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12 Week Hypertrophy Home Gym

by Shaun D.

Program Description

This 12-week program was designed for the intermediate lifter who wants to build lean muscle, lose body fat, and boost overall energy levels. The plan uses a 5-day training split that targets every muscle group each week without overtraining any area on consecutive days. By combining progressive overload on compound lifts (like squats, bench press, and deadlifts) with hypertrophy-focused accessory work and higher-rep conditioning sessions, the program helps you: Build strength and muscle mass through structured rep cycling (low rep/heavier weight days and higher rep/volume days). Stay engaged and avoid plateaus with rotating workout blocks that provide fresh variations every few weeks. Recover and recharge with built-in deload weeks, mobility, and recovery strategies. Workouts are designed to be completed in 40–75 minutes and fit perfectly in a well-equipped home gym (barbell, dumbbells, bench, rack, bands, kettlebells, etc.). This makes the plan practical, sustainable, and effective for busy lifters who want serious results without the guesswork.

Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 25, 2025 12:42
  • Last Edited
    Aug 25, 2025 05:06
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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
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 5
RPE 6
RPE 7
3
Overhead Press (Dumbbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 5
RPE 6
RPE 7
5
Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 7
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 5
RPE 6
RPE 7
3
Overhead Press (Dumbbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 5
RPE 6
RPE 7
5
Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 7
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 5
RPE 6
RPE 7
3
Overhead Press (Dumbbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 5
RPE 6
RPE 7
5
Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 7
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
3
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
4
Arnold Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
2
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Med Ball Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
3
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
4
Arnold Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
2
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Med Ball Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
3
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
4
Arnold Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
2
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Med Ball Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Standing Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 7
3
Seated Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 7
4
Arnold Press
1
1
10-12 reps
10-12 reps
RPE 6
RPE 7
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 6
6
Med Ball Push Up
1
1
AMRAP
AMRAP
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
5
Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 9
6
Skull Crusher (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 5
RPE 6
RPE 7
3
Overhead Press (Dumbbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 5
RPE 6
RPE 7
5
Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 7
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 5
RPE 6
RPE 7
3
Overhead Press (Dumbbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 5
RPE 6
RPE 7
5
Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 7
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
3
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
4
Arnold Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
2
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Med Ball Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
3
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
4
Arnold Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
2
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Med Ball Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Kettlebell Swing
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Glute Bridge (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
6
Standing Calf Raise
2
2
15-20 reps
15-20 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Kettlebell Swing
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Glute Bridge (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
6
Standing Calf Raise
2
2
15-20 reps
15-20 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Kettlebell Swing
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Glute Bridge (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
6
Standing Calf Raise
2
2
15-20 reps
15-20 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
2
Step-Up (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Sumo Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
2
Step-Up (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Sumo Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
