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BoostcampPNG

Zumi

by Nuno R.

Program Description

The purpose of our strength program is to empower you to reach a new level of fitness by developing and progressive approach, the program is designed to meet your specific needs, whether you are a beginner or an advanced athlete. Through focused exercises, safe technique.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 22, 2026 01:33
  • Last Edited
    Feb 22, 2026 06:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Front Delts
11.6%
Hamstrings
11.4%
Quadriceps
11.3%
Glutes
10.4%
Chest
8.7%
Biceps
5.9%
Upper Back
5.2%
Middle Delts
5.2%
Abs
4.2%
Lats
3.6%
Lower Back
2.9%
Adductors
2.7%
Rear Delts
2.4%
Forearms
2.1%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3+ reps
6+ reps
80%
60%
2
Lat Pulldown
2
6-15 reps
RPE 9
3
Seated Row (Cable)
2
6-15 reps
RPE 9
4
Leg Curl
1
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3+ reps
6+ reps
82.5%
60%
2
Lat Pulldown
2
6-15 reps
RPE 9
3
Seated Row (Cable)
2
6-15 reps
RPE 9
4
Leg Curl
1
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3+ reps
6+ reps
85%
60%
2
Lat Pulldown
2
6-15 reps
RPE 9
3
Seated Row (Cable)
2
6-15 reps
RPE 9
4
Leg Curl
1
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3+ reps
6+ reps
87.5%
60%
2
Lat Pulldown
2
6-15 reps
RPE 9
3
Seated Row (Cable)
2
6-15 reps
RPE 9
4
Leg Curl
1
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2+ reps
5+ reps
85%
65%
2
Lat Pulldown
2
6-15 reps
RPE 9
3
Seated Row (Cable)
2
6-15 reps
RPE 9
4
Leg Curl
1
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2+ reps
5+ reps
87.5%
65%
2
Lat Pulldown
2
6-15 reps
RPE 9
3
Seated Row (Cable)
2
6-15 reps
RPE 9
4
Leg Curl
1
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2+ reps
5+ reps
89%
65%
2
Lat Pulldown
2
6-15 reps
RPE 9
3
Seated Row (Cable)
2
6-15 reps
RPE 9
4
Leg Curl
1
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2+ reps
5+ reps
91%
65%
2
Lat Pulldown
2
6-15 reps
RPE 9
3
Seated Row (Cable)
2
6-15 reps
RPE 9
4
Leg Curl
1
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1+ reps
4+ reps
90%
70%
2
Lat Pulldown
1
6-15 reps
RPE 9
3
Seated Row (Cable)
1
6-15 reps
RPE 9
4
Leg Curl
1
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1+ reps
4+ reps
92.5%
70%
2
Lat Pulldown
1
6-15 reps
RPE 9
3
Seated Row (Cable)
1
6-15 reps
RPE 9
4
Leg Curl
1
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1+ reps
4+ reps
95%
70%
2
Lat Pulldown
1
6-15 reps
RPE 9
3
Seated Row (Cable)
1
6-15 reps
RPE 9
4
Leg Curl
1
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1+ reps
4+ reps
97.5%
70%
2
Lat Pulldown
1
6-15 reps
RPE 9
3
Seated Row (Cable)
1
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
RPE 6
2
Bench Press (Paused)
4
2 reps
75%
3
Deadlift (Barbell)
3
2 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
6 reps
RPE 5
RPE 6
2
Bench Press (Barbell)
1
3
3 reps
6 reps
80%
60%
3
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
6 reps
RPE 6
RPE 6
2
Bench Press (Barbell)
1
3
3 reps
6 reps
82.5%
60%
3
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
6 reps
RPE 7
RPE 6
2
Bench Press (Barbell)
1
3
3 reps
6 reps
85%
60%
3
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
6 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
1
3
3 reps
6 reps
87.5%
60%
3
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
RPE 5
RPE 6
2
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
3
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
RPE 6
RPE 6
2
Bench Press (Barbell)
1
3
2 reps
5 reps
87.5%
65%
3
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
RPE 7
RPE 6
2
Bench Press (Barbell)
1
3
2 reps
5 reps
89%
65%
3
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
1
3
2 reps
5 reps
91%
65%
3
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
4 reps
RPE 6
RPE 6
2
Bench Press (Barbell)
1
3
1 reps
4 reps
90%
70%
3
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
4 reps
RPE 7
RPE 6
2
Bench Press (Barbell)
1
3
1 reps
4 reps
92.5%
70%
3
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
6-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
4 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
1
3
1 reps
4 reps
95%
70%
3
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
4 reps
RPE 9
RPE 6
2
Bench Press (Barbell)
1
3
1 reps
4 reps
97.5%
70%
3
Hammer Curl (Dumbbell)
1
8-15 reps
RPE 9
4
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
RPE 6.5
2
Bench Press (Paused)
4
2 reps
72.5%
3
Deadlift (Barbell)
3
2 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
75%
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-20 reps
RPE 9
5
Seated Front Raise
2
8-15 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
8
Lu Raise
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
75%
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-20 reps
RPE 9
5
Seated Front Raise
2
8-15 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
8
Lu Raise
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
75%
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-20 reps
