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BoostcampPNG

Prime Traning

by Hoàng Hải
7 athletes joined

Program Description

Building Muscle with less volume, bring the prime of the compound lift

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 09, 2024 02:34
  • Last Edited
    Dec 17, 2024 11:29

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.1%
Biceps
13.3%
Front Delts
8.3%
Upper Back
7.6%
Lats
7.6%
Hamstrings
7%
Glutes
7%
Quadriceps
6.7%
Middle Delts
6.3%
Chest
6.3%
Abs
5.7%
Lower Back
2.5%
Adductors
2.5%
Forearms
1.9%
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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
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Bicep Curl (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Bicep Curl (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Bicep Curl (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Bicep Curl (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Bicep Curl (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Bicep Curl (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Bicep Curl (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Bicep Curl (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Bicep Curl (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Bicep Curl (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Bicep Curl (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
5-8 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Bicep Curl (Barbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
10-12 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Hammer Curl
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
10-12 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Hammer Curl
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
10-12 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Hammer Curl
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
10-12 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Hammer Curl
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
10-12 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Hammer Curl
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
10-12 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Hammer Curl
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
10-12 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Hammer Curl
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
10-12 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Hammer Curl
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
10-12 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Hammer Curl
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
10-12 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Hammer Curl
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
10-12 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Hammer Curl
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Squat (Barbell)
1
10-12 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Hammer Curl
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10-12 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10-12 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10-12 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10-12 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10-12 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10-12 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10-12 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10-12 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10-12 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10-12 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10-12 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10-12 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
5-8 reps
RPE 10
3
Pendlay Row
1
6-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Squat (Barbell)
1
15-20 reps
-
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Squat (Barbell)
1
15-20 reps
-
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Squat (Barbell)
1
15-20 reps
-
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Squat (Barbell)
1
15-20 reps
-
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Squat (Barbell)
1
15-20 reps
-
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Squat (Barbell)
1
15-20 reps
-
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Squat (Barbell)
1
15-20 reps
-
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Squat (Barbell)
1
15-20 reps
-
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Squat (Barbell)
1
15-20 reps
-
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Squat (Barbell)
1
15-20 reps
-
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Squat (Barbell)
1
15-20 reps
-
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Squat (Barbell)
1
15-20 reps
-
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
15-20 reps
-
2
Pendlay Row
1
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
15-20 reps
-
2
Pendlay Row
1
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
15-20 reps
-
2
Pendlay Row
1
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
15-20 reps
-
2
Pendlay Row
1
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
15-20 reps
-
2
Pendlay Row
1
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
15-20 reps
-
2
Pendlay Row
1
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
15-20 reps
-
2
Pendlay Row
1
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
15-20 reps
-
2
Pendlay Row
1
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
15-20 reps
-
2
Pendlay Row
1
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
15-20 reps
-
2
Pendlay Row
1
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
15-20 reps
-
2
Pendlay Row
1
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
15-20 reps
-
2
Pendlay Row
1
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
6-10 reps
10-12 reps
RPE 10
-
Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
1 Set
5-8 Reps
@10
2
Romanian Deadlift (Barbell)
1 Set
5-8 Reps
@10
3
Pendlay Row
1 Set
6-10 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
10-12 Reps
@10
-
Day 1
1
Legs Up Bench Press (Barbell)
1 Set
5-8 Reps
@10
2
Squat (Barbell)
1 Set
5-8 Reps
@10
3
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
6-10 Reps
10-12 Reps
@10
-
Day 3
1
Legs Up Bench Press (Barbell)
1 Set
5-8 Reps
@10
2
Squat (Barbell)
1 Set
10-12 Reps
@10
3
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
4
Hammer Curl
2 Sets
6-12 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
10-12 Reps
@10
2
Sumo Deadlift (Barbell)
1 Set
5-8 Reps
@10
3
Pendlay Row
1 Set
6-10 Reps
@10
4
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
6-10 Reps
10-12 Reps
@10
-
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
2
Squat (Barbell)
1 Set
15-20 Reps
-
3
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
Day 6
1
Overhead Press (Barbell)
2 Sets
15-20 Reps
-
2
Pendlay Row
1 Set
6-10 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
5-8 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
10-12 Reps
@10
-