2
Step-Up (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Sumo Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-8 reps
RPE 6
2
Step-Up (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 7
3
Sumo Deadlift (Barbell)
2
6-8 reps
RPE 6
4
Hip Thrust (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 7
5
Seated Calf Raise
1
1
15-20 reps
15-20 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Kettlebell Swing
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Glute Bridge (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
6
Standing Calf Raise
2
2
15-20 reps
15-20 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Kettlebell Swing
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Glute Bridge (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
6
Standing Calf Raise
2
2
15-20 reps
15-20 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Kettlebell Swing
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Glute Bridge (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
6
Standing Calf Raise
2
2
15-20 reps
15-20 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
2
Step-Up (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Sumo Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
2
Step-Up (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Sumo Deadlift (Barbell)
2
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Bent Over Row (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5
Band Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Bent Over Row (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5
Band Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Bent Over Row (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5
Band Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Assisted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Row (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Wide Grip Lat Pulldown
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5
Rear Delt Fly (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Assisted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Row (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Wide Grip Lat Pulldown
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5
Rear Delt Fly (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Assisted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Row (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Wide Grip Lat Pulldown
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5
Rear Delt Fly (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4-6 reps
RPE 7
2
Chin-Up (Assisted)
1
1
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Single Arm Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
4
Wide Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 6
RPE 7
5
Rear Delt Fly (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 6
RPE 7
6
Hammer Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Bent Over Row (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5
Band Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Bent Over Row (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5
Band Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Bent Over Row (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5
Band Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Assisted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Row (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Wide Grip Lat Pulldown
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5
Rear Delt Fly (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Assisted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Row (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Wide Grip Lat Pulldown
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5
Rear Delt Fly (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
2
Good Morning
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
3
Single Arm Landmine Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Kettlebell Swing
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 6
6
Plank with Shoulder Taps
3
0.5-0.75 mins
RPE 6
7
Goblet Squat
2
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
2
Good Morning
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
3
Single Arm Landmine Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Kettlebell Swing
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 6
6
Plank with Shoulder Taps
3
0.5-0.75 mins
RPE 6
7
Goblet Squat
2
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
2
Good Morning
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
3
Single Arm Landmine Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Kettlebell Swing
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 6
6
Plank with Shoulder Taps
3
0.5-0.75 mins
RPE 6
7
Goblet Squat
2
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Landmine Row
3
10 reps
RPE 6
4
Kettlebell Swing
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Ab Rollouts
3
12 reps
RPE 6
6
Side Plank
3
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Landmine Row
