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BoostcampPNG

Regular Strength

by Thomas H.

Program Description

Get huge and strong.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 20, 2025 08:33
  • Last Edited
    Nov 20, 2025 08:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Quadriceps
11.6%
Upper Back
11.5%
Glutes
10.4%
Chest
8.9%
Hamstrings
8.3%
Abs
7.5%
Lats
7%
Biceps
6.6%
Front Delts
4.4%
Rear Delts
3.3%
Lower Back
3.2%
Adductors
1.9%
Forearms
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 6
2
Squat (Barbell)
3
6 reps
65%
3
Bench Press (Barbell)
1
6 reps
RPE 6
4
Bench Press (Barbell)
2
8 reps
65%
5
Skull Crusher (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7
2
Squat (Barbell)
3
6 reps
65%
3
Bench Press (Barbell)
1
6 reps
RPE 7
4
Bench Press (Barbell)
2
8 reps
65%
5
Skull Crusher (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
3
6 reps
65%
3
Bench Press (Barbell)
1
6 reps
RPE 8
4
Bench Press (Barbell)
2
8 reps
65%
5
Skull Crusher (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Barbell)
1
6 reps
65%
3
Bench Press (Barbell)
1
6 reps
RPE 5
4
Bench Press (Barbell)
1
8 reps
65%
5
Skull Crusher (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 6
2
Squat (Barbell)
3
5 reps
70%
3
Bench Press (Barbell)
1
5 reps
RPE 6
4
Bench Press (Barbell)
2
6 reps
70%
5
Skull Crusher (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 7
2
Squat (Barbell)
3
5 reps
70%
3
Bench Press (Barbell)
1
5 reps
RPE 7
4
Bench Press (Barbell)
2
6 reps
70%
5
Skull Crusher (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
3
5 reps
70%
3
Bench Press (Barbell)
1
5 reps
RPE 8
4
Bench Press (Barbell)
2
6 reps
70%
5
Skull Crusher (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
1
5 reps
70%
3
Bench Press (Barbell)
1
5 reps
RPE 5
4
Bench Press (Barbell)
1
6 reps
70%
5
Skull Crusher (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
4 reps
75%
3
Bench Press (Barbell)
1
4 reps
RPE 6
4
Bench Press (Barbell)
2
4 reps
75%
5
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
6
Tricep Extension (Cable)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
4 reps
75%
3
Bench Press (Barbell)
1
4 reps
RPE 7
4
Bench Press (Barbell)
2
4 reps
75%
5
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
6
Tricep Extension (Cable)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
4 reps
75%
3
Bench Press (Barbell)
1
4 reps
RPE 8
4
Bench Press (Barbell)
2
4 reps
75%
5
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
6
Tricep Extension (Cable)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Squat (Barbell)
1
4 reps
75%
3
Bench Press (Barbell)
1
4 reps
RPE 5
4
Bench Press (Barbell)
1
4 reps
75%
5
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
6
Tricep Extension (Cable)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6 reps
8 reps
RPE 6
RPE 4
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pendlay Row
3
6-8 reps
RPE 8
5
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6 reps
8 reps
RPE 7
RPE 4
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pendlay Row
3
6-8 reps
RPE 8
5
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6 reps
8 reps
RPE 8
RPE 4
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pendlay Row
3
6-8 reps
RPE 8
5
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 5
RPE 4
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pendlay Row
3
6-8 reps
RPE 8
5
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
6 reps
RPE 6
RPE 4
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pendlay Row
3
6-8 reps
RPE 8
5
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
6 reps
RPE 7
RPE 4
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pendlay Row
3
6-8 reps
RPE 8
5
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
6 reps
RPE 8
RPE 4
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pendlay Row
3
6-8 reps
RPE 8
5
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5 reps
6 reps
RPE 5
RPE 4
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pendlay Row
3
6-8 reps
RPE 8
5
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 6
RPE 4
2
Bulgarian Split Squat (Barbell)
2
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Pendlay Row
2
6-8 reps
RPE 8
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 7
RPE 4
2
Bulgarian Split Squat (Barbell)
2
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Pendlay Row
2
6-8 reps
RPE 8
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 4
2
Bulgarian Split Squat (Barbell)
2
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Pendlay Row
2
6-8 reps
RPE 8
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4 reps
4 reps
RPE 5
RPE 4
2
Bulgarian Split Squat (Barbell)
1
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Pendlay Row
2
6-8 reps
RPE 8
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
70%
3
Squat (Barbell)
1
6 reps
RPE 6
4
Squat (Barbell)
2
8 reps
60%
5
Skull Crusher (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
70%
3
Squat (Barbell)
1
6 reps
RPE 7
4
Squat (Barbell)
2
8 reps
60%
5
