logo
BoostcampPNG

Development Program for Compound Lifts

by Daniel T.

Program Description

To develop and build your foundation of basic compound movements.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 15, 2024 02:45
  • Last Edited
    Jun 18, 2025 09:26

Summary

Unlock your strength potential with this comprehensive 13-week Development Program for Compound Lifts. Designed for five days a week, this program focuses on key barbell movements like Deadlifts, Squats, and Bench Presses, ensuring you build a solid foundation in strength training. Each session incorporates progressive overload principles to maximize muscle gains and improve your lifting technique. Get ready to challenge yourself and see real results as you elevate your performance in the gym!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Lateral Raise (Machine)
3
12 reps
RPE 7
6A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Lateral Raise (Machine)
3
12 reps
RPE 7
6A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Lateral Raise (Machine)
3
12 reps
RPE 7
6A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Lateral Raise (Machine)
3
12 reps
RPE 7
6A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Rear Delt Fly (Cable)
3
12 reps
RPE 7
5
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Rear Delt Fly (Cable)
3
12 reps
RPE 7
5
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Rear Delt Fly (Cable)
3
12 reps
RPE 7
5
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Rear Delt Fly (Cable)
3
12 reps
RPE 7
5
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Overhead Press (Machine)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Run
2
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Run
2
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Run
2
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Run
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Squat (Barbell)
3
8 reps
RPE 7
3
Bench Press (Paused)
3
8 reps
RPE 7
4
Bench Press (Close Grip)
3
12 reps
RPE 7
5
Lunge (Barbell)
3
10 reps
RPE 7
6
Push Up
3
25 reps
RPE 7
7A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
7B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Squat (Barbell)
3
8 reps
RPE 7
3
Bench Press (Paused)
3
8 reps
RPE 7
4
Bench Press (Close Grip)
3
12 reps
RPE 7
5
Lunge (Barbell)
3
10 reps
RPE 7
6
Push Up
3
25 reps
RPE 7
7A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
7B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Squat (Barbell)
3
8 reps
RPE 7
3
Bench Press (Paused)
3
8 reps
RPE 7
4
Bench Press (Close Grip)
3
12 reps
RPE 7
5
Lunge (Barbell)
3
10 reps
RPE 7
6
Push Up
3
25 reps
RPE 7
7A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
7B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Squat (Barbell)
3
8 reps
RPE 7
3
Bench Press (Paused)
3
8 reps
RPE 7
4
Bench Press (Close Grip)
3
12 reps
RPE 7
5
Lunge (Barbell)
3
10 reps
RPE 7
6
Push Up
3
25 reps
RPE 7
7A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
7B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 7
2
Bench Press (Dumbbell)
3
5 reps
RPE 7
3
Lunge (Dumbbell)
3
24 reps
RPE 7
4
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
8 reps
RPE 9
5
Run
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
8 reps
RPE 9
5
Run
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
8 reps
RPE 9
5
Run
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
8 reps
RPE 9
5
Run
2
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
2
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
2
20 mins
-
1B
Bleacher Stair Sprints
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
2
20 mins
-
1B
Bleacher Stair Sprints
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
2
20 mins
-
1B
Bleacher Stair Sprints
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
2
20 mins
-
1B
Bleacher Stair Sprints
2
2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Halting Deadlift
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5A
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
5B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Halting Deadlift
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5A
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
5B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Halting Deadlift
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5A
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
5B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Halting Deadlift
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5A
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
5B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Push Press (Barbell)
4
8 reps
RPE 8
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Run
1
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Push Press (Barbell)
4
8 reps
RPE 8
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Run
1
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Push Press (Barbell)
4
8 reps
RPE 8
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Run
1
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Push Press (Barbell)
4
8 reps
RPE 8
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Run
1
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Machine)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
4
Pendulum Squat
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Run
2
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Run
2
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Run
2
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Run
2
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Squat (Paused)
3
8 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Assisted)
3
12 reps
RPE 7
6A
Hammer Curl
3
10-12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Squat (Paused)
3
8 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Assisted)
3
12 reps
RPE 7
6A
Hammer Curl
3
10-12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Squat (Paused)
3
8 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Assisted)
3
12 reps
RPE 7
6A
Hammer Curl
3
10-12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Squat (Paused)
3
8 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Assisted)
3
12 reps
RPE 7
6A
Hammer Curl
3
10-12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Pec Deck (Machine)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Pec Deck (Machine)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Pec Deck (Machine)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Pec Deck (Machine)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5
Dip (Assisted)
3
10 reps
RPE 8
6
Run
2
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5
Dip (Assisted)
3
10 reps
RPE 8
6
Run
2
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5
Dip (Assisted)
3
10 reps
RPE 8
6
Run
2
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5
Dip (Assisted)
3
10 reps
RPE 8
6
Run
2
30 mins
-
Week 1
1 / 13 Weeks
Day 3
1
Run
1 Set
-
Day 1
1
Run
1 Set
30 mins
-
2
Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Overhead Press (Barbell)
3 Sets
10 Reps
@7
4
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
5
Lateral Raise (Machine)
3 Sets
12 Reps
@7
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@7
6B
Skull Crusher (Dumbbell)
3 Sets
10-12 Reps
@7
7
Abs Crunch (Machine)
3 Sets
20 Reps
@7
Day 2
1
Run
1 Set
30 mins
-
2
Squat (Barbell)
3 Sets
8 Reps
@7
3
Bench Press (Paused)
3 Sets
8 Reps
@7
4
Bench Press (Close Grip)
3 Sets
12 Reps
@7
5
Lunge (Barbell)
3 Sets
10 Reps
@7
6
Push Up
3 Sets
25 Reps
@7
7A
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@7
7B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@7
Day 4
1
Run
1 Set
30 mins
-
2
Halting Deadlift
3 Sets
8 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
5A
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
5B
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
6
Plank
3 Sets
1 mins
-
Day 5
1
Run
1 Set
30 mins
-
2
Squat (Paused)
3 Sets
8 Reps
@7
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
5
Dip (Assisted)
3 Sets
12 Reps
@7
6A
Hammer Curl
3 Sets
10-12 Reps
@7
6B
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@7