Program Description
I have recently come back from an injury and I designed this programme to help me find the motivation to get back in the gym. Ofcourse after being told to take 6 weeks off to recover, finding motivation is hard so i just made a programme full of my favourite movements and keep it light, progressing to heavier weights. I blend elements of strongman, powerlifting and some light interval/cardio training to help me shift the winter weight and gradually get my strength back. Hope you all enjoy and feel free to leave any feedback
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerlifting, Powerbuilding, Olympic Weightlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 14, 2026 01:51
- Last EditedJan 26, 2026 10:27
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.6%
Hamstrings
11.6%
Triceps
11%
Quadriceps
8.9%
Front Delts
8.3%
Biceps
7.3%
Chest
6.4%
Lower Back
6.2%
Lats
5.5%
Upper Back
5.5%
Forearms
4.6%
Middle Delts
3.7%
Abs
3.6%
Rear Delts
2.7%
Adductors
1.8%
Abductors
0.9%
Cardio
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Bench Press (Barbell)
3
8-12 reps
60%
1B
Pullover (Dumbbell)
3
8-12 reps
RPE 7
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7
3A
Hammer Curl (Cable)
3
12-15 reps
RPE 7
3B
Tricep Extension (Cable)
3
12-15 reps
RPE 7
4
Assault Bike
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-12 reps
60%
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 7
2A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7
2B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 7
3A
Hammer Curl (Cable)
4
12-15 reps
RPE 7
3B
Tricep Extension (Cable)
4
12-15 reps
RPE 7
4
Assault Bike
4
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
8-12 reps
60%
1B
Pullover (Dumbbell)
5
8-12 reps
RPE 7
2A
Incline Bench Press (Barbell)
5
8-12 reps
RPE 7
2B
Incline Curl (Dumbbell)
5
8-12 reps
RPE 7
3A
Hammer Curl (Cable)
5
12-15 reps
RPE 7
3B
Tricep Extension (Cable)
5
12-15 reps
RPE 7
4
Assault Bike
5
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
65%
1B
Pullover (Dumbbell)
3
6-10 reps
RPE 7
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7
2B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 7
3A
Hammer Curl (Cable)
3
10-12 reps
RPE 7
3B
Tricep Extension (Cable)
3
10-12 reps
RPE 7
4
Assault Bike
3
1.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
65%
1B
Pullover (Dumbbell)
4
6-10 reps
RPE 7
2A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7
2B
Incline Curl (Dumbbell)
4
6-10 reps
RPE 7
3A
Hammer Curl (Cable)
4
10-12 reps
RPE 7
3B
Tricep Extension (Cable)
4
10-12 reps
RPE 7
4
Assault Bike
4
1.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
6-10 reps
65%
1B
Pullover (Dumbbell)
5
6-10 reps
RPE 7
2A
Incline Bench Press (Barbell)
5
6-10 reps
RPE 7
2B
Incline Curl (Dumbbell)
5
6-10 reps
RPE 7
3A
Hammer Curl (Cable)
5
10-12 reps
RPE 7
3B
Tricep Extension (Cable)
5
10-12 reps
RPE 7
4
Assault Bike
5
1.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
70%
1B
Pullover (Dumbbell)
3
6-10 reps
RPE 7
2A
Incline Bench Press (Barbell)
3
5-8 reps
RPE 7
2B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 7
3A
Hammer Curl (Cable)
3
8-10 reps
RPE 7
3B
Tricep Extension (Cable)
3
8-10 reps
RPE 7
4
Assault Bike
3
2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5-8 reps
70%
1B
Pullover (Dumbbell)
4
6-10 reps
RPE 7
2A
Incline Bench Press (Barbell)
4
5-8 reps
RPE 7
2B
Incline Curl (Dumbbell)
4
6-10 reps
RPE 7
3A
Hammer Curl (Cable)
4
8-10 reps
RPE 7
3B
Tricep Extension (Cable)
4
8-10 reps
RPE 7
4
Assault Bike
4
2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5-8 reps
70%
1B
Pullover (Dumbbell)
5
6-10 reps
RPE 7
2A
Incline Bench Press (Barbell)
5
5-8 reps
RPE 7
2B
Incline Curl (Dumbbell)
5
6-10 reps
RPE 7
3A
Hammer Curl (Cable)
5
8-10 reps
RPE 7
3B
Tricep Extension (Cable)
5
8-10 reps
RPE 7
4
Assault Bike
5
2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
75%
1B
Pullover (Dumbbell)
3
6-10 reps
RPE 7
2A
Incline Bench Press (Barbell)
3
5 reps
RPE 7
2B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 7
3A
Hammer Curl (Cable)
3
8-10 reps
RPE 7
3B
Tricep Extension (Cable)
3
8-10 reps
RPE 7
4
Assault Bike
3
2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
75%
1B
