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BoostcampPNG

Apex Strength - 5 Day Power building Program

by Nishant P.

Program Description

•Increase absolute strength in the squat, bench press, and deadlift •Enhance muscle size and symmetry through strategic hypertrophy work •Optimize recovery and performance with intelligent programming and exercise selection •Break through plateaus with advanced intensity techniques and periodization

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 22, 2025 05:02
  • Last Edited
    May 22, 2025 05:02

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
12 reps
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
-
RPE 6
RPE 7
RPE 8.5
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
3 reps
5 reps
-
-
RPE 6
RPE 8
RPE 9
RPE 7.5
2
Safety Bar Squat
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
6
Hammer Curl
3
15 reps
RPE 8.5
7
Hanging Leg Raise
4
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
8 reps
5 reps
3 reps
3 reps
2 reps
4 reps
-
-
-
RPE 7
RPE 9
RPE 7.5
2
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
3
15 reps
RPE 9
6
Hip Thrust (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Tempo Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4A
Skull Crusher
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
12 Reps
8 Reps
5 Reps
3 Reps
3 Reps
3 Reps
5 Reps
-
-
-
@6
@7
@8.5
@7
2
Bench Press (Paused)
3 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9.5
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8.5
@9
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9.5
@10
6
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
3 Reps
3 Reps
5 Reps
-
-
@6
@8
@9
@7.5
2
Safety Bar Squat
3 Sets
6 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
4
Leg Press
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
15 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7.5
Day 3
1
Pull-Up (Weighted)
1 Set
3 Sets
8 Reps
8 Reps
@8
@9.5
2
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9.5
@10
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9.5
4
Face Pull
3 Sets
15 Reps
@8
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9.5
6
Hammer Curl
3 Sets
15 Reps
@8.5
7
Hanging Leg Raise
4 Sets
20 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
3 Reps
2 Reps
4 Reps
-
-
-
@7
@9
@7.5
2
Deficit Deadlift (Barbell)
3 Sets
5 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8.5
5
Lying Leg Curl
3 Sets
15 Reps
@9
6
Hip Thrust (Machine)
3 Sets
12 Reps
@8
Day 5
1
Bench Press (Close Grip)
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
2
Tempo Squat (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9.5
4A
Skull Crusher
3 Sets
10 Reps
-
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@8.5
6
Preacher Curl (EZ Bar)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@9.5