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BoostcampPNG

Eugene8/1

by Mazz Park

Program Description

Strong and big and fit

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 21, 2025 03:24
  • Last Edited
    Oct 22, 2025 03:28

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Quadriceps
10.7%
Lats
9.2%
Front Delts
8.9%
Glutes
8.8%
Triceps
8.6%
Hamstrings
8%
Chest
7.7%
Middle Delts
7.4%
Biceps
6.4%
Lower Back
3.4%
Rear Delts
3.3%
Abs
2.6%
Olympic
1.2%
Adductors
0.7%
Forearms
0.4%
Abductors
0.3%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
5+ reps
80%
85%
90%
95%
85%
80%
3
Overhead Press (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Lat Pulldown
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Seated Row (Cable)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm High Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
5+ reps
80%
85%
90%
95%
85%
80%
3
Overhead Press (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Lat Pulldown
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Seated Row (Cable)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm High Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
5+ reps
80%
85%
90%
95%
85%
80%
3
Overhead Press (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Lat Pulldown
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Seated Row (Cable)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm High Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
5+ reps
80%
85%
90%
95%
85%
80%
3
Overhead Press (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Lat Pulldown
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Seated Row (Cable)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm High Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
5+ reps
80%
85%
90%
95%
85%
80%
3
Overhead Press (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Lat Pulldown
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Seated Row (Cable)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm High Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
5+ reps
80%
85%
90%
95%
85%
80%
3
Overhead Press (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Lat Pulldown
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Seated Row (Cable)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm High Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Deadlift (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Hack Squat
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Y Raise (Dumbbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Deadlift (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Hack Squat
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Y Raise (Dumbbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Deadlift (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Hack Squat
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Y Raise (Dumbbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Deadlift (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Hack Squat
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Y Raise (Dumbbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Deadlift (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Hack Squat
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Y Raise (Dumbbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Deadlift (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Hack Squat
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Y Raise (Dumbbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Incline Bench Press (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Upright Row (Barbell)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Incline Bench Press (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Upright Row (Barbell)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Incline Bench Press (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Upright Row (Barbell)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Incline Bench Press (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Upright Row (Barbell)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Incline Bench Press (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Upright Row (Barbell)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Incline Bench Press (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Upright Row (Barbell)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Deadlift (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Front Squat (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Leg Curl
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Barbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Deadlift (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Front Squat (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Leg Curl
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Barbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Deadlift (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Front Squat (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Leg Curl
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Barbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Deadlift (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Front Squat (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Leg Curl
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Barbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Deadlift (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Front Squat (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Leg Curl
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Barbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Deadlift (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Front Squat (Barbell)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Leg Curl
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Barbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bent Over Row (Barbell, Paused)
1
1
1
25+ reps
15+ reps
12+ reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
4
Seated Row (Cable)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
5
Preacher Curl (Barbell)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bent Over Row (Barbell, Paused)
1
1
1
25+ reps
15+ reps
12+ reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
4
Seated Row (Cable)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
5
Preacher Curl (Barbell)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bent Over Row (Barbell, Paused)
1
1
1
25+ reps
15+ reps
12+ reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
