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MadMax strength program

by Frank L.
1 athletes joined

Program Description

Goal: Build muscle, gain strength, and achieve a balanced physiquc. PROGRESSION RULES Train within RPE 7-9 range (1-2 reps in reserve). Add +2.5-5 Ibs/week for upper body, +5-10 Ibs/week for lower body. Deload every 6th week (reduce volume by 40-50%). Swap accessory exercises every 8 weeks to avoid plateaus. NUTRITION GUIDELINES Calories: +250 (gain) or -300 (cut). Protein: 1g per Ib bodyweight. Carbs: 2-2.5g per Ib bodyweight. Fats: 0.3-0.4g per Ib bodyweight. Pre-workout: Protein + carbs. Post-workout: Protein + fast carbs. RECOVERY & CARDIO 7-9 hours of sleep per night. 2 light cardio sessions per week (20-30 min). 10 min mobility work daily(hips, shoulder)

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 11, 2025 01:14
  • Last Edited
    Oct 11, 2025 03:37
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Quadriceps
11.1%
Triceps
9.5%
Lats
9%
Hamstrings
8.1%
Front Delts
8.1%
Chest
7.9%
Glutes
7.6%
Middle Delts
6.3%
Biceps
5.9%
Calves
4%
Rear Delts
3.4%
Abs
2.5%
Lower Back
2.4%
Adductors
1.6%
Forearms
0.7%
Abductors
0.3%
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ON THE BOOSTCAMP APP FOR FREE
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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)
4
6 reps
RPE 7.5
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Pendlay Row
3
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Pendlay Row
3
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Pendlay Row
3
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Pendlay Row
3
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Pendlay Row
3
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Pendlay Row
3
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Pendlay Row
3
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Pendlay Row
3
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Pendlay Row
3
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Pendlay Row
3
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Pendlay Row
3
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Pendlay Row
3
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
RPE 8.5
-
2
Romanian Deadlift (Barbell)
1
2
8 reps
RPE 8.5
-
3
Walking Lunge
1
2
10 reps
RPE 7.5
-
4
Leg Press
1
2
10 reps
RPE 7.5
-
5
Standing Calf Raise
1
3
12 reps
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
RPE 8.5
-
2
Romanian Deadlift (Barbell)
1
2
8 reps
RPE 8.5
-
3
Walking Lunge
1
2
10 reps
RPE 7.5
-
4
Leg Press
1
2
10 reps
RPE 7.5
-
5
Standing Calf Raise
1
3
12 reps
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
RPE 8.5
-
2
Romanian Deadlift (Barbell)
1
2
8 reps
RPE 8.5
-
3
Walking Lunge
1
2
10 reps
RPE 7.5
-
4
Leg Press
1
2
10 reps
RPE 7.5
-
5
Standing Calf Raise
1
3
12 reps
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
RPE 8.5
-
2
Romanian Deadlift (Barbell)
1
2
8 reps
RPE 8.5
-
3
Walking Lunge
1
2
10 reps
RPE 7.5
-
4
Leg Press
1
2
10 reps
RPE 7.5
-
5
Standing Calf Raise
1
3
12 reps
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
RPE 8.5
-
2
Romanian Deadlift (Barbell)
1
2
8 reps
RPE 8.5
-
3
Walking Lunge
1
2
10 reps
RPE 7.5
-
4
Leg Press
1
2
10 reps
RPE 7.5
-
5
Standing Calf Raise
1
3
12 reps
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
RPE 8.5
-
2
Romanian Deadlift (Barbell)
1
2
8 reps
