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Strength

by stronglover2

Program Description

Get strong easy No bs

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2025 04:01
  • Last Edited
    Jun 18, 2025 08:24

Summary

Unlock your strength potential with this comprehensive 15-week program designed for serious lifters. Committing four days a week, you'll tackle a variety of barbell and bodyweight exercises, including Deadlifts, Bench Presses, and Bent Over Rows, all aimed at building muscle and enhancing overall strength. Each workout is structured to progressively challenge your limits, ensuring you see results while honing your technique. Perfect for those with a garage gym setup, this program will empower you to push past plateaus and achieve your fitness goals.
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Deadlift (Paused)
3
5 reps
RPE 6
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Back Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Back Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Back Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Deadlift (Paused)
3
5 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Back Extension
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Deadlift (Paused)
2
5 reps
RPE 6
3
Bent Over Row (Barbell)
2
8 reps
RPE 6
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Back Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
RPE 7
2
Front Squat (Barbell)
3
6 reps
RPE 7
3
Leg Press
3
12 reps
RPE 8
4
Back Extension
3
15 reps
-
5
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
RPE 8
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8.5
4
Back Extension
3
15 reps
-
5
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
RPE 8.5
2
Front Squat (Barbell)
3
6 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8.5
4
Back Extension
3
15 reps
-
5
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9.5
4
Back Extension
3
15 reps
-
5
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
8 reps
RPE 7
2
Front Squat (Barbell)
2
6 reps
RPE 7
3
Leg Press
2
12 reps
RPE 8
4
Back Extension
2
15 reps
-
5
Dumbbell Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
8 reps
RPE 7
2
Good Morning
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
8 reps
RPE 8.5
2
Good Morning
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
8 reps
RPE 8.5
2
Good Morning
3
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
8 reps
RPE 9
2
Good Morning
3
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
8 reps
RPE 7
2
Good Morning
2
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6
2
Dip (Bodyweight)
3
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
4
12 reps
-
6
Face Pull
3
15 reps
-
7
Standing Pullover (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Dip (Bodyweight)
3
8 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
4
12 reps
-
6
Face Pull
3
15 reps
-
7
Standing Pullover (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Bodyweight)
3
8 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
4
12 reps
-
6
Face Pull
3
15 reps
-
7
Standing Pullover (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
4
12 reps
-
6
Face Pull
3
15 reps
-
7
Standing Pullover (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6
2
Dip (Bodyweight)
3
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
4
12 reps
-
6
Face Pull
3
15 reps
-
7
Standing Pullover (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Underhand Lat Pulldown
3
12 reps
-
5
French Press
3
10 reps
RPE 7
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Underhand Lat Pulldown
3
12 reps
-
5
French Press
3
10 reps
RPE 7.5
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Underhand Lat Pulldown
3
12 reps
-
5
French Press
3
10 reps
RPE 8
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Underhand Lat Pulldown
3
12 reps
-
5
French Press
3
10 reps
RPE 8.5
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
10 reps
-
3
Seated Row (Cable)
2
10 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
French Press
2
10 reps
RPE 7
6
Face Pull
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
3
Row Self Support
3
10 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
-
5
Skull Crusher
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Face Pull
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Row Self Support
3
10 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
-
5
Skull Crusher
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Face Pull
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Dip (Bodyweight)
3
10 reps
RPE 8.5
3
Row Self Support
3
10 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
-
5
Skull Crusher
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Face Pull
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8.5
2
Dip (Bodyweight)
3
10 reps
RPE 9
3
Row Self Support
3
10 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
-
5
Skull Crusher
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Face Pull
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7
2
Dip (Bodyweight)
2
10 reps
RPE 7
3
Row Self Support
2
10 reps
-
4
Wide Grip Lat Pulldown
2
12 reps
-
5
Skull Crusher
2
12 reps
-
6
Hammer Curl
2
10 reps
-
7
Face Pull
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 6
2
Squat (Paused)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Seated Hamstring Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 6
2
Squat (Paused)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Seated Hamstring Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Squat (Paused)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Seated Hamstring Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 6
2
Squat (Paused)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Seated Hamstring Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Walking Lunge
3
20 reps
-
4
Hamstring Curl
3
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Walking Lunge
3
20 reps
-
4
Hamstring Curl
3
10 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Walking Lunge
3
20 reps
-
4
Hamstring Curl
3
10 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Walking Lunge
3
20 reps
-
4
Hamstring Curl
3
10 reps
RPE 9.5
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
2
12 reps
-
3
Walking Lunge
2
20 reps
-
4
Hamstring Curl
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Bodyweight)
4
5 reps
RPE 7
5
Dumbbell Row
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Bodyweight)
4
5 reps
RPE 7
5
Dumbbell Row
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Bodyweight)
4
5 reps
RPE 7
5
Dumbbell Row
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
RPE 8.5
2
Overhead Press (Barbell)
3
5 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Bodyweight)
4
5 reps
RPE 8.5
5
Dumbbell Row
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Bodyweight)
4
5 reps
RPE 7
5
Dumbbell Row
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7
4
Kroc Row
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 8
4
Kroc Row
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Kroc Row
4
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Kroc Row
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 7
2
Bench Press (Dumbbell)
2
12 reps
RPE 7
3
Pull-Up (Bodyweight)
2
10 reps
RPE 7
4
Kroc Row
2
12 reps
-
5
Skull Crusher
2
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
4
10 reps
RPE 7
4
Dumbbell Row
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Dumbbell Row
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
4
10 reps
RPE 7
4
Dumbbell Row
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
3
Pull-Up (Bodyweight)
3
10 reps
RPE 7
4
Dumbbell Row
2
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Week 1
1 / 15 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
@6
2
Deadlift (Paused)
3 Sets
5 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@6
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
5
Back Extension
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
@6
2
Dip (Bodyweight)
3 Sets
8 Reps
@7
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
-
6
Face Pull
3 Sets
15 Reps
-
7
Standing Pullover (Cable)
3 Sets
10 Reps
-
Day 3
1
Squat (Low Bar)
5 Sets
5 Reps
@6
2
Squat (Paused)
3 Sets
5 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6
4
Seated Hamstring Curl
3 Sets
10 Reps
@9
Day 4
1
Tempo Bench Press
4 Sets
5 Reps
@6
2
Overhead Press (Barbell)
3 Sets
5 Reps
@6
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Pull-Up (Bodyweight)
4 Sets
5 Reps
@7
5
Dumbbell Row
3 Sets
10 Reps
-
6
Face Pull
3 Sets
10 Reps
-