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BoostcampPNG

Hardcore Strength

by Harrison F.
6 athletes joined

Program Description

A program that uses volume to help increase strength for more advanced lifters

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Athletics, Muscle & Sculpting, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 07, 2026 03:25
  • Last Edited
    Feb 13, 2026 08:18
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Triceps
11.1%
Front Delts
9.5%
Lats
9.4%
Quadriceps
8.7%
Chest
8.6%
Hamstrings
7.4%
Glutes
7.2%
Biceps
6.5%
Abs
6.5%
Middle Delts
2.4%
Forearms
2.2%
Lower Back
2.1%
Adductors
2.1%
Rear Delts
1.9%
Abductors
1.3%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
8 reps
6 reps
6 reps
65%
70%
75%
80%
85%
4
Leg Extension
4
10-12 reps
RPE 9
5
Lying Hamstring Curl (Machine)
4
8-10 reps
RPE 9
6
Walking Lunge (Weighted)
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
8 reps
6 reps
6 reps
65%
70%
75%
80%
85%
4
Leg Extension
4
10-12 reps
RPE 9
5
Lying Hamstring Curl (Machine)
4
8-10 reps
RPE 9
6
Walking Lunge (Weighted)
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
8 reps
6 reps
6 reps
65%
70%
75%
80%
85%
4
Leg Extension
4
10-12 reps
RPE 9
5
Lying Hamstring Curl (Machine)
4
8-10 reps
RPE 9
6
Walking Lunge (Weighted)
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
8 reps
6 reps
6 reps
65%
70%
75%
80%
85%
4
Leg Extension
4
10-12 reps
RPE 9
5
Lying Hamstring Curl (Machine)
4
8-10 reps
RPE 9
6
Walking Lunge (Weighted)
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
8 reps
6 reps
6 reps
65%
70%
75%
80%
85%
4
Leg Extension
4
10-12 reps
RPE 9
5
Lying Hamstring Curl (Machine)
4
8-10 reps
RPE 9
6
Walking Lunge (Weighted)
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
6 reps
4 reps
2 reps
1 reps
70%
80%
90%
100%
3
Lying Hamstring Curl (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
80%
85%
90%
4
Leg Extension
4
10-12 reps
RPE 9
5
Lying Hamstring Curl (Machine)
4
8-10 reps
RPE 9
6
Walking Lunge (Weighted)
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
80%
85%
90%
4
Leg Extension
4
10-12 reps
RPE 9
5
Lying Hamstring Curl (Machine)
4
8-10 reps
RPE 9
6
Walking Lunge (Weighted)
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
80%
85%
90%
4
Leg Extension
4
10-12 reps
RPE 9
5
Lying Hamstring Curl (Machine)
4
8-10 reps
RPE 9
6
Walking Lunge (Weighted)
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
80%
85%
90%
4
Leg Extension
4
10-12 reps
RPE 9
5
Lying Hamstring Curl (Machine)
4
8-10 reps
RPE 9
6
Walking Lunge (Weighted)
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
80%
85%
90%
4
Leg Extension
4
10-12 reps
RPE 9
5
Lying Hamstring Curl (Machine)
4
8-10 reps
RPE 9
6
Walking Lunge (Weighted)
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
80%
85%
90%
4
Leg Extension
4
10-12 reps
RPE 9
5
Lying Hamstring Curl (Machine)
4
8-10 reps
RPE 9
6
Walking Lunge (Weighted)
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
6 reps
4 reps
2 reps
1 reps
70%
80%
90%
100%
3
Lying Hamstring Curl (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
80%
85%
90%
95%
3
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
70%
75%
80%
85%
4
Leg Extension
4
10-12 reps
RPE 9
5
Lying Hamstring Curl (Machine)
4
8-10 reps
RPE 9
6
Walking Lunge (Weighted)
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
80%
85%
90%
95%
3
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
70%
75%
80%
85%
4
Leg Extension
4
10-12 reps
RPE 9
5
Lying Hamstring Curl (Machine)
4
8-10 reps
RPE 9
6
Walking Lunge (Weighted)
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
80%
85%
90%
95%
3
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
70%
75%
80%
85%
4
Leg Extension
4
10-12 reps
RPE 9
5
Lying Hamstring Curl (Machine)
4
8-10 reps
RPE 9
6
Walking Lunge (Weighted)
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
80%
85%
90%
95%
3
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
70%
75%
80%
85%
4
Leg Extension