RPE 8.5
-
3
Walking Lunge
1
2
10 reps
RPE 7.5
-
4
Leg Press
1
2
10 reps
RPE 7.5
-
5
Standing Calf Raise
1
3
12 reps
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
RPE 8.5
-
2
Romanian Deadlift (Barbell)
1
2
8 reps
RPE 8.5
-
3
Walking Lunge
1
2
10 reps
RPE 7.5
-
4
Leg Press
1
2
10 reps
RPE 7.5
-
5
Standing Calf Raise
1
3
12 reps
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
RPE 8.5
-
2
Romanian Deadlift (Barbell)
1
2
8 reps
RPE 8.5
-
3
Walking Lunge
1
2
10 reps
RPE 7.5
-
4
Leg Press
1
2
10 reps
RPE 7.5
-
5
Standing Calf Raise
1
3
12 reps
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
RPE 8.5
-
2
Romanian Deadlift (Barbell)
1
2
8 reps
RPE 8.5
-
3
Walking Lunge
1
2
10 reps
RPE 7.5
-
4
Leg Press
1
2
10 reps
RPE 7.5
-
5
Standing Calf Raise
1
3
12 reps
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
RPE 8.5
-
2
Romanian Deadlift (Barbell)
1
2
8 reps
RPE 8.5
-
3
Walking Lunge
1
2
10 reps
RPE 7.5
-
4
Leg Press
1
2
10 reps
RPE 7.5
-
5
Standing Calf Raise
1
3
12 reps
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
RPE 8.5
-
2
Romanian Deadlift (Barbell)
1
2
8 reps
RPE 8.5
-
3
Walking Lunge
1
2
10 reps
RPE 7.5
-
4
Leg Press
1
2
10 reps
RPE 7.5
-
5
Standing Calf Raise
1
3
12 reps
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
RPE 8.5
-
2
Romanian Deadlift (Barbell)
1
2
8 reps
RPE 8.5
-
3
Walking Lunge
1
2
10 reps
RPE 7.5
-
4
Leg Press
1
2
10 reps
RPE 7.5
-
5
Standing Calf Raise
1
3
12 reps
RPE 7.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
RPE 8.5
-
2
Seated Shoulder Press (Dumbbell)
1
3
10 reps
RPE 8
-
3
Cable Crossover
1
2
15 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
RPE 7.5
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
RPE 7.5
-
6
Overhead Tricep Extension (Cable)
1
2
12 reps
RPE 7.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
RPE 8.5
-
2
Seated Shoulder Press (Dumbbell)
1
3
10 reps
RPE 8
-
3
Cable Crossover
1
2
15 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
RPE 7.5
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
RPE 7.5
-
6
Overhead Tricep Extension (Cable)
1
2
12 reps
RPE 7.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
RPE 8.5
-
2
Seated Shoulder Press (Dumbbell)
1
3
10 reps
RPE 8
-
3
Cable Crossover
1
2
15 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
RPE 7.5
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
RPE 7.5
-
6
Overhead Tricep Extension (Cable)
1
2
12 reps
RPE 7.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
RPE 8.5
-
2
Seated Shoulder Press (Dumbbell)
1
3
10 reps
RPE 8
-
3
Cable Crossover
1
2
15 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
RPE 7.5
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
RPE 7.5
-
6
Overhead Tricep Extension (Cable)
1
2
12 reps
RPE 7.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
RPE 8.5
-
2
Seated Shoulder Press (Dumbbell)
1
3
10 reps
RPE 8
-
3
Cable Crossover
1
2
15 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
RPE 7.5
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
RPE 7.5
-
6
Overhead Tricep Extension (Cable)
1
2
12 reps
RPE 7.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
RPE 8.5
-
2
Seated Shoulder Press (Dumbbell)
1
3
10 reps
RPE 8
-
3
Cable Crossover
1
2
15 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
RPE 7.5
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
RPE 7.5
-
6
Overhead Tricep Extension (Cable)
1
2
12 reps
