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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
    Apr 09, 2025 10:04
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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
-