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Streetlifting Peaking - Squat Specialist

by osman
4 athletes joined

Program Description

Peaking in Streetlifting in 8 weeks with 3x squat 3x dips and 2x pull up frequency.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 04, 2026 11:15
  • Last Edited
    Mar 12, 2026 05:33
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.3%
Glutes
12.7%
Hamstrings
12.7%
Triceps
9.3%
Chest
9.3%
Front Delts
9.3%
Abs
6.4%
Upper Back
6.4%
Lats
5.3%
Biceps
4.8%
Adductors
4.8%
Rear Delts
2.1%
Lower Back
1.6%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
75%
2
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
3
Squat (Barbell)
7
3 reps
75%
4
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
75%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Dip (Weighted)
4
5 reps
70%
4
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
80%
2
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
3
Squat (Barbell)
7
3 reps
75%
4
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
80%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Dip (Weighted)
4
5 reps
70%
4
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
4 reps
85%
2
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
3
Squat (Barbell)
6
2 reps
80%
4
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
85%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Dip (Weighted)
4
4 reps
75%
4
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2 reps
100%
2
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
3
Squat (Barbell)
6
2 reps
80%
4
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
100%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Dip (Weighted)
4
3 reps
80%
4
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
70%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 7-8
3
Chin-Up (Weighted)
1
6-8 reps
RPE 7-8
4
Cable Upper Back Row
3
8-10 reps
RPE 7-8
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
70%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 7-8
3
Chin-Up (Weighted)
1
6-8 reps
RPE 7-8
4
Cable Upper Back Row
3
8-10 reps
RPE 7-8
5
Preacher Curl (Machine)
2
6-10 reps
RPE 9
6
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
70%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 7-8
3
Chin-Up (Weighted)
1
6-8 reps
RPE 7-8
4
Cable Upper Back Row
3
8-10 reps
RPE 7-8
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
70%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 7-8
3
Chin-Up (Weighted)
1
6-8 reps
RPE 7-8
4
Cable Upper Back Row
3
8-10 reps
RPE 7-8
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
75%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 7-8
3
Chin-Up (Weighted)
1
6-8 reps
RPE 7-8
4
Cable Upper Back Row
3
8-10 reps
RPE 7-8
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
75%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 7-8
3
Chin-Up (Weighted)
1
6-8 reps
RPE 7-8
4
Cable Upper Back Row
3
8-10 reps
RPE 7-8
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
80%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 7-8
3
Chin-Up (Weighted)
1
6-8 reps
RPE 7-8
4
Cable Upper Back Row
3
8-10 reps
RPE 7-8
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
80%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 7-8
3
Chin-Up (Weighted)
1
6-8 reps
RPE 7-8
4
Cable Upper Back Row
3
8-10 reps
RPE 7-8
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Dip (Weighted)
4
5 reps
70%
4
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
75%
2
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
3
Squat (Barbell)
7
3 reps
75%
4
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
7 reps
75%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Dip (Weighted)
4
5 reps
70%
4
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
80%
2
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
3
Squat (Barbell)
7
3 reps
75%
4
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
6 reps
82.5%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Dip (Weighted)
4
4 reps
75%
4
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
95%
2
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
3
Squat (Barbell)
6
2 reps
80%
4
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
95%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Dip (Weighted)
4
3 reps
80%
4
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1 reps
RPE 10
2
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
3
Squat (Barbell)
6
2 reps
80%
4
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
75%
2
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
3
Squat (Barbell)
7
3 reps
75%
4
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
75%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Dip (Weighted)
4
5 reps
70%
4
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
80%
2
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
3
Squat (Barbell)
7
3 reps
75%
4
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
7 reps
80%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Dip (Weighted)
4
5 reps
70%
4
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
3 reps
90%
2
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
3
Squat (Barbell)
6
2 reps
80%
4
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
90%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Dip (Weighted)
4
4 reps
75%
4
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1 reps
100%
2
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
3
Squat (Barbell)
6
2 reps
80%
4
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Dip (Weighted)
4
3 reps
80%
4
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
80%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 9
3
Chin-Up (Weighted)
1
6-8 reps
RPE 9
4
Cable Upper Back Row
3
8-10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
82.5%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 9
3
Chin-Up (Weighted)
1
6-8 reps
RPE 9
4
Cable Upper Back Row
3
8-10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 9
3
Chin-Up (Weighted)
1
6-8 reps
RPE 9
4
Cable Upper Back Row
3
8-10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
87.5%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 9
3
Chin-Up (Weighted)
1
6-8 reps
RPE 9
4
Cable Upper Back Row
3
8-10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
90%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 9
3
Chin-Up (Weighted)
1
6-8 reps
RPE 9
4
Cable Upper Back Row
3
8-10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
95%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 9
3
Chin-Up (Weighted)
1
6-8 reps
RPE 9
4
Cable Upper Back Row
3
8-10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2 reps
100%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 9
3
Chin-Up (Weighted)
1
6-8 reps
RPE 9
4
Cable Upper Back Row
3
8-10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1 reps
RPE 10
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 9
3
Chin-Up (Weighted)
1
6-8 reps
RPE 9
4
Cable Upper Back Row
3
8-10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
75%
75%
75%
75%
2
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@9
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
75%
75%
75%
75%
75%
75%
4
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
6-10 Reps
@6-7
@6-7
5
Seated Leg Curl
1 Set
6-8 Reps
@9
6
Leg Extension
1 Set
10-12 Reps
@9
7
Unilateral Cuffed Lateral Raise
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@9
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
2
Chest-To-Bar Pull-Up (Weighted)
1 Set
6-8 Reps
@7-8
3
Chin-Up (Weighted)
1 Set
6-8 Reps
@7-8
4
Cable Upper Back Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7-8
@7-8
5
Rear Delt Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
6
Preacher Curl (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
7
Unilateral Cuffed Forearm Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
75%
75%
75%
75%
75%
75%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
6-10 Reps
@9
@9
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
4
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
@6-7
@6-7
5
Seated Leg Curl
1 Set
6-8 Reps
@9
6
Leg Extension
1 Set
10-12 Reps
@9
7
Unilateral Cuffed Lateral Raise
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@9
8
Unilateral Cuffed Triceps Extension
1 Set
6-10 Reps
@9
Day 4
1
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
2
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@9
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
75%
75%
75%
75%
75%
75%
4
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
6-10 Reps
@6-7
@6-7
5
Seated Leg Curl
1 Set
6-8 Reps
@9
6
Leg Extension
1 Set
10-12 Reps
@9
7
Unilateral Cuffed Lateral Raise
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@9
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
80%
80%
80%
80%
2
Chest-To-Bar Pull-Up (Weighted)
1 Set
6-8 Reps
@9
3
Chin-Up (Weighted)
1 Set
6-8 Reps
@9
4
Cable Upper Back Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
5
Rear Delt Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
6
Preacher Curl (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
7
Unilateral Cuffed Forearm Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9