RPE 7.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
RPE 8.5
-
2
Seated Shoulder Press (Dumbbell)
1
3
10 reps
RPE 8
-
3
Cable Crossover
1
2
15 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
RPE 7.5
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
RPE 7.5
-
6
Overhead Tricep Extension (Cable)
1
2
12 reps
RPE 7.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
RPE 8.5
-
2
Seated Shoulder Press (Dumbbell)
1
3
10 reps
RPE 8
-
3
Cable Crossover
1
2
15 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
RPE 7.5
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
RPE 7.5
-
6
Overhead Tricep Extension (Cable)
1
2
12 reps
RPE 7.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
RPE 8.5
-
2
Seated Shoulder Press (Dumbbell)
1
3
10 reps
RPE 8
-
3
Cable Crossover
1
2
15 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
RPE 7.5
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
RPE 7.5
-
6
Overhead Tricep Extension (Cable)
1
2
12 reps
RPE 7.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
RPE 8.5
-
2
Seated Shoulder Press (Dumbbell)
1
3
10 reps
RPE 8
-
3
Cable Crossover
1
2
15 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
RPE 7.5
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
RPE 7.5
-
6
Overhead Tricep Extension (Cable)
1
2
12 reps
RPE 7.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
RPE 8.5
-
2
Seated Shoulder Press (Dumbbell)
1
3
10 reps
RPE 8
-
3
Cable Crossover
1
2
15 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
RPE 7.5
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
RPE 7.5
-
6
Overhead Tricep Extension (Cable)
1
2
12 reps
RPE 7.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
RPE 8.5
-
2
Seated Shoulder Press (Dumbbell)
1
3
10 reps
RPE 8
-
3
Cable Crossover
1
2
15 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
2
15 reps
RPE 7.5
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
RPE 7.5
-
6
Overhead Tricep Extension (Cable)
1
2
12 reps
RPE 7.5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
8 reps
RPE 7.5
-
2
Chest Supported Row (Machine)
1
3
12 reps
RPE 8
-
3
Lat Pulldown
1
2
12 reps
RPE 8
-
4
Bicep Curl (Barbell)
1
2
12 reps
RPE 7.5
-
5
Incline Curl (Dumbbell)
1
2
15 reps
RPE 8
-
6
Rear Delt Fly (Machine)
1
2
20 reps
RPE 7.5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
8 reps
RPE 7.5
-
2
Chest Supported Row (Machine)
1
3
12 reps
RPE 8
-
3
Lat Pulldown
1
2
12 reps
RPE 8
-
4
Bicep Curl (Barbell)
1
2
12 reps
RPE 7.5
-
5
Incline Curl (Dumbbell)
1
2
15 reps
RPE 8
-
6
Rear Delt Fly (Machine)
1
2
20 reps
RPE 7.5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
8 reps
RPE 7.5
-
2
Chest Supported Row (Machine)
1
3
12 reps
RPE 8
-
3
Lat Pulldown
1
2
12 reps
RPE 8
-
4
Bicep Curl (Barbell)
1
2
12 reps
RPE 7.5
-
5
Incline Curl (Dumbbell)
1
2
15 reps
RPE 8
-
6
Rear Delt Fly (Machine)
1
2
20 reps
RPE 7.5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
8 reps
RPE 7.5
-
2
Chest Supported Row (Machine)
1
3
12 reps
RPE 8
-
3
Lat Pulldown
1
2
12 reps
RPE 8
-
4
Bicep Curl (Barbell)
1
2
12 reps
RPE 7.5
-
5
Incline Curl (Dumbbell)
1
2
15 reps
RPE 8
-
6
Rear Delt Fly (Machine)
1
2
20 reps
RPE 7.5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
8 reps
RPE 7.5
-
2
Chest Supported Row (Machine)
1
3
12 reps
RPE 8
-
3
Lat Pulldown
1
2
12 reps
RPE 8
-
4
Bicep Curl (Barbell)
1
2
12 reps
RPE 7.5
-
5
Incline Curl (Dumbbell)
1
2
15 reps
RPE 8
-
6
Rear Delt Fly (Machine)
1
2
