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BoostcampPNG

Old School Iron

by elias v

Program Description

get massive

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 22, 2026 09:02
  • Last Edited
    Feb 22, 2026 09:31
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.5%
Triceps
12.8%
Quadriceps
10.6%
Chest
10.6%
Hamstrings
9.2%
Glutes
7.8%
Abs
7.4%
Calves
4.3%
Middle Delts
3.5%
Upper Back
3.5%
Biceps
2.8%
Lats
2.8%
Neck
2.8%
Lower Back
2.5%
Rear Delts
2.1%
Adductors
2.1%
Forearms
1.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Deadlift (Deficit)
2
4 reps
RPE 10
3A
Leg Curl
2
10 reps
RPE 10
3B
Sissy Squat
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
12 reps
RPE 10
5
Calf Raise (Machine)
1
20 reps
RPE 10
6
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Deadlift (Deficit)
2
4 reps
RPE 10
3A
Leg Curl
2
10 reps
RPE 10
3B
Sissy Squat
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
12 reps
RPE 10
5
Calf Raise (Machine)
1
20 reps
RPE 10
6
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Deadlift (Deficit)
2
4 reps
RPE 10
3A
Leg Curl
2
10 reps
RPE 10
3B
Sissy Squat
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
12 reps
RPE 10
5
Calf Raise (Machine)
1
20 reps
RPE 10
6
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Deadlift (Deficit)
2
4 reps
RPE 10
3A
Leg Curl
2
10 reps
RPE 10
3B
Sissy Squat
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
12 reps
RPE 10
5
Calf Raise (Machine)
1
20 reps
RPE 10
6
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Deadlift (Deficit)
2
4 reps
RPE 10
3A
Leg Curl
2
10 reps
RPE 10
3B
Sissy Squat
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
12 reps
RPE 10
5
Calf Raise (Machine)
1
20 reps
RPE 10
6
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Deadlift (Deficit)
2
4 reps
RPE 10
3A
Leg Curl
2
10 reps
RPE 10
3B
Sissy Squat
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
12 reps
RPE 10
5
Calf Raise (Machine)
1
20 reps
RPE 10
6
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Deadlift (Deficit)
2
4 reps
RPE 10
3A
Leg Curl
2
10 reps
RPE 10
3B
Sissy Squat
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
12 reps
RPE 10
5
Calf Raise (Machine)
1
20 reps
RPE 10
6
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Deadlift (Deficit)
2
4 reps
RPE 10
3A
Leg Curl
2
10 reps
RPE 10
3B
Sissy Squat
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
12 reps
RPE 10
5
Calf Raise (Machine)
1
20 reps
RPE 10
6
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Deadlift (Deficit)
2
4 reps
RPE 10
3A
Leg Curl
2
10 reps
RPE 10
3B
Sissy Squat
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
12 reps
RPE 10
5
Calf Raise (Machine)
1
20 reps
RPE 10
6
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Deadlift (Deficit)
2
4 reps
RPE 10
3A
Leg Curl
2
10 reps
RPE 10
3B
Sissy Squat
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
12 reps
RPE 10
5
Calf Raise (Machine)
1
20 reps
RPE 10
6
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Deadlift (Deficit)
2
4 reps
RPE 10
3A
Leg Curl
2
10 reps
RPE 10
3B
Sissy Squat
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
12 reps
RPE 10
5
Calf Raise (Machine)
1
20 reps
RPE 10
6
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Deadlift (Deficit)
2
4 reps
RPE 10
3A
Leg Curl
2
10 reps
RPE 10
3B
Sissy Squat
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
12 reps
RPE 10
5
Calf Raise (Machine)
1
20 reps
RPE 10
6
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Deadlift (Deficit)
2
4 reps
RPE 10
3A
Leg Curl
2
10 reps
RPE 10
3B
Sissy Squat
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
12 reps
RPE 10
5
Calf Raise (Machine)
1
20 reps
RPE 10
6
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Deadlift (Deficit)
2
4 reps
RPE 10
3A
Leg Curl
2
10 reps
RPE 10
3B
Sissy Squat
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
12 reps
RPE 10
5
Calf Raise (Machine)
1
20 reps
RPE 10
6
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Deadlift (Deficit)
2
4 reps
RPE 10
3A
Leg Curl
2
10 reps
RPE 10
3B
Sissy Squat
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
12 reps
RPE 10
5
Calf Raise (Machine)
1
20 reps
RPE 10
6
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Deadlift (Deficit)
2
4 reps
RPE 10
3A
Leg Curl
2
10 reps
RPE 10
3B
Sissy Squat
2
AMRAP
RPE 10
4
Calf Raise (Machine)
2
12 reps
RPE 10
5
Calf Raise (Machine)
1
20 reps
RPE 10
6
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Paused)
2
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Dip (Weighted)
2
8 reps
RPE 10
6A
Bicep Curl (Barbell)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Paused)
2
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Dip (Weighted)
2
8 reps
RPE 10
6A
Bicep Curl (Barbell)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Paused)
2
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Dip (Weighted)
2
8 reps
RPE 10
6A
Bicep Curl (Barbell)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Paused)
2
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Dip (Weighted)
2
8 reps
RPE 10
6A
Bicep Curl (Barbell)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Paused)
2
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Dip (Weighted)
2
8 reps
RPE 10
6A
Bicep Curl (Barbell)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Paused)
2
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Dip (Weighted)
2
8 reps
RPE 10
6A
Bicep Curl (Barbell)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Paused)
2
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Dip (Weighted)
2
8 reps
RPE 10
6A
Bicep Curl (Barbell)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Paused)
2
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Dip (Weighted)
2
8 reps
RPE 10
6A
Bicep Curl (Barbell)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Paused)
2
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Dip (Weighted)
2
8 reps
RPE 10
6A
Bicep Curl (Barbell)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Paused)
2
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Dip (Weighted)
2
8 reps
RPE 10
6A
Bicep Curl (Barbell)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Paused)
2
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Dip (Weighted)
2
8 reps
RPE 10
6A
Bicep Curl (Barbell)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Paused)
2
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Dip (Weighted)
2
8 reps
RPE 10
6A
Bicep Curl (Barbell)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Paused)
2
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Dip (Weighted)
2
8 reps
RPE 10
6A
Bicep Curl (Barbell)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Paused)
