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BoostcampPNG

Góra dół

by Krzysztof Cieślik
2 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 26, 2025 02:35

Summary

**Góra dół** is a comprehensive 16-week workout program designed to build strength and muscle across your entire body. Committing to just four days a week, you'll engage in a balanced mix of compound and isolation exercises, including weighted pull-ups, bench presses, and front squats, ensuring a well-rounded approach to fitness. Each session is crafted to progressively challenge your limits, enhancing both your upper and lower body strength. Get ready to transform your physique and elevate your performance with this structured and effective training plan!
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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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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
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
1
8 reps
6 reps
RPE 8
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 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
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 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
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 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
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 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
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 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
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 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
6 reps
5 reps
RPE 8
RPE 8
3
Leg Curl
3
6 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5A
Hip Thrust (Machine)
3
6 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
8 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
6 reps
5 reps
RPE 8
RPE 8
3
Leg Curl
3
6 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5A
Hip Thrust (Machine)
3
6 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
8 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
6 reps
5 reps
RPE 8
RPE 8
3
Leg Curl
3
6 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5A
Hip Thrust (Machine)
3
6 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
8 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
6 reps
5 reps
RPE 8
RPE 8
3
Leg Curl
3
6 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5A
Hip Thrust (Machine)
3
6 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
2
1
15 reps
10 reps
5 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
2
Lunge (Dumbbell)
2
1
6 reps
5 reps
RPE 8
RPE 8
3
Leg Curl
3
6 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5A
Hip Thrust (Machine)
3
6 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
2
1
15 reps
10 reps
5 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
2
Lunge (Dumbbell)
2
1
6 reps
5 reps
RPE 8
RPE 8
3
Leg Curl
3
6 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5A
Hip Thrust (Machine)
3
6 reps
RPE 8
5B
Standing Calf Raise
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
2
1
15 reps
10 reps
5 reps
2 reps
2 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
5 reps
RPE 8
3
Leg Curl
3
5 reps
RPE 8
4
Leg Extension
3
5 reps
RPE 8
5A
Hip Thrust (Machine)
3
5 reps
RPE 8
5B
Standing Calf Raise
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
6 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
2 reps
2 reps
1 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
RPE 9
2
Lunge (Dumbbell)
3
4 reps
RPE 8
3
Leg Curl
3
4 reps
RPE 8
4
Leg Extension
3
4 reps
RPE 8
5A
Hip Thrust (Machine)
3
4 reps
RPE 8
5B
Standing Calf Raise
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6
2
Lunge (Dumbbell)
3
6 reps
RPE 6
3
Lying Leg Curl
3
6 reps
RPE 6
4
Leg Extension
3
6 reps
RPE 6
5
Hip Thrust (Machine)
4
6 reps
RPE 6
6A
Hip Abductor (Machine)
4
6 reps
RPE 6
6B
Standing Calf Raise
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
6 reps
4 reps
2 reps
1 reps
1 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 9.5
RPE 10
2
Lunge (Dumbbell)
3
6 reps
RPE 8
3
Lying Leg Curl
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 10
4
Leg Extension
1
1
1
1
5 reps
3 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 9.5
RPE 10
5
Hip Thrust (Machine)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
RPE 8
RPE 8
RPE 9.5
RPE 10
6A
Hip Abductor (Machine)
1
1
1
1
6 reps
3 reps
1 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 10
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)
3
5 reps
RPE 8
5
Chest Fly (Cable)
3
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
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)
3
5 reps
RPE 8
5
Chest Fly (Cable)
3
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
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)
3
5 reps
RPE 8
5
Chest Fly (Cable)
3
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
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)
3
5 reps
RPE 8
5
Chest Fly (Cable)
3
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
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)
3
5 reps
RPE 8
5
Chest Fly (Cable)
3
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
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)
3
5 reps
RPE 8
5
Chest Fly (Cable)
3
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
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
6 reps
RPE 6
RPE 8
4
Military Press (Barbell)
3
4 reps
RPE 8
5
Chest Fly (Cable)
3
6 reps
RPE 9
6
Skull Crusher (Dumbbell)
1
1
1
8 reps
8 reps
8 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
6 reps
5 reps
4 reps
RPE 8
RPE 9
RPE 9.5
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
6 reps
RPE 6
RPE 8
4
Military Press (Barbell)
3
4 reps
RPE 8
5
Chest Fly (Cable)
3
6 reps
RPE 9
6
Skull Crusher (Dumbbell)
1
1
1
8 reps
8 reps
8 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
6 reps
5 reps
4 reps
RPE 8
RPE 9
RPE 9.5
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
6 reps
RPE 6
RPE 8
4
Military Press (Barbell)
3
4 reps
RPE 8
5
Chest Fly (Cable)
3
6 reps
RPE 9
6
Skull Crusher (Dumbbell)
1
1
1
8 reps
8 reps
8 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
6 reps
5 reps
4 reps
RPE 8
RPE 9
RPE 9.5
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
6 reps
RPE 6
RPE 8
4
Military Press (Barbell)
3
4 reps
RPE 8
5
Chest Fly (Cable)
3
6 reps
RPE 9
6
Skull Crusher (Dumbbell)
1
1
1
8 reps
8 reps
8 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
6 reps
5 reps
4 reps
RPE 8
RPE 9
RPE 9.5
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
3 reps
3 reps
3 reps
3 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
6 reps
RPE 6
RPE 8
4
Military Press (Barbell)
3
3 reps
RPE 8
5
Chest Fly (Cable)
3
6 reps
RPE 9
6
Skull Crusher (Dumbbell)
1
1
1
6 reps
6 reps
6 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
6 reps
5 reps
4 reps
RPE 8
RPE 9
RPE 9.5
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
3 reps
3 reps
3 reps
3 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
6 reps
RPE 6
RPE 8
4
Military Press (Barbell)
3
3 reps
RPE 8
5
Chest Fly (Cable)
3
6 reps
RPE 9
6
Skull Crusher (Dumbbell)
1
1
1
6 reps
6 reps
6 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
6 reps
5 reps
4 reps
RPE 8
RPE 9
RPE 9.5
