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Swoletariate 16 Week Advanced Meet Prep

by Bryan L.

Program Description

This is a block periodization program that goes from hypertrophy, to strength, to taper. It’s designed for a posterior dominant squatter who needs focus on quads and upper back deficiencies. It is also designed for someone who needs to navigate a busy public gym so the order is strategic to match lifting needs and efficiency

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 25, 2025 05:22
  • Last Edited
    Jun 18, 2025 07:58

Summary

Prepare to elevate your performance with the Swoletariate 16 Week Advanced Meet Prep program. Designed for serious lifters, this comprehensive 16-week plan focuses on maximizing strength and hypertrophy through a structured 4-day split. Each week, you'll tackle targeted workouts that include essential lifts like squats and bench presses, complemented by accessory movements to enhance your overall power. With a full gym setup, you'll have everything you need to push your limits and achieve your personal best by meet day. Get ready to transform your training and dominate the platform!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Squat (Low Bar)
4
6 reps
RPE 6.5
2
Zercher RDL
3
10 reps
RPE 6
3
Belt Squat
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15-30 reps
RPE 10
7
Hammer Curl
2
15-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
RPE 7
2
Zercher RDL
3
10 reps
RPE 6.5
3
Belt Squat
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
15-30 reps
RPE 10
7
Hammer Curl
2
15-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
RPE 7.5
2
Zercher RDL
3
10 reps
RPE 7
3
Belt Squat
3
12 reps
RPE 9
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
15-30 reps
RPE 10
7
Hammer Curl
2
15-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
RPE 8
2
Zercher RDL
3
10 reps
RPE 7.5
3
Belt Squat
3
12 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9.5
5
Chest Supported Row (Machine)
3
12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
15-30 reps
RPE 10
7
Hammer Curl
2
15-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 6
RPE 6
2
Zercher RDL
3
8 reps
RPE 6
3
Belt Squat
3
10 reps
RPE 8.5
4
Seated Row (Cable)
3
10 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
15-30 reps
RPE 10
7
Hammer Curl
2
15-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 6
RPE 6.5
2
Zercher RDL
3
8 reps
RPE 6.5
3
Belt Squat
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
15-30 reps
RPE 10
7
Hammer Curl
2
15-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 6.5
RPE 7
2
Zercher RDL
3
8 reps
RPE 7
3
Belt Squat
3
10 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
15-30 reps
RPE 10
7
Hammer Curl
2
15-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 7
RPE 7.5
2
Zercher RDL
3
8 reps
RPE 7.5
3
Belt Squat
3
10 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
2
15-30 reps
RPE 10
7
Hammer Curl
2
15-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2
1 reps
4 reps
7 reps
RPE 7.5
RPE 7
RPE 6
2
Deadlift (Barbell)
3
3 reps
68%
3A
Seated Row (Cable)
3
10 reps
RPE 8
3B
Band Pull Apart
2
20 reps
-
3C
Banded Opener
2
10 reps
-
4A
Chest Supported Row (Machine)
2
10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
30+ reps
RPE 10
4C
Hammer Curl
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2
1 reps
3 reps
7 reps
RPE 8
RPE 7.5
RPE 6.5
2
Deadlift (Barbell)
3
4 reps
70%
3A
Seated Row (Cable)
3
10 reps
RPE 8
3B
Band Pull Apart
2
20 reps
-
3C
Banded Opener
2
10 reps
-
4A
Chest Supported Row (Machine)
2
10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
30+ reps
RPE 10
4C
Hammer Curl
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2
1 reps
3 reps
7 reps
RPE 8.5-8.5
RPE 7.5-8
RPE 7.5-8
2
Deadlift (Barbell)
3
4 reps
72%
3A
Seated Row (Cable)
3
10 reps
RPE 8
3B
Band Pull Apart
2
20 reps
-
3C
Banded Opener
2
10 reps
-
4A
Chest Supported Row (Machine)
2
10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
30+ reps
RPE 10
4C
Hammer Curl
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2
1 reps
3 reps
7 reps
RPE 9
RPE 7.5
RPE 7.5
2
Deadlift (Barbell)
4
3 reps
75%
3A
Seated Row (Cable)
3
10 reps
