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doom guys program version 3

by Arnav S.
1 athletes joined

Program Description

idk

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 17, 2025 04:17
  • Last Edited
    Dec 22, 2025 06:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Upper Back
10.2%
Front Delts
9.1%
Glutes
7.7%
Biceps
7%
Abs
7%
Forearms
6.3%
Hamstrings
6.3%
Middle Delts
5.6%
Lats
5.6%
Chest
4.9%
Rear Delts
4.9%
Quadriceps
4.2%
Lower Back
4.2%
Calves
4.2%
Adductors
0.7%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
RPE 7-8
3
Incline Chest Press (Machine)
2
6-8 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
RPE 7-8
3
Incline Chest Press (Machine)
2
6-8 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
RPE 7-8
3
Incline Chest Press (Machine)
2
6-8 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
RPE 7-8
3
Incline Chest Press (Machine)
2
6-8 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
RPE 7-8
3
Incline Chest Press (Machine)
2
6-8 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
RPE 7-8
3
Incline Chest Press (Machine)
2
6-8 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
RPE 7-8
3
Incline Chest Press (Machine)
2
6-8 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 7
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
RPE 7-8
3
Incline Chest Press (Machine)
2
6-8 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
RPE 7-8
3
Incline Chest Press (Machine)
2
6-8 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
RPE 6
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
RPE 7-8
3
Incline Chest Press (Machine)
2
6-8 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
RPE 7
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
RPE 7-8
3
Incline Chest Press (Machine)
2
6-8 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
RPE 7
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
RPE 7-8
3
Incline Chest Press (Machine)
2
6-8 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
5 reps
RPE 7
RPE 5
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
RPE 7-8
3
Incline Chest Press (Machine)
2
6-8 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
5 reps
RPE 8
RPE 5
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
RPE 7-8
3
Incline Chest Press (Machine)
2
6-8 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
5 reps
RPE 9
RPE 5
2
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
RPE 7-8
3
Incline Chest Press (Machine)
2
6-8 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 10
2
One Arm Bent Over Row
2
6-8 reps
RPE 10
3
Reverse Pec Deck
3
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Wrist Curls
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 10
2
One Arm Bent Over Row
2
6-8 reps
RPE 10
3
Reverse Pec Deck
3
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Wrist Curls
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 10
2
One Arm Bent Over Row
2
6-8 reps
RPE 10
3
Reverse Pec Deck
3
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Wrist Curls
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 10
2
One Arm Bent Over Row
2
6-8 reps
RPE 10
3
Reverse Pec Deck
3
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Wrist Curls
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 10
2
One Arm Bent Over Row
2
6-8 reps
RPE 10
3
Reverse Pec Deck
3
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Wrist Curls
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 10
2
One Arm Bent Over Row
2
6-8 reps
RPE 10
3
Reverse Pec Deck
3
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Wrist Curls
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 10
2
One Arm Bent Over Row
2
6-8 reps
RPE 10
3
Reverse Pec Deck
3
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Wrist Curls
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 10
2
One Arm Bent Over Row
2
6-8 reps
RPE 10
3
Reverse Pec Deck
3
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Wrist Curls
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 10
2
One Arm Bent Over Row
2
6-8 reps
RPE 10
3
Reverse Pec Deck
3
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Wrist Curls
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 10
2
One Arm Bent Over Row
2
6-8 reps
RPE 10
3
Reverse Pec Deck
3
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Wrist Curls
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 10
2
One Arm Bent Over Row
2
6-8 reps
RPE 10
3
Reverse Pec Deck
3
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Wrist Curls
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 10
2
One Arm Bent Over Row
2
6-8 reps
RPE 10
3
Reverse Pec Deck
3
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Wrist Curls
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 10
2
One Arm Bent Over Row
2
6-8 reps
RPE 10
3
Reverse Pec Deck
3
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Wrist Curls
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 10
2
One Arm Bent Over Row
2
6-8 reps
RPE 10
3
Reverse Pec Deck
3
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Wrist Curls
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 10
2
One Arm Bent Over Row
2
6-8 reps
RPE 10
3
Reverse Pec Deck
3
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Wrist Curls
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
2
Good Morning
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9
4
Standing Calf Raise
3
6-8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8
2
Good Morning
