Fearless GZCLP Push/Pull 2.0

by Fearless DoGooder

Program Description

The GZCLP (GZCL Linear Progression) program is a powerlifting program designed for beginners and those looking to build a solid foundation in strength training. It utilizes a linear progression approach, focusing on steadily increasing weight for the core lifts while also incorporating assistance exercises. Key Features of GZCLP: Linear Progression: The program emphasizes adding weight consistently, with the goal of steadily increasing strength over time. For upper body lifts (bench press, overhead press), the recommended increment is 5 lbs per workout, and for lower body lifts (squat, deadlift), it's 10 lbs. Core Lifts (Tiers): GZCLP focuses on four main lifts: squat, bench press, deadlift, and overhead press, categorized as T1 and T2 lifts. T1 and T2: T1 lifts are the primary compound movements, while T2 lifts serve as secondary movements to further build strength in the same muscle groups. T3 (Assistance Exercises): T3 exercises are used to support the core lifts and target specific muscle groups. Frequency: GZCLP is typically structured as a 3-day or 4-day program, rotating the core lifts between T1 and T2, allowing for adequate recovery and training volume. Progressive Overload: The program encourages adding weight consistently until you reach a point of stagnation, at which point you may need to deload, adjust your weight, or adjust the sets/reps. T1 = 3x5+ > 4x3+ > 5x2+ T2 = 3x10 > 3x8 > 3x6 T3 = 3x12+ add weight when amrap set is 18 or higher. Flexibility: GZCLP allows for some flexibility in choosing assistance exercises and rotating T1/T2 lifts to target specific weaknesses or preferences. In simpler terms, GZCLP is a program that: 1. Focuses on the Big Four: Squats, bench presses, deadlifts, and overhead presses are the primary lifts. 2. Uses a Linear Progression: You consistently add weight to these lifts until you can't do the prescribed reps and sets. 3. Includes Assistance Exercises: You use other exercises to build strength and target specific muscles. 4. Rotates Lifts: The T1 and T2 lifts are rotated to provide different types of training stimulus for the core lifts. This video explains the GZCLP program in more detail: https://www.youtube.com/watch?v=nStl4EyQJZI&

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 25, 2025 11:08
  • Last Edited
    Jul 12, 2025 01:37

Summary

Unleash your strength with the Fearless GZCLP Push/Pull 2.0 program, a comprehensive 12-week journey designed for serious lifters. Training four days a week, you'll focus on compound movements like the Sumo Deadlift and Bench Press, complemented by accessory lifts to maximize muscle growth and enhance performance. Each session is meticulously crafted to challenge your limits, ensuring you build power and endurance while refining your technique. Get ready to transform your physique and elevate your lifting game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Paused)
1
3
3 reps
5 reps
85%
70%
2
Squat (Low Bar)
2
8 reps
70%
3
Banded Push-up
2
12 reps
RPE 9
4
Front Box Squat
2
8 reps
70%
5
Overhead Press (Barbell)
2
8 reps
70%
6
Arnold Press
1
12 reps
RPE 9
7
Barbell Skull Over
2
12 reps
RPE 9
8
Nautilus Impact Tricep Extension
2
12 reps
RPE 9
9
Calf Raise (Machine)
2
12 reps
RPE 9
10
Calf Raise (Leg Press)
2
12 reps
RPE 9
11
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
5 reps
85%
70%
2
Squat (Low Bar)
2
8 reps
70%
