Program Description
Unlock your potential with the 12-week Strength and Longevity program, designed for those looking to build muscle while enhancing overall wellness with limited time. Committing to just five days a week and 20-30 minutes per day, you'll engage in a balanced mix of strength training and functional movements that promote longevity and vitality. This program emphasizes proper form and progressive overload, ensuring you not only gain strength but also improve your mobility and resilience. Join a community of like-minded lifters and transform your fitness journey today!
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalAthletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedSep 16, 2025 08:45
- Last EditedNov 28, 2025 05:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Hamstrings
11%
Front Delts
11%
Quadriceps
10%
Glutes
10%
Lats
8%
Upper Back
8%
Middle Delts
6%
Chest
6%
Biceps
5.5%
Abs
5%
Lower Back
3%
Adductors
2%
Rear Delts
1%
Forearms
0.8%
Cardio
0.5%
Other
0.5%
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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
1A
Squat (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Single Arm Shoulder Press
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Romanian Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Pull-Up (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Single Arm Shoulder Press
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Romanian Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Pull-Up (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Single Arm Shoulder Press
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Romanian Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Pull-Up (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Single Arm Shoulder Press
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Romanian Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Pull-Up (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Single Arm Shoulder Press
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Romanian Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Pull-Up (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Single Arm Shoulder Press
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Romanian Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Pull-Up (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Single Arm Shoulder Press
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Romanian Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Pull-Up (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Single Arm Shoulder Press
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Romanian Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Pull-Up (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Single Arm Shoulder Press
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Romanian Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Pull-Up (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Single Arm Shoulder Press
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Romanian Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Pull-Up (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Single Arm Shoulder Press
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Romanian Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Pull-Up (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Single Arm Shoulder Press
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Romanian Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Pull-Up (Bodyweight)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
1B
Bulgarian Split Squat (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Single Arm Row (Cable)
2
2
12 reps
4 reps
RPE 10
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
1B
Bulgarian Split Squat (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Single Arm Row (Cable)
2
2
12 reps
4 reps
RPE 10
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
1B
Bulgarian Split Squat (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Single Arm Row (Cable)
2
2
12 reps
4 reps
RPE 10
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
1B
Bulgarian Split Squat (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Single Arm Row (Cable)
2
2
12 reps
4 reps
RPE 10
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
1B
Bulgarian Split Squat (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Single Arm Row (Cable)
2
2
12 reps
4 reps
RPE 10
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
1B
Bulgarian Split Squat (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Single Arm Row (Cable)
2
2
12 reps
4 reps
RPE 10
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
1B
Bulgarian Split Squat (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Single Arm Row (Cable)
2
2
12 reps
4 reps
RPE 10
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
1B
Bulgarian Split Squat (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Single Arm Row (Cable)
2
2
12 reps
4 reps
RPE 10
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
1B
Bulgarian Split Squat (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Single Arm Row (Cable)
2
2
12 reps
4 reps
RPE 10
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
1B
Bulgarian Split Squat (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Single Arm Row (Cable)
2
2
12 reps
4 reps
RPE 10
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
1B
Bulgarian Split Squat (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Single Arm Row (Cable)
2
2
12 reps
4 reps
RPE 10
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
1B
Bulgarian Split Squat (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Single Arm Row (Cable)
2
2
12 reps
4 reps
RPE 10
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
1
-
1B
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
1
-
1B
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
1
-
1B
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
1
-
1B
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
1
-
1B
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
1
-
1B
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
1
-
1B
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
1
-
1B
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
1
-
1B
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
1
-
1B
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
1
-
1B
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
1
-
1B
