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Progressive overload

by Brett E.

Program Description

This program is designed to help beginner to intermediate weight lifters build muscle and strength using evidence based training principles.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 28, 2025 09:25
  • Last Edited
    Jun 18, 2025 09:22

Summary

Unlock your potential with the **Progressive Overload** program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you'll engage in a meticulously crafted routine that emphasizes gradual increases in strength through a mix of barbell, dumbbell, and bodyweight exercises. Targeting all major muscle groups, this program ensures balanced development while keeping your workouts fresh and challenging. Get ready to push your limits and achieve the gains you've been striving for!
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4A
Stability Ball Hamstring Curl
3
15 reps
RPE 7
4B
Calf Raise (Bodyweight)
3
15 reps
RPE 7
4C
Hanging Knee Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4A
Stability Ball Hamstring Curl
3
15 reps
RPE 7
4B
Calf Raise (Bodyweight)
3
15 reps
RPE 7
4C
Hanging Knee Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4A
Stability Ball Hamstring Curl
3
15 reps
RPE 7
4B
Calf Raise (Bodyweight)
3
15 reps
RPE 7
4C
Hanging Knee Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4A
Stability Ball Hamstring Curl
3
15 reps
RPE 7
4B
Calf Raise (Bodyweight)
3
15 reps
RPE 7
4C
Hanging Knee Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Front Foot Elevated Split Squat
3
10 reps
RPE 8
4A
Stability Ball Hamstring Curl
3
15 reps
RPE 7
4B
Calf Raise (Bodyweight)
3
15 reps
RPE 7
4C
Hanging Oblique Knee Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Front Foot Elevated Split Squat
3
10 reps
RPE 8
4A
Stability Ball Hamstring Curl
3
15 reps
RPE 7
4B
Calf Raise (Bodyweight)
3
15 reps
RPE 7
4C
Hanging Oblique Knee Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Front Foot Elevated Split Squat
3
10 reps
RPE 8
4A
Stability Ball Hamstring Curl
3
15 reps
RPE 7
4B
Calf Raise (Bodyweight)
3
15 reps
RPE 7
4C
Hanging Oblique Knee Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Front Foot Elevated Split Squat
3
10 reps
RPE 8
4A
Stability Ball Hamstring Curl
3
15 reps
RPE 7
4B
Calf Raise (Bodyweight)
3
15 reps
RPE 7
4C
Hanging Oblique Knee Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Single Leg Bridge
3
10 reps
RPE 8
5
Calf Raise (Bodyweight)
3
15 reps
RPE 8
6
Russian Twist (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Single Leg Bridge
3
10 reps
RPE 8
5
Calf Raise (Bodyweight)
3
15 reps
RPE 8
6
Russian Twist (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Single Leg Bridge
3
10 reps
RPE 8
5
Calf Raise (Bodyweight)
3
15 reps
RPE 8
6
Russian Twist (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Single Leg Bridge
3
10 reps
RPE 8
5
Calf Raise (Bodyweight)
3
15 reps
RPE 8
6
Russian Twist (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
65%
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4A
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
65%
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4A
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
65%
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4A
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
65%
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4A
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
75%
3
Military Press (Barbell)
3
10 reps
RPE 8
4A
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4B
Bench Press (Close Grip)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
75%
3
Military Press (Barbell)
3
10 reps
RPE 8
4A
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4B
Bench Press (Close Grip)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
75%
3
Military Press (Barbell)
3
10 reps
RPE 8
4A
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4B
Bench Press (Close Grip)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
75%
3
Military Press (Barbell)
3
10 reps
RPE 8
4A
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4B
Bench Press (Close Grip)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
80%
3A
Single Arm Shoulder Press
3
10 reps
RPE 8
3B
Low To High Cable Flyes
2
12 reps
RPE 7
4A
High To Low Cable Flyes
2
12 reps
RPE 7
4B
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
80%
3A
Single Arm Shoulder Press
3
10 reps
RPE 8
3B
Low To High Cable Flyes
2
12 reps
RPE 7
4A
High To Low Cable Flyes
2
12 reps
RPE 7
4B
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
80%
3A
Single Arm Shoulder Press
3
10 reps
RPE 8
3B
Low To High Cable Flyes
2
12 reps
RPE 7
4A
High To Low Cable Flyes
2
12 reps
RPE 7
4B
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
80%
3A
Single Arm Shoulder Press
3
10 reps
RPE 8
3B
Low To High Cable Flyes
2
12 reps
RPE 7
4A
High To Low Cable Flyes
2
12 reps
RPE 7
4B
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Bent Over Row (Barbell)
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4A
Shoulder YTWL
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5A
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5B
Wood Chop
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Bent Over Row (Barbell)
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4A
Shoulder YTWL
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5A
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5B
Wood Chop
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Bent Over Row (Barbell)
