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Game of Tones

by Anthony Caravaggi

Program Description

Game of Tones is a 60-minute, 3-day full-body program built around rotating priority lifts. Each session uses five focused blocks, RPE-driven loading, and structured volume to build strength, work capacity, and aesthetics.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2026 04:31
  • Last Edited
    Feb 09, 2026 05:10
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.5%
Triceps
11%
Upper Back
11%
Quadriceps
9.6%
Glutes
9.6%
Hamstrings
9.6%
Chest
8.3%
Lats
7.3%
Middle Delts
5.5%
Lower Back
4.6%
Abs
3.7%
Rear Delts
3.7%
Biceps
2.8%
Calves
0.9%
Adductors
0.5%
Abductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 9-10
2A
Bench Press (Wide Grip)
1
10 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
1
10 reps
RPE 10
3
Hack Squat
1
10 reps
RPE 7-9
4
Single Leg Press
1
10 reps
RPE 7-9
5
Military Press (Barbell)
1
10 reps
RPE 7-9
6A
Lateral Raise (Cable)
1
10 reps
RPE 7-9
6B
Single Arm Rear Delt Fly (Cable)
1
10 reps
RPE 7-9
7
Deficit Deadlift (Barbell)
1
10 reps
RPE 6-8
8
Romanian Deadlift (Barbell)
1
10 reps
RPE 6-8
9
Wide Grip Lat Pulldown
1
10 reps
RPE 6-8
10A
Pendlay Row
1
10 reps
RPE 6-8
10B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 9-10
2A
Bench Press (Wide Grip)
1
10 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
1
10 reps
RPE 10
3
Hack Squat
1
10 reps
RPE 7-9
4
Single Leg Press
1
10 reps
RPE 7-9
5
Military Press (Barbell)
1
10 reps
RPE 7-9
6A
Lateral Raise (Cable)
1
10 reps
RPE 7-9
6B
Single Arm Rear Delt Fly (Cable)
1
10 reps
RPE 7-9
7
Deficit Deadlift (Barbell)
1
10 reps
RPE 6-8
8
Romanian Deadlift (Barbell)
1
10 reps
RPE 6-8
9
Wide Grip Lat Pulldown
1
10 reps
RPE 6-8
10A
Pendlay Row
1
10 reps
RPE 6-8
10B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 9-10
2A
Bench Press (Wide Grip)
1
10 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
1
10 reps
RPE 10
3
Hack Squat
1
10 reps
RPE 7-9
4
Single Leg Press
1
10 reps
RPE 7-9
5
Military Press (Barbell)
1
10 reps
RPE 7-9
6A
Lateral Raise (Cable)
1
10 reps
RPE 7-9
6B
Single Arm Rear Delt Fly (Cable)
1
10 reps
RPE 7-9
7
Deficit Deadlift (Barbell)
1
10 reps
RPE 6-8
8
Romanian Deadlift (Barbell)
1
10 reps
RPE 6-8
9
Wide Grip Lat Pulldown
1
10 reps
RPE 6-8
10A
Pendlay Row
1
10 reps
RPE 6-8
10B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 9-10
2A
Bench Press (Wide Grip)
1
10 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
1
10 reps
RPE 10
3
Hack Squat
1
10 reps
RPE 7-9
4
Single Leg Press
1
10 reps
RPE 7-9
5
Military Press (Barbell)
1
10 reps
RPE 7-9
6A
Lateral Raise (Cable)
1
10 reps
RPE 7-9
6B
Single Arm Rear Delt Fly (Cable)
1
10 reps
RPE 7-9
7
Deficit Deadlift (Barbell)
1
10 reps
RPE 6-8
8
