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BoostcampPNG

6/6 Volume Intensity 5 Days

by David Langbein

Program Description

Volumen 6 Wochen - Volumize Progression Empfohlene Wochenplanung Tag 1 : Samstag Tag 2 : Sonntag Tag 3 : Dienstag Tag 4 : Mittwoch Tag 5 : Donnerstag Jede Woche Steigert sich die Satz Zahl für ein höheres Volumen. Gewicht kann, muss aber nicht höher geschraubt werden. Woche 1-3 55-65%, Woche 4-6 60-75% Intensity 6 Wochen - Wave Progression Gleiche Rep Range, Gleiche Satz Zahl, nur das Gewicht geht von Woche für Woche hoch. RPE ist eine Empfehlung um Auto Regulation einfügen zu können, ansonsten pro Woche auf die Mainlifts 2,5kg Drauf. Zusatz und Isos 12 Wochen - Dynamic Double Progression Gleiche Wiederholungen und Satz Zahlen. Gewicht wird erst Erhöht, sobald man die angegebene Wiederholungszahl Packt https://www.youtube.com/watch?v=lGQl9OhPCoE&list=PLnL8KVL-UzFLEap1x8DnudvbPWwHnXNR1&index=104

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 25, 2024 02:27
  • Last Edited
    Jul 05, 2024 09:51
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
12 reps
55%
2
Overhead Press (Barbell)
3
12 reps
55%
3
Chin-Up (Weighted)
2
8 reps
RPE 8-9
4
Pull-Up (Weighted)
1
8 reps
RPE 8-9
5A
Pullover (EZ Bar)
3
10-12 reps
RPE 9-10
5B
Lu Raise
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
12 reps
55%
2
Overhead Press (Barbell)
4
12 reps
55%
3
Chin-Up (Weighted)
2
8 reps
RPE 8-9
4
Pull-Up (Weighted)
1
8 reps
RPE 8-9
5A
Pullover (EZ Bar)
3
10-12 reps
RPE 9-10
5B
Lu Raise
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
12 reps
55%
2
Overhead Press (Barbell)
5
12 reps
55%
3
Chin-Up (Weighted)
2
8 reps
RPE 8-9
4
Pull-Up (Weighted)
1
8 reps
RPE 8-9
5A
Pullover (EZ Bar)
3
10-12 reps
RPE 9-10
5B
Lu Raise
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
10 reps
60%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Chin-Up (Weighted)
2
8 reps
RPE 8-9
4
Pull-Up (Weighted)
1
8 reps
RPE 8-9
5A
Pullover (EZ Bar)
3
10-12 reps
RPE 9-10
5B
Lu Raise
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
10 reps
60%
2
Overhead Press (Barbell)
4
10 reps
60%
3
Chin-Up (Weighted)
2
8 reps
RPE 8-9
4
Pull-Up (Weighted)
1
8 reps
RPE 8-9
5A
Pullover (EZ Bar)
3
10-12 reps
RPE 9-10
5B
Lu Raise
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
10 reps
60%
2
Overhead Press (Barbell)
5
10 reps
60%
3
Chin-Up (Weighted)
2
8 reps
RPE 8-9
4
Pull-Up (Weighted)
1
8 reps
RPE 8-9
5A
Pullover (EZ Bar)
3
10-12 reps
RPE 9-10
5B
Lu Raise
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
5 reps
RPE 6
2
Long Pause Bench Press
2
8 reps
RPE 6
3
Overhead Press (Barbell)
3
5 reps
RPE 6
4
Overhead Press (Barbell)
2
8 reps
RPE 6
5
Chin-Up (Weighted)
2
8 reps
RPE 8-9
6
Pull-Up (Weighted)
1
8 reps
RPE 8-9
7A
Pullover (EZ Bar)
3
10-12 reps
RPE 9-10
7B
Lu Raise
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
5 reps
RPE 7
2
Long Pause Bench Press
2
8 reps
RPE 7
3
Overhead Press (Barbell)
3
5 reps
RPE 7
4
Overhead Press (Barbell)
2
8 reps
RPE 7
5
Chin-Up (Weighted)
2
8 reps
RPE 8-9
6
Pull-Up (Weighted)
1
8 reps
RPE 8-9
7A
Pullover (EZ Bar)
3
10-12 reps
RPE 9-10
7B
Lu Raise
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
5 reps
RPE 8
2
Long Pause Bench Press
2
8 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8
5
Chin-Up (Weighted)
2
8 reps
RPE 8-9
6
Pull-Up (Weighted)
1
8 reps
RPE 8-9
7A
Pullover (EZ Bar)
3
10-12 reps
RPE 9-10
7B
Lu Raise
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
3 reps
RPE 6
2
Long Pause Bench Press
2
6 reps
RPE 6
3
Overhead Press (Barbell)
3
3 reps
RPE 6
4
Overhead Press (Barbell)
2
6 reps
RPE 6
5
Chin-Up (Weighted)
2
8 reps
RPE 8-9
6
