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No Program Hopping 😡

by Fausto Carrasquillo
1 athletes joined

Program Description

Big, Strong

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 09, 2025 09:45
  • Last Edited
    Jun 18, 2025 12:25

Summary

Commit to your gains with the "No Program Hopping" workout plan, a focused 16-week program designed for serious lifters ready to build strength and muscle. With four training days each week, you'll tackle a variety of compound and isolation exercises targeting all major muscle groups, including barbell bench presses, squats, and overhead presses. This structured approach ensures you stay on track, maximizing your results while minimizing distractions. Get ready to see real progress and unleash your potential!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Barbell)
3
10 reps
60%
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
AD Press (Smith Machine)
2
6-8 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-8 reps
-
6
Cable Preacher Curls
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
62.5%
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
AD Press (Smith Machine)
2
6-8 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-8 reps
-
6
Cable Preacher Curls
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
65%
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
AD Press (Smith Machine)
2
6-8 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-8 reps
-
6
Cable Preacher Curls
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
AD Press (Smith Machine)
2
6-8 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-8 reps
-
6
Cable Preacher Curls
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
67.5%
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
AD Press (Smith Machine)
2
6-8 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-8 reps
-
6
Cable Preacher Curls
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
67.5%
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
AD Press (Smith Machine)
2
6-8 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-8 reps
-
6
Cable Preacher Curls
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Bench Press (Paused)
4
6 reps
70%
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Pec Fly (Dumbbell)
2
8-12 reps
RPE 8
5
Bent Over Row (Barbell)
3
12 reps
RPE 8
6
JM Press (Smith Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
73%
2
Bench Press (Paused)
4
6 reps
73%
3
Overhead Press (Barbell)
3
7 reps
RPE 8
4
Pec Fly (Dumbbell)
2
8-12 reps
RPE 8
5
Bent Over Row (Barbell)
3
8 reps
RPE 8
6
JM Press (Smith Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
5 reps
75%
3
Overhead Press (Barbell)
3
7 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Pec Fly (Dumbbell)
1
8-12 reps
RPE 8
6
JM Press (Smith Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Bench Press (Paused)
4
2
3 reps
5 reps
80%
68%
3
Stiff Leg Deadlift
4
9 reps
RPE 8
4
Side Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
3 reps
5 reps
83%
70%
2
Bench Press (Paused)
5
3
3 reps
5 reps
82%
70%
3
Stiff Leg Deadlift
4
8 reps
RPE 8
4
Side Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Bench Press (Paused)
5
2
2 reps
4 reps
86%
72%
3
Stiff Leg Deadlift
4
8 reps
RPE 8
4
Side Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Bench Press (Paused)
5
3
3 reps
4 reps
85%
75%
3
Legs Up Bench Press (Barbell)
4
4 reps
RPE 8
4
Stiff Leg Deadlift
4
7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
6
5 reps
68%
3
Bench Press (Paused)
1
2 reps
RPE 8
4
Bench Press (Paused)
5
7 reps
68%
5
Overhead Press (Barbell)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
3 reps
76%
3
Bench Press (Barbell)
1
1 reps
RPE 9
4
Bench Press (Barbell)
4
3 reps
76%
5
Overhead Press (Barbell)
2
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Squat (Barbell)
3
2 reps
82%
3
Bench Press (Barbell)
1
1 reps
RPE 10
4
Bench Press (Barbell)
3
2 reps
82%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Leg Press (45 Degrees)
2
6-8 reps
-
3
Leg Extension
2
10-12 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Bent Over Row (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
8-12 reps
-
7
Weighted Roman Chair Setup
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
62.5%
2
Leg Press (45 Degrees)
2
6-8 reps
-
3
Leg Extension
2
10-12 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Bent Over Row (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
8-12 reps
-
7
Weighted Roman Chair Setup
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
65%
2
Leg Press (45 Degrees)
2
6-8 reps
-
3
Leg Extension
2
10-12 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Bent Over Row (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
8-12 reps
-
7
Weighted Roman Chair Setup
