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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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.1%
Triceps
10.7%
Glutes
10.3%
Hamstrings
9.7%
Chest
9%
Abs
8.6%
Upper Back
8.1%
Lats
6.8%
Front Delts
6%
Biceps
6%
Middle Delts
3.8%
Lower Back
3.3%
Rear Delts
2%
Adductors
1.5%
Forearms
1%
Abductors
0.1%
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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)
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