4
10-12 reps
RPE 9
5
Lying Hamstring Curl (Machine)
4
8-10 reps
RPE 9
6
Walking Lunge (Weighted)
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Squat (Barbell)
1
1
1
1
6 reps
4 reps
2 reps
1 reps
70%
80%
90%
100%
3
Lying Hamstring Curl (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Chest Fly (Machine)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
5
Seated Dip (Machine)
4
8-10 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Chest Fly (Machine)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
5
Seated Dip (Machine)
4
8-10 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Chest Fly (Machine)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
5
Seated Dip (Machine)
4
8-10 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Chest Fly (Machine)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
5
Seated Dip (Machine)
4
8-10 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Chest Fly (Machine)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8 reps
75%
5
Seated Dip (Machine)
4
8-10 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
2 reps
1 reps
70%
80%
90%
100%
3
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Chest Fly (Machine)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
6 reps
85%
5
Seated Dip (Machine)
4
8-10 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Chest Fly (Machine)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
6 reps
85%
5
Seated Dip (Machine)
4
8-10 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Chest Fly (Machine)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
6 reps
85%
5
Seated Dip (Machine)
4
8-10 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Chest Fly (Machine)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
6 reps
85%
5
Seated Dip (Machine)
4
8-10 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Chest Fly (Machine)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
6 reps
85%
5
Seated Dip (Machine)
4
8-10 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Chest Fly (Machine)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
6 reps
85%
5
Seated Dip (Machine)
4
8-10 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
2 reps
1 reps
70%
80%
90%
100%
3
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
80%
85%
90%
95%
3
Chest Fly (Machine)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
6 reps
80%
5
Seated Dip (Machine)
4
8-10 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
80%
85%
90%
95%
3
Chest Fly (Machine)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
6 reps
80%
5
Seated Dip (Machine)
4
8-10 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
80%
85%
90%
95%
3
Chest Fly (Machine)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
6 reps
80%
5
Seated Dip (Machine)
4
8-10 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
80%
85%
90%
95%
3
Chest Fly (Machine)
4
8-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
6 reps
80%
5
Seated Dip (Machine)
4
8-10 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
2 reps
1 reps
70%
80%
90%
100%
3
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Barbell Row
4
6-8 reps
RPE 9
4
High Row
3
6-8 reps
RPE 9
5
Low Row (Machine)
3
6-8 reps
RPE 9
6
Dead Hang
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Barbell Row
4
6-8 reps
RPE 9
4
High Row
3
6-8 reps
RPE 9
5
Low Row (Machine)
3
6-8 reps
RPE 9
6
Dead Hang
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Barbell Row
4
6-8 reps
RPE 9
4
High Row
3
6-8 reps
RPE 9
5
Low Row (Machine)
3
6-8 reps
RPE 9
6
Dead Hang
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Barbell Row
4
6-8 reps
RPE 9
4
High Row
3
6-8 reps
RPE 9
5
Low Row (Machine)
3
6-8 reps
RPE 9
6
Dead Hang
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Barbell Row
4
6-8 reps
RPE 9
4
High Row
3
6-8 reps
RPE 9
5
Low Row (Machine)
3
6-8 reps
RPE 9
6
Dead Hang
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
1
6 reps
4 reps
2 reps
1 reps
70%
80%
90%
100%
3
High Row
3