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Leg Press (45 Degrees)
2
6-8 reps
-
3
Leg Extension
2
10-12 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Bent Over Row (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
8-12 reps
-
7
Weighted Roman Chair Setup
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
67.5%
2
Leg Press (45 Degrees)
2
6-8 reps
-
3
Leg Extension
2
10-12 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Bent Over Row (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
8-12 reps
-
7
Weighted Roman Chair Setup
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
67.5%
2
Leg Press (45 Degrees)
2
6-8 reps
-
3
Leg Extension
2
10-12 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Bent Over Row (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
8-12 reps
-
7
Weighted Roman Chair Setup
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
70%
2
Bench Press (Paused)
3
6 reps
65%
3
Front Squat (Paused)
3
6 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
5
Leg Press
2
6-10 reps
RPE 8
6
Incline Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
73%
2
Bench Press (Paused)
3
4 reps
65%
3
Front Squat (Paused)
3
6 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
5
Leg Press
2
6-10 reps
RPE 8
6
Incline Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
3 reps
70%
3
Front Squat (Paused)
3
5 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
5
Leg Press
2
6-10 reps
RPE 8
6
Incline Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Squat (Barbell)
2
5 reps
65%
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Squat (Barbell)
3
5 reps
68%
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Bench Press (Paused)
3
3 reps
RPE 8
3
Squat (Barbell)
2
5 reps
71%
4
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Bench Press (Paused)
4
4 reps
RPE 8
3
Squat (Barbell)
2
5 reps
74%
4
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2 reps
RPE 8
2
Sumo Deadlift (Barbell)
6
5 reps
68%
3
Bench Press (Paused)
3
5 reps
RPE 8
4
High Bar Squat (Barbell)
2
3 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3 reps
76%
3
Bench Press (Paused)
3
4 reps
RPE 8
4
High Bar Squat (Barbell)
2
2 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
2
Sumo Deadlift (Barbell)
2
2 reps
82%
3
Bench Press (Paused)
4
1 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
60%
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Cable)
3
10-14 reps
-
7
JM Press (Smith Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Bench Press (Barbell)
2
10 reps
62.5%
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Cable)
3
10-14 reps
-
7
JM Press (Smith Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
-
2
Bench Press (Barbell)
3
10 reps
65%
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Cable)
3
10-14 reps
-
7
JM Press (Smith Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
65%
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Cable)
3
10-14 reps
-
7
JM Press (Smith Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
67.5%
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Cable)
3
10-14 reps
-
7
JM Press (Smith Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
-
2
Bench Press (Barbell)
5
8 reps
67.5%
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Cable)
3
10-14 reps
-
7
JM Press (Smith Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Roman Chair Setup
3
15-25 reps
RPE 8
2
Squat (Paused)
3
5 reps
70%
3
Spoto Press
3
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
10 reps
RPE 8
5
Bench Press (Dumbbell)
2
6-10 reps
-
6
Dip (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Roman Chair Setup
3
15-25 reps
RPE 8
2
Squat (Paused)
3
6 reps
68%
3
Spoto Press
3
4 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
8 reps
RPE 8
5
Bench Press (Dumbbell)
2
6-10 reps
RPE 8
6
Dip (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Roman Chair Setup
3
15-25 reps
RPE 8
2
Squat (Paused)
3
5 reps
73%
3
Spoto Press
3
6 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
8 reps
RPE 8
5
Bench Press (Dumbbell)
2
6-10 reps
RPE 8
6
Dip (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Bench Press (Paused)
6
5 reps
70%
3
Legs Up Bench Press (Barbell)
4
5 reps
RPE 8
4
Sumo Deadlift (Barbell)
2
5 reps
65%
5
Lat Pulldown
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Bench Press (Paused)
6
4 reps
73%
3
Legs Up Bench Press (Barbell)
4
4 reps
RPE 8
4
Sumo Deadlift (Barbell)
3
5 reps
68%
5
Lat Pulldown
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 9
2
Bench Press (Paused)
6
3 reps
75%
3
Legs Up Bench Press (Barbell)
4
3 reps
RPE 8
4
Sumo Deadlift (Barbell)
2
5 reps
71%
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
2 reps
RPE 9
2
Bench Press (Paused)
6
5 reps
68%
3
Legs Up Bench Press (Barbell)