Pull-Up (Weighted)
1
8 reps
RPE 8-9
7A
Pullover (EZ Bar)
3
10-12 reps
RPE 9-10
7B
Lu Raise
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
3 reps
RPE 7
2
Long Pause Bench Press
2
6 reps
RPE 7
3
Overhead Press (Barbell)
3
3 reps
RPE 7
4
Overhead Press (Barbell)
2
6 reps
RPE 7
5
Chin-Up (Weighted)
2
8 reps
RPE 8-9
6
Pull-Up (Weighted)
1
8 reps
RPE 8-9
7A
Pullover (EZ Bar)
3
10-12 reps
RPE 9-10
7B
Lu Raise
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
3 reps
RPE 8
2
Long Pause Bench Press
2
6 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8
4
Overhead Press (Barbell)
2
6 reps
RPE 8
5
Chin-Up (Weighted)
2
8 reps
RPE 8-9
6
Pull-Up (Weighted)
1
8 reps
RPE 8-9
7A
Pullover (EZ Bar)
3
10-12 reps
RPE 9-10
7B
Lu Raise
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
12 reps
55%
2
Romanian Deadlift (Barbell)
3
12 reps
55%
3
Lying Leg Raise
3
10-12 reps
RPE 9-10
4
Jump Rope
1
10-20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
55%
2
Romanian Deadlift (Barbell)
4
12 reps
55%
3
Lying Leg Raise
3
10-12 reps
RPE 9-10
4
Jump Rope
1
10-20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
55%
2
Romanian Deadlift (Barbell)
5
12 reps
55%
3
Lying Leg Raise
3
10-12 reps
RPE 9-10
4
Jump Rope
1
10-20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Lying Leg Raise
3
10-12 reps
RPE 9-10
4
Jump Rope
1
10-20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
60%
2
Romanian Deadlift (Barbell)
4
10 reps
60%
3
Lying Leg Raise
3
10-12 reps
RPE 9-10
4
Jump Rope
1
10-20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
10 reps
60%
2
Romanian Deadlift (Barbell)
5
10 reps
60%
3
Lying Leg Raise
3
10-12 reps
RPE 9-10
4
Jump Rope
1
10-20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
Squat (Low Bar)
2
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
5
Lying Leg Raise
3
10-12 reps
RPE 9-10
6
Jump Rope
1
10-20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 7
2
Squat (Low Bar)
2
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
5
Lying Leg Raise
3
10-12 reps
RPE 9-10
6
Jump Rope
1
10-20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Squat (Low Bar)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Lying Leg Raise
3
10-12 reps
RPE 9-10
6
Jump Rope
1
10-20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 6
2
Squat (Low Bar)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
5
Lying Leg Raise
3
10-12 reps
RPE 9-10
6
Jump Rope
1
10-20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 7
2
Squat (Low Bar)
2
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
Lying Leg Raise
3
10-12 reps
RPE 9-10
6
Jump Rope
1
10-20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 8
2
Squat (Low Bar)
2
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
5
Lying Leg Raise
3
10-12 reps
RPE 9-10
6
Jump Rope
1
10-20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
55%
2
Bent Over Row (Barbell, Paused)
3
12 reps
55%
3
Dip (Weighted)
2
8 reps
RPE 8-9
4
Dip (Bodyweight)
1
AMRAP
RPE 10
5A
Face Pull
3
10-12 reps
RPE 9-10
5B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5C
Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
5D
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
55%
2
Bent Over Row (Barbell, Paused)
4
12 reps
55%
3
Dip (Weighted)
2
8 reps
RPE 8-9
4
Dip (Bodyweight)
1
AMRAP
RPE 10
5A
Face Pull
3
10-12 reps
RPE 9-10
5B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5C
Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
5D
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
55%
2
Bent Over Row (Barbell, Paused)
5
12 reps
55%
3
Dip (Weighted)
2
8 reps
RPE 8-9
4
Dip (Bodyweight)
1
AMRAP
RPE 10
5A
Face Pull
3
10-12 reps
RPE 9-10
