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Gadget&Gains {G&G} 16 weeks Strength Block

by Dominion S.

Program Description

Sixteen weeks. One mission. This is where discipline is tested, limits are shattered, and strength is forged through relentless effort. Every rep tells a story, every set builds resilience, and every drop of sweat moves you closer to the strongest version of yourself. There will be days when the weight feels heavy and the journey feels longer than expected, but champions are built in those moments. Stay focused. Stay hungry. Trust the process. Week by week the body transforms, the mind sharpens, and the bar moves with authority. This is not just training—it is a commitment to power, growth, and becoming unstoppable.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 17, 2026 09:44
  • Last Edited
    Mar 17, 2026 01:35
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.5%
Upper Back
11%
Chest
11%
Triceps
11%
Lats
8.7%
Glutes
7.9%
Hamstrings
7.9%
Quadriceps
7.3%
Biceps
6.5%
Abs
3.9%
Adductors
3.3%
Middle Delts
3.3%
Lower Back
2.2%
Rear Delts
2%
Forearms
1.6%
Calves
1%
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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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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Squat (Barbell)
5
6 reps
65%
4
Goblet Squat
2
10-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 7.5-8.5
6
Bench Press (Barbell)
5
6 reps
65%
7
Floor Press (Barbell)
3
5 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Squat (Barbell)
5
6 reps
68%
4
Goblet Squat
2
10-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 7.5-8.5
6
Bench Press (Barbell)
5
6 reps
68%
7
Floor Press (Barbell)
3
5 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Squat (Barbell)
5
6 reps
70%
4
Goblet Squat
2
10-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 7.5-8.5
6
Bench Press (Barbell)
5
6 reps
70%
7
Floor Press (Barbell)
3
5 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Squat (Barbell)
4
6 reps
72.5%
4
Goblet Squat
2
10-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 7.5-8.5
6
Bench Press (Barbell)
4
6 reps
72.5%
7
Floor Press (Barbell)
3
5 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Squat (Barbell)
5
4 reps
77.5%
4
Goblet Squat
2
10-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 7.5-8.5
6
Bench Press (Barbell)
5
4 reps
77.5%
7
Floor Press (Barbell)
3
5 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Squat (Barbell)
5
4 reps
80%
4
Goblet Squat
2
10-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 7.5-8.5
6
Bench Press (Barbell)
5
4 reps
80%
7
Floor Press (Barbell)
3
5 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Squat (Barbell)
4
4 reps
82.5%
4
Goblet Squat
2
10-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 7.5-8.5
6
Bench Press (Barbell)
4
4 reps
82.5%
7
Floor Press (Barbell)
3
5 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Squat (Barbell)
3
3 reps
79%
4
Goblet Squat
2
10-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 7.5-8.5
6
Bench Press (Barbell)
3
3 reps
79%
7
Floor Press (Barbell)
3
5 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Squat (Barbell)
4
3 reps
85%
4
Goblet Squat
2
10-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 7.5-8.5
6
Bench Press (Paused)
2
2 reps
85%
7
Bench Press (Barbell)
2
3 reps
85%
8
Floor Press (Barbell)
3
5 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Squat (Barbell)
3
3 reps
87.5%
4
Goblet Squat
2
10-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 7.5-8.5
6
Bench Press (Paused)
3
3 reps
87.5%
7
Floor Press (Barbell)
3
5 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Squat (Barbell)
3
2 reps
90%
4
Goblet Squat
2
10-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 7.5-8.5
6
Bench Press (Paused)
3
2 reps
90%
7
Floor Press (Barbell)
3
5 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Squat (Barbell)
2
2 reps
93%
4
Goblet Squat
2
10-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 7.5-8.5
6
Bench Press (Paused)
2
2 reps
93%
7
Floor Press (Barbell)
3
5 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Squat (Barbell)
2
1 reps
95%
4
Goblet Squat
2
10-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 7.5-8.5
6
Bench Press (Barbell)
2
1 reps
95%
7
Floor Press (Barbell)
3
5 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Squat (Barbell)
3
1 reps
90%
4
Goblet Squat
2
10-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 7.5-8.5
6
Bench Press (Barbell)
3
1 reps
90%
7
Floor Press (Barbell)
3
5 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Squat (Barbell)
