Program Description
(IMPORTANT) Consistent program, with focus on progressive overload. Add in the weight and sets you do throughout your workout. Then when you do the same day the next week try to get another rep or perhaps go heavier. RPE's are there, but just train harder than last time. To avoid CNS fatigue deload every so often This works best when in a calorie surplus coupled genuine tracking.
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJan 28, 2026 12:20
- Last EditedFeb 02, 2026 02:49
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.9%
Hamstrings
13.3%
Triceps
10.6%
Glutes
10.6%
Upper Back
9.3%
Lats
8.6%
Front Delts
8%
Biceps
7%
Chest
5.3%
Abs
3.3%
Middle Delts
2.7%
Adductors
2%
Lower Back
1.3%
Rear Delts
1.3%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
8 reps
RPE 8
5
Bayesian Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
8 reps
RPE 8
5
Bayesian Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
8 reps
RPE 8
5
Bayesian Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
8 reps
RPE 8
5
Bayesian Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
8 reps
RPE 8
5
Bayesian Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
8 reps
RPE 8
5
Bayesian Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
8 reps
RPE 8
5
Bayesian Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
8 reps
RPE 8
5
Bayesian Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
8 reps
RPE 8
5
Bayesian Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
8 reps
RPE 8
5
Bayesian Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
8 reps
RPE 8
5
Bayesian Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
3
Tricep Pushdown (Cable)
2
10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
8 reps
RPE 8
5
Bayesian Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
7 reps
-
2
Lat Pulldown (Close Grip)
2
7 reps
-
3
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
3
7 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
7 reps
-
2
Lat Pulldown (Close Grip)
2
7 reps
-
3
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
3
7 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
7 reps
-
2
Lat Pulldown (Close Grip)
2
7 reps
-
3
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
3
7 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
7 reps
-
2
Lat Pulldown (Close Grip)
2
7 reps
-
3
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
3
7 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
7 reps
-
2
Lat Pulldown (Close Grip)
2
7 reps
-
3
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
3
7 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
7 reps
-
2
Lat Pulldown (Close Grip)
2
7 reps
-
3
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
3
7 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
7 reps
-
2
Lat Pulldown (Close Grip)
2
7 reps
-
3
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
3
7 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
7 reps
-
2
Lat Pulldown (Close Grip)
2
7 reps
-
3
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
3
7 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
7 reps
-
2
Lat Pulldown (Close Grip)
2
7 reps
-
3
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
3
7 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
7 reps
-
2
Lat Pulldown (Close Grip)
2
7 reps
-
3
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
3
7 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
7 reps
-
2
Lat Pulldown (Close Grip)
2
7 reps
-
3
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
3
7 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
7 reps
-
2
Lat Pulldown (Close Grip)
2
7 reps
-
3
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
3
7 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Belt Squat
1
1
1
8 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Terminal Knee Extension
2
8 reps
RPE 8
6
Lying Leg Curl
2
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
4 Reps
4 Reps
@7.5
@8
@9
2
Seated Overhead Press (Dumbbell)2 Sets
8 Reps
@8
3
Tricep Pushdown (Cable)2 Sets
10 Reps
@8
4
Pull-Up (Bodyweight)2 Sets
8 Reps
@8
5
Bayesian Curl1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7
@7.5
@8
2
Belt Squat1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@7
@7.5
@8
3
Romanian Deadlift (Barbell)2 Sets
6 Reps
@8
4
Leg Extension2 Sets
8 Reps
@8
5
Terminal Knee Extension2 Sets
8 Reps
@8
6
Lying Leg Curl2 Sets
8 Reps
-
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
4 Reps
4 Reps
@7.5
@8
@9
2
Incline Bench Press (Dumbbell)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
3
Seated Overhead Press (Dumbbell)2 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)2 Sets
10 Reps
@8
5
Rear Delt Fly (Cable)2 Sets
8 Reps
@8
Day 4
1
Lat Pulldown3 Sets
7 Reps
-
2
Lat Pulldown (Close Grip)2 Sets
7 Reps
-
3
Bent Over Row (Barbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7.5
@8
@8.5
4
Chest Supported Row (Machine)3 Sets
7 Reps
-
5
Bicep Curl (Dumbbell)2 Sets
8 Reps
-
Day 5
1
Squat (Barbell)1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7
@7.5
@8
2
Belt Squat1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@7
@7.5
@8
3
Romanian Deadlift (Barbell)2 Sets
6 Reps
@8
4
Leg Extension2 Sets
8 Reps
@8
5
Terminal Knee Extension2 Sets
8 Reps
@8
6
Lying Leg Curl2 Sets
8 Reps
-