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BoostcampPNG

Góra dół

by Krzysztof Cieślik
1 athletes joined

Program Description

Very important to lose grzuch

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 10, 2025 01:39
  • Last Edited
    Jun 24, 2025 07:37
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
1
4
15 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
6A
Hip Abductor (Machine)
4
10 reps
RPE 9
6B
Standing Calf Raise
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
1
4
15 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
6A
Hip Abductor (Machine)
4
10 reps
RPE 9
6B
Standing Calf Raise
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
1
4
15 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
6A
Hip Abductor (Machine)
4
10 reps
RPE 9
6B
Standing Calf Raise
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
1
4
15 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
6A
Hip Abductor (Machine)
4
10 reps
RPE 9
6B
Standing Calf Raise
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
1
4
15 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
6A
Hip Abductor (Machine)
4
10 reps
RPE 9
6B
Standing Calf Raise
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
1
4
15 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
6A
Hip Abductor (Machine)
4
10 reps
RPE 9
6B
Standing Calf Raise
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
1
4
15 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
6A
Hip Abductor (Machine)
4
10 reps
RPE 9
6B
Standing Calf Raise
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
1
4
15 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
6A
Hip Abductor (Machine)
4
10 reps
RPE 9
6B
Standing Calf Raise
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
1
4
15 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
6A
Hip Abductor (Machine)
4
10 reps
RPE 9
6B
Standing Calf Raise
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
1
4
15 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
6A
Hip Abductor (Machine)
4
10 reps
RPE 9
6B
Standing Calf Raise
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
1
4
15 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
6A
Hip Abductor (Machine)
4
10 reps
RPE 9
6B
Standing Calf Raise
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
1
4
15 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
6A
Hip Abductor (Machine)
4
10 reps
RPE 9
6B
Standing Calf Raise
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
1
4
15 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
6A
Hip Abductor (Machine)
4
10 reps
RPE 9
6B
Standing Calf Raise
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
1
4
15 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
6A
Hip Abductor (Machine)
4
10 reps
RPE 9
6B
Standing Calf Raise
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
1
4
15 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
6A
Hip Abductor (Machine)
4
10 reps
RPE 9
6B
Standing Calf Raise
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
1
4
15 reps
10 reps
RPE 6
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8
6A
Hip Abductor (Machine)
4
10 reps
RPE 9
6B
Standing Calf Raise
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
4
Military Press (Barbell)
4
5 reps
RPE 8
5
Chest Fly (Cable)
4
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7B
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
3
Military Press (Barbell)
4
5 reps
RPE 8
4
Chest Fly (Cable)
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
3
Military Press (Barbell)
4
5 reps
RPE 8
4
Chest Fly (Cable)
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
3
Military Press (Barbell)
4
5 reps
RPE 8
4
Chest Fly (Cable)
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
3
Military Press (Barbell)
4
5 reps
RPE 8
4
Chest Fly (Cable)
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
3
Military Press (Barbell)
4
5 reps
RPE 8
4
Chest Fly (Cable)
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
3
Military Press (Barbell)
4
5 reps
RPE 8
4
Chest Fly (Cable)
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
3
Military Press (Barbell)
4
5 reps
RPE 8
4
Chest Fly (Cable)
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
3
Military Press (Barbell)
4
5 reps
RPE 8
4
Chest Fly (Cable)
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
3
Military Press (Barbell)
4
5 reps
RPE 8
4
Chest Fly (Cable)
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
3
Military Press (Barbell)
4
5 reps
RPE 8
4
Chest Fly (Cable)
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
3
Military Press (Barbell)
4
5 reps
RPE 8
4
Chest Fly (Cable)
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
3
Military Press (Barbell)
4
5 reps
RPE 8
4
Chest Fly (Cable)
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
3
Military Press (Barbell)
4
5 reps
RPE 8
4
Chest Fly (Cable)
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
3
Military Press (Barbell)
4
5 reps
RPE 8
4
Chest Fly (Cable)
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
15 reps
10 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
3
Military Press (Barbell)
4
5 reps
RPE 8
4
Chest Fly (Cable)
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6B
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
1
1
1
10 reps
5 reps
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
5
Rome Bench
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6A
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
1
1
1
10 reps
5 reps
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Rome Bench
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5B
Cable Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
1
1
1
10 reps
5 reps
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Rome Bench
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5B
Cable Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
1
1
1
10 reps
5 reps
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Rome Bench
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5B
Cable Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
1
1
1
10 reps
5 reps
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Rome Bench
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5B
Cable Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
1
1
1
10 reps
5 reps
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Rome Bench
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5B
Cable Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
1
1
1
10 reps
5 reps
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Rome Bench
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5B
Cable Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
1
1
1
10 reps
5 reps
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Rome Bench