2
2 reps
85%
4
Goblet Squat
2
10-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 7.5-8.5
6
Bench Press (Barbell)
2
2 reps
85%
7
Floor Press (Barbell)
3
5 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Military Press (Barbell)
3
5 reps
RPE 7.5-8.5
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Military Press (Barbell)
3
5 reps
RPE 7.5-8.5
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Military Press (Barbell)
3
5 reps
RPE 7.5-8.5
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Military Press (Barbell)
3
5 reps
RPE 7.5-8.5
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Military Press (Barbell)
3
5 reps
RPE 7.5-8.5
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Military Press (Barbell)
3
5 reps
RPE 7.5-8.5
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Military Press (Barbell)
3
5 reps
RPE 7.5-8.5
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Military Press (Barbell)
3
5 reps
RPE 7.5-8.5
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Military Press (Barbell)
3
5 reps
RPE 7.5-8.5
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Military Press (Barbell)
3
5 reps
RPE 7.5-8.5
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Military Press (Barbell)
3
5 reps
RPE 7.5-8.5
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Military Press (Barbell)
3
5 reps
RPE 7.5-8.5
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Military Press (Barbell)
3
5 reps
RPE 7.5-8.5
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Military Press (Barbell)
3
5 reps
RPE 7.5-8.5
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Military Press (Barbell)
3
5 reps
RPE 7.5-8.5
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
3
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Military Press (Barbell)
3
5 reps
RPE 7.5-8.5
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
6 reps
65%
2
Barbell Row
3
6-8 reps
RPE 7.5-8.5
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
-
5
Lat Pulldown (Close Grip)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
6 reps
68%
2
Barbell Row
3
6-8 reps
RPE 7.5-8.5
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
-
5
Lat Pulldown (Close Grip)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
6 reps
70%
2
Barbell Row
3
6-8 reps
RPE 7.5-8.5
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
-
5
Lat Pulldown (Close Grip)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
72.5%
2
Barbell Row
3
6-8 reps
RPE 7.5-8.5
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
-
5
Lat Pulldown (Close Grip)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
4 reps
77.5%
2
Barbell Row
3
6-8 reps
RPE 7.5-8.5
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
-
5
Lat Pulldown (Close Grip)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
4 reps
80%
2
Barbell Row
3
6-8 reps
RPE 7.5-8.5
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
-
5
Lat Pulldown (Close Grip)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
82.5%
2
Barbell Row
3
6-8 reps
RPE 7.5-8.5
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
-
5
Lat Pulldown (Close Grip)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3 reps
79%
2
Barbell Row
3
6-8 reps
RPE 7.5-8.5
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
-
5
Lat Pulldown (Close Grip)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
85%
2
Barbell Row
3
6-8 reps
RPE 7.5-8.5
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
-
5
Lat Pulldown (Close Grip)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3 reps
87.5%
2
Barbell Row
3
6-8 reps
RPE 7.5-8.5
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
-
5
Lat Pulldown (Close Grip)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2 reps
90%
2
Barbell Row
3
6-8 reps
RPE 7.5-8.5
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
-
5
Lat Pulldown (Close Grip)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2 reps
93%
2
Barbell Row
3
6-8 reps
RPE 7.5-8.5
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
-
5
Lat Pulldown (Close Grip)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
1 reps
95%
2
Barbell Row
3
6-8 reps
RPE 7.5-8.5
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
-
5
Lat Pulldown (Close Grip)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1 reps
90%
2
Barbell Row
3
6-8 reps
RPE 7.5-8.5
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
-
5
Lat Pulldown (Close Grip)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2 reps
85%
2
Barbell Row
3
6-8 reps
RPE 7.5-8.5
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
-
5
Lat Pulldown (Close Grip)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