Romanian Deadlift (Barbell)
1
10 reps
RPE 6-8
9
Wide Grip Lat Pulldown
1
10 reps
RPE 6-8
10A
Pendlay Row
1
10 reps
RPE 6-8
10B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 9-10
2A
Bench Press (Wide Grip)
1
10 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
1
10 reps
RPE 10
3
Hack Squat
1
10 reps
RPE 7-9
4
Single Leg Press
1
10 reps
RPE 7-9
5
Military Press (Barbell)
1
10 reps
RPE 7-9
6A
Lateral Raise (Cable)
1
10 reps
RPE 7-9
6B
Single Arm Rear Delt Fly (Cable)
1
10 reps
RPE 7-9
7
Deficit Deadlift (Barbell)
1
10 reps
RPE 6-8
8
Romanian Deadlift (Barbell)
1
10 reps
RPE 6-8
9
Wide Grip Lat Pulldown
1
10 reps
RPE 6-8
10A
Pendlay Row
1
10 reps
RPE 6-8
10B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 9-10
2A
Bench Press (Wide Grip)
1
10 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
1
10 reps
RPE 10
3
Hack Squat
1
10 reps
RPE 7-9
4
Single Leg Press
1
10 reps
RPE 7-9
5
Military Press (Barbell)
1
10 reps
RPE 7-9
6A
Lateral Raise (Cable)
1
10 reps
RPE 7-9
6B
Single Arm Rear Delt Fly (Cable)
1
10 reps
RPE 7-9
7
Deficit Deadlift (Barbell)
1
10 reps
RPE 6-8
8
Romanian Deadlift (Barbell)
1
10 reps
RPE 6-8
9
Wide Grip Lat Pulldown
1
10 reps
RPE 6-8
10A
Pendlay Row
1
10 reps
RPE 6-8
10B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 9-10
2A
Bench Press (Wide Grip)
1
10 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
1
10 reps
RPE 10
3
Hack Squat
1
10 reps
RPE 7-9
4
Single Leg Press
1
10 reps
RPE 7-9
5
Military Press (Barbell)
1
10 reps
RPE 7-9
6A
Lateral Raise (Cable)
1
10 reps
RPE 7-9
6B
Single Arm Rear Delt Fly (Cable)
1
10 reps
RPE 7-9
7
Deficit Deadlift (Barbell)
1
10 reps
RPE 6-8
8
Romanian Deadlift (Barbell)
1
10 reps
RPE 6-8
9
Wide Grip Lat Pulldown
1
10 reps
RPE 6-8
10A
Pendlay Row
1
10 reps
RPE 6-8
10B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 9-10
2A
Bench Press (Wide Grip)
1
10 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
1
10 reps
RPE 10
3
Hack Squat
1
10 reps
RPE 7-9
4
Single Leg Press
1
10 reps
RPE 7-9
5
Military Press (Barbell)
1
10 reps
RPE 7-9
6A
Lateral Raise (Cable)
1
10 reps
RPE 7-9
6B
Single Arm Rear Delt Fly (Cable)
1
10 reps
RPE 7-9
7
Deficit Deadlift (Barbell)
1
10 reps
RPE 6-8
8
Romanian Deadlift (Barbell)
1
10 reps
RPE 6-8
9
Wide Grip Lat Pulldown
1
10 reps
RPE 6-8
10A
Pendlay Row
1
10 reps
RPE 6-8
10B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 9-10
2A
Bench Press (Wide Grip)
1
10 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
1
10 reps
RPE 10
3
Hack Squat
1
10 reps
RPE 7-9
4
Single Leg Press
1
10 reps
RPE 7-9
5
Military Press (Barbell)
1
10 reps
RPE 7-9
6A
Lateral Raise (Cable)
1
10 reps
RPE 7-9
6B
Single Arm Rear Delt Fly (Cable)
1
10 reps
RPE 7-9
7
Deficit Deadlift (Barbell)
1
10 reps
RPE 6-8
8
Romanian Deadlift (Barbell)