3
Front Box Squat
2
8 reps
70%
4
Overhead Press (Barbell)
2
8 reps
70%
5
Arnold Press
1
12 reps
RPE 9
6
Barbell Skull Over
2
12 reps
RPE 9
7
Nautilus Impact Tricep Extension
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
9
Calf Raise (Leg Press)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
70%
2
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 9
3
Overhead Press (Barbell)
2
8 reps
70%
4
Leg Extension
2
10 reps
RPE 9
5
Arnold Press
1
12 reps
RPE 9
6
Nautilus Impact Tricep Extension
2
12 reps
RPE 9
7
Calf Raise (Machine)
2
12 reps
RPE 9
8
Calf Raise (Leg Press)
2
12 reps
RPE 9
9
Face Pull
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
5 reps
85%
70%
2
Squat (Low Bar)
2
8 reps
70%
3
Front Box Squat
2
8 reps
70%
4
Overhead Press (Barbell)
2
8 reps
70%
5
Arnold Press
1
12 reps
RPE 9
6
Barbell Skull Over
2
12 reps
RPE 9
7
Nautilus Impact Tricep Extension
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
9
Calf Raise (Leg Press)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
5 reps
85%
70%
2
Squat (Low Bar)
2
8 reps
70%
3
Front Box Squat
2
8 reps
70%
4
Overhead Press (Barbell)
2
8 reps
70%
5
Arnold Press
1
12 reps
RPE 9
6
Barbell Skull Over
2
12 reps
RPE 9
7
Nautilus Impact Tricep Extension
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
9
Calf Raise (Leg Press)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
5 reps
85%
70%
2
Squat (Low Bar)
2
8 reps
70%
3
Front Box Squat
2
8 reps
70%
4
Overhead Press (Barbell)
2
8 reps
70%
5
Arnold Press
1
12 reps
RPE 9
6
Barbell Skull Over
2
12 reps
RPE 9
7
Nautilus Impact Tricep Extension
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
9
Calf Raise (Leg Press)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
5 reps
85%
70%
2
Squat (Low Bar)
2
8 reps
70%
3
Front Box Squat
2
8 reps
70%
4
Overhead Press (Barbell)
2
8 reps
70%
5
Arnold Press
1
12 reps
RPE 9
6
Barbell Skull Over
2
12 reps
RPE 9
7
Nautilus Impact Tricep Extension
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
9
Calf Raise (Leg Press)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
5 reps
85%
70%
2
Squat (Low Bar)
2
8 reps
70%
3
Front Box Squat
2
8 reps
70%
4
Overhead Press (Barbell)
2
8 reps
70%
5
Arnold Press
1
12 reps
RPE 9
6
Barbell Skull Over
2
12 reps
RPE 9
7
Nautilus Impact Tricep Extension
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
9
Calf Raise (Leg Press)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
5 reps
85%
70%
2
Squat (Low Bar)
2
8 reps
70%
3
Front Box Squat
2
8 reps
70%
4
Overhead Press (Barbell)
2
8 reps
70%
5
Arnold Press
1
12 reps
RPE 9
6
Barbell Skull Over
2
12 reps
RPE 9
7
Nautilus Impact Tricep Extension
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
9
Calf Raise (Leg Press)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
5 reps
85%
70%
2
Squat (Low Bar)
2
8 reps
70%
3
Front Box Squat
2
8 reps
70%
4
Overhead Press (Barbell)
2
8 reps
70%
5
Arnold Press
1
12 reps
RPE 9
6
Barbell Skull Over
2
12 reps
RPE 9
7
Nautilus Impact Tricep Extension
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
9
Calf Raise (Leg Press)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
5 reps
85%
70%
2
Squat (Low Bar)
2
8 reps
70%
3
Front Box Squat
2
8 reps
70%
4
Overhead Press (Barbell)
2
8 reps
70%
5
Arnold Press
1
12 reps
RPE 9
6
Barbell Skull Over
2
12 reps
RPE 9
7
Nautilus Impact Tricep Extension
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
9
Calf Raise (Leg Press)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
