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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 12, 2025 12:02

Summary

Unleash your inner powerhouse with the MadMax Strength Program, a comprehensive 12-week training plan designed for serious lifters. Committing to 5 days a week, you'll focus on building raw strength through a mix of barbell, dumbbell, and machine exercises, targeting all major muscle groups. Each session is structured to maximize intensity and promote muscle growth, featuring key lifts like squats, deadlifts, and bench presses. Get ready to push your limits and redefine your strength!
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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