1
10 reps
RPE 6-8
9
Wide Grip Lat Pulldown
1
10 reps
RPE 6-8
10A
Pendlay Row
1
10 reps
RPE 6-8
10B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 9-10
2A
Bench Press (Wide Grip)
1
10 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
1
10 reps
RPE 10
3
Hack Squat
1
10 reps
RPE 7-9
4
Single Leg Press
1
10 reps
RPE 7-9
5
Military Press (Barbell)
1
10 reps
RPE 7-9
6A
Lateral Raise (Cable)
1
10 reps
RPE 7-9
6B
Single Arm Rear Delt Fly (Cable)
1
10 reps
RPE 7-9
7
Deficit Deadlift (Barbell)
1
10 reps
RPE 6-8
8
Romanian Deadlift (Barbell)
1
10 reps
RPE 6-8
9
Wide Grip Lat Pulldown
1
10 reps
RPE 6-8
10A
Pendlay Row
1
10 reps
RPE 6-8
10B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 9-10
2A
Bench Press (Wide Grip)
1
10 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
1
10 reps
RPE 10
3
Hack Squat
1
10 reps
RPE 7-9
4
Single Leg Press
1
10 reps
RPE 7-9
5
Military Press (Barbell)
1
10 reps
RPE 7-9
6A
Lateral Raise (Cable)
1
10 reps
RPE 7-9
6B
Single Arm Rear Delt Fly (Cable)
1
10 reps
RPE 7-9
7
Deficit Deadlift (Barbell)
1
10 reps
RPE 6-8
8
Romanian Deadlift (Barbell)
1
10 reps
RPE 6-8
9
Wide Grip Lat Pulldown
1
10 reps
RPE 6-8
10A
Pendlay Row
1
10 reps
RPE 6-8
10B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 9-10
2A
Bench Press (Wide Grip)
1
10 reps
RPE 10
2B
Incline Chest Fly (Dumbbell)
1
10 reps
RPE 10
3
Hack Squat
1
10 reps
RPE 7-9
4
Single Leg Press
1
10 reps
RPE 7-9
5
Military Press (Barbell)
1
10 reps
RPE 7-9
6A
Lateral Raise (Cable)
1
10 reps
RPE 7-9
6B
Single Arm Rear Delt Fly (Cable)
1
10 reps
RPE 7-9
7
Deficit Deadlift (Barbell)
1
10 reps
RPE 6-8
8
Romanian Deadlift (Barbell)
1
10 reps
RPE 6-8
9
Wide Grip Lat Pulldown
1
10 reps
RPE 6-8
10A
Pendlay Row
1
10 reps
RPE 6-8
10B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 9-10
2A
Sumo Deadlift (Paused)
1
10 reps
RPE 10
2B
Single Leg Deadlift
1
10 reps
RPE 10
3
Dumbbell Row
1
10 reps
RPE 7-9
4
Straight Arm Pulldown
1
10 reps
RPE 7-9
5
Hamstring Curl
1
10 reps
RPE 7-9
6A
Standing Calf Raise
1
10 reps
RPE 7-9
6B
Hip Thrust (Barbell)
1
10 reps
RPE 7-9
7
Shoulder Press (Plate Loaded)
1
10 reps
RPE 6-8
8
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 6-8
9
Bench Press (Close Grip)
1
10 reps
RPE 6-8
10A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 6-8
10B
Dip (Weighted)
1
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 9-10
2A
Sumo Deadlift (Paused)
1
10 reps
RPE 10
2B
Single Leg Deadlift
1
10 reps
RPE 10
3
Dumbbell Row
1
10 reps
RPE 7-9
4
Straight Arm Pulldown
1
10 reps
RPE 7-9
5
Hamstring Curl
1
10 reps
RPE 7-9
6A
Standing Calf Raise
1
10 reps
RPE 7-9
6B
Hip Thrust (Barbell)
1
10 reps
RPE 7-9
7
Shoulder Press (Plate Loaded)
1
10 reps
RPE 6-8
8
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 6-8