20 reps
RPE 7.5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
8 reps
RPE 7.5
-
2
Chest Supported Row (Machine)
1
3
12 reps
RPE 8
-
3
Lat Pulldown
1
2
12 reps
RPE 8
-
4
Bicep Curl (Barbell)
1
2
12 reps
RPE 7.5
-
5
Incline Curl (Dumbbell)
1
2
15 reps
RPE 8
-
6
Rear Delt Fly (Machine)
1
2
20 reps
RPE 7.5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
8 reps
RPE 7.5
-
2
Chest Supported Row (Machine)
1
3
12 reps
RPE 8
-
3
Lat Pulldown
1
2
12 reps
RPE 8
-
4
Bicep Curl (Barbell)
1
2
12 reps
RPE 7.5
-
5
Incline Curl (Dumbbell)
1
2
15 reps
RPE 8
-
6
Rear Delt Fly (Machine)
1
2
20 reps
RPE 7.5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
8 reps
RPE 7.5
-
2
Chest Supported Row (Machine)
1
3
12 reps
RPE 8
-
3
Lat Pulldown
1
2
12 reps
RPE 8
-
4
Bicep Curl (Barbell)
1
2
12 reps
RPE 7.5
-
5
Incline Curl (Dumbbell)
1
2
15 reps
RPE 8
-
6
Rear Delt Fly (Machine)
1
2
20 reps
RPE 7.5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
8 reps
RPE 7.5
-
2
Chest Supported Row (Machine)
1
3
12 reps
RPE 8
-
3
Lat Pulldown
1
2
12 reps
RPE 8
-
4
Bicep Curl (Barbell)
1
2
12 reps
RPE 7.5
-
5
Incline Curl (Dumbbell)
1
2
15 reps
RPE 8
-
6
Rear Delt Fly (Machine)
1
2
20 reps
RPE 7.5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
8 reps
RPE 7.5
-
2
Chest Supported Row (Machine)
1
3
12 reps
RPE 8
-
3
Lat Pulldown
1
2
12 reps
RPE 8
-
4
Bicep Curl (Barbell)
1
2
12 reps
RPE 7.5
-
5
Incline Curl (Dumbbell)
1
2
15 reps
RPE 8
-
6
Rear Delt Fly (Machine)
1
2
20 reps
RPE 7.5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
8 reps
RPE 7.5
-
2
Chest Supported Row (Machine)
1
3
12 reps
RPE 8
-
3
Lat Pulldown
1
2
12 reps
RPE 8
-
4
Bicep Curl (Barbell)
1
2
12 reps
RPE 7.5
-
5
Incline Curl (Dumbbell)
1
2
15 reps
RPE 8
-
6
Rear Delt Fly (Machine)
1
2
20 reps
RPE 7.5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
8 reps
RPE 7.5
-
2
Chest Supported Row (Machine)
1
3
12 reps
RPE 8
-
3
Lat Pulldown
1
2
12 reps
RPE 8
-
4
Bicep Curl (Barbell)
1
2
12 reps
RPE 7.5
-
5
Incline Curl (Dumbbell)
1
2
15 reps
RPE 8
-
6
Rear Delt Fly (Machine)
1
2
20 reps
RPE 7.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
3 Sets
6 Reps
@8.5
-
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
@8.5
-
3
Walking Lunge
1 Set
2 Sets
10 Reps
@7.5
-
4
Leg Press
1 Set
2 Sets
10 Reps
@7.5
-
5
Standing Calf Raise
1 Set
3 Sets
12 Reps
@7.5
-
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
12 Reps
@8.5
-
2
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
10 Reps
@8
-
3
Cable Crossover
1 Set
2 Sets
15 Reps
@7.5
-
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
@7.5
-
5
Tricep Rope Push Down (Cable)
1 Set
2 Sets
15 Reps
@7.5
-
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
@7.5
-
Day 4
1
Chin-Up (Weighted)
1 Set
3 Sets
8 Reps
@7.5
-
2
Chest Supported Row (Machine)
1 Set
3 Sets
12 Reps
@8
-
3
Lat Pulldown
1 Set
2 Sets
12 Reps
@8
-
4
Bicep Curl (Barbell)
1 Set
2 Sets
12 Reps
@7.5
-
5
Incline Curl (Dumbbell)
1 Set
2 Sets
15 Reps
@8
-
6
Rear Delt Fly (Machine)
1 Set
2 Sets
20 Reps
@7.5
-
Day 5
1
Front Squat (Barbell)
3 Sets
10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@7.5
4
Leg Extension
3 Sets
15 Reps
@7.5
5
Seated Calf Raise
3 Sets
15 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@7.5
2
Pull-Up (Weighted)
4 Sets
6 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7.5
4
Pendlay Row
3 Sets
8 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8.5