Pullover (Dumbbell)
4
6-10 reps
RPE 7
2A
Incline Bench Press (Barbell)
4
5 reps
RPE 7
2B
Incline Curl (Dumbbell)
4
6-10 reps
RPE 7
3A
Hammer Curl (Cable)
4
8-10 reps
RPE 7
3B
Tricep Extension (Cable)
4
8-10 reps
RPE 7
4
Assault Bike
4
2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
75%
1B
Pullover (Dumbbell)
5
6-10 reps
RPE 7
2A
Incline Bench Press (Barbell)
5
5 reps
RPE 7
2B
Incline Curl (Dumbbell)
5
6-10 reps
RPE 7
3A
Hammer Curl (Cable)
5
8-10 reps
RPE 7
3B
Tricep Extension (Cable)
5
8-10 reps
RPE 7
4
Assault Bike
5
2 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
50%
2A
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
3A
Good Morning
3
8-12 reps
RPE 7
3B
Front Squat (Barbell)
3
8-12 reps
RPE 7
4
Farmer's Walk (Weighted)
3
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
50%
2A
Rear Delt Fly (Machine)
4
12-15 reps
RPE 7
2B
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3A
Good Morning
4
8-12 reps
RPE 7
3B
Front Squat (Barbell)
4
8-12 reps
RPE 7
4
Farmer's Walk (Weighted)
4
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-10 reps
50%
2A
Rear Delt Fly (Machine)
5
12-15 reps
RPE 7
2B
Bent Over Row (Barbell)
5
8-12 reps
RPE 7
3A
Good Morning
5
8-12 reps
RPE 7
3B
Front Squat (Barbell)
5
8-12 reps
RPE 7
4
Farmer's Walk (Weighted)
5
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
60%
2A
Rear Delt Fly (Machine)
3
10-12 reps
RPE 7
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
3A
Good Morning
3
8-12 reps
RPE 7
3B
Front Squat (Barbell)
3
8-12 reps
RPE 7
4
Farmer's Walk (Weighted)
3
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
60%
2A
Rear Delt Fly (Machine)
3
10-12 reps
RPE 7
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
3A
Good Morning
3
8-12 reps
RPE 7
3B
Front Squat (Barbell)
3
8-12 reps
RPE 7
4
Farmer's Walk (Weighted)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-10 reps
60%
2A
Rear Delt Fly (Machine)
5
10-12 reps
RPE 7
2B
Bent Over Row (Barbell)
5
8-12 reps
RPE 7
3A
Good Morning
5
8-12 reps
RPE 7
3B
Front Squat (Barbell)
5
8-12 reps
RPE 7
4
Farmer's Walk (Weighted)
5
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2A
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
2B
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3A
Good Morning
3
6 reps
RPE 7
3B
Front Squat (Barbell)
3
6 reps
RPE 7
4
Farmer's Walk (Weighted)
3
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2A
Rear Delt Fly (Machine)
4
8-10 reps
RPE 7
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 7
3A
Good Morning
4
6 reps
RPE 7
3B
Front Squat (Barbell)
4
6 reps
RPE 7
4
Farmer's Walk (Weighted)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
70%
2A
Rear Delt Fly (Machine)
5
8-10 reps
RPE 7
2B
Bent Over Row (Barbell)
5
8-10 reps
RPE 7
3A
Good Morning
5
6 reps
RPE 7
3B
Front Squat (Barbell)
5
6 reps
RPE 7
4
Farmer's Walk (Weighted)
5
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2A
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
2B
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3A
Good Morning
3
5 reps
RPE 7
3B
Front Squat (Barbell)
3
5 reps
RPE 7
4
Farmer's Walk (Weighted)
3
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2A
Rear Delt Fly (Machine)
4
8-10 reps
RPE 7
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 7
3A
Good Morning
4
5 reps
RPE 7
3B
Front Squat (Barbell)
4
5 reps
RPE 7
4
Farmer's Walk (Weighted)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2A
Rear Delt Fly (Machine)
5
8-10 reps
RPE 7
2B
Bent Over Row (Barbell)
5
8-10 reps
RPE 7
3A
Good Morning
5
5 reps
RPE 7
3B
Front Squat (Barbell)
5
5 reps
RPE 7
4
Farmer's Walk (Weighted)
5
4 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
3
6-10 reps
50%
2A
Overhead Press (Barbell)
3
10-12 reps
50%
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
3A
Lat Pulldown
3
10-15 reps
RPE 7
3B
Seated Dip (Machine)
3
10-12 reps
RPE 7
4A
Bicep Curl (Machine)
3
12-15 reps
RPE 7
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
6-10 reps
50%
2A
Overhead Press (Barbell)
4
10-12 reps
50%
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
3A
Lat Pulldown
4
10-15 reps
RPE 7
3B
Seated Dip (Machine)
4
10-12 reps
RPE 7
4A
Bicep Curl (Machine)
4
12-15 reps
RPE 7
4B
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 7