2
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Dip (Weighted)
2
8 reps
RPE 10
6A
Bicep Curl (Barbell)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Paused)
2
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Dip (Weighted)
2
8 reps
RPE 10
6A
Bicep Curl (Barbell)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Bench Press (Paused)
2
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Dip (Weighted)
2
8 reps
RPE 10
6A
Bicep Curl (Barbell)
2
10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Platz Squat
1
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Knee Raise (Captain's Chair)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Platz Squat
1
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Knee Raise (Captain's Chair)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Platz Squat
1
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Knee Raise (Captain's Chair)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Platz Squat
1
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Knee Raise (Captain's Chair)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Platz Squat
1
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Knee Raise (Captain's Chair)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Platz Squat
1
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Knee Raise (Captain's Chair)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Platz Squat
1
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Knee Raise (Captain's Chair)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Platz Squat
1
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Knee Raise (Captain's Chair)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Platz Squat
1
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Knee Raise (Captain's Chair)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Platz Squat
1
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Knee Raise (Captain's Chair)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Platz Squat
1
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Knee Raise (Captain's Chair)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Platz Squat
1
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Knee Raise (Captain's Chair)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Platz Squat
1
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Knee Raise (Captain's Chair)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Platz Squat
1
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Knee Raise (Captain's Chair)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Platz Squat
1
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Knee Raise (Captain's Chair)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
6 reps
4 reps
RPE 10
RPE 10
2
Platz Squat
1
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
8 reps
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Knee Raise (Captain's Chair)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
4 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7A
Neck Flexion
2
15 reps
RPE 10
7B
Neck Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
4 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7A
Neck Flexion
2
15 reps
RPE 10
7B
Neck Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
4 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7A
Neck Flexion
2
15 reps
RPE 10
7B
Neck Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
4 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7A
Neck Flexion
2
15 reps
RPE 10
7B
Neck Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
4 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7A
Neck Flexion
2
15 reps
RPE 10
7B
Neck Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
4 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7A
Neck Flexion
2
15 reps
RPE 10
7B
Neck Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
4 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7A
Neck Flexion
2
15 reps
RPE 10
7B
Neck Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
4 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7A
Neck Flexion
2
15 reps
RPE 10
7B
Neck Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
4 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7A
Neck Flexion
2
15 reps
RPE 10
7B
Neck Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
4 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7A
Neck Flexion
2
15 reps
RPE 10
7B
Neck Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
4 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7A
Neck Flexion
2
15 reps
RPE 10
7B
Neck Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
4 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7A
Neck Flexion
2
15 reps
RPE 10
7B
Neck Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
4 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7A
Neck Flexion
2
15 reps
RPE 10
7B
Neck Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
4 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7A
Neck Flexion
2
15 reps
RPE 10
7B
Neck Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
4 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7A
Neck Flexion
2
15 reps
RPE 10
7B
Neck Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Larsen Press (Barbell)
2
4 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7A
Neck Flexion
2
15 reps
RPE 10
7B
Neck Extension
2
15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
6 Reps
4 Reps
@10
@10
2
Deadlift (Deficit)
2 Sets
4 Reps
@10
3A
Leg Curl
2 Sets
10 Reps
@10
3B
Sissy Squat
2 Sets
AMRAP
@10
4
Calf Raise (Machine)
2 Sets
12 Reps
@10
5
Calf Raise (Machine)
1 Set
20 Reps
@10
6
Abs Crunch (Machine)
2 Sets
15 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
4 Reps
@10
@10
2
Bench Press (Paused)
2 Sets
5 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@10
5
Dip (Weighted)
2 Sets
8 Reps
@10
6A
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
6B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Platz Squat
1 Set
2 Sets
6 Reps
4 Reps
@10
@10
2
Platz Squat
1 Set
15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@10
4
Leg Extension
2 Sets
10 Reps
@10
5
Calf Raise (Machine)
3 Sets
8 Reps
@10
6
Hip Adductor (Machine)
1 Set
AMRAP
@10
7
Knee Raise (Captain's Chair)
2 Sets
15 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
6 Reps
@10
2
Larsen Press (Barbell)
2 Sets
4 Reps
@10
3
Barbell Row
4 Sets
8 Reps
@10
4
Incline Bench Press (Dumbbell)
1 Set
8 Reps
@10
5
Reverse Pec Deck
2 Sets
10 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
7A
Neck Flexion
2 Sets
15 Reps
@10
7B
Neck Extension
2 Sets
15 Reps
@10