RPE 8
3B
Band Pull Apart
2
20 reps
-
3C
Banded Opener
2
10 reps
-
4A
Chest Supported Row (Machine)
2
10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
30+ reps
RPE 10
4C
Hammer Curl
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
2
1 reps
2 reps
7 reps
RPE 8.5
RPE 7
RPE 7
2
Deadlift (Barbell)
3
3 reps
70%
3A
Seated Row (Cable)
2
10 reps
RPE 8
3B
Band Pull Apart
2
15 reps
-
3C
Banded Opener
1
10 reps
-
4A
Lateral Raise (Dumbbell)
1
20+ reps
RPE 8
4B
Hammer Curl
1
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
2 reps
7 reps
RPE 9-9.5
RPE 6.5-7
RPE 6.5-7
2
Deadlift (Barbell)
3
2 reps
74%
3A
Seated Row (Cable)
1
10 reps
RPE 8
3B
Band Pull Apart
1
15 reps
-
4
Hammer Curl
1
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2 reps
RPE 6.5
2
Bench Press (Barbell)
2
3 reps
RPE 6
3A
Seated Row (Cable)
1
10 reps
RPE 8
3B
Band Pull Apart
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
2 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
2
2 reps
RPE 6
3
Band Pull Apart
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 6.5
2
Spoto Press
4
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
1
20-30 reps
RPE 10
6
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
15-30 reps
RPE 10
8
Incline Curl (Dumbbell)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Spoto Press
4
6 reps
RPE 6.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
1
20-30 reps
RPE 10
6
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
15-30 reps
RPE 10
8
Incline Curl (Dumbbell)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Spoto Press
4
6 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
1
20-30 reps
RPE 10
6
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
15-30 reps
RPE 10
8
Incline Curl (Dumbbell)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Spoto Press
4
6 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
3
12 reps
RPE 9.5
5
Lateral Raise (Cable)
1
20-30 reps
RPE 10
6
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
15-30 reps
RPE 10
8
Incline Curl (Dumbbell)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 6
RPE 6
2
Block Press
3
8 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8.5
5
Lateral Raise (Cable)
1
20-30 reps
RPE 10
6
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
15-30 reps
RPE 10
8
Incline Curl (Dumbbell)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 6
RPE 6.5
2
Block Press
3
8 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
1
20-30 reps
RPE 10
6
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
15-30 reps
RPE 10
8
Incline Curl (Dumbbell)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 6.5
RPE 7
2
Block Press
3
8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9.5
5
Lateral Raise (Cable)
1
20-30 reps
RPE 10
6
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
15-30 reps
RPE 10
8
Incline Curl (Dumbbell)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 7
RPE 7.5
2
Block Press
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9.5
5
Lateral Raise (Cable)
1
20-30 reps
RPE 10
6
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
15-30 reps
RPE 10
8
Incline Curl (Dumbbell)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
RPE 7.5
RPE 7
2A
Band Pull Apart
2
20 reps
-
2B
Bench Press (Paused)
3
6 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9
5B
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
5C
Lateral Raise (Cable)
1
15-30 reps
RPE 10
6A
Incline Curl (Dumbbell)
1
30 reps
RPE 10
6B
Marching Glute Bridge
2
10 reps
-
6C
90/90 Hip Stretch
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
RPE 8
RPE 7.5
2A
Band Pull Apart
2
20 reps
-
2B
Bench Press (Paused)
3
5 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9
5B
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
5C
Lateral Raise (Cable)
1
15-30 reps
RPE 10
6A
Incline Curl (Dumbbell)
1
30 reps
RPE 10
6B
Marching Glute Bridge
2
10 reps
-
6C
90/90 Hip Stretch
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
RPE 8.5-8.5
RPE 7.5-8
2A
Band Pull Apart
2
20 reps
-
2B
Bench Press (Paused)
3
4 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9
5B
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
5C
Lateral Raise (Cable)
