Program Overview
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- CreatedMar 24, 2026 09:12
- Last EditedMar 25, 2026 11:24
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
10%
Quadriceps
10%
Triceps
9.3%
Hamstrings
8.8%
Front Delts
8.2%
Abs
8.2%
Glutes
8.2%
Middle Delts
6.4%
Biceps
6.4%
Lats
4.7%
Rear Delts
4.7%
Calves
4.7%
Chest
3.5%
Forearms
2.9%
Adductors
2.6%
Lower Back
1.5%
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ON THE BOOSTCAMP APP FOR FREE
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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
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9-10
3
Barbell Row
2
5-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
5-10 reps
RPE 9-10
5
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9-10
8
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
9
Shrug (Barbell)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9-10
3
Barbell Row
2
5-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
5-10 reps
RPE 9-10
5
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9-10
8
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
9
Shrug (Barbell)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9-10
3
Barbell Row
2
5-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
5-10 reps
RPE 9-10
5
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9-10
8
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
9
Shrug (Barbell)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9-10
3
Barbell Row
2
5-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
5-10 reps
RPE 9-10
5
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9-10
8
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
9
Shrug (Barbell)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9-10
3
Barbell Row
2
5-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
5-10 reps
RPE 9-10
5
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9-10
8
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
9
Shrug (Barbell)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9-10
3
Barbell Row
2
5-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
5-10 reps
RPE 9-10
5
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9-10
8
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
9
Shrug (Barbell)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9-10
3
Barbell Row
2
5-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
5-10 reps
RPE 9-10
5
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9-10
8
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
9
Shrug (Barbell)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9-10
3
Barbell Row
2
5-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
5-10 reps
RPE 9-10
5
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9-10
8
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
9
Shrug (Barbell)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9-10
3
Barbell Row
2
5-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
5-10 reps
RPE 9-10
5
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9-10
8
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
9
Shrug (Barbell)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9-10
3
Barbell Row
2
5-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
5-10 reps
RPE 9-10
5
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9-10
8
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
9
Shrug (Barbell)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9-10
3
Barbell Row
2
5-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
5-10 reps
RPE 9-10
5
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9-10
8
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
9
Shrug (Barbell)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9-10
3
Barbell Row
2
5-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
5-10 reps
RPE 9-10
5
Preacher Curl (Machine)
2
8-12 reps
RPE 9-10
6
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9-10
8
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
9
Shrug (Barbell)
2
5-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Sumo Deadlift (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Seated Calf Raise
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
7
Leg Extension
2
5-10 reps
RPE 9-10
8
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9-10
9
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Sumo Deadlift (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Seated Calf Raise
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
7
Leg Extension
1
5-10 reps
RPE 9-10
8
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9-10
9
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Sumo Deadlift (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Seated Calf Raise
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
7
Leg Extension
1
5-10 reps
RPE 9-10
8
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9-10
9
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Sumo Deadlift (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Seated Calf Raise
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
7
Leg Extension
1
5-10 reps
RPE 9-10
8
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9-10
9