5 reps
85%
70%
2
Squat (Low Bar)
2
8 reps
70%
3
Front Box Squat
2
8 reps
70%
4
Overhead Press (Barbell)
2
8 reps
70%
5
Arnold Press
1
12 reps
RPE 9
6
Barbell Skull Over
2
12 reps
RPE 9
7
Nautilus Impact Tricep Extension
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
9
Calf Raise (Leg Press)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Romanian Deadlift (Barbell)
1
8 reps
75%
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Chin-Up (Weighted)
2
8 reps
RPE 9
5
Glute-Ham Raise (Weighted)
2
15 reps
RPE 9
6
Seated Leg Curl
2
12 reps
RPE 9
7
Plank
2
1 mins
RPE 9
8
Lying Leg Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Romanian Deadlift (Barbell)
1
8 reps
75%
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Chin-Up (Weighted)
2
8 reps
RPE 9
5
Glute-Ham Raise (Weighted)
2
15 reps
RPE 9
6
Seated Leg Curl
2
12 reps
RPE 9
7
Preacher Curl (Barbell)
2
12 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Leg Raise + Kickup
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Romanian Deadlift (Barbell)
1
8 reps
75%
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
5
Glute-Ham Raise (Weighted)
2
15 reps
RPE 9
6
Seated Leg Curl
2
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
8
Preacher Curl (Barbell)
2
12 reps
RPE 9
9
Plank
2
1 mins
RPE 9
10
Lying Leg Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Romanian Deadlift (Barbell)
1
8 reps
75%
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
5
Glute-Ham Raise (Weighted)
2
15 reps
RPE 9
6
Seated Leg Curl
2
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
8
Preacher Curl (Barbell)
2
12 reps
RPE 9
9
Plank
2
1 mins
RPE 9
10
Lying Leg Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Romanian Deadlift (Barbell)
1
8 reps
75%
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
5
Glute-Ham Raise (Weighted)
2
15 reps
RPE 9
6
Seated Leg Curl
2
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
8
Preacher Curl (Barbell)
2
12 reps
RPE 9
9
Plank
2
1 mins
RPE 9
10
Lying Leg Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Romanian Deadlift (Barbell)
1
8 reps
75%
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
5
Glute-Ham Raise (Weighted)
2
15 reps
RPE 9
6
Seated Leg Curl
2
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
8
Preacher Curl (Barbell)
2
12 reps
RPE 9
9
Plank
2
1 mins
RPE 9
10
Lying Leg Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Romanian Deadlift (Barbell)
1
8 reps
75%
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
5
Glute-Ham Raise (Weighted)
2
15 reps
RPE 9
6
Seated Leg Curl
2
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
8
Preacher Curl (Barbell)
2
12 reps
RPE 9
9
Plank
2
1 mins
RPE 9
10
Lying Leg Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Romanian Deadlift (Barbell)
1
8 reps
75%
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
5
Glute-Ham Raise (Weighted)
2
15 reps
RPE 9
6
Seated Leg Curl
2
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
8
Preacher Curl (Barbell)
2
12 reps
RPE 9
9
Plank
2
1 mins
RPE 9
10
Lying Leg Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Romanian Deadlift (Barbell)
1
8 reps
75%
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
5
Glute-Ham Raise (Weighted)
2
15 reps
RPE 9
6
Seated Leg Curl
2
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
8
Preacher Curl (Barbell)
2
12 reps
RPE 9
9
Plank
2
1 mins
RPE 9
10
Lying Leg Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Romanian Deadlift (Barbell)