2
Barbell Row
3
6-8 reps
RPE 7.5-8.5
3
T-Bar Row
3
8 reps
-
4
Wide Grip Lat Pulldown
3
-
5
Lat Pulldown (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
6 reps
65%
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Hip Adductor (Machine)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
6 reps
68%
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Hip Adductor (Machine)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
6 reps
70%
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Hip Adductor (Machine)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
72.5%
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Hip Adductor (Machine)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
4 reps
77.5%
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Hip Adductor (Machine)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
4 reps
80%
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Hip Adductor (Machine)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
82.5%
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Hip Adductor (Machine)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
79%
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Hip Adductor (Machine)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
85%
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Hip Adductor (Machine)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
87.5%
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Hip Adductor (Machine)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2 reps
90%
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Hip Adductor (Machine)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2 reps
93%
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Hip Adductor (Machine)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1 reps
95%
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Hip Adductor (Machine)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1 reps
90%
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Hip Adductor (Machine)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2 reps
85%
2
Seated Hamstring Curl
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Hip Adductor (Machine)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
88%
2
Bulgarian Split Squat (Barbell)
1
RPE 8-9
3
Seated Hamstring Curl
3
8 reps
RPE 8
4
Hip Thrust (Barbell)
3
5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
6
Hip Adductor (Machine)
3
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
4 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Cable Chest Press
3
8 reps
RPE 8
4
Cable Crossover
3
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Pendlay Row
3
6-8 reps
RPE 8
7
Lat Pulldown
4
8-10 reps
-
8
Single Arm Row (Cable)
2
RPE 8
9
Face Pull
2
-
10
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
4 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Cable Chest Press
3
8 reps
RPE 8
4
Cable Crossover
3
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Pendlay Row
3
6-8 reps
RPE 8
7
Lat Pulldown
4
8-10 reps
-
8
Single Arm Row (Cable)
2
RPE 8
9
Face Pull
2
-
10
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
4 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Cable Chest Press
3
8 reps
RPE 8
4
Cable Crossover
3
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Pendlay Row
3
6-8 reps
RPE 8
7
Lat Pulldown
4
8-10 reps
-
8
Single Arm Row (Cable)
2
RPE 8
9
Face Pull
2
-
10
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
4 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Cable Chest Press
3
8 reps
RPE 8
4
Cable Crossover
3
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Pendlay Row
3
6-8 reps
RPE 8
7
Lat Pulldown
4
8-10 reps
-
8
Single Arm Row (Cable)
2
RPE 8
9
Face Pull
2
-
10
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
4 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Cable Chest Press
3
8 reps
RPE 8
4
Cable Crossover
3
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Pendlay Row
3
6-8 reps
RPE 8
7
Lat Pulldown
4
8-10 reps
-
8
Single Arm Row (Cable)
2
RPE 8
9
Face Pull
2
-
10
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
4 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Cable Chest Press
3
8 reps
RPE 8
4
Cable Crossover
3
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Pendlay Row
3
6-8 reps
RPE 8
7
Lat Pulldown
4
8-10 reps
-
8
Single Arm Row (Cable)
2
RPE 8
9
Face Pull
2
-
10
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
4 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Cable Chest Press
3
8 reps
RPE 8
4
Cable Crossover
3
