logo
BoostcampPNG

Agirsaglam atlet

by

Program Description

**Agirsaglam Atlet** is a comprehensive 12-week strength training program designed to build muscle, enhance endurance, and improve overall fitness. With 36 sessions spread across the duration, this program emphasizes compound movements such as squats, deadlifts, and bench presses, ensuring a well-rounded approach to strength training. Each workout is tailored to progressively challenge your body, utilizing RPE (Rate of Perceived Exertion) to guide intensity, making it suitable for lifters of all levels. Commit to your fitness journey with a structured plan that delivers results!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 24, 2026 02:58
  • Last Edited
    Mar 26, 2026 10:33
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.1%
Front Delts
10.5%
Hamstrings
9.7%
Triceps
9.7%
Quadriceps
8.9%
Glutes
8.9%
Lats
7%
Chest
6.5%
Abs
5.7%
Middle Delts
4.9%
Biceps
4.3%
Rear Delts
3.2%
Lower Back
3.2%
Adductors
1.6%
Forearms
0.8%
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
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
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
5
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
6
Power Shrug
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
7
Rack Pull (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
5
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
6
Power Shrug
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
7
Rack Pull (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
5
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
6
Power Shrug
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
7
Rack Pull (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
5
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
6
Power Shrug
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
7
Rack Pull (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
5
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
6
Power Shrug
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
7
Rack Pull (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
5
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
6
Power Shrug
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
7
Rack Pull (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
5
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
6
Power Shrug
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
7
Rack Pull (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
5
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
6
Power Shrug
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
7
Rack Pull (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
5
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
6
Power Shrug
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
7
Rack Pull (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
5
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
6
Power Shrug
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
7
Rack Pull (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
5
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
6
Power Shrug
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
7
Rack Pull (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
5
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
6
Power Shrug
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
7
Rack Pull (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
7
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
7
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
7
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
7
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
7
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
7
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
7
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
7
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
7
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
7
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
7
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
7
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
8
Seated Row (Cable)
3
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 7-9
2
Leg Extension
3
10 reps
RPE 7-9
3
Lying Leg Curl
3
10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-9
6
Face Pull
3
20 reps
RPE 7-9
7
Lat Pulldown
3
10 reps
RPE 7-9
8
Barbell Row
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 7-9
2
Leg Extension
3
10 reps
RPE 7-9
3
Lying Leg Curl
3
10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-9
6
Face Pull
3
20 reps
RPE 7-9
7
Lat Pulldown
3
10 reps
RPE 7-9
8
Barbell Row
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 7-9
2
Leg Extension
3
10 reps
RPE 7-9
3
Lying Leg Curl
3
10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-9
6
Face Pull
3
20 reps
RPE 7-9
7
Lat Pulldown
3
10 reps
RPE 7-9
8
Barbell Row
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 7-9
2
Leg Extension
3
10 reps
RPE 7-9
3
Lying Leg Curl
3
10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-9
6
Face Pull
3
20 reps
RPE 7-9
7
Lat Pulldown
3
10 reps
RPE 7-9
8
Barbell Row
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 7-9
2
Leg Extension
3
10 reps
RPE 7-9
3
Lying Leg Curl
3
10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-9
6
Face Pull
3
20 reps
RPE 7-9
7
Lat Pulldown
3
10 reps
RPE 7-9
8
Barbell Row
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 7-9
2
Leg Extension
3
10 reps
RPE 7-9
3
Lying Leg Curl
3
10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-9
6
Face Pull
3
20 reps
RPE 7-9
7
Lat Pulldown
3
10 reps
RPE 7-9
8
Barbell Row
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 7-9
2
Leg Extension
3
10 reps
RPE 7-9
3
Lying Leg Curl
3
10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-9
6
Face Pull
3
20 reps
RPE 7-9
7
Lat Pulldown
3
10 reps
RPE 7-9
8
Barbell Row
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 7-9
2
Leg Extension
3
10 reps
RPE 7-9
3
Lying Leg Curl
3
10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-9
6
Face Pull
3
20 reps
RPE 7-9
7
Lat Pulldown
3
10 reps
RPE 7-9
8
Barbell Row
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 7-9
2
Leg Extension
3
10 reps
RPE 7-9
3
Lying Leg Curl
3
10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-9
6
Face Pull
3
20 reps
RPE 7-9
7
Lat Pulldown
3
10 reps
RPE 7-9
8
Barbell Row
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 7-9
2
Leg Extension
3
10 reps
RPE 7-9
3
Lying Leg Curl
3
10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-9
6
Face Pull
3
20 reps
RPE 7-9
7
Lat Pulldown
3
10 reps
RPE 7-9
8
Barbell Row
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 7-9
2
Leg Extension
3
10 reps
RPE 7-9
3
Lying Leg Curl
3
10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-9
6
Face Pull
3
20 reps
RPE 7-9
7
Lat Pulldown
3
10 reps
RPE 7-9
8
Barbell Row
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 7-9
2
Leg Extension
3
10 reps
RPE 7-9
3
Lying Leg Curl
3
10 reps
RPE 7-9
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-9
6
Face Pull
3
20 reps
RPE 7-9
7
Lat Pulldown
3
10 reps
RPE 7-9
8
Barbell Row
3
10 reps
RPE 7-9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
2
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Face Pull
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
5
Deadlift (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
6
Power Shrug
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
7
Rack Pull (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Face Pull
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@7
@8
7
Lat Pulldown
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8
8
Seated Row (Cable)
3 Sets
10 Reps
@6-8
Day 3
1
Hip Thrust (Machine)
3 Sets
10 Reps
@7-9
2
Leg Extension
3 Sets
10 Reps
@7-9
3
Lying Leg Curl
3 Sets
10 Reps
@7-9
4
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7-9
6
Face Pull
3 Sets
20 Reps
@7-9
7
Lat Pulldown
3 Sets
10 Reps
@7-9
8
Barbell Row
3 Sets
10 Reps
@7-9