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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
    May 11, 2025 08:47
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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
-