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Strong and Shredded

by Jacob N.

Program Description

Build muscle while also gaining strength. Add a PR week at the end if you want.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 16, 2025 05:39
  • Last Edited
    Jun 18, 2025 12:09

Summary

Unlock your potential with the Strong and Shredded program, a comprehensive 12-week journey designed for serious lifters. Committing to 5 days a week, you'll engage in a balanced mix of barbell, dumbbell, and machine exercises targeting all major muscle groups. Each session emphasizes strength building and fat loss, featuring high-intensity workouts like squats, deadlifts, and bench presses to maximize your gains. Get ready to transform your physique and elevate your performance in just three months!
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4.8 Stars with 10, 000+ Ratings
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)
4
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 10
5
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 10
5
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 10
5
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 10
5
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 10
5
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 10
5
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 10
5
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 10
5
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Belt Squat
3
8 reps
RPE 7.5
4
Leg Extension
3
10 reps
RPE 10
5
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Belt Squat
3
8 reps
RPE 7.5
4
Leg Extension
3
10 reps
RPE 10
5
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Belt Squat
3
8 reps
RPE 7.5
4
Leg Extension
3
10 reps
RPE 10
5
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Belt Squat
3
8 reps
RPE 7.5
4
Leg Extension
3
10 reps
RPE 10
5
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 7.5
3
Push Up (Weighted)
3
10 reps
RPE 9
4
Lateral Raise (Machine)
3
12 reps
RPE 10
5
JM Press
3
8 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 7.5
3
Push Up (Weighted)
3
10 reps
RPE 9
4
Lateral Raise (Machine)
3
12 reps
RPE 10
5
JM Press
3
8 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 7.5
3
Push Up (Weighted)
3
10 reps
RPE 9
4
Lateral Raise (Machine)
3
12 reps
RPE 10
5
JM Press
3
8 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 7.5
3
Push Up (Weighted)
3
10 reps
RPE 9
4
Lateral Raise (Machine)
3
12 reps
RPE 10
5
JM Press
3
8 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Straight Bar Lat Extension
3
12 reps
RPE 10
5
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Straight Bar Lat Extension
3
12 reps
RPE 10
5
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Straight Bar Lat Extension
3
12 reps
RPE 10
5
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Straight Bar Lat Extension
3
12 reps
RPE 10
5
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Lat Pulldown
3
7 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Lat Pulldown
3
7 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Lat Pulldown
3
7 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Lat Pulldown
3
7 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
RPE 9.5
2
Lat Pulldown
3
8 reps
RPE 8
3
T-Bar Row
3
8 reps
RPE 8
4
Straight Bar Lat Extension
3
10 reps
RPE 10
5
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
RPE 9.5
2
Lat Pulldown
3
8 reps
RPE 8
3
T-Bar Row
3
8 reps
RPE 8
4
Straight Bar Lat Extension
3
10 reps
RPE 10
5
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
RPE 9.5
2
Lat Pulldown
3
8 reps
RPE 8
3
T-Bar Row
3
8 reps
RPE 8
4
Straight Bar Lat Extension
3
10 reps
RPE 10
5
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
RPE 9.5
2
Lat Pulldown
3
8 reps
RPE 8
3
T-Bar Row
3
8 reps
RPE 8
4
Straight Bar Lat Extension
3
10 reps
RPE 10
5
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 10
5
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7.5
4
Hamstring Curl
3
12 reps
RPE 10
5
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7.5
4
Hamstring Curl
3
12 reps
RPE 10
5
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7.5
4
Hamstring Curl
3
12 reps
RPE 10
5
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7.5
4
Hamstring Curl
3
12 reps
RPE 10
5
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Sissy Squat
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Sissy Squat
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Sissy Squat
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
RPE 9
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Sissy Squat
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
RPE 7.5
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Skull Crusher (Barbell)
3
8 reps
RPE 8
5
Spider Curl
3
10 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
RPE 7.5
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Skull Crusher (Barbell)
3
8 reps
RPE 8
5
Spider Curl
3
10 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
RPE 7.5
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Skull Crusher (Barbell)
3
8 reps
RPE 8
5
Spider Curl
3
10 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
RPE 7.5
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Skull Crusher (Barbell)
3
8 reps
RPE 8
5
Spider Curl
3
10 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
RPE 8.5
2
Pendlay Row
4
7 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
RPE 8.5
2
Pendlay Row
4
7 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
RPE 8.5
2
Pendlay Row
4
7 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
RPE 8.5
2
Pendlay Row
4
7 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Barbell)
3
8 reps
RPE 8
4
JM Press
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Barbell)
3
8 reps
RPE 8
4
JM Press
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Barbell)
3
8 reps
RPE 8
4
JM Press
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Barbell)
3
8 reps
RPE 8
4
JM Press
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7.5
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@10
5
Decline Sit Up (Bodyweight)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7.5
3
Chest Fly (Machine)
3 Sets
10 Reps
@8
4
Dip (Weighted)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
6
Ab Wheel
3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@7.5
2
Lat Pulldown
3 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Straight Bar Lat Extension
3 Sets
12 Reps
@10
5
Face Pull
3 Sets
10 Reps
-
Day 4
1
Leg Press
3 Sets
8 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Seated Hamstring Curl
3 Sets
10 Reps
@10
5
Plank
3 Sets
-
Day 5
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@7.5
3
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
4
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
5
Spider Curl
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
3 Sets
10 Reps
@10