1
8 reps
75%
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
5
Glute-Ham Raise (Weighted)
2
15 reps
RPE 9
6
Seated Leg Curl
2
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
8
Preacher Curl (Barbell)
2
12 reps
RPE 9
9
Plank
2
1 mins
RPE 9
10
Lying Leg Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Romanian Deadlift (Barbell)
1
8 reps
75%
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
5
Glute-Ham Raise (Weighted)
2
15 reps
RPE 9
6
Seated Leg Curl
2
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
8
Preacher Curl (Barbell)
2
12 reps
RPE 9
9
Plank
2
1 mins
RPE 9
10
Lying Leg Raise
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Romanian Deadlift (Barbell)
1
8 reps
75%
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
5
Glute-Ham Raise (Weighted)
2
15 reps
RPE 9
6
Seated Leg Curl
2
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
8
Preacher Curl (Barbell)
2
12 reps
RPE 9
9
Plank
2
1 mins
RPE 9
10
Lying Leg Raise
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
3 reps
5 reps
85%
70%
2
Belt Squat
2
8 reps
80%
3
Seated Overhead Press (Barbell)
2
3
3 reps
5 reps
85%
70%
4
Incline Barbell Spoto Press
2
8 reps
75%
5
Dip (Weighted)
2
12 reps
RPE 9
6
Calf Raise (Leg Press)
2
12 reps
RPE 9
7
Calf Raise (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
3 reps
5 reps
85%
70%
2
Belt Squat
2
8 reps
80%
3
Seated Overhead Press (Barbell)
2
3
3 reps
5 reps
85%
70%
4
Incline Barbell Spoto Press
2
8 reps
75%
5
Dip (Weighted)
2
12 reps
RPE 9
6
Banded Push-up
2
AMRAP
RPE 9
7
Calf Raise (Leg Press)
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
3 reps
5 reps
85%
70%
2
Belt Squat
2
8 reps
80%
3
Seated Overhead Press (Barbell)
2
3
3 reps
5 reps
85%
70%
4
Incline Barbell Spoto Press
2
8 reps
75%
5
Dip (Weighted)
2
12 reps
RPE 9
6
Calf Raise (Leg Press)
2
12 reps
RPE 9
7
Calf Raise (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
3 reps
5 reps
85%
70%
2
Belt Squat
2
8 reps
80%
3
Seated Overhead Press (Barbell)
2
3
3 reps
5 reps
85%
70%
4
Incline Barbell Spoto Press
2
8 reps
75%
5
Dip (Weighted)
2
12 reps
RPE 9
6
Banded Push-up
2
AMRAP
RPE 9
7
Calf Raise (Leg Press)
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
3 reps
5 reps
85%
70%
2
Belt Squat
2
8 reps
80%
3
Seated Overhead Press (Barbell)
2
3
3 reps
5 reps
85%
70%
4
Incline Barbell Spoto Press
2
8 reps
75%
5
Dip (Weighted)
2
12 reps
RPE 9
6
Banded Push-up
2
AMRAP
RPE 9
7
Calf Raise (Leg Press)
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
3 reps
5 reps
85%
70%
2
Belt Squat
2
8 reps
80%
3
Seated Overhead Press (Barbell)
2
3
3 reps
5 reps
85%
70%
4
Incline Barbell Spoto Press
2
8 reps
75%
5
Dip (Weighted)
2
12 reps
RPE 9
6
Banded Push-up
2
AMRAP
RPE 9
7
Calf Raise (Leg Press)
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
3 reps
5 reps
85%
70%
2
Belt Squat
2
8 reps
80%
3
Seated Overhead Press (Barbell)
2
3
3 reps
5 reps
85%
70%
4
Incline Barbell Spoto Press
2
8 reps
75%
5
Dip (Weighted)
2
12 reps
RPE 9
6
Banded Push-up
2
AMRAP
RPE 9
7
Calf Raise (Leg Press)
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
3 reps
5 reps
85%
70%
2
Belt Squat
2
8 reps
80%
3
Seated Overhead Press (Barbell)
2
3
3 reps
5 reps
85%
70%
4
Incline Barbell Spoto Press
2
8 reps
75%
5
Dip (Weighted)
2
12 reps
RPE 9
6
Banded Push-up
2
AMRAP
RPE 9
7
Calf Raise (Leg Press)
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
3 reps
5 reps
85%
70%
2
Belt Squat
2
8 reps
80%
3
