Program Description
This program was designed with the goal of increasing strength and power, while also building an aesthetic physique simultaneously.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 18, 2024 07:57
- Last EditedJun 18, 2025 12:16
Summary
Unleash your strength with the 5 Day Strongbuilding program, designed to transform your physique over 12 weeks. This comprehensive workout plan incorporates five training days each week, focusing on compound movements and supersets to maximize muscle growth and endurance. Expect to tackle exercises like barbell squats and weighted dips, ensuring a balanced approach that targets all major muscle groups. With a commitment to intensity and progressive overload, you’ll build strength and confidence every step of the way. Get ready to redefine your limits!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)5 Sets
5 Reps
@8.5
2
Walking Lunge (Dumbbell)2 Sets
24 Reps
@8
3A
Seated Hamstring Curl3 Sets
8-12 Reps
@8.5
3B
Sissy Squat3 Sets
8-12 Reps
@8.5
3C
Straight Leg Calf Raise3 Sets
10-15 Reps
@8.5
Day 2
1
Dip (Weighted)5 Sets
5 Reps
@9
2A
Underhand Lat Pulldown3 Sets
8-10 Reps
@8.5
2B
Dip (Bodyweight)3 Sets
8-12 Reps
@8.5
3A
Hammer Curl3 Sets
8-10 Reps
@9
3B
Tricep Rope Push Down (Cable)3 Sets
8-10 Reps
@9
4
Cable Crunch3 Sets
8-12 Reps
@9
Day 4
1
Deadlift (Barbell)5 Sets
5 Reps
@8.5
2
Romanian Deadlift (Barbell)2 Sets
8-10 Reps
@8.5
3A
Seated Hamstring Curl3 Sets
8-12 Reps
@8.5
3B
Pullover (EZ Bar)3 Sets
10-15 Reps
@8.5
4A
Leg Press (45 Degrees)3 Sets
8-12 Reps
@8.5
4B
Calf Raise (Leg Press)3 Sets
8-15 Reps
@9
Day 3
1
Pull-Up (Weighted)5 Sets
5 Reps
@9
2A
Chin-Up (Bodyweight)3 Sets
8-15 Reps
@8.5
2B
Hanging Leg Raise3 Sets
10-15 Reps
@8.5
3A
Incline Curl (Dumbbell)3 Sets
8-10 Reps
@9
3B
Upright Row (Dumbbell)3 Sets
10-15 Reps
@9
4
Bent Over Row (Barbell)3 Sets
8-12 Reps
@8.5
Day 5
1
Overhead Press (Barbell)5 Sets
5 Reps
@8.5
2
Overhead Press (Dumbbell)3 Sets
8-10 Reps
@8.5
3A
Face Pull3 Sets
8-12 Reps
@9
3B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@9
4
Chest Supported Row (Machine)3 Sets
8-12 Reps
@8.5
5
Incline Bench Press (Barbell)3 Sets
8-10 Reps
@8.5