Skull Crusher (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
70%
3
Squat (Barbell)
1
6 reps
RPE 8
4
Squat (Barbell)
2
8 reps
60%
5
Skull Crusher (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9
2
Bench Press (Barbell)
1
6 reps
70%
3
Squat (Barbell)
1
6 reps
RPE 5
4
Squat (Barbell)
1
8 reps
60%
5
Skull Crusher (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
75%
3
Squat (Barbell)
1
5 reps
RPE 6
4
Squat (Barbell)
2
6 reps
65%
5
Skull Crusher (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
75%
3
Squat (Barbell)
1
5 reps
RPE 7
4
Squat (Barbell)
2
6 reps
65%
5
Skull Crusher (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
75%
3
Squat (Barbell)
1
5 reps
RPE 8
4
Squat (Barbell)
2
6 reps
65%
5
Skull Crusher (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 9
2
Bench Press (Barbell)
1
5 reps
75%
3
Squat (Barbell)
1
5 reps
RPE 5
4
Squat (Barbell)
1
6 reps
65%
5
Skull Crusher (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Face Pull
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
80%
3
Squat (Barbell)
1
4 reps
RPE 6
4
Squat (Barbell)
2
4 reps
70%
5
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
6
Tricep Extension (Cable)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
80%
3
Squat (Barbell)
1
4 reps
RPE 7
4
Squat (Barbell)
2
4 reps
70%
5
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
6
Tricep Extension (Cable)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
80%
3
Squat (Barbell)
1
4 reps
RPE 8
4
Squat (Barbell)
2
4 reps
70%
5
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
6
Tricep Extension (Cable)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
1
4 reps
80%
3
Squat (Barbell)
1
4 reps
RPE 5
4
Squat (Barbell)
1
4 reps
70%
5
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
6
Tricep Extension (Cable)
2
10-12 reps
RPE 8
7
Face Pull
2
10-12 reps
RPE 8
8
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 6
2
Deadlift (Barbell)
3
6 reps
60%
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
6
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7
2
Deadlift (Barbell)
3
6 reps
60%
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
6
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
60%
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
6
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9
2
Deadlift (Barbell)
1
6 reps
60%
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
6
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 6
2
Deadlift (Barbell)
3
5 reps
65%
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
6
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
65%
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
6
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
65%
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
6
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
65%
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
6
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
4 reps
70%
3
Bulgarian Split Squat (Barbell)
2
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
5
Bent Over Row (Barbell)
2
6-8 reps
RPE 8
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
4 reps
70%
3
Bulgarian Split Squat (Barbell)
2
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
5
Bent Over Row (Barbell)
2
6-8 reps
RPE 8
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
70%
3
Bulgarian Split Squat (Barbell)
2
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
5
Bent Over Row (Barbell)
2
6-8 reps
RPE 8
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
1
4 reps
70%
3
Bulgarian Split Squat (Barbell)
2
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
5
Bent Over Row (Barbell)
2
6-8 reps
RPE 8
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
65%
65%
3
Bench Press (Barbell)
1 Set
6 Reps
@6
4
Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
65%
65%
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@10
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@10
7
Face Pull
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@10
8
Cable Crunch
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
8 Reps
@6
@4
@4
@4
2
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Pendlay Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
5
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@10
Day 3
1
Bench Press (Barbell)
1 Set
3 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
70%
70%
70%
3
Squat (Barbell)
1 Set
6 Reps
@6
4
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
60%
60%
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@10
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@10
7
Face Pull
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@10
8
Cable Crunch
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@10
Day 4
1
Deadlift (Barbell)
1 Set
3 Reps
@6
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
60%
60%
60%
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
6
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@10
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@10