9
Bench Press (Close Grip)
1
10 reps
RPE 6-8
10A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 6-8
10B
Dip (Weighted)
1
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 9-10
2A
Sumo Deadlift (Paused)
1
10 reps
RPE 10
2B
Single Leg Deadlift
1
10 reps
RPE 10
3
Dumbbell Row
1
10 reps
RPE 7-9
4
Straight Arm Pulldown
1
10 reps
RPE 7-9
5
Hamstring Curl
1
10 reps
RPE 7-9
6A
Standing Calf Raise
1
10 reps
RPE 7-9
6B
Hip Thrust (Barbell)
1
10 reps
RPE 7-9
7
Shoulder Press (Plate Loaded)
1
10 reps
RPE 6-8
8
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 6-8
9
Bench Press (Close Grip)
1
10 reps
RPE 6-8
10A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 6-8
10B
Dip (Weighted)
1
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 9-10
2A
Sumo Deadlift (Paused)
1
10 reps
RPE 10
2B
Single Leg Deadlift
1
10 reps
RPE 10
3
Dumbbell Row
1
10 reps
RPE 7-9
4
Straight Arm Pulldown
1
10 reps
RPE 7-9
5
Hamstring Curl
1
10 reps
RPE 7-9
6A
Standing Calf Raise
1
10 reps
RPE 7-9
6B
Hip Thrust (Barbell)
1
10 reps
RPE 7-9
7
Shoulder Press (Plate Loaded)
1
10 reps
RPE 6-8
8
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 6-8
9
Bench Press (Close Grip)
1
10 reps
RPE 6-8
10A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 6-8
10B
Dip (Weighted)
1
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 9-10
2A
Sumo Deadlift (Paused)
1
10 reps
RPE 10
2B
Single Leg Deadlift
1
10 reps
RPE 10
3
Dumbbell Row
1
10 reps
RPE 7-9
4
Straight Arm Pulldown
1
10 reps
RPE 7-9
5
Hamstring Curl
1
10 reps
RPE 7-9
6A
Standing Calf Raise
1
10 reps
RPE 7-9
6B
Hip Thrust (Barbell)
1
10 reps
RPE 7-9
7
Shoulder Press (Plate Loaded)
1
10 reps
RPE 6-8
8
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 6-8
9
Bench Press (Close Grip)
1
10 reps
RPE 6-8
10A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 6-8
10B
Dip (Weighted)
1
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 9-10
2A
Sumo Deadlift (Paused)
1
10 reps
RPE 10
2B
Single Leg Deadlift
1
10 reps
RPE 10
3
Dumbbell Row
1
10 reps
RPE 7-9
4
Straight Arm Pulldown
1
10 reps
RPE 7-9
5
Hamstring Curl
1
10 reps
RPE 7-9
6A
Standing Calf Raise
1
10 reps
RPE 7-9
6B
Hip Thrust (Barbell)
1
10 reps
RPE 7-9
7
Shoulder Press (Plate Loaded)
1
10 reps
RPE 6-8
8
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 6-8
9
Bench Press (Close Grip)
1
10 reps
RPE 6-8
10A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 6-8
10B
Dip (Weighted)
1
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 9-10
2A
Sumo Deadlift (Paused)
1
10 reps
RPE 10
2B
Single Leg Deadlift
1
10 reps
RPE 10
3
Dumbbell Row
1
10 reps
RPE 7-9
4
Straight Arm Pulldown
1
10 reps
RPE 7-9
5
Hamstring Curl
1
10 reps
RPE 7-9
6A
Standing Calf Raise
1
10 reps
RPE 7-9
6B
Hip Thrust (Barbell)
1
10 reps
