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Reg Park 5x5 Plus

by Savageresolve
4 athletes joined

Program Description

Size and Strength from an Old School Bodybuilder.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 26, 2025 11:55
  • Last Edited
    Jun 18, 2025 10:20

Summary

Unlock your strength potential with the Reg Park 5x5 Plus program, a comprehensive 8-week journey designed for dedicated lifters. Committed to six days a week, this program focuses on heavy compound lifts, utilizing equipment like the Smith machine, barbell, and bodyweight exercises to build muscle and enhance overall power. Expect a balanced mix of leg, chest, back, and core workouts, pushing your limits with high-intensity sets that will challenge you every step of the way. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Lats
11.9%
Quadriceps
10.7%
Upper Back
9.9%
Glutes
8.4%
Triceps
7.9%
Hamstrings
6.1%
Biceps
6.1%
Neck
6.1%
Chest
5%
Abs
4.6%
Front Delts
4.6%
Calves
4.6%
Lower Back
3.8%
Middle Delts
3.8%
Forearms
3.4%
Adductors
1.5%
Cardio
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Smith Machine)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Dumbbell Bench Pullover
2
12-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Pull-Up (Bodyweight)
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 8
2
Incline Bench Press (Smith Machine)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Dumbbell Bench Pullover
2
12-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Pull-Up (Bodyweight)
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 8
2
Incline Bench Press (Smith Machine)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Dumbbell Bench Pullover
2
12-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Pull-Up (Bodyweight)
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 8
2
Incline Bench Press (Smith Machine)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Dumbbell Bench Pullover
2
12-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Pull-Up (Bodyweight)
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Pull-Up (Bodyweight)
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 8
2
Incline Bench Press (Smith Machine)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Dumbbell Bench Pullover
2
12-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Pull-Up (Bodyweight)
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 8
2
Incline Bench Press (Smith Machine)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Dumbbell Bench Pullover
2
12-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Pull-Up (Bodyweight)
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 8
2
Incline Bench Press (Smith Machine)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Dumbbell Bench Pullover
2
12-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Pull-Up (Bodyweight)
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 8
2
Incline Bench Press (Smith Machine)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Dumbbell Bench Pullover
2
12-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 8
2
Incline Bench Press (Smith Machine)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Dumbbell Bench Pullover
2
12-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Pull-Up (Bodyweight)
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 8
2
Incline Bench Press (Smith Machine)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Dumbbell Bench Pullover
2
12-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Pull-Up (Bodyweight)
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 8
2
Incline Bench Press (Smith Machine)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Dumbbell Bench Pullover
2
12-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Pull-Up (Bodyweight)
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 8
2
Incline Bench Press (Smith Machine)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Dumbbell Bench Pullover
2
12-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Pull-Up (Bodyweight)
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
RPE 8
2
Wrist Curls
2
10 reps
RPE 9
3
Wrist Extension
2
10 reps
RPE 9
4
Neck Extension
2
10 reps
RPE 7
5
Neck Curl
2
10 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 9
7
Cardio (LISS)
1
20 mins
RPE 4
Week 1
1 / 8 Weeks
Day 1
1
Squat (Smith Machine)
5 Sets
5 Reps
-
2
Incline Bench Press (Smith Machine)
5 Sets
5 Reps
@8
3
Pull-Up (Bodyweight)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Dumbbell Bench Pullover
2 Sets
12-15 Reps
@7
6
Single Arm Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
Day 2
1
Standing Calf Raise
3 Sets
8 Reps
@8
2
Wrist Curls
2 Sets
10 Reps
@9
3
Wrist Extension
2 Sets
10 Reps
@9
4
Neck Extension
2 Sets
10 Reps
@7
5
Neck Curl
2 Sets
10 Reps
@7
6
Hanging Leg Raise
2 Sets
AMRAP
@9
7
Cardio (LISS)
1 Set
20 mins
@4
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Seated Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Front Squat (Barbell)
5 Sets
5 Reps
@7
4
Pull-Up (Bodyweight)
5 Sets
5 Reps
@8
5
Bicep Curl (Barbell)
2 Sets
12-15 Reps
@8
6
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@8
Day 4
1
Standing Calf Raise
3 Sets
8 Reps
@8
2
Wrist Curls
2 Sets
10 Reps
@9
3
Wrist Extension
2 Sets
10 Reps
@9
4
Neck Extension
2 Sets
10 Reps
@7
5
Neck Curl
2 Sets
10 Reps
@7
6
Hanging Leg Raise
2 Sets
AMRAP
@9
7
Cardio (LISS)
1 Set
20 mins
@4
Day 5
1
Squat (Smith Machine)
5 Sets
5 Reps
@8
2
Incline Bench Press (Smith Machine)
5 Sets
5 Reps
@8
3
Pull-Up (Bodyweight)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Dumbbell Bench Pullover
2 Sets
12-15 Reps
@7
6
Single Arm Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
Day 6
1
Standing Calf Raise
3 Sets
8 Reps
@8
2
Wrist Curls
2 Sets
10 Reps
@9
3
Wrist Extension
2 Sets
10 Reps
@9
4
Neck Extension
2 Sets
10 Reps
@7
5
Neck Curl
2 Sets
10 Reps
@7
6
Hanging Leg Raise
2 Sets
AMRAP
@9
7
Cardio (LISS)
1 Set
20 mins
@4