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BoostcampPNG

The Balanced One (TBO)

by Marco S.

Program Description

DISCLAIMER: I’M NOT A LICENSED COACH NOR A PHYSICIAN. SO, RUN THIS PROGRAM UNDER YOUR OWN RESPONSIBILITY AND AT YOUR OWN RISK I elaborated this program by trial and error through the last years and it suits my needs. It is a program intended expecially for intermediate-advanced lifter who also have a busy life schedule. I advise to run it 4 times per microcycle (2-4 times per week). I strongly suggest at least one day of total recovery/light activity between sessions. It has an upper-lower template by base but also some full body vibes. Progression: provided one stays in the repetition range indicated, it is possible to progress in the preferred way (add repetitions or weight). If, as predictable, one day the number is missed, I suggest to take away some weight and gradually come back to the targeted load. This template is not intended to peak in any specific lift but to provide a well rounded strength and hypertrophy foundation. Exercise selection: choose your favourite variation of the one indicated (I prefer front over back squat, for instance).

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 02, 2024 10:00
  • Last Edited
    Nov 08, 2024 05:10
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Dip (Weighted)
3
6-8 reps
RPE 10
4C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4D
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Dip (Weighted)
3
6-8 reps
RPE 10
4C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4D
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Dip (Weighted)
3
6-8 reps
RPE 10
4C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4D
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Dip (Weighted)
3
6-8 reps
RPE 10
4C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4D
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Dip (Weighted)
3
6-8 reps
RPE 10
4C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4D
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Dip (Weighted)
3
6-8 reps
RPE 10
4C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4D
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Dip (Weighted)
3
6-8 reps
RPE 10
4C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4D
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Dip (Weighted)
3
6-8 reps
RPE 10
4C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4D
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Dip (Weighted)
3
6-8 reps
RPE 10
4C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4D
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Dip (Weighted)
3
6-8 reps
RPE 10
4C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4D
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Dip (Weighted)
3
6-8 reps
RPE 10
4C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4D
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Dip (Weighted)
3
6-8 reps
RPE 10
4C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4D
Push Up (Weighted)
3
6-8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@8
@8
@9
2
Chin-Up (Weighted)
2 Sets
6-8 Reps
@8
3
Hang Power Clean
2 Sets
6 Reps
@8
4
Squat (Low Bar)
2 Sets
6-8 Reps
@6
5A
Platz Squat
1 Set
15-20 Reps
@7
5B
Leg Extension
2 Sets
6-8 Reps
@10
5C
Back Extension (Weighted)
2 Sets
6-8 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@8
@8
2
Military Press (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@8
@8
3A
Pullover (Dumbbell)
2 Sets
6-8 Reps
@10
3B
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@10
3C
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@10
4A
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@10
4B
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@10
Day 4
1
Sling Shot Bench Press (Barbell)
1 Set
1 Reps
@10
2
Larsen Press (Barbell)
2 Sets
5-8 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@10
4B
Dip (Weighted)
3 Sets
6-8 Reps
@10
4C
Incline Curl (Dumbbell)
3 Sets
6-8 Reps
@10
4D
Push Up (Weighted)
3 Sets
6-8 Reps
@10
Day 3
1
Front Squat (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@8
@8
2
Hang Power Clean
2 Sets
3 Sets
3 Reps
1 Reps
@7
@8
3A
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@6.5
3B
Leg Extension
2 Sets
6-8 Reps
@10
3C
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@10
3D
Back Extension (Weighted)
2 Sets
6-8 Reps
@7