RPE 9
5
Seated Front Raise
2
8-15 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
8
Lu Raise
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
75%
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-20 reps
RPE 9
5
Seated Front Raise
2
8-15 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
8
Lu Raise
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
77.5%
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-20 reps
RPE 9
5
Seated Front Raise
2
8-15 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
8
Lu Raise
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
77.5%
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-20 reps
RPE 9
5
Seated Front Raise
2
8-15 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
8
Lu Raise
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
77.5%
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-20 reps
RPE 9
5
Seated Front Raise
2
8-15 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
8
Lu Raise
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
77.5%
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-20 reps
RPE 9
5
Seated Front Raise
2
8-15 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
8
Lu Raise
2
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
79%
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-20 reps
RPE 9
5
JM Press
2
6-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lu Raise
1
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
79%
2
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-20 reps
RPE 9
5
JM Press
2
6-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lu Raise
1
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
79%
2
Seated Overhead Press (Dumbbell)
1
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 9
4
Rear Delt Fly (Cable)
1
8-20 reps
RPE 9
5
JM Press
2
6-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lu Raise
1
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
79%
2
Seated Overhead Press (Dumbbell)
1
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 9
4
Rear Delt Fly (Cable)
1
8-20 reps
RPE 9
5
JM Press
1
6-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1 reps
2 reps
75%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 9
5
Lying Leg Curl
1
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
4 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7.5
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 9
5
Lying Leg Curl
1
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 9
5
Lying Leg Curl
1
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 9
5
Lying Leg Curl
1
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
3 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 9
5
Lying Leg Curl
1
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 9
5
Lying Leg Curl
1
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
3 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 9
5
Lying Leg Curl
1
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
3 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 9
5
Lying Leg Curl
1
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
2
2 reps
4 reps
RPE 8.5
RPE 7
2
Bent Over Row (Barbell)
1
6 reps
RPE 8
3
Lat Pulldown (Single Arm)
1
6-12 reps
RPE 9
4
Lying Leg Curl
1
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
2
2 reps
4 reps
RPE 8.5
RPE 7
2
Bent Over Row (Barbell)
1
6 reps
RPE 8
3
Lat Pulldown (Single Arm)
1
6-12 reps
RPE 9
4
Lying Leg Curl
1
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
2
2 reps
4 reps
RPE 8.5
RPE 8
2
Bent Over Row (Barbell)
1
6 reps
RPE 8
3
Lat Pulldown (Single Arm)
1
6-12 reps
RPE 9
4
Lying Leg Curl
1
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
2
2 reps
4 reps
RPE 8.5
RPE 8
2
Bent Over Row (Barbell)
1
6 reps
RPE 8
3
Lat Pulldown (Single Arm)
1
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
RPE 5
2
Squat (Paused)
2
3 reps
RPE 6
3
Leg Press
2
10-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Hip Adductor (Machine)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6 reps
RPE 5
2
Squat (Paused)
2
3 reps
RPE 7
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Hip Adductor (Machine)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7 reps
RPE 5
2
Squat (Paused)
2
3 reps
RPE 8
3
Leg Press
2
10-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Hip Adductor (Machine)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8 reps
RPE 5
2
Squat (Paused)
2
3 reps
RPE 8.5
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Hip Adductor (Machine)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
RPE 5
2
Squat (Paused)
2
2 reps
RPE 7
3
Leg Press
2
10-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Hip Adductor (Machine)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6 reps
RPE 5
2
Squat (Paused)
2
2 reps
RPE 8
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Hip Adductor (Machine)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7 reps
RPE 5
2
Squat (Paused)
2
2 reps
RPE 8.5
3
Leg Press
2
10-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Hip Adductor (Machine)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8 reps