1
15-30 reps
RPE 10
6A
Incline Curl (Dumbbell)
1
30 reps
RPE 10
6B
Marching Glute Bridge
2
10 reps
-
6C
90/90 Hip Stretch
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
2 reps
RPE 9
RPE 8
2A
Band Pull Apart
2
20 reps
-
2B
Bench Press (Paused)
3
3 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5A
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9
5B
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
5C
Lateral Raise (Cable)
1
15-30 reps
RPE 10
6A
Incline Curl (Dumbbell)
1
30 reps
RPE 10
6B
Marching Glute Bridge
2
10 reps
-
6C
90/90 Hip Stretch
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
2 reps
RPE 8.5
RPE 7
2A
Band Pull Apart
2
15 reps
-
2B
Bench Press (Paused)
2
3 reps
RPE 7
3
Seated Row (Cable)
1
10 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
5A
Marching Glute Bridge
2
10 reps
-
5B
90/90 Hip Stretch
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
2 reps
RPE 9.5
RPE 7
2
Bench Press (Paused)
2
2 reps
RPE 7
3
Seated Row (Cable)
1
10 reps
RPE 8
4
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 9
5A
Marching Glute Bridge
1
10 reps
-
5B
90/90 Hip Stretch
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
RPE 7.5
2
Bench Press (Paused)
2
2 reps
RPE 6
3
Seated Row (Cable)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
2 reps
RPE 8.5
RPE 7.5
2
Squat (Barbell)
2
2 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6.5
2
Elevated Front Foot Bulgarian Split Squat (Smith)
3
10 reps
RPE 6
3
Good morning (Smith)
3
10 reps
RPE 6
4A
Cable Crunch
3
15-20 reps
RPE 6.5-7.5
4B
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Elevated Front Foot Bulgarian Split Squat (Smith)
3
10 reps
RPE 6.5
3
Good morning (Smith)
3
10 reps
RPE 6.5
4A
Cable Crunch
3
15-20 reps
RPE 6.5-7.5
4B
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Elevated Front Foot Bulgarian Split Squat (Smith)
3
10 reps
RPE 7
3
Good morning (Smith)
3
10 reps
RPE 7
4A
Cable Crunch
3
15-20 reps
RPE 7.5-7.5
4B
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Elevated Front Foot Bulgarian Split Squat (Smith)
3
10 reps
RPE 7.5
3
Good morning (Smith)
3
10 reps
RPE 7.5
4A
Cable Crunch
3
15-20 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
4 reps
RPE 6
RPE 6
2
Squat (Paused)
3
5 reps
RPE 6
3
Good Morning
3
8 reps
RPE 6
4
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
5
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
4 reps
RPE 6
RPE 6.5
2
Squat (Paused)
3
5 reps
RPE 6.5
3
Good Morning
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
5
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
4 reps
RPE 6.5
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Good Morning
3
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
5
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
4 reps
RPE 6.5
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Good Morning
3
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
5
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
4 reps
RPE 7.5
RPE 7
2
Halting Deadlift
2
3 reps
60%
3
Squat (Paused)
3
4 reps
RPE 7
4A
Cable Crunch
3
15-20 reps
-
4B
Lateral Raise (Cable)
1
30 reps
RPE 10
4C
Band Pull Apart
1
20 reps
-
4D
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
7 reps
RPE 8
RPE 7.5
RPE 6.5
2
Halting Deadlift
2
3 reps
63%
3
Squat (Paused)
4
3 reps
RPE 7.5
4A
Cable Crunch
3
15-20 reps
-
4B
Lateral Raise (Cable)
1
30 reps
RPE 10
4C
Band Pull Apart
1
20 reps
-
4D
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
7 reps
RPE 8.5-8.5
RPE 7.5-8
RPE 7.5-8
2
Halting Deadlift
3
3 reps
64%
3
Squat (Paused)
4
3 reps
RPE 7.5-8
4A
Cable Crunch
3
15-20 reps
-
4B
Lateral Raise (Cable)
1
30 reps
RPE 10
4C
Band Pull Apart
1
20 reps
-
4D
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
2 reps
7 reps
RPE 9
RPE 8
RPE 7.5
2
Halting Deadlift
3
3 reps
66%
3
Squat (Paused)
4
2 reps
RPE 7.5-8
4A
Cable Crunch
3
15-20 reps
-
4B
Lateral Raise (Cable)
1
30 reps
RPE 10
4C
Band Pull Apart
1
20 reps
-
4D
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
RPE 8.5
RPE 7
2
Halting Deadlift
2
3 reps
65%
3
Squat (Paused)
2
2 reps
RPE 7
4A
Cable Crunch
2
15-20 reps
-
4B
Band Pull Apart
1
15 reps
-
4C