3
10 reps
RPE 6
4
Kettlebell Swing
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Ab Rollouts
3
12 reps
RPE 6
6
Side Plank
3
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Landmine Row
3
10 reps
RPE 6
4
Kettlebell Swing
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Ab Rollouts
3
12 reps
RPE 6
6
Side Plank
3
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 7
2
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6
RPE 7
3
Single Arm Landmine Row
2
10 reps
RPE 6
4
Kettlebell Swing
1
1
12-15 reps
12-15 reps
RPE 6
RPE 7
5
Ab Rollouts
2
12 reps
RPE 6
6
Side Plank
2
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
2
Good Morning
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
3
Single Arm Landmine Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Kettlebell Swing
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 6
6
Plank with Shoulder Taps
3
0.5-0.75 mins
RPE 6
7
Goblet Squat
2
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
2
Good Morning
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
3
Single Arm Landmine Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Kettlebell Swing
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 6
6
Plank with Shoulder Taps
3
0.5-0.75 mins
RPE 6
7
Goblet Squat
2
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
2
Good Morning
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
3
Single Arm Landmine Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Kettlebell Swing
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 6
6
Plank with Shoulder Taps
3
0.5-0.75 mins
RPE 6
7
Goblet Squat
2
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Landmine Row
3
10 reps
RPE 6
4
Kettlebell Swing
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Ab Rollouts
3
12 reps
RPE 6
6
Side Plank
3
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Landmine Row
3
10 reps
RPE 6
4
Kettlebell Swing
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Ab Rollouts
3
12 reps
RPE 6
6
Side Plank
3
0.5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
6 reps
RPE 7
2
Floor Press (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3
Goblet Squat
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 7
RPE 8
4
Chin-Up (Assisted)
3
AMRAP
RPE 6
5
Lateral Med Ball Slam
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Shrug (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
6 reps
RPE 7
2
Floor Press (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3
Goblet Squat
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 7
RPE 8
4
Chin-Up (Assisted)
3
AMRAP
RPE 6
5
Lateral Med Ball Slam
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Shrug (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
6 reps
RPE 7
2
Floor Press (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3
Goblet Squat
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 7
RPE 8
4
Chin-Up (Assisted)
3
AMRAP
RPE 6
5
Lateral Med Ball Slam
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Shrug (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
6 reps
RPE 7
2
Front Squat (Barbell)
1
6 reps
RPE 7
3
Push Press (Barbell)
1
1 reps
RPE 7
4
Romanian Deadlift (Barbell)
1
1 reps
RPE 7
5
Barbell Row
1
1 reps
RPE 7
6
Front Squat (Barbell)
1
1 reps
RPE 8
7
Push Press (Barbell)
1
1 reps
RPE 7
8
Romanian Deadlift (Barbell)
1
1 reps
RPE 7
9
Barbell Row
1
1 reps
RPE 8
10
Front Squat (Barbell)
1
1 reps
RPE 8
11
Push Press (Barbell)
1
1 reps
RPE 8
12
Romanian Deadlift (Barbell)
1
1 reps
RPE 8
13
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
14
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
15
Pull-Up (Band)
1
2
AMRAP
AMRAP
RPE 6
RPE 7
16
Lateral Med Ball Slam
1
2
12 reps
12 reps
RPE 6
RPE 7
17
Goblet Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
6 reps
RPE 7
2
Front Squat (Barbell)
1
6 reps
RPE 7
3
Push Press (Barbell)
1
1 reps
RPE 7
4
Romanian Deadlift (Barbell)
1
1 reps
RPE 7
5
Barbell Row
1
1 reps
RPE 7
6
Front Squat (Barbell)
1
1 reps
RPE 8
7
Push Press (Barbell)
1
1 reps
RPE 7
8
Romanian Deadlift (Barbell)
1
1 reps
RPE 7
9
Barbell Row
1
1 reps
RPE 8
10
Front Squat (Barbell)
1
1 reps
RPE 8
11
Push Press (Barbell)
1
1 reps
RPE 8
12
Romanian Deadlift (Barbell)
1
1 reps
RPE 8
13
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
14
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
15
Pull-Up (Band)
1
2
AMRAP
AMRAP
RPE 6
RPE 7
16
Lateral Med Ball Slam
1
2
12 reps
12 reps
RPE 6
RPE 7
17
Goblet Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
6 reps
RPE 7
2
Front Squat (Barbell)
1
6 reps
RPE 7
3
Push Press (Barbell)
1
1 reps
RPE 7
4
Romanian Deadlift (Barbell)
1
1 reps
RPE 7
5
Barbell Row
1
1 reps
RPE 7
6
Front Squat (Barbell)
1
1 reps
RPE 8
7
Push Press (Barbell)
1
1 reps
RPE 7
8
Romanian Deadlift (Barbell)
1
1 reps
RPE 7
9
Barbell Row
1
1 reps
RPE 8
10
Front Squat (Barbell)
1
1 reps
RPE 8
11
Push Press (Barbell)
1
1 reps
RPE 8
12
Romanian Deadlift (Barbell)
1
1 reps
RPE 8
13
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
14
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
15
Pull-Up (Band)
1
2