5B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5C
Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
5D
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
60%
2
Bent Over Row (Barbell, Paused)
3
10 reps
60%
3
Dip (Weighted)
2
8 reps
RPE 8-9
4
Dip (Bodyweight)
1
AMRAP
RPE 10
5A
Face Pull
3
10-12 reps
RPE 9-10
5B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5C
Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
5D
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
60%
2
Bent Over Row (Barbell, Paused)
4
10 reps
60%
3
Dip (Weighted)
2
8 reps
RPE 8-9
4
Dip (Bodyweight)
1
AMRAP
RPE 10
5A
Face Pull
3
10-12 reps
RPE 9-10
5B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5C
Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
5D
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10 reps
60%
2
Bent Over Row (Barbell, Paused)
5
10 reps
60%
3
Dip (Weighted)
2
8 reps
RPE 8-9
4
Dip (Bodyweight)
1
AMRAP
RPE 10
5A
Face Pull
3
10-12 reps
RPE 9-10
5B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5C
Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
5D
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Barbell)
2
8 reps
RPE 6
3
Bent Over Row (Barbell, Paused)
3
5 reps
RPE 6
4
Bent Over Row (Barbell, Paused)
2
8 reps
RPE 6
5
Dip (Weighted)
2
8 reps
RPE 8-9
6
Dip (Bodyweight)
1
AMRAP
RPE 10
7A
Face Pull
3
10-12 reps
RPE 9-10
7B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
7C
Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
7D
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7
3
Bent Over Row (Barbell, Paused)
3
5 reps
RPE 7
4
Bent Over Row (Barbell, Paused)
2
8 reps
RPE 7
5
Dip (Weighted)
2
8 reps
RPE 8-9
6
Dip (Bodyweight)
1
AMRAP
RPE 10
7A
Face Pull
3
10-12 reps
RPE 9-10
7B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
7C
Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
7D
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
5 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
2
8 reps
RPE 8
5
Dip (Weighted)
2
8 reps
RPE 8-9
6
Dip (Bodyweight)
1
AMRAP
RPE 10
7A
Face Pull
3
10-12 reps
RPE 9-10
7B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
7C
Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
7D
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
RPE 6
2
Incline Bench Press (Barbell)
2
6 reps
RPE 6
3
Bent Over Row (Barbell, Paused)
3
3 reps
RPE 6
4
Bent Over Row (Barbell, Paused)
2
6 reps
RPE 6
5
Dip (Weighted)
2
8 reps
RPE 8-9
6
Dip (Bodyweight)
1
AMRAP
RPE 10
7A
Face Pull
3
10-12 reps
RPE 9-10
7B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
7C
Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
7D
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
RPE 7
2
Incline Bench Press (Barbell)
2
6 reps
RPE 7
3
Bent Over Row (Barbell, Paused)
3
3 reps
RPE 7
4
Bent Over Row (Barbell, Paused)
2
6 reps
RPE 7
5
Dip (Weighted)
2
8 reps
RPE 8-9
6
Dip (Bodyweight)
1
AMRAP
RPE 10
7A
Face Pull
3
10-12 reps
RPE 9-10
7B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
7C
Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
7D
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
RPE 8
2
Incline Bench Press (Barbell)
2
6 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
3 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
2
6 reps
RPE 8
5
Dip (Weighted)
2
8 reps
RPE 8-9
6
Dip (Bodyweight)
1
AMRAP
RPE 10
7A
Face Pull
3
10-12 reps
RPE 9-10
7B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
7C
Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
7D
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Front Squat (Barbell)
3
12 reps
55%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Decline Crunch
3