Rear Delt Fly (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
2 reps
7 reps
RPE 9.5
RPE 6.5
RPE 6.5
2
Squat (Paused)
3
2 reps
RPE 7
3A
Cable Crunch
1
15 reps
-
3B
Band Pull Apart
1
15 reps
-
3C
Rear Delt Fly (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 6.5
2
Squat (Paused)
1
2 reps
RPE 6
3A
Cable Crunch
1
15 reps
-
3B
Band Pull Apart
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Hammer Curl
1
30 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Belt Squat
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
7
Back Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
73%
2
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Hammer Curl
1
30 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 8.5
5
Belt Squat
3
12 reps
RPE 8.5
6
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
7
Back Extension
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Hammer Curl
1
30 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Belt Squat
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
7
Back Extension
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl
1
30 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9.5
5
Belt Squat
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
7
Back Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
78%
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
4
Hammer Curl
1
30 reps
RPE 10
5
Floating Deadlift
3
5 reps
RPE 6
6
Belt Squat
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
4
Hammer Curl
1
30 reps
RPE 10
5
Floating Deadlift
3
5 reps
RPE 6.5
6
Belt Squat
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
82%
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
4
Hammer Curl
1
30 reps
RPE 10
5
Floating Deadlift
3
5 reps
RPE 7
6
Belt Squat
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
82%
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
4
Hammer Curl
1
30 reps
RPE 10
5
Floating Deadlift
3
5 reps
RPE 7
6
Belt Squat
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
4
Hammer Curl
1
30 reps
RPE 10
5A
Hip Abductor (Machine)
2
20 reps
-
5B
Hip Flexor Stretch
1
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
87%
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
4
Hammer Curl
1
30 reps
RPE 10
5A
Hip Abductor (Machine)
2
20 reps
-
5B
Hip Flexor Stretch
1
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-3 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
4
Hammer Curl
1
30 reps
RPE 10
5A
Hip Abductor (Machine)
2
20 reps
-
5B
Hip Flexor Stretch
1
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8.5-9
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
4
Hammer Curl
1
30 reps
RPE 10
5A
Hip Abductor (Machine)
2
20 reps
-
5B
Hip Flexor Stretch
1
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8.5
3
Tricep Pushdown (Cable)
1
15-30 reps
RPE 10
4
Hammer Curl
1
30 reps
RPE 10
5
Hip Flexor Stretch
1
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
2 reps
7 reps
RPE 8.5
RPE 7
2
Seated Row (Cable)
1
10 reps
RPE 8.5
3
Hip Flexor Stretch
1
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
RPE 7.5
2
Seated Row (Cable)
1
10 reps
RPE 8.5
3
Hip Flexor Stretch
1
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
60 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Low Bar)
4 Sets
6 Reps
@6.5
2
Zercher RDL
3 Sets
10 Reps
@6
3
Belt Squat
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
15-30 Reps
@10
7
Hammer Curl
2 Sets
15-30 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@6.5
2
Spoto Press
4 Sets
6 Reps
@6
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
1 Set
20-30 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
15-30 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
15-30 Reps
@10
8
Incline Curl (Dumbbell)
1 Set
30 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
@6.5
2
Elevated Front Foot Bulgarian Split Squat (Smith)
3 Sets
10 Reps
@6
3
Good morning (Smith)
3 Sets
10 Reps
@6
4A
Cable Crunch
3 Sets
15-20 Reps
@6.5-7.5
4B
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Hammer Curl
1 Set
30 Reps
@10
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Belt Squat
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
15-30 Reps
@10
7
Back Extension
2 Sets
20 Reps
-