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Sam’s 531

by Sam Stark
1 athletes joined

Program Description

A less intense 531

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 04, 2025 12:24
  • Last Edited
    Mar 04, 2025 12:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Overhead Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Barbell Row
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Barbell Row
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Barbell Row
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Barbell Row
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Barbell Row
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Barbell Row
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Barbell Row
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Barbell Row
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Barbell Row
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Barbell Row
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Barbell Row
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Barbell Row
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Barbell Row
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Barbell Row
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Barbell Row
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Barbell Row
4
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Leg Press
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Leg Press
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Leg Press
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Leg Press
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Leg Press
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Leg Press
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Leg Press
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Leg Press
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Leg Press
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Leg Press
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Leg Press
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Leg Press
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Leg Press
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Leg Press
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Leg Press
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
RPE 6
2
Leg Press
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
5 Reps
@7
@8
@9
@6.5
@6
2
Chin-Up (Weighted)
4 Sets
8 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
4
Face Pull
3 Sets
15 Reps
@6
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
5 Reps
@7
@8
@9
@6.5
@6
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
4
Hanging Leg Raise
3 Sets
15 Reps
@7
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
5 Reps
@7
@8
@9
@6.5
@6
2
Barbell Row
4 Sets
8 Reps
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@7
4
Lateral Raise (Cable)
3 Sets
15 Reps
@6
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
5 Reps
@7
@8
@9
@6.5
@6
2
Leg Press
3 Sets
10 Reps
@7
3
Lying Leg Curl
3 Sets
12 Reps
@7
4
Hanging Leg Raise
3 Sets
15 Reps
@7