
5
Chest Fly (Cable)
1 Set
@7
6
JM Press
2 Sets
@7
7
Tricep Pushdown (Cable)
2 Sets
@7
8
Overhead Tricep Extension (Cable)
1 Set
@7
Day 4
1
Squat (Barbell)
3 Sets
6 Reps
75%
2
Zercher Squat (Barbell)
2 Sets
5 Reps
@7
3
Hang Clean
2 Sets
5 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@7
5
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@7
6
Standing Calf Raise
3 Sets
8 Reps
@7
7
Hanging Leg Raise
2 Sets
@7
8
Cable Crunch
2 Sets
@7
9
Single-Leg Leg Curl
2 Sets
@7
Day 6
1
Push Press (Barbell)
2 Sets
6 Reps
75%
2
Military Press (Barbell)
3 Sets
12 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@7
4
Lateral Raise (Cable)
2 Sets
@7
5
Shrug (Barbell)
2 Sets
@7
6
Chin-Up (Bodyweight)
1 Set
@7
7
Bicep Curl (Barbell)
1 Set
@7
8
Bicep Curl (Cable)
2 Sets
@7
9
Bicep Curl (Dumbbell)
1 Set
100 Reps
@10
10
Face Pull
1 Set
20 Reps
@7
11
Banded Pull Apart
1 Set
30 Reps
12
Cable y Raise
1 Set
13
Rear Delt Fly (Cable)
1 Set