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
5
6-10 reps
50%
2A
Overhead Press (Barbell)
5
10-12 reps
50%
2B
Lateral Raise (Dumbbell)
5
10-15 reps
RPE 7
3A
Lat Pulldown
5
10-15 reps
RPE 7
3B
Seated Dip (Machine)
5
10-12 reps
RPE 7
4A
Bicep Curl (Machine)
5
12-15 reps
RPE 7
4B
Tricep Rope Push Down (Cable)
5
12-15 reps
RPE 7
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
3
6-10 reps
60%
2A
Overhead Press (Barbell)
3
10-12 reps
60%
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3A
Lat Pulldown
3
10-12 reps
RPE 7
3B
Seated Dip (Machine)
3
10-12 reps
RPE 7
4A
Bicep Curl (Machine)
3
10-12 reps
RPE 7
4B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
6-10 reps
60%
2A
Overhead Press (Barbell)
4
10-12 reps
60%
2B
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7
3A
Lat Pulldown
4
10-12 reps
RPE 7
3B
Seated Dip (Machine)
4
10-12 reps
RPE 7
4A
Bicep Curl (Machine)
4
10-12 reps
RPE 7
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 7
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
5
6-10 reps
60%
2A
Overhead Press (Barbell)
5
10-12 reps
60%
2B
Lateral Raise (Dumbbell)
5
10-12 reps
RPE 7
3A
Lat Pulldown
5
10-12 reps
RPE 7
3B
Seated Dip (Machine)
5
10-12 reps
RPE 7
4A
Bicep Curl (Machine)
5
10-12 reps
RPE 7
4B
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 7
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
3
5 reps
70%
2A
Overhead Press (Barbell)
3
6 reps
70%
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3A
Lat Pulldown
3
10-12 reps
RPE 7
3B
Seated Dip (Machine)
3
10-12 reps
RPE 7
4A
Bicep Curl (Machine)
3
10-12 reps
RPE 7
4B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
5 reps
70%
2A
Overhead Press (Barbell)
4
6 reps
70%
2B
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7
3A
Lat Pulldown
4
10-12 reps
RPE 7
3B
Seated Dip (Machine)
4
10-12 reps
RPE 7
4A
Bicep Curl (Machine)
4
10-12 reps
RPE 7
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 7
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
5
5 reps
70%
2A
Overhead Press (Barbell)
5
6 reps
70%
2B
Lateral Raise (Dumbbell)
5
10-12 reps
RPE 7
3A
Lat Pulldown
5
10-12 reps
RPE 7
3B
Seated Dip (Machine)
5
10-12 reps
RPE 7
4A
Bicep Curl (Machine)
5
10-12 reps
RPE 7
4B
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 7
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
3
4 reps
75%
2A
Overhead Press (Barbell)
3
5 reps
75%
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3A
Lat Pulldown
3
10-12 reps
RPE 7
3B
Seated Dip (Machine)
3
10-12 reps
RPE 7
4A
Bicep Curl (Machine)
3
10-12 reps
RPE 7
4B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
4 reps
75%
2A
Overhead Press (Barbell)
4
5 reps
75%
2B
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7
3A
Lat Pulldown
4
10-12 reps
RPE 7
3B
Seated Dip (Machine)
4
10-12 reps
RPE 7
4A
Bicep Curl (Machine)
4
10-12 reps
RPE 7
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 7
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
5
4 reps
75%
2A
Overhead Press (Barbell)
5
5 reps
75%
2B
Lateral Raise (Dumbbell)
5
10-12 reps
RPE 7
3A
Lat Pulldown
5
10-12 reps
RPE 7
3B
Seated Dip (Machine)
5
10-12 reps
RPE 7
4A
Bicep Curl (Machine)
5
10-12 reps
RPE 7
4B
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 7
5
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
3
10-12 reps
RPE 7
1B
Squat (Low Bar)
3
10-12 reps
50%
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
2B
Back Extension (Weighted)
3
10-12 reps
RPE 7
3A
15" Block Deadlift
3
8-12 reps
50%
3B
Zercher Squat (Barbell)
3
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
4
10-12 reps
RPE 7
1B
Squat (Low Bar)
4
10-12 reps
50%
2A
Leg Press (45 Degrees)
4
10-12 reps
RPE 7
2B
Back Extension (Weighted)
4
10-12 reps
RPE 7
3A
15" Block Deadlift
4
8-12 reps
50%
3B
Zercher Squat (Barbell)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
5
10-12 reps
RPE 7
1B
Squat (Low Bar)
5
10-12 reps
50%
2A
Leg Press (45 Degrees)
5
10-12 reps
RPE 7
2B
Back Extension (Weighted)
5
10-12 reps
RPE 7
3A
15" Block Deadlift
5
8-12 reps
50%
3B
Zercher Squat (Barbell)
5
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
3
10-12 reps
RPE 7
1B
Squat (Low Bar)
3
10-12 reps
60%
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