4
4 reps
RPE 8
4
Sumo Deadlift (Barbell)
2
4 reps
74%
5
Lat Pulldown
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2 reps
RPE 8
2
Squat (Paused)
2
5 reps
RPE 9
3
Bench Press (Close Grip)
2
2 reps
RPE 9
4
Legs Up Bench Press (Barbell)
2
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
RPE 8
2
Squat (Paused)
3
4 reps
RPE 8
3
Bench Press (Close Grip)
2
4 reps
RPE 9
4
Legs Up Bench Press (Barbell)
2
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
85%
2
Squat (Paused)
2
2 reps
78%
3
Sumo Deadlift (Barbell)
1
2
1 reps
1 reps
82%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
7 reps
70%
2
Front Squat (Barbell)
2
6-8 reps
RPE 8
3
Leg Press (45 Degrees)
2
8-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Power Shrug
2
8-12 reps
-
7
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
7 reps
72%
2
Front Squat (Barbell)
2
6-8 reps
RPE 8
3
Leg Press (45 Degrees)
2
8-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Power Shrug
2
8-12 reps
-
7
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
2
6-8 reps
RPE 8
3
Leg Press (45 Degrees)
2
8-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Power Shrug
2
8-12 reps
-
7
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
75%
2
Front Squat (Barbell)
2
6-8 reps
RPE 8
3
Leg Press (45 Degrees)
2
8-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Power Shrug
2
8-12 reps
-
7
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
77.5%
2
Front Squat (Barbell)
2
6-8 reps
RPE 8
3
Leg Press (45 Degrees)
2
8-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Power Shrug
2
8-12 reps
-
7
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
77.5%
2
Front Squat (Barbell)
2
6-8 reps
RPE 8
3
Leg Press (45 Degrees)
2
8-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Power Shrug
2
8-12 reps
-
7
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
5 reps
65%
2
Tempo Bench Press
3
10 reps
65%
3
Stiff Leg Deadlift
3
8 reps
43%
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
5
Skull Crusher (Barbell)
4
10 reps
RPE 8
6
Back Extension (Weighted)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
6 reps
68%
2
Tempo Bench Press
4
10 reps
68%
3
Stiff Leg Deadlift
3
6 reps
45%
4
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
5
Skull Crusher (Barbell)
4
8 reps
RPE 8
6
Back Extension (Weighted)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
5 reps
73%
2
Tempo Bench Press
4
8 reps
70%
3
Stiff Leg Deadlift
3
6 reps
48%
4
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
5
Skull Crusher (Barbell)
4
8 reps
RPE 8
6
Back Extension (Weighted)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
4 reps
RPE 8
2
Tempo Bench Press
3
6 reps
RPE 9
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
6
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
5
5 reps
RPE 8
2
Tempo Bench Press
3
12 reps
RPE 10
3
Bench Press (Close Grip)
4
7 reps
RPE 8
4
Single Arm Row (Dumbbell)
6
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
5 reps
RPE 8
2
Tempo Bench Press
4
7 reps
RPE 10
3
Bench Press (Close Grip)
5
6 reps
RPE 8
4
Single Arm Row (Dumbbell)
6
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
2 reps
RPE 9
2
Tempo Bench Press
4
5 reps
RPE 8
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
6
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
2 reps
RPE 8
2
Sumo Deadlift (Paused)
3
4 reps
RPE 8
3
Tempo Bench Press
4
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1 reps
RPE 8
2
Sumo Deadlift (Paused)
3
4 reps
RPE 9
3
Tempo Bench Press
3
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
3
3 reps
3 reps
75%
78%
2
Bench Press (Paused)
3
3 reps
78%
3
Sumo Deadlift (Barbell)
1
3 reps
75%
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
60%
2
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
-
4
AD Press (Smith Machine)
2 Sets
6-8 Reps
-
5
Incline Hammer Curl (Dumbbell)
2 Sets
6-8 Reps
-
6
Cable Preacher Curls
2 Sets
6-8 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
60%
2
Leg Press (45 Degrees)
2 Sets
6-8 Reps
-
3
Leg Extension
2 Sets
10-12 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
5
Bent Over Row (Barbell)
2 Sets
8-12 Reps
-
6
Standing Calf Raise
1 Set
8-12 Reps
-
7
Weighted Roman Chair Setup
3 Sets
8-12 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
60%
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
4
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
6
One Arm Lateral Raise (Cable)
3 Sets
10-14 Reps
-
7
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
7 Reps
70%
2
Front Squat (Barbell)
2 Sets
6-8 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
8-10 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
5
T-Bar Row
2 Sets
8-12 Reps
-
6
Power Shrug
2 Sets
8-12 Reps
-
7
Hanging Leg Raise
3 Sets
10-15 Reps
-