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Sumo Deadlift (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Seated Calf Raise
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
7
Leg Extension
1
5-10 reps
RPE 9-10
8
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9-10
9
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Sumo Deadlift (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Seated Calf Raise
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
7
Leg Extension
1
5-10 reps
RPE 9-10
8
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9-10
9
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Sumo Deadlift (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Seated Calf Raise
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
7
Leg Extension
1
5-10 reps
RPE 9-10
8
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9-10
9
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Sumo Deadlift (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Seated Calf Raise
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
7
Leg Extension
1
5-10 reps
RPE 9-10
8
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9-10
9
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Sumo Deadlift (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Seated Calf Raise
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
7
Leg Extension
1
5-10 reps
RPE 9-10
8
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9-10
9
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Sumo Deadlift (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Seated Calf Raise
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
7
Leg Extension
1
5-10 reps
RPE 9-10
8
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9-10
9
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Sumo Deadlift (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Seated Calf Raise
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
7
Leg Extension
1
5-10 reps
RPE 9-10
8
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9-10
9
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Sumo Deadlift (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Seated Calf Raise
2
8-12 reps
RPE 9-10
6
Standing Calf Raise
2
8-12 reps
RPE 9-10
7
Leg Extension
1
5-10 reps
RPE 9-10
8
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9-10
9
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9-10
3
preacher hammer curl
2
8-12 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 9-10
5
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
6
Pull-Up (Assisted)
2
5-10 reps
RPE 9-10
7
Seated Row (Cable)
2
5-10 reps
RPE 9-10
8
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 9-10
9
Kelso Shrug
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9-10
3
preacher hammer curl
2
8-12 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 9-10
5
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
6
Pull-Up (Assisted)
2
5-10 reps
RPE 9-10
7
Seated Row (Cable)
2
5-10 reps
RPE 9-10
8
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9-10
3
preacher hammer curl
2
8-12 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 9-10
5
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
6
Pull-Up (Assisted)
2
5-10 reps
RPE 9-10
7
Seated Row (Cable)
2
5-10 reps
RPE 9-10
8
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9-10
3
preacher hammer curl
2
8-12 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 9-10
5
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
6
Pull-Up (Assisted)
2
5-10 reps
RPE 9-10
7
Seated Row (Cable)
2
5-10 reps
RPE 9-10
8
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9-10
3
preacher hammer curl
2
8-12 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 9-10
5
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
6
Pull-Up (Assisted)
2
5-10 reps
RPE 9-10
7
Seated Row (Cable)
2
5-10 reps
RPE 9-10
8
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9-10
3
preacher hammer curl
2
8-12 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 9-10
5
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
6
Pull-Up (Assisted)
2
5-10 reps
RPE 9-10
7
Seated Row (Cable)
2
5-10 reps
RPE 9-10
8
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9-10
3
preacher hammer curl
2
8-12 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 9-10
5
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
6
Pull-Up (Assisted)
2
5-10 reps
RPE 9-10
7
Seated Row (Cable)
2
5-10 reps
RPE 9-10
8
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9-10
3
preacher hammer curl
2
8-12 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 9-10
5
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
6
Pull-Up (Assisted)
2
5-10 reps
RPE 9-10
7
Seated Row (Cable)
2
5-10 reps
RPE 9-10
8
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9-10
3
preacher hammer curl
2
8-12 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 9-10
5
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
6
Pull-Up (Assisted)
2
5-10 reps
RPE 9-10
7
Seated Row (Cable)
2
5-10 reps
RPE 9-10
8
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9-10
3
preacher hammer curl
2
8-12 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 9-10
5
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
6
Pull-Up (Assisted)
2
5-10 reps
RPE 9-10
7
Seated Row (Cable)
2
5-10 reps
RPE 9-10
8