RPE 7-9
7
Shoulder Press (Plate Loaded)
1
10 reps
RPE 6-8
8
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 6-8
9
Bench Press (Close Grip)
1
10 reps
RPE 6-8
10A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 6-8
10B
Dip (Weighted)
1
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 9-10
2A
Sumo Deadlift (Paused)
1
10 reps
RPE 10
2B
Single Leg Deadlift
1
10 reps
RPE 10
3
Dumbbell Row
1
10 reps
RPE 7-9
4
Straight Arm Pulldown
1
10 reps
RPE 7-9
5
Hamstring Curl
1
10 reps
RPE 7-9
6A
Standing Calf Raise
1
10 reps
RPE 7-9
6B
Hip Thrust (Barbell)
1
10 reps
RPE 7-9
7
Shoulder Press (Plate Loaded)
1
10 reps
RPE 6-8
8
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 6-8
9
Bench Press (Close Grip)
1
10 reps
RPE 6-8
10A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 6-8
10B
Dip (Weighted)
1
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 9-10
2A
Sumo Deadlift (Paused)
1
10 reps
RPE 10
2B
Single Leg Deadlift
1
10 reps
RPE 10
3
Dumbbell Row
1
10 reps
RPE 7-9
4
Straight Arm Pulldown
1
10 reps
RPE 7-9
5
Hamstring Curl
1
10 reps
RPE 7-9
6A
Standing Calf Raise
1
10 reps
RPE 7-9
6B
Hip Thrust (Barbell)
1
10 reps
RPE 7-9
7
Shoulder Press (Plate Loaded)
1
10 reps
RPE 6-8
8
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 6-8
9
Bench Press (Close Grip)
1
10 reps
RPE 6-8
10A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 6-8
10B
Dip (Weighted)
1
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 9-10
2A
Sumo Deadlift (Paused)
1
10 reps
RPE 10
2B
Single Leg Deadlift
1
10 reps
RPE 10
3
Dumbbell Row
1
10 reps
RPE 7-9
4
Straight Arm Pulldown
1
10 reps
RPE 7-9
5
Hamstring Curl
1
10 reps
RPE 7-9
6A
Standing Calf Raise
1
10 reps
RPE 7-9
6B
Hip Thrust (Barbell)
1
10 reps
RPE 7-9
7
Shoulder Press (Plate Loaded)
1
10 reps
RPE 6-8
8
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 6-8
9
Bench Press (Close Grip)
1
10 reps
RPE 6-8
10A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 6-8
10B
Dip (Weighted)
1
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 9-10
2A
Sumo Deadlift (Paused)
1
10 reps
RPE 10
2B
Single Leg Deadlift
1
10 reps
RPE 10
3
Dumbbell Row
1
10 reps
RPE 7-9
4
Straight Arm Pulldown
1
10 reps
RPE 7-9
5
Hamstring Curl
1
10 reps
RPE 7-9
6A
Standing Calf Raise
1
10 reps
RPE 7-9
6B
Hip Thrust (Barbell)
1
10 reps
RPE 7-9
7
Shoulder Press (Plate Loaded)
1
10 reps
RPE 6-8
8
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 6-8
9
Bench Press (Close Grip)
1
10 reps
RPE 6-8
10A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 6-8
10B
Dip (Weighted)
1
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 9-10
2A
Sumo Deadlift (Paused)
1
10 reps
RPE 10
2B
Single Leg Deadlift
1
10 reps
RPE 10
3
Dumbbell Row
1
10 reps
RPE 7-9
4
Straight Arm Pulldown
1
10 reps
RPE 7-9
5