RPE 5
2
Squat (Paused)
2
2 reps
RPE 9
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Hip Adductor (Machine)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
RPE 7
2
Squat (Paused)
1
2
2 reps
4 reps
RPE 8
RPE 8
3
Leg Press
1
10-15 reps
RPE 9
4
Leg Extension
1
8-15 reps
RPE 9
5
Hip Adductor (Machine)
1
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6 reps
RPE 7
2
Squat (Paused)
1
2
2 reps
4 reps
RPE 8
RPE 8
3
Leg Press (45 Degrees)
1
10-15 reps
RPE 9
4
Leg Extension
1
8-15 reps
RPE 9
5
Hip Adductor (Machine)
1
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7 reps
RPE 7
2
Squat (Paused)
1
2
2 reps
4 reps
RPE 8
RPE 8
3
Leg Press
1
10-15 reps
RPE 9
4
Leg Extension
1
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8 reps
RPE 7
2
Squat (Paused)
1
2
2 reps
4 reps
RPE 8
RPE 8
3
Leg Press (45 Degrees)
1
10-15 reps
RPE 9
4
Leg Extension
1
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 5
2
Bench Press (Close Grip)
2
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Tricep Dave T
2
8-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lu Raise
2
15-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 5
2
Bench Press (Close Grip)
2
6 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Tricep Dave T
2
8-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lu Raise
2
15-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 6
2
Bench Press (Close Grip)
2
7 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Tricep Dave T
2
8-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lu Raise
2
15-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 6
2
Bench Press (Close Grip)
2
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Tricep Dave T
2
8-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lu Raise
2
15-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 7
2
Bench Press (Close Grip)
2
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Tricep Dave T
2
8-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lu Raise
2
15-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 7
2
Bench Press (Close Grip)
2
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Tricep Dave T
2
8-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lu Raise
2
15-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 7
2
Bench Press (Close Grip)
2
7 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Tricep Dave T
2
8-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lu Raise
2
15-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 7
2
Bench Press (Close Grip)
2
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Tricep Dave T
2
8-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lu Raise
2
15-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
2
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Tricep Dave T
2
8-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lu Raise
1
15-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
2
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Tricep Dave T
2
8-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lu Raise
1
15-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
2
7 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Tricep Dave T
2
8-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lu Raise
1
15-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
2
8 reps
RPE 8
3
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
4
Tricep Dave T
2
8-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Week 1
1 / 13 Weeks
Day 2
1
Squat (Low Bar)
1 Set
3 Sets
3 Reps
6 Reps
@5
@6
2
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
80%
60%
3
Hammer Curl (Dumbbell)
2 Sets
8-15 Reps
@9
4
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
6-15 Reps
@9.5
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
3+ Reps
6+ Reps
80%
60%
2
Lat Pulldown
2 Sets
6-15 Reps
@9
3
Seated Row (Cable)
2 Sets
6-15 Reps
@9
4
Leg Curl
1 Set
8-20 Reps
@10
Day 3
1
Larsen Press (Barbell)
3 Sets
5 Reps
75%
2
Seated Overhead Press (Dumbbell)
2 Sets
6-12 Reps
@9
3
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@9
4
Rear Delt Fly (Cable)
2 Sets
8-20 Reps
@9
5
Seated Front Raise
2 Sets
8-15 Reps
@10
6
JM Press
2 Sets
6-12 Reps
@8
7
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
8
Lu Raise
2 Sets
6-12 Reps
@9
Day 4
1
Deadlift (Paused)
2 Sets
3 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
3
Bent Over Row (Barbell)
2 Sets
8 Reps
@8
4
Lat Pulldown (Single Arm)
2 Sets
6-12 Reps
@9
5
Lying Leg Curl
1 Set
8-20 Reps
@10
Day 5
1
Front Squat (Barbell)
2 Sets
5 Reps
@5
2
Squat (Paused)
2 Sets
3 Reps
@6
3
Leg Press
2 Sets
10-15 Reps
@9
4
Leg Extension
2 Sets
8-15 Reps
@9
5
Hip Adductor (Machine)
2 Sets
8-15 Reps
@10
Day 6
1
Bench Press (Paused)
2 Sets
3 Reps
@5
2
Bench Press (Close Grip)
2 Sets
5 Reps
@6
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
4
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
@10
5
Tricep Dave T
2 Sets
8-15 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
7
Lu Raise
2 Sets
15-25 Reps
@10