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5B
Cable Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
1
1
1
10 reps
5 reps
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Rome Bench
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5B
Cable Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
1
1
1
10 reps
5 reps
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Rome Bench
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5B
Cable Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
1
1
1
10 reps
5 reps
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Rome Bench
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5B
Cable Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
1
1
1
10 reps
5 reps
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Rome Bench
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5B
Cable Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
1
1
1
10 reps
5 reps
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Rome Bench
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5B
Cable Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
1
1
1
10 reps
5 reps
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Rome Bench
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5B
Cable Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
1
1
1
10 reps
5 reps
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Rome Bench
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5B
Cable Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
1
1
1
10 reps
5 reps
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Rome Bench
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5B
Cable Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
12 reps
8 reps
5 reps
2 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Face Pull
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Kickback
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
12 reps
8 reps
5 reps
2 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Face Pull
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Kickback
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
12 reps
8 reps
5 reps
2 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Face Pull
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Kickback
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
12 reps
8 reps
5 reps
2 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Face Pull
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Kickback
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
12 reps
8 reps
5 reps
2 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Face Pull
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Kickback
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
12 reps
8 reps
5 reps
2 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Face Pull
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Kickback
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
12 reps
8 reps
5 reps
2 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Face Pull
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Kickback
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
12 reps
8 reps
5 reps
2 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Face Pull
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Kickback
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
12 reps
8 reps
5 reps
2 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Face Pull
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Kickback
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
12 reps
8 reps
5 reps
2 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Face Pull
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Kickback
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
12 reps
8 reps
5 reps
2 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Face Pull
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Kickback
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
12 reps
8 reps
5 reps
2 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Face Pull
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Kickback
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
12 reps
8 reps
5 reps
2 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Face Pull
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Kickback
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
12 reps
8 reps
5 reps
2 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Face Pull
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Kickback
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
12 reps
8 reps
5 reps
2 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Face Pull
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Kickback
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
12 reps
8 reps
5 reps
2 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Face Pull
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Kickback
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Week 1
1 / 16 Weeks
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@8
@8.5
@9
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
2 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@6
@8
@8
@8.5
@9
@9.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@8
@8.5
@9
@9.5
4
Face Pull
4 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
6
Tricep Kickback
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
Day 1
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@6
@8
@9
@10
@9
2
Lunge (Dumbbell)
2 Sets
2 Sets
8 Reps
6 Reps
@8
@8
3
Lying Leg Curl
1 Set
4 Sets
15 Reps
10 Reps
@6
@8
4
Leg Extension
4 Sets
8 Reps
@8
5
Hip Thrust (Machine)
4 Sets
8 Reps
@8
6A
Hip Abductor (Machine)
4 Sets
10 Reps
@9
6B
Standing Calf Raise
4 Sets
12 Reps
@9
Day 2
1
External rotation Rotators
4 Sets
12 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
3 Reps
1 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@6
@6
@8
@8
@8.5
@9
@9.5
3
Lat Pulldown (Close Grip)
1 Set
4 Sets
12 Reps
8 Reps
@6
@8
4
Military Press (Barbell)
4 Sets
5 Reps
@8
5
Chest Fly (Cable)
4 Sets
8 Reps
@9
6
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
7A
Hanging Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
7B
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@8
@9
@9.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
@8
@8.5
@9
@9.5
2
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
8 Reps
7 Reps
6 Reps
5 Reps
@6
@6
@8
@8.5
@9
@9.5
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
5
Rome Bench
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
@9.5
6A
Seated Calf Raise
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@9
@9
@9
6B
Cable Crunch
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5