8-10 reps
RPE 8
4
Low Row (Machine)
3
8-10 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Barbell Row
4
6-8 reps
RPE 9
4
High Row
3
6-8 reps
RPE 9
5
Low Row (Machine)
3
6-8 reps
RPE 9
6
Dead Hang
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Barbell Row
4
6-8 reps
RPE 9
4
High Row
3
6-8 reps
RPE 9
5
Low Row (Machine)
3
6-8 reps
RPE 9
6
Dead Hang
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Barbell Row
4
6-8 reps
RPE 9
4
High Row
3
6-8 reps
RPE 9
5
Low Row (Machine)
3
6-8 reps
RPE 9
6
Dead Hang
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Barbell Row
4
6-8 reps
RPE 9
4
High Row
3
6-8 reps
RPE 9
5
Low Row (Machine)
3
6-8 reps
RPE 9
6
Dead Hang
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Barbell Row
4
6-8 reps
RPE 9
4
High Row
3
6-8 reps
RPE 9
5
Low Row (Machine)
3
6-8 reps
RPE 9
6
Dead Hang
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Barbell Row
4
6-8 reps
RPE 9
4
High Row
3
6-8 reps
RPE 9
5
Low Row (Machine)
3
6-8 reps
RPE 9
6
Dead Hang
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
1
6 reps
4 reps
2 reps
1 reps
70%
80%
90%
100%
3
High Row
3
8-10 reps
RPE 8
4
Low Row (Machine)
3
8-10 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
80%
85%
90%
95%
3
Barbell Row
4
6-8 reps
RPE 9
4
High Row
3
6-8 reps
RPE 9
5
Low Row (Machine)
3
6-8 reps
RPE 9
6
Dead Hang
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
80%
85%
90%
95%
3
Barbell Row
4
6-8 reps
RPE 9
4
High Row
3
6-8 reps
RPE 9
5
Low Row (Machine)
3
6-8 reps
RPE 9
6
Dead Hang
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
80%
85%
90%
95%
3
Barbell Row
4
6-8 reps
RPE 9
4
High Row
3
6-8 reps
RPE 9
5
Low Row (Machine)
3
6-8 reps
RPE 9
6
Dead Hang
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
80%
85%
90%
95%
3
Barbell Row
4
6-8 reps
RPE 9
4
High Row
3
6-8 reps
RPE 9
5
Low Row (Machine)
3
6-8 reps
RPE 9
6
Dead Hang
3
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
1
6 reps
4 reps
2 reps
1 reps
70%
80%
90%
100%
3
High Row
3
8-10 reps
RPE 8
4
Low Row (Machine)
3
8-10 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Bicep Curl (Barbell)
1
1
2
10 reps
8 reps
6 reps
70%
75%
80%
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Bicep Curl (Barbell)
1
1
2
10 reps
8 reps
6 reps
70%
75%
80%
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Bicep Curl (Barbell)
1
1
2
10 reps
8 reps
6 reps
70%
75%
80%
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Bicep Curl (Barbell)
1
1
2
10 reps
8 reps
6 reps
70%
75%
80%
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
3
Bicep Curl (Barbell)
1
1
2
10 reps
8 reps
6 reps
70%
75%
80%
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Military Press (Barbell)
1
1
1
1
6 reps
4 reps
2 reps
1 reps
70%
80%
90%
100%
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Bicep Curl (Barbell)
1
1
2
8 reps
6 reps
4 reps
75%
80%
85%
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Bicep Curl (Barbell)
1
1
2
8 reps
6 reps
4 reps
75%
80%
85%
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Bicep Curl (Barbell)
1
1
2
8 reps
6 reps
4 reps
75%
80%
85%
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Bicep Curl (Barbell)
1
1
2
8 reps
6 reps
4 reps
75%
80%
85%
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Bicep Curl (Barbell)
1
1
2
8 reps
6 reps
4 reps
75%
80%
85%
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
3
Bicep Curl (Barbell)
1
1
2
8 reps
6 reps
4 reps
75%
80%
85%
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Military Press (Barbell)
1
1
1
1
6 reps
4 reps
2 reps
1 reps
70%
80%
90%
100%
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
3
Bicep Curl (Barbell)
1
1
2
8 reps
6 reps
4 reps
75%
80%
85%
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
3
Bicep Curl (Barbell)
1
1
2
8 reps
6 reps
4 reps
75%
80%
85%
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
3
Bicep Curl (Barbell)
1
1
2
8 reps
6 reps
4 reps
75%
80%
85%
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
3
Bicep Curl (Barbell)