AMRAP
AMRAP
RPE 6
RPE 7
16
Lateral Med Ball Slam
1
2
12 reps
12 reps
RPE 6
RPE 7
17
Goblet Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1 reps
RPE 7
2
Front Squat (Barbell)
1
1 reps
RPE 8
3
Push Press (Barbell)
1
1 reps
RPE 7
4
Romanian Deadlift (Barbell)
1
1 reps
RPE 7
5
Barbell Row
1
1 reps
RPE 8
6
Front Squat (Barbell)
1
1 reps
RPE 8
7
Push Press (Barbell)
1
1 reps
RPE 8
8
Romanian Deadlift (Barbell)
1
1 reps
RPE 8
9
Incline Bench Press (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 6
RPE 7
10
Reverse Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 7
11
Pull-Up (Band)
1
1
AMRAP
AMRAP
RPE 6
RPE 7
12
Lateral Med Ball Slam
1
1
12 reps
12 reps
RPE 6
RPE 7
13
Goblet Squat
1
1
8 reps
8 reps
RPE 6
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
6 reps
RPE 7
2
Floor Press (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3
Goblet Squat
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 7
RPE 8
4
Chin-Up (Assisted)
3
AMRAP
RPE 6
5
Lateral Med Ball Slam
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Shrug (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
6 reps
RPE 7
2
Floor Press (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3
Goblet Squat
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 7
RPE 8
4
Chin-Up (Assisted)
3
AMRAP
RPE 6
5
Lateral Med Ball Slam
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Shrug (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
6 reps
RPE 7
2
Floor Press (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3
Goblet Squat
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 7
RPE 8
4
Chin-Up (Assisted)
3
AMRAP
RPE 6
5
Lateral Med Ball Slam
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
6
Shrug (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
6 reps
RPE 7
2
Front Squat (Barbell)
1
6 reps
RPE 7
3
Push Press (Barbell)
1
1 reps
RPE 7
4
Romanian Deadlift (Barbell)
1
1 reps
RPE 7
5
Barbell Row
1
1 reps
RPE 7
6
Front Squat (Barbell)
1
1 reps
RPE 8
7
Push Press (Barbell)
1
1 reps
RPE 7
8
Romanian Deadlift (Barbell)
1
1 reps
RPE 7
9
Barbell Row
1
1 reps
RPE 8
10
Front Squat (Barbell)
1
1 reps
RPE 8
11
Push Press (Barbell)
1
1 reps
RPE 8
12
Romanian Deadlift (Barbell)
1
1 reps
RPE 8
13
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
14
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
15
Pull-Up (Band)
1
2
AMRAP
AMRAP
RPE 6
RPE 7
16
Lateral Med Ball Slam
1
2
12 reps
12 reps
RPE 6
RPE 7
17
Goblet Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
6 reps
RPE 7
2
Front Squat (Barbell)
1
6 reps
RPE 7
3
Push Press (Barbell)
1
1 reps
RPE 7
4
Romanian Deadlift (Barbell)
1
1 reps
RPE 7
5
Barbell Row
1
1 reps
RPE 7
6
Front Squat (Barbell)
1
1 reps
RPE 8
7
Push Press (Barbell)
1
1 reps
RPE 7
8
Romanian Deadlift (Barbell)
1
1 reps
RPE 7
9
Barbell Row
1
1 reps
RPE 8
10
Front Squat (Barbell)
1
1 reps
RPE 8
11
Push Press (Barbell)
1
1 reps
RPE 8
12
Romanian Deadlift (Barbell)
1
1 reps
RPE 8
13
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
14
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
15
Pull-Up (Band)
1
2
AMRAP
AMRAP
RPE 6
RPE 7
16
Lateral Med Ball Slam
1
2
12 reps
12 reps
RPE 6
RPE 7
17
Goblet Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@5
@7
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@5
@6
@7
3
Overhead Press (Dumbbell)
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@5
@7
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@5
@6
@7
5
Chest Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@6
@7
6
Skull Crusher (Dumbbell)
3 Sets
10-12 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
2 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@6
@7
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@6
3
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@7
@8
4
Kettlebell Swing
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
6
Standing Calf Raise
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@6
@7
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8
@9
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
3
Bent Over Row (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7
@8
4
Lat Pulldown
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
5
Band Face Pull
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
Day 4
1
Front Squat (Barbell)
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6
@7
@8
2
Good Morning
1 Set
2 Sets
8-10 Reps
8-10 Reps
@6
@7
3
Single Arm Landmine Row
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
4
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
@9
5
Hanging Leg Raise
3 Sets
12-15 Reps
@6
6
Plank with Shoulder Taps
3 Sets
0.5-0.75 mins
@6
7
Goblet Squat
2 Sets
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
Day 5
1
Clean (Barbell)
4 Sets
6 Reps
@7
2
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
3
Goblet Squat
1 Set
2 Sets
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@6
@7
@8
4
Chin-Up (Assisted)
3 Sets
AMRAP
@6
5
Lateral Med Ball Slam
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
6
Shrug (Dumbbell)
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8