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Becas I

by Nuno R.
5.0
(1 rating)

Program Description

a 12-week program with five days of work that is easy to carry out

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 01, 2024 04:10
  • Last Edited
    Jun 18, 2025 10:44

Summary

Embark on a transformative 12-week journey with the Becas I program, designed for those ready to elevate their strength and conditioning. Committing to five days a week, you'll engage in a balanced mix of barbell and machine exercises, focusing on major muscle groups to build power and endurance. From low bar squats to bench presses, each session is crafted to push your limits and maximize gains. Get ready to sculpt your physique and unleash your potential in the gym!
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4.8 Stars with 10, 000+ Ratings
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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 (Low Bar)
1
3
1 reps
5 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
4 reps
RPE 7.5
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
4 reps
RPE 7.5
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
4 reps
RPE 7.5
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
2 reps
6 reps
RPE 9
RPE 9
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
2 reps
6 reps
RPE 9
RPE 9
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
2 reps
6 reps
RPE 9
RPE 9
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Lu Raise
2
10-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 7
RPE 7
2
High Bar Squat (Barbell)
3
10-15 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 7
RPE 7
2
Squat (Paused)
3
6 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 7
RPE 7
2
High Bar Squat (Barbell)
3
10-15 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
Squat (Paused)
3
6 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
High Bar Squat (Barbell)
3
10-15 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
Squat (Paused)
3
6 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
High Bar Squat (Barbell)
3
10-15 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
Squat (Paused)
3
4 reps
RPE 8.5
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
High Bar Squat (Barbell)
3
10-15 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
2 reps
6 reps
RPE 9
RPE 9
RPE 8
2
Squat (Paused)
3
4 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
High Bar Squat (Barbell)
3
10-15 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
2 reps
6 reps
RPE 9
RPE 9
RPE 8
2
Squat (Paused)
3
4 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
1
8 reps
5 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Scapular Pull-Up
1
-
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Hyperextension
3
10-12 reps
RPE 9
8
Farmer's Walk (Weighted)
4
2 reps
RPE 9
9
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
1
8 reps
5 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Scapular Pull-Up
1
-
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Hyperextension
3
10-12 reps
RPE 9
8
Farmer's Walk (Weighted)
4
2 reps
RPE 9
9
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
1
8 reps
5 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Scapular Pull-Up
1
-
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Hyperextension
3
10-12 reps
RPE 9
8
Farmer's Walk (Weighted)
4
2 reps
RPE 9
9
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
1
8 reps
5 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Scapular Pull-Up
1
-
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Hyperextension
3
10-12 reps
RPE 9
8
Farmer's Walk (Weighted)
4
2 reps
RPE 9
9
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
1
8 reps
5 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Scapular Pull-Up
1
-
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Hyperextension
3
10-12 reps
RPE 9
8
Farmer's Walk (Weighted)
4
2 reps
RPE 9
9
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
1
8 reps
5 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Scapular Pull-Up
1
-
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Hyperextension
3
10-12 reps
RPE 9
8
Farmer's Walk (Weighted)
4
2 reps
RPE 9
9
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Hyperextension
3
10-12 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 reps
RPE 9
8
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
1
8 reps
5 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Scapular Pull-Up
1
-
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Hyperextension
3
10-12 reps
RPE 9
8
Farmer's Walk (Weighted)
4
2 reps
RPE 9
9
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
1
8 reps
5 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Scapular Pull-Up
1
-
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Hyperextension
3
10-12 reps
RPE 9
8
Farmer's Walk (Weighted)
4
2 reps
RPE 9
9
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
3 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Hyperextension
3
10-12 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 reps
RPE 9
8
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
3 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Hyperextension
3
10-12 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 reps
RPE 9
8
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
3 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Hyperextension
3
10-12 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 reps
RPE 9
8
Lu Raise
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
1 Reps
5 Reps
@7.5
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7
3
Leg Press
2 Sets
10-12 Reps
@9
4
Leg Extension
2 Sets
10-12 Reps
@9
5
Hip Adductor (Machine)
2 Sets
10-15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@9
4
Bicep Curl (Barbell)
2 Sets
10-15 Reps
@9
5
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9
7
Face Pull
2 Sets
10-15 Reps
@9
8
Meadow Row
2 Sets
8-12 Reps
@9
9
Lu Raise
2 Sets
10-30 Reps
@9
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
1 Set
8 Reps
5 Reps
@8
@8
2
Larsen Press (Barbell)
3 Sets
6-8 Reps
@8
3
JM Press
3 Sets
10-12 Reps
@8.5
4
Hammer Curl
3 Sets
10-12 Reps
@9
5
Scapular Pull-Up
1 Set
-
6
Lat Pulldown
3 Sets
10-12 Reps
@8.5
7
Hyperextension
3 Sets
10-12 Reps
@9
8
Farmer's Walk (Weighted)
4 Sets
2 Reps
@9
9
Lu Raise
2 Sets
10-20 Reps
@9
Day 5
1
Hammer Curl
2 Sets
12-15 Reps
@9
2
Katana Extension
3 Sets
10-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8
4
Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@9
7
Front Raise
2 Sets
10-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@7
@7
2
High Bar Squat (Barbell)
3 Sets
10-15 Reps
@8
3
Leg Curl
2 Sets
10-12 Reps
@9
4
Calf Raise (Leg Press)
2 Sets
15-20 Reps
@9
5
High Pull
3 Sets
8-10 Reps
@9
6
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@8.5