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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
    Jun 18, 2025 12:34

Summary

Unlock your strength potential with Sam's 531, a comprehensive 16-week program designed for serious lifters. Committing just four days a week, you'll focus on key compound movements like the Overhead Press and Squat, while incorporating accessory exercises to enhance muscle growth and stability. Each session is structured to progressively challenge you, ensuring you build both strength and endurance. Get ready to elevate your lifting game and achieve your fitness goals!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
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