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Operation Sea Lion - Heypertrophy

by Yassin Chahbane
2 athletes joined

Program Description

To help powerlifters build maximum muscle during their hypertrophy phase, while maintaining neural strength through top singles — in a way that prevents injury and sustains long-term progression. Goal: Maximize muscle mass, build work capacity, fix weak points Style: High volume, moderate intensity, bodybuilding + powerbuilding mix Split: 2–3–2 system Top Single + Volume Accessories Built For: -Powerlifters in the off-season or muscle-building phase -Lifters who want hypertrophy without losing strength -Athletes who train 7 days/week with intelligent fatigue management -Those who understand that strength is built on size, skill, and recovery Why It Works: Strategic Weekly Flow: Avoids back-to-back axial fatigue (no squat after dealift) -Top Singles: Keeps CNS sharp and technique dialed in -Volume Work: Drives hypertrophy for long-term strength gains -Deload Every 6 Weeks: Prevents burnout and injury

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 28, 2025 12:36
  • Last Edited
    Jul 24, 2025 03:49

Summary

**Operation Sea Lion - Heypertrophy** is a comprehensive 16-week program designed for those serious about building muscle and strength. With a commitment of 7 days a week, you'll engage in a variety of barbell and dumbbell exercises, including deadlifts, bench presses, and squats, targeting all major muscle groups. Each workout is structured to maximize hypertrophy, pushing you to new limits with progressive intensity. Equip yourself with a full gym and get ready to transform your physique and elevate your lifting game!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
2
5 reps
RPE 8
3
Deficit/Pause/Snatch Grip
4
4 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 8
3
Deficit/Pause/Snatch Grip
4
4 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
5
Leg Curl
1
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Deficit/Pause/Snatch Grip
4
3 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
5
Leg Curl
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Deficit/Pause/Snatch Grip
4
3 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
5
Leg Curl
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Deadlift (Barbell)
2
3 reps
RPE 8.5
3
Deficit/Pause/Snatch Grip
4
3 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
5
Leg Curl
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
2 reps
RPE 8
3
Deficit/Pause/Snatch Grip
4
2 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
5
Leg Curl
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 6
3
Deficit/Pause/Snatch Grip
4
4 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
5
Leg Curl
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Deficit/Pause/Snatch Grip
4
3 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
5
Leg Curl
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Deficit/Pause/Snatch Grip
4
3 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
5
Leg Curl
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Deadlift (Barbell)
2
3 reps
RPE 8.5
3
Deficit/Pause/Snatch Grip
4
3 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
5
Leg Curl
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
2 reps
RPE 8
3
Deficit/Pause/Snatch Grip
4
2 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
5
Leg Curl
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 6
3
Deficit/Pause/Snatch Grip
4
4 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
5
Leg Curl
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Deficit/Pause/Snatch Grip
4
3 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
5
Leg Curl
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Deficit/Pause/Snatch Grip
4
3 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
5
Leg Curl
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Deadlift (Barbell)
2
3 reps
RPE 8.5
3
Deficit/Pause/Snatch Grip
4
3 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
5
Leg Curl
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
2 reps
RPE 8
3
Deficit/Pause/Snatch Grip
4
2 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
5
Leg Curl
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8.5
2
Bench Press (Paused)
3
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Paused)
3
2 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8.5
2
Bench Press (Paused)
3
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Paused)
3
2 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8.5
2
Bench Press (Paused)
3
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Paused)
3
2 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
6 reps
RPE 6
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Glute Bridge (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
6 reps
RPE 6
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Glute Bridge (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Glute Bridge (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Glute Bridge (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
4 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Glute Bridge (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Glute Bridge (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
6 reps
RPE 6
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Glute Bridge (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Glute Bridge (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Glute Bridge (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
4 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Glute Bridge (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Glute Bridge (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
6 reps
RPE 6
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Glute Bridge (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Glute Bridge (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Glute Bridge (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
4 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Glute Bridge (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
5
Glute Bridge (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Lateral Raise (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Lateral Raise (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
3 reps
RPE 8.5
3
Lateral Raise (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
3 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Lateral Raise (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
3 reps
RPE 8.5
3
Lateral Raise (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
3 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Lateral Raise (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
3 reps
RPE 8.5
3
Lateral Raise (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
3
3 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Tempo Deadlift
2
3 reps
RPE 6
3
Hamstring Curl
4
12 reps
-
4
Pull-Up (Weighted)
4
8 reps
-
5
T-Bar Row
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Tempo Deadlift
2
3 reps
RPE 7
3