Seated Overhead Press (Barbell)
2
3
3 reps
5 reps
85%
70%
4
Incline Barbell Spoto Press
2
8 reps
75%
5
Dip (Weighted)
2
12 reps
RPE 9
6
Banded Push-up
2
AMRAP
RPE 9
7
Calf Raise (Leg Press)
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
3 reps
5 reps
85%
70%
2
Belt Squat
2
8 reps
80%
3
Seated Overhead Press (Barbell)
2
3
3 reps
5 reps
85%
70%
4
Incline Barbell Spoto Press
2
8 reps
75%
5
Dip (Weighted)
2
12 reps
RPE 9
6
Banded Push-up
2
AMRAP
RPE 9
7
Calf Raise (Leg Press)
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
3 reps
5 reps
85%
70%
2
Belt Squat
2
8 reps
80%
3
Seated Overhead Press (Barbell)
2
3
3 reps
5 reps
85%
70%
4
Incline Barbell Spoto Press
2
8 reps
75%
5
Dip (Weighted)
2
12 reps
RPE 9
6
Banded Push-up
2
AMRAP
RPE 9
7
Calf Raise (Leg Press)
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
3 reps
5 reps
85%
70%
2
Belt Squat
2
8 reps
80%
3
Seated Overhead Press (Barbell)
2
3
3 reps
5 reps
85%
70%
4
Incline Barbell Spoto Press
2
8 reps
75%
5
Dip (Weighted)
2
12 reps
RPE 9
6
Banded Push-up
2
AMRAP
RPE 9
7
Calf Raise (Leg Press)
2
12 reps
RPE 9
8
Calf Raise (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
4 reps
85%
70%
2
Bent Over Row (Barbell)
2
10 reps
RPE 9
3
Nautilus Chest-Supported T-Bar Row
2
10 reps
RPE 9
4
Good Morning
2
15 reps
RPE 8
5
Barbell Bent Over Rear Delt Row
2
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
7
Abs Crunch (Machine)
2
15 reps
RPE 9
8
Decline Crunch (Weighted)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
4 reps
85%
70%
2
Bent Over Row (Barbell)
2
10 reps
RPE 9
3
Nautilus Chest-Supported T-Bar Row
2
10 reps
RPE 9
4
Good Morning
2
15 reps
RPE 8
5
Barbell Bent Over Rear Delt Row
2
12 reps
RPE 9
6
Nautilus Impact Deltoid Fly
3
15 reps
RPE 8.5
7
Abs Crunch (Machine)
2
15 reps
RPE 9
8
Decline Crunch (Weighted)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
4 reps
85%
70%
2
Bent Over Row (Barbell)
2
10 reps
RPE 9
3
Nautilus Chest-Supported T-Bar Row
2
10 reps
RPE 9
4
Good Morning
2
15 reps
RPE 8
5
Barbell Bent Over Rear Delt Row
2
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
7
Abs Crunch (Machine)
2
15 reps
RPE 9
8
Decline Crunch (Weighted)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
4 reps
85%
70%
2
Bent Over Row (Barbell)
2
10 reps
RPE 9
3
Nautilus Chest-Supported T-Bar Row
2
10 reps
RPE 9
4
Good Morning
2
15 reps
RPE 8
5
Barbell Bent Over Rear Delt Row
2
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
7
Abs Crunch (Machine)
2
15 reps
RPE 9
8
Decline Crunch (Weighted)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
4 reps
85%
70%
2
Bent Over Row (Barbell)
2
10 reps
RPE 9
3
Nautilus Chest-Supported T-Bar Row
2
10 reps
RPE 9
4
Good Morning
2
15 reps
RPE 8
5
Barbell Bent Over Rear Delt Row
2
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
7
Abs Crunch (Machine)
2
15 reps
RPE 9
8
Decline Crunch (Weighted)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
4 reps
85%
70%
2
Bent Over Row (Barbell)
2
10 reps
RPE 9
3
Nautilus Chest-Supported T-Bar Row
2
10 reps
RPE 9
4
Good Morning
2
15 reps
RPE 8
5
Barbell Bent Over Rear Delt Row
2
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
7
Abs Crunch (Machine)
2
15 reps
RPE 9
8
Decline Crunch (Weighted)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
4 reps
85%
70%
2
Bent Over Row (Barbell)
2
10 reps
RPE 9
3
Nautilus Chest-Supported T-Bar Row
2
10 reps
RPE 9
4
Good Morning
2
15 reps
RPE 8
5
Barbell Bent Over Rear Delt Row
2
