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Me So Strong

by Caleb Haddox

Program Description

This is just a basic program to hopefully assist in building muscle and getting stronger. Go to absolute failure on the final set of each exercise. Add in calf/ab work wherever appropriate. I recommend cardio and yoga on off days. Re-test your max on the 14th week and start over if you want, or do something else, whatever. Nothing matters.

Program Overview

  • Level
    Beginner, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 16, 2026 03:53
  • Last Edited
    Feb 16, 2026 05:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Quadriceps
11.3%
Front Delts
9.9%
Glutes
9.9%
Upper Back
9.2%
Hamstrings
8.5%
Chest
6.4%
Abs
6.4%
Lats
5.7%
Middle Delts
5.7%
Biceps
5.3%
Lower Back
3.2%
Forearms
1.8%
Rear Delts
1.4%
Olympic
1.4%
Adductors
1.1%
Calves
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Bench Press (Barbell)
3
5 reps
65%
2
Pendlay Row
3
5 reps
65%
3
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Face Pull
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
8
Calf Raise (Leg Press)
1
50+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Pendlay Row
3
5 reps
70%
3
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Face Pull
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
8
Calf Raise (Leg Press)
1
50+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Pendlay Row
3
5 reps
75%
3
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Face Pull
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
8
Calf Raise (Leg Press)
1
50+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Pendlay Row
3
5 reps
80%
3
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Face Pull
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
8
Calf Raise (Leg Press)
1
50+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Pendlay Row
3
5 reps
85%
3
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Face Pull
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
8
Calf Raise (Leg Press)
1
50+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Pendlay Row
3
5 reps
75%
3
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Face Pull
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
8
Calf Raise (Leg Press)
1
50+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Pendlay Row
3
5 reps
80%
3
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Face Pull
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
8
Calf Raise (Leg Press)
1
50+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Pendlay Row
3
5 reps
85%
3
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Face Pull
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
8
Calf Raise (Leg Press)
1
50+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
90%
2
Pendlay Row
3
5 reps
90%
3
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Face Pull
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
8
Calf Raise (Leg Press)
1
50+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Pendlay Row
3
5 reps
80%
3
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Face Pull
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
8
Calf Raise (Leg Press)
1
50+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Pendlay Row
3
5 reps
85%
3
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Face Pull
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
8
Calf Raise (Leg Press)
1
50+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
90%
2
Pendlay Row
3
5 reps
90%
3
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Face Pull
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
8
Calf Raise (Leg Press)
1
50+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
95%
2
Pendlay Row
3
5 reps
95%
3
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Face Pull
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
7A
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
8
Calf Raise (Leg Press)
1
50+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Chin-Up (Weighted)
3
5 reps
65%
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7A
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
7B
Lying Tricep Extension (Barbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Chin-Up (Weighted)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7A
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
7B
Lying Tricep Extension (Barbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Chin-Up (Weighted)
3
5 reps
75%
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7A
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
7B
Lying Tricep Extension (Barbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Chin-Up (Weighted)
3
5 reps
80%
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7A
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
7B
Lying Tricep Extension (Barbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Chin-Up (Weighted)
3
5 reps
85%
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7A
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
7B
Lying Tricep Extension (Barbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Chin-Up (Weighted)
3
5 reps
75%
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7A
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
7B
Lying Tricep Extension (Barbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Chin-Up (Weighted)
3
5 reps
80%
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7A
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
7B
Lying Tricep Extension (Barbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Chin-Up (Weighted)
3
5 reps
85%
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7A
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
7B
Lying Tricep Extension (Barbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Chin-Up (Weighted)
3
5 reps
90%
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7A
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
7B
Lying Tricep Extension (Barbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Chin-Up (Weighted)
3
5 reps
80%
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7A
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
7B
Lying Tricep Extension (Barbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Chin-Up (Weighted)
3
5 reps
85%
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7A
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
7B
Lying Tricep Extension (Barbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Chin-Up (Weighted)
3
5 reps
90%
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7A
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
7B
Lying Tricep Extension (Barbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
95%
2
Chin-Up (Weighted)
3
5 reps
95%
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Overhead Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7A
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
7B
Lying Tricep Extension (Barbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
65%
2
Overhead Press (Barbell)
3
5 reps
65%
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
4
Front Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Kettlebell Gorilla Row
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Snatch (Kettlebell)
2
AMRAP
RPE 10
7A
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Tricep Extension (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
4
Front Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Kettlebell Gorilla Row
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Snatch (Kettlebell)
2
AMRAP
RPE 10
7A
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Tricep Extension (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
75%
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
4
Front Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Kettlebell Gorilla Row
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Snatch (Kettlebell)
2
AMRAP
RPE 10
7A
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Tricep Extension (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
4
Front Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Kettlebell Gorilla Row
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Snatch (Kettlebell)
2
AMRAP
RPE 10
7A
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Tricep Extension (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Overhead Press (Barbell)
3
5 reps
85%
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
4
Front Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Kettlebell Gorilla Row
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Snatch (Kettlebell)
2
AMRAP
RPE 10
7A
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Tricep Extension (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
75%
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
4
Front Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Kettlebell Gorilla Row
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Snatch (Kettlebell)
2
AMRAP
RPE 10
7A
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Tricep Extension (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
4
Front Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Kettlebell Gorilla Row
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Snatch (Kettlebell)
2
AMRAP
RPE 10
7A
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Tricep Extension (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Overhead Press (Barbell)
3
5 reps
85%
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
4
Front Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Kettlebell Gorilla Row
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Snatch (Kettlebell)
2
AMRAP
RPE 10
7A
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Tricep Extension (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
90%
2
Overhead Press (Barbell)
3
5 reps
90%
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
4
Front Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Kettlebell Gorilla Row
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Snatch (Kettlebell)
2
AMRAP
RPE 10
7A
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Tricep Extension (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
4
Front Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Kettlebell Gorilla Row
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Snatch (Kettlebell)
2
AMRAP
RPE 10
7A
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Tricep Extension (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Overhead Press (Barbell)
3
5 reps
85%
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
4
Front Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Kettlebell Gorilla Row
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Snatch (Kettlebell)
2
AMRAP
RPE 10
7A
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Tricep Extension (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
90%
2
Overhead Press (Barbell)
3
5 reps
90%
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
4
Front Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Kettlebell Gorilla Row
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Snatch (Kettlebell)
2
AMRAP
RPE 10
7A
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Tricep Extension (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
95%
2
Overhead Press (Barbell)
3
5 reps
95%
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
4
Front Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 10
5
Kettlebell Gorilla Row
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
6
Snatch (Kettlebell)
2
AMRAP
RPE 10
7A
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
7B
Tricep Extension (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 10
Week 1
1 / 13 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
65%
2
Pendlay Row
3 Sets
5 Reps
65%
3
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@10
4
Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@10
7A
Bicep Curl (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@10
7B
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@10
8
Calf Raise (Leg Press)
1 Set
50+ Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
65%
2
Chin-Up (Weighted)
3 Sets
5 Reps
65%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@10
5
Overhead Press (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@10
6
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@10
7A
Bicep Curl (EZ Bar)
1 Set
AMRAP
@10
7B
Lying Tricep Extension (Barbell)
1 Set
AMRAP
@10
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
65%
2
Overhead Press (Barbell)
3 Sets
5 Reps
65%
3
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@10
4
Front Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@10
5
Kettlebell Gorilla Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@10
6
Snatch (Kettlebell)
2 Sets
AMRAP
@10
7A
Bicep Curl (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@10
7B
Tricep Extension (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@10