4
Seated Row (Cable)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
5
Preacher Curl (Barbell)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bent Over Row (Barbell, Paused)
1
1
1
25+ reps
15+ reps
12+ reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
4
Seated Row (Cable)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
5
Preacher Curl (Barbell)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bent Over Row (Barbell, Paused)
1
1
1
25+ reps
15+ reps
12+ reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
4
Seated Row (Cable)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
5
Preacher Curl (Barbell)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bent Over Row (Barbell, Paused)
1
1
1
25+ reps
15+ reps
12+ reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
4
Seated Row (Cable)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
5
Preacher Curl (Barbell)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Bench Press (Close Grip)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Overhead Tricep Extension (Cable)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Bench Press (Close Grip)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Overhead Tricep Extension (Cable)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Bench Press (Close Grip)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Overhead Tricep Extension (Cable)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Bench Press (Close Grip)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Overhead Tricep Extension (Cable)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Bench Press (Close Grip)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Overhead Tricep Extension (Cable)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Bench Press (Close Grip)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Overhead Tricep Extension (Cable)
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Dip (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Leg Press (45 Degrees)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Power Clean
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Leg Press (45 Degrees)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Power Clean
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Leg Press (45 Degrees)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Power Clean
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Leg Press (45 Degrees)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Power Clean
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Leg Press (45 Degrees)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Power Clean
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
25 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
2
2
1
8+ reps
5+ reps
3+ reps
1+ reps
80%
85%
90%
95%
3
Leg Press (45 Degrees)
1
1
1
1
1
8+ reps
5+ reps
3+ reps
1+ reps
3+ reps
80%
85%
90%
95%
85%
4
Power Clean
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
12+ reps
10+ reps
RPE 8
RPE 8.5
RPE 9
6
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Chest Fly (Machine)
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
@7
@8
@9
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8+ Reps
5+ Reps
3+ Reps
1+ Reps
3+ Reps
5+ Reps
80%
85%
90%
95%
85%
80%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8+ Reps
5+ Reps
3+ Reps
1+ Reps
3+ Reps
80%
85%
90%
95%
85%
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15+ Reps
12+ Reps
10+ Reps
8+ Reps
@8
@8.5
@9
@9.5
5
Seated Row (Cable)
1 Set
1 Set
1 Set
15+ Reps
12+ Reps
10+ Reps
@8
@8.5
@9
6
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
@7
@8
@9
2
Squat (Barbell)
1 Set
2 Sets
2 Sets
1 Set
8+ Reps
5+ Reps
3+ Reps
1+ Reps
80%
85%
90%
95%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8+ Reps
5+ Reps
3+ Reps
1+ Reps
3+ Reps
80%
85%
90%
95%
85%
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
15+ Reps
12+ Reps
10+ Reps
8+ Reps
@8
@8.5
@9
@9.5
5
Y Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
12+ Reps
10+ Reps
@8
@8.5
@9
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
@7
@8
@9
2
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
1 Set
8+ Reps
5+ Reps
3+ Reps
1+ Reps
80%
85%
90%
95%
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8+ Reps
5+ Reps
3+ Reps
1+ Reps
3+ Reps
80%
85%
90%
95%
85%
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
15+ Reps
12+ Reps
10+ Reps
8+ Reps
@8
@8.5
@9
@9.5
5
Shrug (Barbell)
1 Set
1 Set
1 Set
15+ Reps
12+ Reps
10+ Reps
@8
@8.5
@9
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
Day 7
1
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
@7
@8
@9
2
Hip Thrust (Barbell)
1 Set
2 Sets
2 Sets
1 Set
8+ Reps
5+ Reps
3+ Reps
1+ Reps
80%
85%
90%
95%
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
1 Set
8+ Reps
5+ Reps
3+ Reps
1+ Reps
3+ Reps
80%
85%
90%
95%
85%
4
Power Clean
1 Set
1 Set
1 Set
1 Set
15+ Reps
12+ Reps
10+ Reps
8+ Reps
@8
@8.5
@9
@9.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
12+ Reps
10+ Reps
@8
@8.5
@9
6
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
Day 3
1
T-Bar Row
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
2 Sets
2 Sets
1 Set
8+ Reps
5+ Reps
3+ Reps
1+ Reps
80%
85%
90%
95%
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8+ Reps
5+ Reps
3+ Reps
1+ Reps
3+ Reps
80%
85%
90%
95%
85%
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
15+ Reps
12+ Reps
10+ Reps
8+ Reps
@8
@8.5
@9
@9.5
5
Face Pull
1 Set
1 Set
1 Set
15+ Reps
12+ Reps
10+ Reps
@8
@8.5
@9
6
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
Day 5
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
25+ Reps
15+ Reps
12+ Reps
@7
@8
@9
3
Lat Pulldown
1 Set
2 Sets
2 Sets
1 Set
8+ Reps
5+ Reps
3+ Reps
1+ Reps
80%
85%
90%
95%
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
8+ Reps
5+ Reps
3+ Reps
1+ Reps
3+ Reps
80%
85%
90%
95%
85%
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
15+ Reps
12+ Reps
10+ Reps
8+ Reps
@8
@8.5
@9
@9.5
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
Day 6
1
Lu Raise
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
@7
@8
@9
2
Bench Press (Paused)
1 Set
2 Sets
2 Sets
1 Set
8+ Reps
5+ Reps
3+ Reps
1+ Reps
80%
85%
90%
95%
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
8+ Reps
5+ Reps
3+ Reps
1+ Reps
3+ Reps
80%
85%
90%
95%
85%
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15+ Reps
12+ Reps
10+ Reps
8+ Reps
@8
@8.5
@9
@9.5
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15+ Reps
12+ Reps
10+ Reps
@8
@8.5
@9
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9