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
2 reps
2 reps
2 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
5 reps
RPE 6
RPE 8
4
Military Press (Barbell)
3
2 reps
RPE 8
5
Chest Fly (Cable)
3
5 reps
RPE 9
6
Skull Crusher (Dumbbell)
1
1
1
5 reps
5 reps
5 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
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 9.5
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
2 reps
2 reps
1 reps
1 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
4 reps
RPE 6
RPE 8
4
Military Press (Barbell)
2
1
2 reps
1 reps
RPE 8
RPE 8
5
Chest Fly (Cable)
3
5 reps
RPE 9
6
Skull Crusher (Dumbbell)
1
1
1
4 reps
4 reps
4 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
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 6
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 6
3
Military Press (Barbell)
3
6 reps
RPE 6
4
Chest Fly (Cable)
3
6 reps
RPE 6
5
Skull Crusher (Dumbbell)
3
6 reps
RPE 6
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)
3
6 reps
RPE 6
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)
2
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
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)
3
8 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
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
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)
3
8 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
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
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)
3
8 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
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
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)
3
8 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
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
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)
3
8 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
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
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)
3
8 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
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
Leg Press
1
1
1
1
1
1
10 reps
5 reps
6 reps
5 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
5
Rome Bench
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
13 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
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
Leg Press
1
1
1
1
1
1
10 reps
5 reps
6 reps
5 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
5
Rome Bench
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
13 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
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
Leg Press
1
1
1
1
1
1
10 reps
5 reps
6 reps
5 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
5
Rome Bench
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
13 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
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
Leg Press
1
1
1
1
1
1
10 reps
5 reps
6 reps
5 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
5
Rome Bench
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
13 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
1
1
5 reps
3 reps
3 reps
3 reps
3 reps
3 reps
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
4 reps
4 reps
3 reps
3 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
5
Rome Bench
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
13 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
1
1
5 reps
3 reps
3 reps
3 reps
3 reps
3 reps
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
4 reps
4 reps
3 reps
3 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
5
Rome Bench
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
13 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
2 reps
2 reps
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
3 reps
3 reps
2 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
5 reps
RPE 8
5
Rome Bench
1
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
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
2 reps
2 reps
1 reps
1 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
4 reps
RPE 8
5
Rome Bench
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Leg Press
3
6 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Rome Bench
3
6 reps
RPE 6
5A
Seated Calf Raise
3
6 reps
RPE 6
5B
Cable Crunch
3
6 reps
RPE 6
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
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
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
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
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
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
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
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
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
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
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
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
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
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
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
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
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
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
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
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
3 reps
3 reps
3 reps
3 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
3 reps
3 reps
3 reps
3 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
8 reps
6 reps
5 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
3 reps
3 reps
3 reps
3 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
3 reps
3 reps
3 reps
3 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
8 reps
6 reps
5 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
2 reps
2 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
2
1
1
1
12 reps
8 reps
5 reps
2 reps
2 reps
2 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
2
1
1
1
12 reps
8 reps
5 reps
2 reps
2 reps
1 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 6
2
Bench Press (Barbell)
4
6 reps
RPE 6
3
Seated Row (Cable)
3
6 reps
RPE 6
4
Face Pull
3
8 reps
RPE 6
5
Incline Curl (Dumbbell)
3
6 reps
RPE 6
6
Tricep Extension (Cable)
3
6 reps
RPE 6
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 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
1 Set
8 Reps
6 Reps
@8
@8
3
Leg Curl
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@8
5A
Hip Thrust (Machine)
3 Sets
8 Reps
@8
5B
Standing Calf Raise
3 Sets
12 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 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)
3 Sets
5 Reps
@8
5
Chest Fly (Cable)
3 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)
2 Sets
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
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)
3 Sets
8 Reps
@8
5
Rome Bench
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
6A
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
6B
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
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
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
4
Face Pull
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9