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9-10
3
preacher hammer curl
2
8-12 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 9-10
5
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
6
Pull-Up (Assisted)
2
5-10 reps
RPE 9-10
7
Seated Row (Cable)
2
5-10 reps
RPE 9-10
8
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9-10
3
preacher hammer curl
2
8-12 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 9-10
5
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
6
Pull-Up (Assisted)
2
5-10 reps
RPE 9-10
7
Seated Row (Cable)
2
5-10 reps
RPE 9-10
8
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Zercher Squat (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Leg Extension
2
5-10 reps
RPE 9-10
6
Leg Curl
2
5-10 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 9-10
9
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Zercher Squat (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Leg Extension
2
5-10 reps
RPE 9-10
6
Leg Curl
1
5-10 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 9-10
9
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Zercher Squat (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Leg Extension
2
5-10 reps
RPE 9-10
6
Leg Curl
1
5-10 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 9-10
9
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Zercher Squat (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Leg Extension
2
5-10 reps
RPE 9-10
6
Leg Curl
1
5-10 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 9-10
9
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Zercher Squat (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Leg Extension
2
5-10 reps
RPE 9-10
6
Leg Curl
1
5-10 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 9-10
9
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Zercher Squat (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Leg Extension
2
5-10 reps
RPE 9-10
6
Leg Curl
1
5-10 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 9-10
9
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Zercher Squat (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Leg Extension
2
5-10 reps
RPE 9-10
6
Leg Curl
1
5-10 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 9-10
9
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Zercher Squat (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Leg Extension
2
5-10 reps
RPE 9-10
6
Leg Curl
1
5-10 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 9-10
9
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Zercher Squat (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Leg Extension
2
5-10 reps
RPE 9-10
6
Leg Curl
1
5-10 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 9-10
9
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Zercher Squat (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Leg Extension
2
5-10 reps
RPE 9-10
6
Leg Curl
1
5-10 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 9-10
9
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Zercher Squat (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Leg Extension
2
5-10 reps
RPE 9-10
6
Leg Curl
1
5-10 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 9-10
9
Standing Calf Raise
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
4 reps
2 reps
80%
90%
95%
2
Zercher Squat (Barbell)
3
5-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
4
Face Pull
2
8-12 reps
RPE 9-10
5
Leg Extension
2
5-10 reps
RPE 9-10
6
Leg Curl
1
5-10 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 9-10
9
Standing Calf Raise
2
8-12 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
8 Reps
4 Reps
2 Reps
80%
90%
95%
2
Overhead Press (Barbell)3 Sets
5-10 Reps
@9-10
3
Barbell Row2 Sets
5-10 Reps
@9-10
4
Lat Pulldown (Close Grip)2 Sets
5-10 Reps
@9-10
5
Preacher Curl (Machine)2 Sets
8-12 Reps
@9-10
6
Hammer Curl (Dumbbell)2 Sets
5-10 Reps
@9-10
7
Tricep Pushdown (Cable)2 Sets
5-10 Reps
@9-10
8
Lateral Raise (Cable)2 Sets
5-10 Reps
@9-10
9
Shrug (Barbell)2 Sets
5-10 Reps
@9-10
Day 3
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
8 Reps
4 Reps
2 Reps
80%
90%
95%
2
Incline Bench Press (Barbell)3 Sets
5-10 Reps
@9-10
3
preacher hammer curl2 Sets
8-12 Reps
@9-10
4
Bicep Curl (EZ Bar)2 Sets
5-10 Reps
@9-10
5
Lateral Raise (Cable)2 Sets
5-10 Reps
@9-10
6
Pull-Up (Assisted)2 Sets
5-10 Reps
@9-10
7
Seated Row (Cable)2 Sets
5-10 Reps
@9-10
8
Overhead Tricep Extension (Cable)2 Sets
5-10 Reps
@9-10
9
Kelso Shrug2 Sets
5-10 Reps
@9-10
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Set
8 Reps
4 Reps
2 Reps
80%
90%
95%
2
Zercher Squat (Barbell)3 Sets
5-10 Reps
@9-10
3
Rear Delt Fly (Machine)2 Sets
5-10 Reps
@9-10
4
Face Pull2 Sets
8-12 Reps
@9-10
5
Leg Extension2 Sets
5-10 Reps
@9-10
6
Leg Curl2 Sets
5-10 Reps
@9-10
7
Hanging Leg Raise2 Sets
AMRAP
@10
8
Seated Calf Raise2 Sets
8-12 Reps
@9-10
9
Standing Calf Raise2 Sets
8-12 Reps
@9-10
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
8 Reps
4 Reps
2 Reps
80%
90%
95%
2
Sumo Deadlift (Barbell)3 Sets
5-10 Reps
@9-10
3
Rear Delt Fly (Machine)2 Sets
5-10 Reps
@9-10
4
Face Pull2 Sets
8-12 Reps
@9-10
5
Seated Calf Raise2 Sets
8-12 Reps
@9-10
6
Standing Calf Raise2 Sets
8-12 Reps
@9-10
7
Leg Extension2 Sets
5-10 Reps
@9-10
8
Romanian Deadlift (Barbell)2 Sets
5-10 Reps
@9-10
9
Cable Crunch2 Sets
AMRAP
@10