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4A
Shoulder YTWL
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5A
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5B
Wood Chop
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Bent Over Row (Barbell)
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4A
Shoulder YTWL
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5A
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5B
Wood Chop
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Inverted Row
3
10 reps
RPE 8
4A
Shoulder YTWL
3
12 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5A
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5B
Bird Dog
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Inverted Row
3
10 reps
RPE 8
4A
Shoulder YTWL
3
12 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5A
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5B
Bird Dog
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Inverted Row
3
10 reps
RPE 8
4A
Shoulder YTWL
3
12 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5A
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5B
Bird Dog
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Inverted Row
3
10 reps
RPE 8
4A
Shoulder YTWL
3
12 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5A
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5B
Bird Dog
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Inverted Row
3
8 reps
RPE 8
4A
Shoulder YTWL
3
12 reps
RPE 7
4B
Preacher Curl (Dumbbell)
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Inverted Row
3
8 reps
RPE 8
4A
Shoulder YTWL
3
12 reps
RPE 7
4B
Preacher Curl (Dumbbell)
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Inverted Row
3
8 reps
RPE 8
4A
Shoulder YTWL
3
12 reps
RPE 7
4B
Preacher Curl (Dumbbell)
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Inverted Row
3
8 reps
RPE 8
4A
Shoulder YTWL
3
12 reps
RPE 7
4B
Preacher Curl (Dumbbell)
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
12 reps
RPE 8
1B
Seated Row (Machine)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5A
Band Face Pull
3
20 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5C
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
12 reps
RPE 8
1B
Seated Row (Machine)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5A
Band Face Pull
3
20 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5C
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
12 reps
RPE 8
1B
Seated Row (Machine)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5A
Band Face Pull
3
20 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5C
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
12 reps
RPE 8
1B
Seated Row (Machine)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5A
Band Face Pull
3
20 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5C
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Pull-Up (Band)
3
10 reps
RPE 8
4
Bench Press (Dumbbell)
3
10 reps
RPE 8
5A
Band Face Pull
3
25 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5C
Bicep Curl (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Pull-Up (Band)
3
10 reps
RPE 8
4
Bench Press (Dumbbell)
3
10 reps
RPE 8
5A
Band Face Pull
3
25 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5C
Bicep Curl (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Pull-Up (Band)
3
10 reps
RPE 8
4
Bench Press (Dumbbell)
3
10 reps
RPE 8
5A
Band Face Pull
3
25 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5C
Bicep Curl (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Pull-Up (Band)
3
10 reps
RPE 8
4
Bench Press (Dumbbell)
3
10 reps
RPE 8
5A
Band Face Pull
3
25 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5C
Bicep Curl (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Bench Press (Dumbbell)
3
8 reps
RPE 8
5A
Band Face Pull
2
30 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5C
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Bench Press (Dumbbell)
3
8 reps
RPE 8
5A
Band Face Pull
2
30 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5C
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Bench Press (Dumbbell)
3
8 reps
RPE 8
5A
Band Face Pull
2
30 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5C
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Bench Press (Dumbbell)
3
8 reps
RPE 8
5A
Band Face Pull
2
30 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5C
Bicep Curl (Cable)
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
65%
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
4A
Stability Ball Hamstring Curl
3 Sets
15 Reps
@7
4B
Calf Raise (Bodyweight)
3 Sets
15 Reps
@7
4C
Hanging Knee Raise
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
2
Bench Press (Barbell)
3 Sets
12 Reps
65%
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
4A
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
4B
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@8
5
Tricep Kickback
3 Sets
12 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@8
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
4A
Shoulder YTWL
3 Sets
12 Reps
@7
4B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
5A
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7
5B
Wood Chop
3 Sets
12 Reps
@8
Day 4
1A
Belt Squat
3 Sets
12 Reps
@8
1B
Seated Row (Machine)
3 Sets
12 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
3
Pull-Up (Band)
3 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
5A
Band Face Pull
3 Sets
20 Reps
@8
5B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
5C
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8