Hamstring Curl
1
10 reps
RPE 7-9
6A
Standing Calf Raise
1
10 reps
RPE 7-9
6B
Hip Thrust (Barbell)
1
10 reps
RPE 7-9
7
Shoulder Press (Plate Loaded)
1
10 reps
RPE 6-8
8
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 6-8
9
Bench Press (Close Grip)
1
10 reps
RPE 6-8
10A
Incline Bench Press (Dumbbell)
1
10 reps
RPE 6-8
10B
Dip (Weighted)
1
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
10 reps
RPE 10
2A
Upright Row (Barbell)
1
10 reps
RPE 9-10
2B
Face Pull
1
10 reps
RPE 9-10
3
Good Morning
1
10 reps
RPE 7-9
4
Rack Pull (Barbell)
1
10 reps
RPE 7-9
5
Tempo Bench Press
1
10 reps
RPE 7-9
6A
Dumbbell Bench Pullover
1
10 reps
RPE 7-9
6B
Chest Fly (Dumbbell)
1
10 reps
RPE 7-9
7
Leg Extension
1
10 reps
RPE 6-8
8
Leg Press
1
10 reps
RPE 6-8
9
Lat Pulldown (Close Grip)
1
10 reps
RPE 6-8
10A
Reverse Pec Deck
1
10 reps
RPE 6-8
10B
Seated Row (Cable)
1
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
10 reps
RPE 10
2A
Upright Row (Barbell)
1
10 reps
RPE 9-10
2B
Face Pull
1
10 reps
RPE 9-10
3
Good Morning
1
10 reps
RPE 7-9
4
Rack Pull (Barbell)
1
10 reps
RPE 7-9
5
Tempo Bench Press
1
10 reps
RPE 7-9
6A
Dumbbell Bench Pullover
1
10 reps
RPE 7-9
6B
Chest Fly (Dumbbell)
1
10 reps
RPE 7-9
7
Leg Extension
1
10 reps
RPE 6-8
8
Leg Press
1
10 reps
RPE 6-8
9
Lat Pulldown (Close Grip)
1
10 reps
RPE 6-8
10A
Reverse Pec Deck
1
10 reps
RPE 6-8
10B
Seated Row (Cable)
1
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
10 reps
RPE 10
2A
Upright Row (Barbell)
1
10 reps
RPE 9-10
2B
Face Pull
1
10 reps
RPE 9-10
3
Good Morning
1
10 reps
RPE 7-9
4
Rack Pull (Barbell)
1
10 reps
RPE 7-9
5
Tempo Bench Press
1
10 reps
RPE 7-9
6A
Dumbbell Bench Pullover
1
10 reps
RPE 7-9
6B
Chest Fly (Dumbbell)
1
10 reps
RPE 7-9
7
Leg Extension
1
10 reps
RPE 6-8
8
Leg Press
1
10 reps
RPE 6-8
9
Lat Pulldown (Close Grip)
1
10 reps
RPE 6-8
10A
Reverse Pec Deck
1
10 reps
RPE 6-8
10B
Seated Row (Cable)
1
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
10 reps
RPE 10
2A
Upright Row (Barbell)
1
10 reps
RPE 9-10
2B
Face Pull
1
10 reps
RPE 9-10
3
Good Morning
1
10 reps
RPE 7-9
4
Rack Pull (Barbell)
1
10 reps
RPE 7-9
5
Tempo Bench Press
1
10 reps
RPE 7-9
6A
Dumbbell Bench Pullover
1
10 reps
RPE 7-9
6B
Chest Fly (Dumbbell)
1
10 reps
RPE 7-9
7
Leg Extension
1
10 reps
RPE 6-8
8
Leg Press
1
10 reps
RPE 6-8
9
Lat Pulldown (Close Grip)
1
10 reps
RPE 6-8
10A
Reverse Pec Deck
1
10 reps
RPE 6-8
10B
Seated Row (Cable)
1
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
10 reps
RPE 10
2A
Upright Row (Barbell)
1
10 reps
RPE 9-10
2B
Face Pull
1
10 reps
RPE 9-10
3
Good Morning
1
10 reps
RPE 7-9
4
Rack Pull (Barbell)
1
10 reps
RPE 7-9
5
Tempo Bench Press
1
10 reps
RPE 7-9
6A
Dumbbell Bench Pullover
1
10 reps
RPE 7-9
6B
Chest Fly (Dumbbell)
1
10 reps
RPE 7-9
