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 04, 2025 02:35
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.1%
Lats
13.6%
Quadriceps
9.8%
Biceps
9.3%
Front Delts
8%
Triceps
8%
Glutes
7.6%
Middle Delts
6.7%
Chest
6.7%
Hamstrings
5.3%
Abs
4.2%
Lower Back
2.7%
Adductors
1.8%
Forearms
1.3%
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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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 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 2
1
Chin-Up (Bodyweight)3 Sets
5 Reps
-
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 4
1
Pull-Up (Bodyweight)3 Sets
5 Reps
-
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