Hamstring Curl
4
12 reps
-
4
Pull-Up (Weighted)
4
8 reps
-
5
T-Bar Row
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Tempo Deadlift
2
3 reps
RPE 7
3
Hamstring Curl
4
12 reps
-
4
Pull-Up (Weighted)
4
8 reps
-
5
T-Bar Row
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Tempo Deadlift
2
3 reps
RPE 7
3
Hamstring Curl
4
12 reps
-
4
Pull-Up (Weighted)
4
8 reps
-
5
T-Bar Row
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Tempo Deadlift
2
3 reps
RPE 7
3
Hamstring Curl
4
12 reps
-
4
Pull-Up (Weighted)
4
8 reps
-
5
T-Bar Row
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Tempo Deadlift
2
3 reps
RPE 7
3
Hamstring Curl
4
12 reps
-
4
Pull-Up (Weighted)
4
8 reps
-
5
T-Bar Row
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Tempo Deadlift
2
3 reps
RPE 7
3
Hamstring Curl
4
12 reps
-
4
Pull-Up (Weighted)
4
8 reps
-
5
T-Bar Row
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Tempo Deadlift
2
3 reps
RPE 7
3
Hamstring Curl
4
12 reps
-
4
Pull-Up (Weighted)
4
8 reps
-
5
T-Bar Row
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Tempo Deadlift
2
3 reps
RPE 7
3
Hamstring Curl
4
12 reps
-
4
Pull-Up (Weighted)
4
8 reps
-
5
T-Bar Row
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Tempo Deadlift
2
3 reps
RPE 7
3
Hamstring Curl
4
12 reps
-
4
Pull-Up (Weighted)
4
8 reps
-
5
T-Bar Row
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Tempo Deadlift
2
3 reps
RPE 7
3
Hamstring Curl
4
12 reps
-
4
Pull-Up (Weighted)
4
8 reps
-
5
T-Bar Row
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Tempo Deadlift
2
3 reps
RPE 7
3
Hamstring Curl
4
12 reps
-
4
Pull-Up (Weighted)
4
8 reps
-
5
T-Bar Row
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Tempo Deadlift
2
3 reps
RPE 7
3
Hamstring Curl
4
12 reps
-
4
Pull-Up (Weighted)
4
8 reps
-
5
T-Bar Row
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Tempo Deadlift
2
3 reps
RPE 7
3
Hamstring Curl
4
12 reps
-
4
Pull-Up (Weighted)
4
8 reps
-
5
T-Bar Row
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Tempo Deadlift
2
3 reps
RPE 7
3
Hamstring Curl
4
12 reps
-
4
Pull-Up (Weighted)
4
8 reps
-
5
T-Bar Row
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Tempo Deadlift
2
3 reps
RPE 7
3
Hamstring Curl
4
12 reps
-
4
Pull-Up (Weighted)
4
8 reps
-
5
T-Bar Row
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Paused)
1
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Paused)
1
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Paused)
1
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Paused)
1
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Paused)
1
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Paused)
1
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Paused)
1
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Paused)
1
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Paused)
1
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Paused)
1
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Paused)
1
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Paused)
1
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Paused)
1
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Paused)
1
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Paused)
1
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Paused)
1
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Leg Extension
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
6 reps
RPE 7
4
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Leg Extension
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
6 reps
RPE 7
4
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Leg Extension
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
6 reps
RPE 7
4
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Leg Extension
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
6 reps
RPE 7
4
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Leg Extension
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
6 reps
RPE 7
4
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Leg Extension
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
6 reps
RPE 7
4
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Leg Extension
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
6 reps
RPE 7
4
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Leg Extension
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
6 reps
RPE 7
4
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 6
2
Leg Extension
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
6 reps
RPE 7
4
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Leg Extension
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
6 reps
RPE 7
4
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Leg Extension
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
6 reps
RPE 7
4
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Leg Extension
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
6 reps
RPE 7
4
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 6
2
Leg Extension
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
6 reps
RPE 7
4
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Leg Extension
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
6 reps
RPE 7
4
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Leg Extension
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
6 reps
RPE 7
4
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 6
2
Leg Extension
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
6 reps
RPE 7
4
Glute Bridge (Bodyweight)
1
-
Week 1
1 / 16 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Reps
@6
2
Deadlift (Barbell)
2 Sets
5 Reps
@8
3
Deficit/Pause/Snatch Grip
4 Sets
4 Reps
@7
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@6
5
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@8
6
Hammer Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@6
2
Bench Press (Paused)
3 Sets
5 Reps
@7
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
4
Lateral Raise (Cable)
4 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Reps
@6
2
Squat (Barbell)
3 Sets
6 Reps
@6
3
Leg Extension
4 Sets
12 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
6 Reps
@7
5
Glute Bridge (Bodyweight)
1 Set
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Reps
@7
2
Bench Press (Paused)
3 Sets
5 Reps
@7
3
Lateral Raise (Cable)
4 Sets
12 Reps
-
4
Dip (Bodyweight)
4 Sets
8 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
-
7
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
8
Hammer Curl (Dumbbell)
4 Sets
12 Reps
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Reps
-
2
Tempo Deadlift
2 Sets
3 Reps
@6
3
Hamstring Curl
4 Sets
12 Reps
-
4
Pull-Up (Weighted)
4 Sets
8 Reps
-
5
T-Bar Row
4 Sets
10 Reps
@8
6
Rear Delt Fly (Machine)
4 Sets
12 Reps
@8
Day 6
1
Bench Press (Barbell)
1 Set
3 Reps
@8
2
Bench Press (Paused)
1 Set
5 Reps
@7
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
4
Lateral Raise (Cable)
4 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
-
Day 7
1
Squat (Barbell)
3 Sets
8 Reps
@6
2
Leg Extension
4 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
6 Reps
@7
4
Glute Bridge (Bodyweight)
1 Set
-