7
Leg Extension
1
10 reps
RPE 6-8
8
Leg Press
1
10 reps
RPE 6-8
9
Lat Pulldown (Close Grip)
1
10 reps
RPE 6-8
10A
Reverse Pec Deck
1
10 reps
RPE 6-8
10B
Seated Row (Cable)
1
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
10 reps
RPE 10
2A
Upright Row (Barbell)
1
10 reps
RPE 9-10
2B
Face Pull
1
10 reps
RPE 9-10
3
Good Morning
1
10 reps
RPE 7-9
4
Rack Pull (Barbell)
1
10 reps
RPE 7-9
5
Tempo Bench Press
1
10 reps
RPE 7-9
6A
Dumbbell Bench Pullover
1
10 reps
RPE 7-9
6B
Chest Fly (Dumbbell)
1
10 reps
RPE 7-9
7
Leg Extension
1
10 reps
RPE 6-8
8
Leg Press
1
10 reps
RPE 6-8
9
Lat Pulldown (Close Grip)
1
10 reps
RPE 6-8
10A
Reverse Pec Deck
1
10 reps
RPE 6-8
10B
Seated Row (Cable)
1
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
10 reps
RPE 10
2A
Upright Row (Barbell)
1
10 reps
RPE 9-10
2B
Face Pull
1
10 reps
RPE 9-10
3
Good Morning
1
10 reps
RPE 7-9
4
Rack Pull (Barbell)
1
10 reps
RPE 7-9
5
Tempo Bench Press
1
10 reps
RPE 7-9
6A
Dumbbell Bench Pullover
1
10 reps
RPE 7-9
6B
Chest Fly (Dumbbell)
1
10 reps
RPE 7-9
7
Leg Extension
1
10 reps
RPE 6-8
8
Leg Press
1
10 reps
RPE 6-8
9
Lat Pulldown (Close Grip)
1
10 reps
RPE 6-8
10A
Reverse Pec Deck
1
10 reps
RPE 6-8
10B
Seated Row (Cable)
1
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
10 reps
RPE 10
2A
Upright Row (Barbell)
1
10 reps
RPE 9-10
2B
Face Pull
1
10 reps
RPE 9-10
3
Good Morning
1
10 reps
RPE 7-9
4
Rack Pull (Barbell)
1
10 reps
RPE 7-9
5
Tempo Bench Press
1
10 reps
RPE 7-9
6A
Dumbbell Bench Pullover
1
10 reps
RPE 7-9
6B
Chest Fly (Dumbbell)
1
10 reps
RPE 7-9
7
Leg Extension
1
10 reps
RPE 6-8
8
Leg Press
1
10 reps
RPE 6-8
9
Lat Pulldown (Close Grip)
1
10 reps
RPE 6-8
10A
Reverse Pec Deck
1
10 reps
RPE 6-8
10B
Seated Row (Cable)
1
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
10 reps
RPE 10
2A
Upright Row (Barbell)
1
10 reps
RPE 9-10
2B
Face Pull
1
10 reps
RPE 9-10
3
Good Morning
1
10 reps
RPE 7-9
4
Rack Pull (Barbell)
1
10 reps
RPE 7-9
5
Tempo Bench Press
1
10 reps
RPE 7-9
6A
Dumbbell Bench Pullover
1
10 reps
RPE 7-9
6B
Chest Fly (Dumbbell)
1
10 reps
RPE 7-9
7
Leg Extension
1
10 reps
RPE 6-8
8
Leg Press
1
10 reps
RPE 6-8
9
Lat Pulldown (Close Grip)
1
10 reps
RPE 6-8
10A
Reverse Pec Deck
1
10 reps
RPE 6-8
10B
Seated Row (Cable)
1
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
10 reps
RPE 10
2A
Upright Row (Barbell)
1
10 reps
RPE 9-10
2B
Face Pull
1
10 reps
RPE 9-10
3
Good Morning
1
10 reps
RPE 7-9
4
Rack Pull (Barbell)
1
10 reps
RPE 7-9
5
Tempo Bench Press
1
10 reps
RPE 7-9
6A
Dumbbell Bench Pullover
1
10 reps
RPE 7-9
6B
Chest Fly (Dumbbell)
1
10 reps
RPE 7-9
7
Leg Extension
1
10 reps
RPE 6-8
8
Leg Press
1
10 reps
RPE 6-8
9
Lat Pulldown (Close Grip)
1
10 reps
RPE 6-8
10A
Reverse Pec Deck
1
10 reps
RPE 6-8
10B
Seated Row (Cable)