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
55%
2
Front Squat (Barbell)
4
12 reps
55%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Decline Crunch
3
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
55%
2
Front Squat (Barbell)
5
12 reps
55%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Decline Crunch
3
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
60%
2
Front Squat (Barbell)
3
10 reps
60%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Decline Crunch
3
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
60%
2
Front Squat (Barbell)
4
10 reps
60%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Decline Crunch
3
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
60%
2
Front Squat (Barbell)
5
10 reps
60%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Decline Crunch
3
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Deadlift (Barbell)
2
8 reps
RPE 6
3
Front Squat (Barbell)
3
8 reps
RPE 6
4
Front Squat (Barbell)
2
10 reps
RPE 6
5
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
6
Decline Crunch
3
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
2
8 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Front Squat (Barbell)
2
10 reps
RPE 7
5
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
6
Decline Crunch
3
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
2
8 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Front Squat (Barbell)
2
10 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
6
Decline Crunch
3
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Deadlift (Barbell)
2
6 reps
RPE 6
3
Front Squat (Barbell)
3
6 reps
RPE 6
4
Front Squat (Barbell)
2
8 reps
RPE 6
5
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
6
Decline Crunch
3
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Deadlift (Barbell)
2
6 reps
RPE 7
3
Front Squat (Barbell)
3
6 reps
RPE 7
4
Front Squat (Barbell)
2
8 reps
RPE 7
5
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
6
Decline Crunch
3
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Deadlift (Barbell)
2
6 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
RPE 8
4
Front Squat (Barbell)
2
8 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
6
Decline Crunch
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
55%
2
Overhead Press (Barbell)
3
12 reps
55%
3
Pull-Up (Weighted)
2
8 reps
RPE 8-9
4
Chin-Up (Weighted)
1
8 reps
RPE 8-9
5A
Chest Fly (Machine)
3
10-12 reps
RPE 9-10
5B
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9-10
6
Punching Bag
1
17 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
55%
2
Overhead Press (Barbell)
4
12 reps
55%
3
Pull-Up (Weighted)
2
8 reps
RPE 8-9
4
Chin-Up (Weighted)
1
8 reps
RPE 8-9
5A
Chest Fly (Machine)
3
10-12 reps
RPE 9-10
5B
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9-10
6
Punching Bag
1
17 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
55%
2
Overhead Press (Barbell)
5
12 reps
55%
3
Pull-Up (Weighted)
2
8 reps
RPE 8-9
4
Chin-Up (Weighted)
1
8 reps
RPE 8-9
5A
Chest Fly (Machine)
3
10-12 reps
RPE 9-10
5B
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9-10
6
Punching Bag
1
17 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
60%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Pull-Up (Weighted)
2
8 reps
RPE 8-9
4
Chin-Up (Weighted)
1
8 reps
RPE 8-9
5A
Chest Fly (Machine)
3
10-12 reps
RPE 9-10
5B
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9-10
6
Punching Bag
1
17 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
60%
2
Overhead Press (Barbell)
4
10 reps
60%
3
Pull-Up (Weighted)
2
8 reps
RPE 8-9
4
Chin-Up (Weighted)
1
8 reps
RPE 8-9
5A
Chest Fly (Machine)
3
10-12 reps
RPE 9-10
5B