2B
Back Extension (Weighted)
3
10-12 reps
RPE 7
3A
15" Block Deadlift
3
8-12 reps
60%
3B
Zercher Squat (Barbell)
3
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
4
10-12 reps
RPE 7
1B
Squat (Low Bar)
4
10-12 reps
60%
2A
Leg Press (45 Degrees)
4
10-12 reps
RPE 7
2B
Back Extension (Weighted)
4
10-12 reps
RPE 7
3A
15" Block Deadlift
4
8-12 reps
60%
3B
Zercher Squat (Barbell)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
3
10-12 reps
RPE 7
1B
Squat (Low Bar)
3
10-12 reps
60%
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
2B
Back Extension (Weighted)
3
10-12 reps
RPE 7
3A
15" Block Deadlift
3
8-12 reps
60%
3B
Zercher Squat (Barbell)
3
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
3
10-12 reps
RPE 7
1B
Squat (Low Bar)
3
6 reps
70%
2A
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
2B
Back Extension (Weighted)
3
8-10 reps
RPE 7
3A
15" Block Deadlift
3
6 reps
70%
3B
Zercher Squat (Barbell)
3
6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
4
10-12 reps
RPE 7
1B
Squat (Low Bar)
4
6 reps
70%
2A
Leg Press (45 Degrees)
4
8-10 reps
RPE 7
2B
Back Extension (Weighted)
4
8-10 reps
RPE 7
3A
15" Block Deadlift
4
6 reps
70%
3B
Zercher Squat (Barbell)
4
6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
5
10-12 reps
RPE 7
1B
Squat (Low Bar)
5
6 reps
70%
2A
Leg Press (45 Degrees)
5
8-10 reps
RPE 7
2B
Back Extension (Weighted)
5
8-10 reps
RPE 7
3A
15" Block Deadlift
5
6 reps
70%
3B
Zercher Squat (Barbell)
5
6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
3
10-12 reps
RPE 7
1B
Squat (Low Bar)
3
5 reps
75%
2A
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
2B
Back Extension (Weighted)
3
8-10 reps
RPE 7
3A
15" Block Deadlift
3
5 reps
75%
3B
Zercher Squat (Barbell)
3
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
4
10-12 reps
RPE 7
1B
Squat (Low Bar)
4
5 reps
75%
2A
Leg Press (45 Degrees)
4
8-10 reps
RPE 7
2B
Back Extension (Weighted)
4
8-10 reps
RPE 7
3A
15" Block Deadlift
4
5 reps
75%
3B
Zercher Squat (Barbell)
4
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
5
10-12 reps
RPE 7
1B
Squat (Low Bar)
5
5 reps
75%
2A
Leg Press (45 Degrees)
5
8-10 reps
RPE 7
2B
Back Extension (Weighted)
5
8-10 reps
RPE 7
3A
15" Block Deadlift
5
5 reps
75%
3B
Zercher Squat (Barbell)
5
5 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
60%
60%
60%
1B
Pullover (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
2A
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
2B
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
3A
Hammer Curl (Cable)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
3B
Tricep Extension (Cable)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
4
Assault Bike1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@7
@7
@7
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
50%
50%
50%
2A
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
2B
Bent Over Row (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
3A
Good Morning1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
3B
Front Squat (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
4
Farmer's Walk (Weighted)1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@7
@7
@7
Day 3
1
Axle Clean & Press1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
50%
50%
50%
2A
Overhead Press (Barbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
50%
50%
50%
2B
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
3A
Lat Pulldown1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
3B
Seated Dip (Machine)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
4A
Bicep Curl (Machine)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
4B
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
5
Treadmill1 Set
-
Day 4
1A
Hamstring Curl1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
1B
Squat (Low Bar)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
50%
50%
50%
2A
Leg Press (45 Degrees)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
2B
Back Extension (Weighted)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
3A
15" Block Deadlift1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
50%
50%
50%
3B
Zercher Squat (Barbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@6
@6