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İş Güç Gym

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Program Description

LETSGOOOO

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 23, 2025 11:48
  • Last Edited
    Oct 24, 2025 10:15

Summary

Unleash your potential with the İş Güç Gym program, a comprehensive 16-week training journey designed for dedicated lifters. This 5-day-a-week program combines intense cardio sessions on the treadmill with a variety of barbell and machine exercises, including squats, bench presses, and overhead presses, to build strength and endurance. With a focus on full-body workouts and progressive intensity, you’ll enhance your fitness level while sculpting your physique. Get ready to push your limits and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.3%
Quadriceps
9.6%
Glutes
9.4%
Hamstrings
9.2%
Triceps
8.6%
Abs
8.1%
Lats
6.9%
Lower Back
5.4%
Front Delts
5.1%
Chest
5%
Biceps
4.3%
Rear Delts
4%
Middle Delts
3.9%
Calves
3.3%
Cardio
2.2%
Adductors
2%
Forearms
0.6%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5A
Hollow Hold
2
15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5A
Hollow Hold
2
15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5A
Hollow Hold
2
15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5A
Hollow Hold
2
15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5A
Hollow Hold
2
15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5A
Hollow Hold
2
15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5A
Hollow Hold
2
15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5A
Hollow Hold
2
15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5A
Hollow Hold
2
15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5A
Hollow Hold
2
15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5A
Hollow Hold
2
15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5A
Hollow Hold
2
15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5A
Hollow Hold
2
15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5A
Hollow Hold
2
15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5A
Hollow Hold
2
15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5A
Hollow Hold
2
15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 6
2
Overhead Press (Barbell)
1
3 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
3 reps
RPE 8
4
Lat Pulldown
1
3 reps
RPE 8
5A
Hollow Hold
1
RPE 10
5B
Bicep Curl (Cable)
1
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 6
2
Overhead Press (Barbell)
1
3 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
3 reps
RPE 8
4
Lat Pulldown
1
3 reps
RPE 8
5A
Hollow Hold
1
RPE 10
5B
Bicep Curl (Cable)
1
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 6
2
Overhead Press (Barbell)
1
3 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
3 reps
RPE 8
4
Lat Pulldown
1
3 reps
RPE 8
5A
Hollow Hold
1
RPE 10
5B
Bicep Curl (Cable)
1
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 6
2
Overhead Press (Barbell)
1
3 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
3 reps
RPE 8
4
Lat Pulldown
1
3 reps
RPE 8
5A
Hollow Hold
1
RPE 10
5B
Bicep Curl (Cable)
1
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 6
2
Overhead Press (Barbell)
1
3 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
3 reps
RPE 8
4
Lat Pulldown
1
3 reps
RPE 8
5A
Hollow Hold
1
RPE 10
5B
Bicep Curl (Cable)
1
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 6
2
Overhead Press (Barbell)
1
3 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
3 reps
RPE 8
4
Lat Pulldown
1
3 reps
RPE 8
5A
Hollow Hold
1
RPE 10
5B
Bicep Curl (Cable)
1
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 6
2
Overhead Press (Barbell)
1
3 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
3 reps
RPE 8
4
Lat Pulldown
1
3 reps
RPE 8
5A
Hollow Hold
1
RPE 10
5B
Bicep Curl (Cable)
1
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Pendlay Row
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5A
Standing Calf Raise
2
15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 6
2
Overhead Press (Barbell)
1
3 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
3 reps
RPE 8
4
Lat Pulldown
1
3 reps
RPE 8
5A
Hollow Hold
1
RPE 10
5B
Bicep Curl (Cable)
1
2 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Treadmill
1 Set
60 mins
70%
Day 4
1
Treadmill
1 Set
60 mins
70%
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@6
2
Bench Press (Barbell)
3 Sets
5 Reps
@6
3
Pendlay Row
3 Sets
8 Reps
@8
4
Face Pull
3 Sets
10 Reps
@10
5A
Standing Calf Raise
2 Sets
15 Reps
@10
5B
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
@6
2
Bench Press (Barbell)
3 Sets
5 Reps
@6
3
Pendlay Row
3 Sets
8 Reps
@8
4
Face Pull
3 Sets
10 Reps
@10
5A
Standing Calf Raise
2 Sets
15 Reps
@10
5B
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
Day 3
1
Front Squat (Barbell)
3 Sets
5 Reps
@6
2
Overhead Press (Barbell)
3 Sets
5 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
4
Lat Pulldown
3 Sets
8 Reps
@8
5A
Hollow Hold
2 Sets
15 Reps
@10
5B
Bicep Curl (Cable)
2 Sets
10 Reps
@10