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🦍Gorilla Hybrid 2.0

by M. S.

Program Description

The **Gorilla Strength Workout Plan** is designed to build raw, functional, and total-body power — focusing on primal movements that engage the legs, back, core, and grip together. Its purpose is to develop **real-world usable strength**, not just muscle size, through heavy compound lifts, carries, and static holds that mimic how a gorilla moves — strong, stable, and explosive. This style of training enhances **grip strength, core stability, posture, and athletic endurance**, giving you a thicker, denser, and more powerful physique built on control and brute force rather than isolated muscle work.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Oct 06, 2025 03:10
  • Last Edited
    Oct 06, 2025 04:13
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Quadriceps
12%
Glutes
10.1%
Hamstrings
8.9%
Front Delts
8.7%
Chest
8.3%
Triceps
6.9%
Lats
6.7%
Middle Delts
6.5%
Abs
5.5%
Lower Back
4.8%
Forearms
3.3%
Rear Delts
2.3%
Adductors
1.5%
Biceps
1.5%
Abductors
0.2%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
4
6 reps
RPE 7
4
Barbell Row
4
8 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 8
6
Farmer's Walk (Weighted)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
4
6 reps
RPE 7
4
Barbell Row
4
8 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 8
6
Farmer's Walk (Weighted)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
4
6 reps
RPE 7
4
Barbell Row
4
8 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 8
6
Farmer's Walk (Weighted)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
4
6 reps
RPE 7
4
Barbell Row
4
8 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 8
6
Farmer's Walk (Weighted)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
4
6 reps
RPE 7
4
Barbell Row
4
8 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 8
6
Farmer's Walk (Weighted)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
4
6 reps
RPE 7
4
Barbell Row
4
8 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 8
6
Farmer's Walk (Weighted)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
4
6 reps
RPE 7
4
Barbell Row
4
8 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 8
6
Farmer's Walk (Weighted)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
4
6 reps
RPE 7
4
Barbell Row
4
8 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 8
6
Farmer's Walk (Weighted)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
4
6 reps
RPE 7
4
Barbell Row
4
8 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 8
6
Farmer's Walk (Weighted)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
4
6 reps
RPE 7
4
Barbell Row
4
8 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 8
6
Farmer's Walk (Weighted)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
4
6 reps
RPE 7
4
Barbell Row
4
8 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 8
6
Farmer's Walk (Weighted)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Pull-Up (Bodyweight)
4
6 reps
RPE 7
4
Barbell Row
4
8 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 8
6
Farmer's Walk (Weighted)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Block Pull (Barbell)
3
0.2 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Block Pull (Barbell)
3
0.2 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Block Pull (Barbell)
3
0.2 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Block Pull (Barbell)
3
0.2 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Block Pull (Barbell)
3
0.2 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Block Pull (Barbell)
3
0.2 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Block Pull (Barbell)
3
0.2 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Block Pull (Barbell)
3
0.2 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Block Pull (Barbell)
3
0.2 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Block Pull (Barbell)
3
0.2 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Block Pull (Barbell)
3
0.2 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Block Pull (Barbell)
3
0.2 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Bodyweight)
4
8 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Zercher Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Bodyweight)
4
8 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Zercher Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Bodyweight)
4
8 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Zercher Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Bodyweight)
4
8 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Zercher Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Bodyweight)
4
8 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Zercher Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Bodyweight)
4
8 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Zercher Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Bodyweight)
4
8 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Zercher Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Bodyweight)
4
8 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Zercher Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Bodyweight)
4
8 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Zercher Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Bodyweight)
4
8 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Zercher Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Bodyweight)
4
8 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Zercher Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Bodyweight)
4
8 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Zercher Squat (Barbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 7.5
6
Suitcase Carry
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 7.5
6
Suitcase Carry
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 7.5
6
Suitcase Carry
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 7.5
6
Suitcase Carry
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 7.5
6
Suitcase Carry
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 7.5
6
Suitcase Carry
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 7.5
6
Suitcase Carry
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 7.5
6
Suitcase Carry
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 7.5
6
Suitcase Carry
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 7.5
6
Suitcase Carry
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 7.5
6
Suitcase Carry
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 7.5
6
Suitcase Carry
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
RPE 8
2
Rack Pull (Barbell)
4
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Arnold Press
4
8 reps
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
RPE 8
2
Rack Pull (Barbell)
4
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Arnold Press
4
8 reps
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
RPE 8
2
Rack Pull (Barbell)
4
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Arnold Press
4
8 reps
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
RPE 8
2
Rack Pull (Barbell)
4
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Arnold Press
4
8 reps
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
RPE 8
2
Rack Pull (Barbell)
4
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Arnold Press
4
8 reps
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
RPE 8
2
Rack Pull (Barbell)
4
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Arnold Press
4
8 reps
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
RPE 8
2
Rack Pull (Barbell)
4
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Arnold Press
4
8 reps
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
RPE 8
2
Rack Pull (Barbell)
4
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Arnold Press
4
8 reps
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
RPE 8
2
Rack Pull (Barbell)
4
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Arnold Press
4
8 reps
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
RPE 8
2
Rack Pull (Barbell)
4
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Arnold Press
4
8 reps
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
RPE 8
2
Rack Pull (Barbell)
4
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Arnold Press
4
8 reps
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
RPE 8
2
Rack Pull (Barbell)
4
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Arnold Press
4
8 reps
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@7
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@7.5
3
Pull-Up (Bodyweight)
4 Sets
6 Reps
@7
4
Barbell Row
4 Sets
8 Reps
@7.5
5
Face Pull
3 Sets
15 Reps
@8
6
Farmer's Walk (Weighted)
4 Sets
20 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@8
3
Walking Lunge
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Block Pull (Barbell)
3 Sets
0.2 mins
@8.5
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
@8
2
Chin-Up (Bodyweight)
4 Sets
8 Reps
@8
3
Landmine Press
3 Sets
10 Reps
@8
4
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
@8
5
Shrug (Barbell)
3 Sets
15 Reps
@8
6
Zercher Squat (Barbell)
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Front Squat (Barbell)
4 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Hanging Leg Raise
3 Sets
12 Reps
@7.5
6
Suitcase Carry
4 Sets
20 Reps
@8
Day 5
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Chest Fly (Cable)
3 Sets
12 Reps
@8
3
Neutral Grip Dumbbell Bench Press
3 Sets
10 Reps
@7.5
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
@7.5
5
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8
Day 6
1
Push Press (Barbell)
5 Sets
3 Reps
@8
2
Rack Pull (Barbell)
4 Sets
5 Reps
@8
3
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
@7.5
4
Arnold Press
4 Sets
8 Reps
@7.5
5
Farmer's Walk (Weighted)
3 Sets
1 mins
@7