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9
4
Standing Calf Raise
3
6-8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Good Morning
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9
4
Standing Calf Raise
3
6-8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 7
2
Good Morning
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9
4
Standing Calf Raise
3
6-8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
2
Good Morning
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9
4
Standing Calf Raise
3
6-8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Good Morning
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9
4
Standing Calf Raise
3
6-8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 7
2
Good Morning
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9
4
Standing Calf Raise
3
6-8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
RPE 7
RPE 8
2
Good Morning
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9
4
Standing Calf Raise
3
6-8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Good Morning
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9
4
Standing Calf Raise
3
6-8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
RPE 6
RPE 7
2
Good Morning
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9
4
Standing Calf Raise
3
6-8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
RPE 7
RPE 8
2
Good Morning
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9
4
Standing Calf Raise
3
6-8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
2
Good Morning
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9
4
Standing Calf Raise
3
6-8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
5 reps
RPE 7
RPE 5
2
Good Morning
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9
4
Standing Calf Raise
3
6-8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
5 reps
RPE 8
RPE 5
2
Good Morning
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9
4
Standing Calf Raise
3
6-8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
5 reps
RPE 9
RPE 5
2
Good Morning
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9
4
Standing Calf Raise
3
6-8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4
Push Up
1
15-20 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4
Push Up
1
15-20 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4
Push Up
1
15-20 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 7
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4
Push Up
1
15-20 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4
Push Up
1
15-20 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4
Push Up
1
15-20 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 7
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4
Push Up
1
15-20 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
5 reps
5 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4
Push Up
1
15-20 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4
Push Up
1
15-20 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
3 reps
3 reps
RPE 6
RPE 7
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4
Push Up
1
15-20 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
3 reps
3 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4
Push Up
1
15-20 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4
Push Up
1
15-20 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1 reps
5 reps
RPE 7
RPE 5
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4
Push Up
1
15-20 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1 reps
5 reps
RPE 8
RPE 5
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4
Push Up
1
15-20 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1 reps
5 reps
RPE 9
RPE 5
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4
Push Up
1
15-20 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-8
2
Lat Pulldown
2
6-8 reps
RPE 9-10
3
Reverse Pec Deck
2
6-8 reps
RPE 9-10
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9-10
5
Wrist Curls
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-8
2
Lat Pulldown
2
6-8 reps
RPE 9-10
3
Reverse Pec Deck
2
6-8 reps
RPE 9-10
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9-10
5
Wrist Curls
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-8
2
Lat Pulldown
2
6-8 reps
RPE 9-10
3
Reverse Pec Deck
2
6-8 reps
RPE 9-10
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9-10
5
Wrist Curls
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-8
2
Lat Pulldown
2
6-8 reps
RPE 9-10
3
Reverse Pec Deck
2
6-8 reps
RPE 9-10
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9-10
5
Wrist Curls
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-8
2
Lat Pulldown
2
6-8 reps
RPE 9-10
3
Reverse Pec Deck
2
6-8 reps
RPE 9-10
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9-10
5
Wrist Curls
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-8
2
Lat Pulldown
2
6-8 reps
RPE 9-10
3
Reverse Pec Deck
2
6-8 reps
RPE 9-10
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9-10
5
Wrist Curls
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-8
2
Lat Pulldown
2
6-8 reps
RPE 9-10
3
Reverse Pec Deck
2
6-8 reps
RPE 9-10
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9-10
5
Wrist Curls
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-8
2
Lat Pulldown
2
6-8 reps
RPE 9-10
3
Reverse Pec Deck
2
6-8 reps
RPE 9-10
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9-10
5
Wrist Curls
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-8
2
Lat Pulldown
2
6-8 reps
RPE 9-10