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Lateral Raise (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Incline Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Lat Pulldown
2
2
12 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Lateral Raise (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Incline Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Lat Pulldown
2
2
12 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Lateral Raise (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Incline Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Lat Pulldown
2
2
12 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Lateral Raise (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Incline Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Lat Pulldown
2
2
12 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Lateral Raise (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Incline Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Lat Pulldown
2
2
12 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Lateral Raise (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Incline Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Lat Pulldown
2
2
12 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Lateral Raise (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Incline Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Lat Pulldown
2
2
12 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Lateral Raise (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Incline Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Lat Pulldown
2
2
12 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Lateral Raise (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Incline Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Lat Pulldown
2
2
12 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Lateral Raise (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Incline Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Lat Pulldown
2
2
12 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Lateral Raise (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Incline Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Lat Pulldown
2
2
12 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Lateral Raise (Dumbbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2A
Incline Bench Press (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
2B
Lat Pulldown
2
2
12 reps
4 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Dip (Bodyweight)
4
RPE 10
2A
Overhead Press (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2B
Nordic Curl
4
RPE 10
3
Tricep Extension (Cable)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Dip (Bodyweight)
4
RPE 10
2A
Overhead Press (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2B
Nordic Curl
4
RPE 10
3
Tricep Extension (Cable)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Dip (Bodyweight)
4
RPE 10
2A
Overhead Press (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2B
Nordic Curl
4
RPE 10
3
Tricep Extension (Cable)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Dip (Bodyweight)
4
RPE 10
2A
Overhead Press (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2B
Nordic Curl
4
RPE 10
3
Tricep Extension (Cable)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Dip (Bodyweight)
4
RPE 10
2A
Overhead Press (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2B
Nordic Curl
4
RPE 10
3
Tricep Extension (Cable)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Dip (Bodyweight)
4
RPE 10
2A
Overhead Press (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2B
Nordic Curl
4
RPE 10
3
Tricep Extension (Cable)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Dip (Bodyweight)
4
RPE 10
2A
Overhead Press (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2B
Nordic Curl
4
RPE 10
3
Tricep Extension (Cable)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Dip (Bodyweight)
4
RPE 10
2A
Overhead Press (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2B
Nordic Curl
4
RPE 10
3
Tricep Extension (Cable)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Dip (Bodyweight)
4
RPE 10
2A
Overhead Press (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2B
Nordic Curl
4
RPE 10
3
Tricep Extension (Cable)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Dip (Bodyweight)
4
RPE 10
2A
Overhead Press (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2B
Nordic Curl
4
RPE 10
3
Tricep Extension (Cable)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Dip (Bodyweight)
4
RPE 10
2A
Overhead Press (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2B
Nordic Curl
4
RPE 10
3
Tricep Extension (Cable)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
2
2
12 reps
4 reps
RPE 9
RPE 9
1B
Dip (Bodyweight)
4
RPE 10
2A
Overhead Press (Barbell)
2
2
12 reps
4 reps
RPE 10
RPE 10
2B
Nordic Curl
4
RPE 10
3
Tricep Extension (Cable)
1
1
1
15 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
4 Reps
12 Reps
4 Reps
@9
@9
@9
@9
1B
Single Arm Shoulder Press1 Set
1 Set
1 Set
1 Set
12 Reps
4 Reps
12 Reps
4 Reps
@10
@10
@10
@10
2A
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
4 Reps
12 Reps
4 Reps
@9
@9
@9
@9
2B
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
1 Set
@10
@10
@10
@10
Day 2
1A
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
4 Reps
12 Reps
4 Reps
@10
@10
@10
@10
1B
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
4 Reps
12 Reps
4 Reps
@10
@10
@10
@10
2A
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
4 Reps
12 Reps
4 Reps
@9
@9
@9
@9
2B
Single Arm Row (Cable)1 Set
1 Set
1 Set
1 Set
12 Reps
4 Reps
12 Reps
4 Reps
@10
@10
@10
@10
3
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
15 Reps
4 Reps
2 Reps
@10
@10
@10
Day 3
1A
Treadmill1 Set
-
1B
Stretching1 Set
-
Day 4
1A
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
4 Reps
12 Reps
4 Reps
@9
@9
@9
@9
1B
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
4 Reps
12 Reps
4 Reps
@10
@10
@10
@10
2A
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
4 Reps
12 Reps
4 Reps
@9
@9
@9
@9
2B
Lat Pulldown1 Set
1 Set
1 Set
1 Set
12 Reps
4 Reps
12 Reps
4 Reps
@10
@10
@10
@10
Day 5
1A
Reverse Lunge (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
4 Reps
12 Reps
4 Reps
@9
@9
@9
@9
1B
Dip (Bodyweight)1 Set
1 Set
1 Set
1 Set
@10
@10
@10
@10
2A
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
4 Reps
12 Reps
4 Reps
@10
@10
@10
@10
2B
Nordic Curl1 Set
1 Set
1 Set
1 Set
@10
@10
@10
@10
3
Tricep Extension (Cable)1 Set
1 Set
1 Set
15 Reps
4 Reps
2 Reps
@10
@10
@10