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BoostcampPNG

Operation Sea Lion

by Yassin Chahbane

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. 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
    Jun 28, 2025 03:52
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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
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
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 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)
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 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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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)
1
6 reps
RPE 6
2
Squat (Barbell)
1
6 reps
RPE 7
3
Squat (Barbell)
1
6 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
6 reps
RPE 7
6
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Squat (Barbell)
1
6 reps
RPE 7
3
Squat (Barbell)
1
6 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
6 reps
RPE 7
6
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Squat (Barbell)
1
6 reps
RPE 7
3
Squat (Barbell)
1
6 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
6 reps
RPE 7
6
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Squat (Barbell)
1
6 reps
RPE 7
3
Squat (Barbell)
1
6 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
6 reps
RPE 7
6
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Squat (Barbell)
1
6 reps
RPE 7
3
Squat (Barbell)
1
6 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
6 reps
RPE 7
6
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Squat (Barbell)
1
6 reps
RPE 7
3
Squat (Barbell)
1
6 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
6 reps
RPE 7
6
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Squat (Barbell)
1
6 reps
RPE 7
3
Squat (Barbell)
1
6 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
6 reps
RPE 7
6
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Squat (Barbell)
1
6 reps
RPE 7
3
Squat (Barbell)
1
6 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
6 reps
RPE 7
6
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Squat (Barbell)
1
6 reps
RPE 7
3
Squat (Barbell)
1
6 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
6 reps
RPE 7
6
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Squat (Barbell)
1
6 reps
RPE 7
3
Squat (Barbell)
1
6 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
6 reps
RPE 7
6
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Squat (Barbell)
1
6 reps
RPE 7
3
Squat (Barbell)
1
6 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
6 reps
RPE 7
6
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Squat (Barbell)
1
6 reps
RPE 7
3
Squat (Barbell)
1
6 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
6 reps
RPE 7
6
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Squat (Barbell)
1
6 reps
RPE 7
3
Squat (Barbell)
1
6 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
6 reps
RPE 7
6
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Squat (Barbell)
1
6 reps
RPE 7
3
Squat (Barbell)
1
6 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
6 reps
RPE 7
6
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Squat (Barbell)
1
6 reps
RPE 7
3
Squat (Barbell)
1
6 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
6 reps
RPE 7
6
Glute Bridge (Bodyweight)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Squat (Barbell)
1
6 reps
RPE 7
3
Squat (Barbell)
1
6 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
6 reps
RPE 7
6
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)
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 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
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)
1 Set
6 Reps
@6
2
Squat (Barbell)
1 Set
6 Reps
@7
3
Squat (Barbell)
1 Set
6 Reps
@8
4
Leg Extension
4 Sets
12 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
6 Reps
@7
6
Glute Bridge (Bodyweight)
1 Set
-