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
7
Abs Crunch (Machine)
2
15 reps
RPE 9
8
Decline Crunch (Weighted)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
4 reps
85%
70%
2
Bent Over Row (Barbell)
2
10 reps
RPE 9
3
Nautilus Chest-Supported T-Bar Row
2
10 reps
RPE 9
4
Good Morning
2
15 reps
RPE 8
5
Barbell Bent Over Rear Delt Row
2
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
7
Abs Crunch (Machine)
2
15 reps
RPE 9
8
Decline Crunch (Weighted)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
4 reps
85%
70%
2
Bent Over Row (Barbell)
2
10 reps
RPE 9
3
Nautilus Chest-Supported T-Bar Row
2
10 reps
RPE 9
4
Good Morning
2
15 reps
RPE 8
5
Barbell Bent Over Rear Delt Row
2
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
7
Abs Crunch (Machine)
2
15 reps
RPE 9
8
Decline Crunch (Weighted)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
4 reps
85%
70%
2
Bent Over Row (Barbell)
2
10 reps
RPE 9
3
Nautilus Chest-Supported T-Bar Row
2
10 reps
RPE 9
4
Good Morning
2
15 reps
RPE 8
5
Barbell Bent Over Rear Delt Row
2
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
7
Abs Crunch (Machine)
2
15 reps
RPE 9
8
Decline Crunch (Weighted)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
4 reps
85%
70%
2
Bent Over Row (Barbell)
2
10 reps
RPE 9
3
Nautilus Chest-Supported T-Bar Row
2
10 reps
RPE 9
4
Good Morning
2
15 reps
RPE 8
5
Barbell Bent Over Rear Delt Row
2
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
7
Abs Crunch (Machine)
2
15 reps
RPE 9
8
Decline Crunch (Weighted)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
3 reps
4 reps
85%
70%
2
Bent Over Row (Barbell)
2
10 reps
RPE 9
3
Nautilus Chest-Supported T-Bar Row
2
10 reps
RPE 9
4
Good Morning
2
15 reps
RPE 8
5
Barbell Bent Over Rear Delt Row
2
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
7
Abs Crunch (Machine)
2
15 reps
RPE 9
8
Decline Crunch (Weighted)
2
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 4
1
Sumo Deadlift (Barbell)
1 Set
4 Sets
3 Reps
4 Reps
85%
70%
2
Bent Over Row (Barbell)
2 Sets
10 Reps
@9
3
Nautilus Chest-Supported T-Bar Row
2 Sets
10 Reps
@9
4
Good Morning
2 Sets
15 Reps
@8
5
Barbell Bent Over Rear Delt Row
2 Sets
12 Reps
@9
6
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9
7
Abs Crunch (Machine)
2 Sets
15 Reps
@9
8
Decline Crunch (Weighted)
2 Sets
12 Reps
@9
Day 2
1
Stiff Leg Deadlift
2 Sets
8 Reps
75%
2
Romanian Deadlift (Barbell)
1 Set
8 Reps
75%
3
Pull-Up (Weighted)
2 Sets
8 Reps
@9
4
Chin-Up (Weighted)
2 Sets
8 Reps
@9
5
Glute-Ham Raise (Weighted)
2 Sets
15 Reps
@9
6
Seated Leg Curl
2 Sets
12 Reps
@9
7
Plank
2 Sets
1 mins
@9
8
Lying Leg Raise
2 Sets
15 Reps
@9
Day 3
1
Squat (Low Bar)
2 Sets
3 Sets
3 Reps
5 Reps
85%
70%
2
Belt Squat
2 Sets
8 Reps
80%
3
Seated Overhead Press (Barbell)
2 Sets
3 Sets
3 Reps
5 Reps
85%
70%
4
Incline Barbell Spoto Press
2 Sets
8 Reps
75%
5
Dip (Weighted)
2 Sets
12 Reps
@9
6
Calf Raise (Leg Press)
2 Sets
12 Reps
@9
7
Calf Raise (Machine)
2 Sets
12 Reps
@9
Day 1
1
Bench Press (Paused)
1 Set
3 Sets
3 Reps
5 Reps
85%
70%
2
Squat (Low Bar)
2 Sets
8 Reps
70%
3
Banded Push-up
2 Sets
12 Reps
@9
4
Front Box Squat
2 Sets
8 Reps
70%
5
Overhead Press (Barbell)
2 Sets
8 Reps
70%
6
Arnold Press
1 Set
12 Reps
@9
7
Barbell Skull Over
2 Sets
12 Reps
@9
8
Nautilus Impact Tricep Extension
2 Sets
12 Reps
@9
9
Calf Raise (Machine)
2 Sets
12 Reps
@9
10
Calf Raise (Leg Press)
2 Sets
12 Reps
@9
11
Single Arm Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9