1
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
10 reps
RPE 10
2A
Upright Row (Barbell)
1
10 reps
RPE 9-10
2B
Face Pull
1
10 reps
RPE 9-10
3
Good Morning
1
10 reps
RPE 7-9
4
Rack Pull (Barbell)
1
10 reps
RPE 7-9
5
Tempo Bench Press
1
10 reps
RPE 7-9
6A
Dumbbell Bench Pullover
1
10 reps
RPE 7-9
6B
Chest Fly (Dumbbell)
1
10 reps
RPE 7-9
7
Leg Extension
1
10 reps
RPE 6-8
8
Leg Press
1
10 reps
RPE 6-8
9
Lat Pulldown (Close Grip)
1
10 reps
RPE 6-8
10A
Reverse Pec Deck
1
10 reps
RPE 6-8
10B
Seated Row (Cable)
1
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
10 reps
RPE 10
2A
Upright Row (Barbell)
1
10 reps
RPE 9-10
2B
Face Pull
1
10 reps
RPE 9-10
3
Good Morning
1
10 reps
RPE 7-9
4
Rack Pull (Barbell)
1
10 reps
RPE 7-9
5
Tempo Bench Press
1
10 reps
RPE 7-9
6A
Dumbbell Bench Pullover
1
10 reps
RPE 7-9
6B
Chest Fly (Dumbbell)
1
10 reps
RPE 7-9
7
Leg Extension
1
10 reps
RPE 6-8
8
Leg Press
1
10 reps
RPE 6-8
9
Lat Pulldown (Close Grip)
1
10 reps
RPE 6-8
10A
Reverse Pec Deck
1
10 reps
RPE 6-8
10B
Seated Row (Cable)
1
10 reps
RPE 6-8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
1 Set
10 Reps
@9-10
2A
Bench Press (Wide Grip)
1 Set
10 Reps
@10
2B
Incline Chest Fly (Dumbbell)
1 Set
10 Reps
@10
3
Hack Squat
1 Set
10 Reps
@7-9
4
Single Leg Press
1 Set
10 Reps
@7-9
5
Military Press (Barbell)
1 Set
10 Reps
@7-9
6A
Lateral Raise (Cable)
1 Set
10 Reps
@7-9
6B
Single Arm Rear Delt Fly (Cable)
1 Set
10 Reps
@7-9
7
Deficit Deadlift (Barbell)
1 Set
10 Reps
@6-8
8
Romanian Deadlift (Barbell)
1 Set
10 Reps
@6-8
9
Wide Grip Lat Pulldown
1 Set
10 Reps
@6-8
10A
Pendlay Row
1 Set
10 Reps
@6-8
10B
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
10 Reps
@9-10
2A
Sumo Deadlift (Paused)
1 Set
10 Reps
@10
2B
Single Leg Deadlift
1 Set
10 Reps
@10
3
Dumbbell Row
1 Set
10 Reps
@7-9
4
Straight Arm Pulldown
1 Set
10 Reps
@7-9
5
Hamstring Curl
1 Set
10 Reps
@7-9
6A
Standing Calf Raise
1 Set
10 Reps
@7-9
6B
Hip Thrust (Barbell)
1 Set
10 Reps
@7-9
7
Shoulder Press (Plate Loaded)
1 Set
10 Reps
@6-8
8
Standing Behind Neck Shoulder Press (Barbell)
1 Set
10 Reps
@6-8
9
Bench Press (Close Grip)
1 Set
10 Reps
@6-8
10A
Incline Bench Press (Dumbbell)
1 Set
10 Reps
@6-8
10B
Dip (Weighted)
1 Set
10 Reps
@6-8
Day 3
1
Push Press (Barbell)
1 Set
10 Reps
@10
2A
Upright Row (Barbell)
1 Set
10 Reps
@9-10
2B
Face Pull
1 Set
10 Reps
@9-10
3
Good Morning
1 Set
10 Reps
@7-9
4
Rack Pull (Barbell)
1 Set
10 Reps
@7-9
5
Tempo Bench Press
1 Set
10 Reps
@7-9
6A
Dumbbell Bench Pullover
1 Set
10 Reps
@7-9
6B
Chest Fly (Dumbbell)
1 Set
10 Reps
@7-9
7
Leg Extension
1 Set
10 Reps
@6-8
8
Leg Press
1 Set
10 Reps
@6-8
9
Lat Pulldown (Close Grip)
1 Set
10 Reps
@6-8
10A
Reverse Pec Deck
1 Set
10 Reps
@6-8
10B
Seated Row (Cable)
1 Set
10 Reps
@6-8