Program Description
Meant to spice up the greyskull lp I've been doing making use of a free old school gym I go to that has minimal equipment.
Program Overview
- LevelNovice
- GoalPowerlifting, Powerbuilding, Athletics
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedSep 04, 2025 02:04
- Last EditedSep 16, 2025 01:46
Summary
Unlock your strength potential with the (mostly) Barbell only GreySkull program, a focused 16-week journey designed for serious lifters. Committing to five days a week, you'll engage in a variety of barbell-centric workouts that target major muscle groups, enhancing your power and endurance. Each session includes foundational movements like squats, deadlifts, and bench presses, complemented by accessory exercises to maximize gains. Get ready to push your limits and redefine your physique in a structured, motivating environment!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.9%
Lats
12.4%
Abs
12%
Quadriceps
9%
Biceps
8.6%
Front Delts
7.3%
Triceps
7.3%
Glutes
6.9%
Middle Delts
6.1%
Chest
6.1%
Hamstrings
4.9%
Lower Back
2.4%
Adductors
1.6%
Forearms
1.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Wide Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Standing Behind Neck Shoulder Press (Barbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
3
Bicep Curl (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 3
1
Squat (Barbell)1 Set
20 Reps
@10
2
Bench Press (Wide Grip)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Barbell Row1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 5
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
3
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 2
1
Chin-Up (Bodyweight)3 Sets
5 Reps
-
2
Ab Wheel3 Sets
12 Reps
-
Day 4
1
Pull-Up (Bodyweight)3 Sets
5 Reps
-
2
Ab Wheel3 Sets
12 Reps
-