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Pendlay Row
3
6-8 reps
RPE 8
7
Lat Pulldown
4
8-10 reps
-
8
Single Arm Row (Cable)
2
RPE 8
9
Face Pull
2
-
10
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
4 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Cable Chest Press
3
8 reps
RPE 8
4
Cable Crossover
3
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Pendlay Row
3
6-8 reps
RPE 8
7
Lat Pulldown
4
8-10 reps
-
8
Single Arm Row (Cable)
2
RPE 8
9
Face Pull
2
-
10
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
4 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Cable Chest Press
3
8 reps
RPE 8
4
Cable Crossover
3
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Pendlay Row
3
6-8 reps
RPE 8
7
Lat Pulldown
4
8-10 reps
-
8
Single Arm Row (Cable)
2
RPE 8
9
Face Pull
2
-
10
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
4 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Cable Chest Press
3
8 reps
RPE 8
4
Cable Crossover
3
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Pendlay Row
3
6-8 reps
RPE 8
7
Lat Pulldown
4
8-10 reps
-
8
Single Arm Row (Cable)
2
RPE 8
9
Face Pull
2
-
10
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
4 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Cable Chest Press
3
8 reps
RPE 8
4
Cable Crossover
3
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Pendlay Row
3
6-8 reps
RPE 8
7
Lat Pulldown
4
8-10 reps
-
8
Single Arm Row (Cable)
2
RPE 8
9
Face Pull
2
-
10
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
4 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Cable Chest Press
3
8 reps
RPE 8
4
Cable Crossover
3
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Pendlay Row
3
6-8 reps
RPE 8
7
Lat Pulldown
4
8-10 reps
-
8
Single Arm Row (Cable)
2
RPE 8
9
Face Pull
2
-
10
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
4 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Cable Chest Press
3
8 reps
RPE 8
4
Cable Crossover
3
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Pendlay Row
3
6-8 reps
RPE 8
7
Lat Pulldown
4
8-10 reps
-
8
Single Arm Row (Cable)
2
RPE 8
9
Face Pull
2
-
10
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
4 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Cable Chest Press
3
8 reps
RPE 8
4
Cable Crossover
3
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Pendlay Row
3
6-8 reps
RPE 8
7
Lat Pulldown
4
8-10 reps
-
8
Single Arm Row (Cable)
2
RPE 8
9
Face Pull
2
-
10
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
4 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Cable Chest Press
3
8 reps
RPE 8
4
Cable Crossover
3
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Pendlay Row
3
6-8 reps
RPE 8
7
Lat Pulldown
4
8-10 reps
-
8
Single Arm Row (Cable)
2
RPE 8
9
Face Pull
2
-
10
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
4 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Cable Chest Press
3
8 reps
RPE 8
4
Cable Crossover
3
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Pendlay Row
3
6-8 reps
RPE 8
7
Lat Pulldown
4
8-10 reps
-
8
Single Arm Row (Cable)
2
RPE 8
9
Face Pull
2
-
10
Back Extension (Weighted)
3
8 reps
RPE 8
Week 1
1 / 16 Weeks
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@8
2
Incline Chest Fly (Dumbbell)
3 Sets
-
3
Dip (Weighted)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
-
7
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
8
Military Press (Barbell)
3 Sets
5 Reps
@7.5-8.5
9
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
10
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
Day 5
1
Pin Press Bench (Barbell)
5 Sets
4 Reps
@8-9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Incline Cable Chest Press
3 Sets
8 Reps
@8
4
Cable Crossover
3 Sets
@8
5
Pull-Up (Bodyweight)
3 Sets
-
6
Pendlay Row
3 Sets
6-8 Reps
@8
7
Lat Pulldown
4 Sets
8-10 Reps
-
8
Single Arm Row (Cable)
2 Sets
@8
9
Face Pull
2 Sets
-
10
Back Extension (Weighted)
3 Sets
8 Reps
@8
Day 1
1
Standing Calf Raise
3 Sets
-
2
Leg Extension
3 Sets
10-12 Reps
@8.5
3
Squat (Barbell)
5 Sets
6 Reps
65%
4
Goblet Squat
2 Sets
10-12 Reps
-
5
Bulgarian Split Squat (Barbell)
2 Sets
8 Reps
@7.5-8.5
6
Bench Press (Barbell)
5 Sets
6 Reps
65%
7
Floor Press (Barbell)
3 Sets
5 Reps
@7.5-8.5
Day 3
1
Sumo Deadlift (Barbell)
5 Sets
6 Reps
65%
2
Barbell Row
3 Sets
6-8 Reps
@7.5-8.5
3
T-Bar Row
3 Sets
8 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
-
5
Lat Pulldown (Close Grip)
3 Sets
-
Day 4
1
Squat (Low Bar)
5 Sets
6 Reps
65%
2
Seated Hamstring Curl
3 Sets
8 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
5 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
5
Hip Adductor (Machine)
3 Sets
@8