3
Reverse Pec Deck
2
6-8 reps
RPE 9-10
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9-10
5
Wrist Curls
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-8
2
Lat Pulldown
2
6-8 reps
RPE 9-10
3
Reverse Pec Deck
2
6-8 reps
RPE 9-10
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9-10
5
Wrist Curls
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-8
2
Lat Pulldown
2
6-8 reps
RPE 9-10
3
Reverse Pec Deck
2
6-8 reps
RPE 9-10
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9-10
5
Wrist Curls
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-8
2
Lat Pulldown
2
6-8 reps
RPE 9-10
3
Reverse Pec Deck
2
6-8 reps
RPE 9-10
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9-10
5
Wrist Curls
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-8
2
Lat Pulldown
2
6-8 reps
RPE 9-10
3
Reverse Pec Deck
2
6-8 reps
RPE 9-10
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9-10
5
Wrist Curls
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-8
2
Lat Pulldown
2
6-8 reps
RPE 9-10
3
Reverse Pec Deck
2
6-8 reps
RPE 9-10
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9-10
5
Wrist Curls
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-8
2
Lat Pulldown
2
6-8 reps
RPE 9-10
3
Reverse Pec Deck
2
6-8 reps
RPE 9-10
4
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 9-10
5
Wrist Curls
3
10-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9-10
4
Standing Calf Raise
3
6-8 reps
RPE 9-10
5
Cable Crunch
3
6-8 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9-10
4
Standing Calf Raise
3
6-8 reps
RPE 9-10
5
Cable Crunch
3
6-8 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9-10
4
Standing Calf Raise
3
6-8 reps
RPE 9-10
5
Cable Crunch
3
6-8 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 7
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9-10
4
Standing Calf Raise
3
6-8 reps
RPE 9-10
5
Cable Crunch
3
6-8 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9-10
4
Standing Calf Raise
3
6-8 reps
RPE 9-10
5
Cable Crunch
3
6-8 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9-10
4
Standing Calf Raise
3
6-8 reps
RPE 9-10
5
Cable Crunch
3
6-8 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 7
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9-10
4
Standing Calf Raise
3
6-8 reps
RPE 9-10
5
Cable Crunch
3
6-8 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 7
RPE 8
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9-10
4
Standing Calf Raise
3
6-8 reps
RPE 9-10
5
Cable Crunch
3
6-8 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9-10
4
Standing Calf Raise
3
6-8 reps
RPE 9-10
5
Cable Crunch
3
6-8 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
RPE 6
RPE 7
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9-10
4
Standing Calf Raise
3
6-8 reps
RPE 9-10
5
Cable Crunch
3
6-8 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
RPE 7
RPE 8
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9-10
4
Standing Calf Raise
3
6-8 reps
RPE 9-10
5
Cable Crunch
3
6-8 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9-10
4
Standing Calf Raise
3
6-8 reps
RPE 9-10
5
Cable Crunch
3
6-8 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
5 reps
RPE 7
RPE 5
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9-10
4
Standing Calf Raise
3
6-8 reps
RPE 9-10
5
Cable Crunch
3
6-8 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
5 reps
RPE 8
RPE 5
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9-10
4
Standing Calf Raise
3
6-8 reps
RPE 9-10
5
Cable Crunch
3
6-8 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
5 reps
RPE 9
RPE 5
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9-10
4
Standing Calf Raise
3
6-8 reps
RPE 9-10
5
Cable Crunch
3
6-8 reps
RPE 9-10
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@7
2
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7-8
@7-8
3
Incline Chest Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9-10
@9-10
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9-10
@9-10
@9-10
Day 2
1
Pull-Up (Band)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2
One Arm Bent Over Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3
Reverse Pec Deck
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@10
@10
@10
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@10
@10
@10
5
Wrist Curls
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@7
2
Good Morning
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8
3
Hip Thrust (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
4
Standing Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@10
@10
@10
5
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 4
1
Military Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8
3
Lateral Raise (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4
Push Up
1 Set
15-20 Reps
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@10
@10
@10
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7-8
@7-8
2
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
3
Reverse Pec Deck
1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9-10
@9-10
@9-10
5
Wrist Curls
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9-10
@9-10
@9-10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@7
2
Front Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8
3
Hip Thrust (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
4
Standing Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9-10
@9-10
@9-10
5
Cable Crunch
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9-10
@9-10
@9-10