1
1
2
8 reps
6 reps
4 reps
75%
80%
85%
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Military Press (Barbell)
1
1
1
1
6 reps
4 reps
2 reps
1 reps
70%
80%
90%
100%
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Face Pull
4
10-12 reps
RPE 10
6
Cable Crunch
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Face Pull
4
10-12 reps
RPE 10
6
Cable Crunch
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Face Pull
4
10-12 reps
RPE 10
6
Cable Crunch
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Face Pull
4
10-12 reps
RPE 10
6
Cable Crunch
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
85%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Face Pull
4
10-12 reps
RPE 10
6
Cable Crunch
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Face Pull
4
10-12 reps
RPE 10
6
Cable Crunch
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Face Pull
4
10-12 reps
RPE 10
6
Cable Crunch
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Face Pull
4
10-12 reps
RPE 10
6
Cable Crunch
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Face Pull
4
10-12 reps
RPE 10
6
Cable Crunch
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Face Pull
4
10-12 reps
RPE 10
6
Cable Crunch
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
75%
80%
85%
90%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Face Pull
4
10-12 reps
RPE 10
6
Cable Crunch
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
70%
75%
80%
85%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Military Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
80%
85%
90%
95%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Face Pull
4
10-12 reps
RPE 10
6
Cable Crunch
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
70%
75%
80%
85%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Military Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
80%
85%
90%
95%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Face Pull
4
10-12 reps
RPE 10
6
Cable Crunch
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
70%
75%
80%
85%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Military Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
80%
85%
90%
95%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Face Pull
4
10-12 reps
RPE 10
6
Cable Crunch
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
70%
75%
80%
85%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Military Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
80%
85%
90%
95%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Face Pull
4
10-12 reps
RPE 10
6
Cable Crunch
5
20 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
65%
70%
75%
80%
85%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
6 Reps
6 Reps
65%
70%
75%
80%
85%
4
Leg Extension
4 Sets
10-12 Reps
@9
5
Lying Hamstring Curl (Machine)
4 Sets
8-10 Reps
@9
6
Walking Lunge (Weighted)
4 Sets
30 Reps
@8
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
65%
70%
75%
80%
85%
3
Chest Fly (Machine)
4 Sets
8-10 Reps
@9
4
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
75%
5
Seated Dip (Machine)
4 Sets
8-10 Reps
@8
6
Hanging Leg Raise
4 Sets
20 Reps
@9
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
65%
70%
75%
80%
85%
3
Barbell Row
4 Sets
6-8 Reps
@9
4
High Row
3 Sets
6-8 Reps
@9
5
Low Row (Machine)
3 Sets
6-8 Reps
@9
6
Dead Hang
3 Sets
1-3 mins
@9
Day 4
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
65%
70%
75%
80%
85%
3
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
70%
75%
80%
4
Overhead Tricep Extension (Cable)
4 Sets
6-8 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
6-8 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
@9
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
65%
70%
75%
80%
2
Front Squat (Barbell)
4 Sets
6-8 Reps
@8
3
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
65%
70%
75%
80%
85%
4
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@9
5
Face Pull
4 Sets
10-12 Reps
@10
6
Cable Crunch
5 Sets
20 Reps
@8