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9-10
6
Punching Bag
1
17 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
60%
2
Overhead Press (Barbell)
5
10 reps
60%
3
Pull-Up (Weighted)
2
8 reps
RPE 8-9
4
Chin-Up (Weighted)
1
8 reps
RPE 8-9
5A
Chest Fly (Machine)
3
10-12 reps
RPE 9-10
5B
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9-10
6
Punching Bag
1
17 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
2
8 reps
RPE 6
3
Overhead Press (Barbell)
3
5 reps
RPE 6
4
Overhead Press (Barbell)
2
8 reps
RPE 6
5
Pull-Up (Weighted)
2
8 reps
RPE 8-9
6
Chin-Up (Weighted)
1
8 reps
RPE 8-9
7A
Chest Fly (Machine)
3
10-12 reps
RPE 9-10
7B
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9-10
8
Punching Bag
1
17 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Bench Press (Barbell)
2
8 reps
RPE 7
3
Overhead Press (Barbell)
3
5 reps
RPE 7
4
Overhead Press (Barbell)
2
8 reps
RPE 7
5
Pull-Up (Weighted)
2
8 reps
RPE 8-9
6
Chin-Up (Weighted)
1
8 reps
RPE 8-9
7A
Chest Fly (Machine)
3
10-12 reps
RPE 9-10
7B
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9-10
8
Punching Bag
1
17 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
2
8 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8-9
6
Chin-Up (Weighted)
1
8 reps
RPE 8-9
7A
Chest Fly (Machine)
3
10-12 reps
RPE 9-10
7B
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9-10
8
Punching Bag
1
17 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
2
6 reps
RPE 6
3
Overhead Press (Barbell)
3
3 reps
RPE 6
4
Overhead Press (Barbell)
2
6 reps
RPE 6
5
Pull-Up (Weighted)
2
8 reps
RPE 8-9
6
Chin-Up (Weighted)
1
8 reps
RPE 8-9
7A
Chest Fly (Machine)
3
10-12 reps
RPE 9-10
7B
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9-10
8
Punching Bag
1
17 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7
2
Bench Press (Barbell)
2
6 reps
RPE 7
3
Overhead Press (Barbell)
3
3 reps
RPE 7
4
Overhead Press (Barbell)
2
6 reps
RPE 7
5
Pull-Up (Weighted)
2
8 reps
RPE 8-9
6
Chin-Up (Weighted)
1
8 reps
RPE 8-9
7A
Chest Fly (Machine)
3
10-12 reps
RPE 9-10
7B
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9-10
8
Punching Bag
1
17 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
2
6 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8
4
Overhead Press (Barbell)
2
6 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8-9
6
Chin-Up (Weighted)
1
8 reps
RPE 8-9
7A
Chest Fly (Machine)
3
10-12 reps
RPE 9-10
7B
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9-10
8
Punching Bag
1
17 mins
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Long Pause Bench Press
3 Sets
12 Reps
55%
2
Overhead Press (Barbell)
3 Sets
12 Reps
55%
3
Chin-Up (Weighted)
2 Sets
8 Reps
@8-9
4
Pull-Up (Weighted)
1 Set
8 Reps
@8-9
5A
Pullover (EZ Bar)
3 Sets
10-12 Reps
@9-10
5B
Lu Raise
3 Sets
10-12 Reps
@9-10
Day 2
1
Squat (Low Bar)
3 Sets
12 Reps
55%
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
55%
3
Lying Leg Raise
3 Sets
10-12 Reps
@9-10
4
Jump Rope
1 Set
10-20 mins
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
55%
2
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
55%
3
Dip (Weighted)
2 Sets
8 Reps
@8-9
4
Dip (Bodyweight)
1 Set
AMRAP
@10
5A
Face Pull
3 Sets
10-12 Reps
@9-10
5B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@9-10
5C
Tricep Extension (Cable)
3 Sets
10-12 Reps
@9-10
5D
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9-10
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Front Squat (Barbell)
3 Sets
12 Reps
55%
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8-9
4
Decline Crunch
3 Sets
AMRAP
@9-10
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
55%
2
Overhead Press (Barbell)
3 Sets
12 Reps
55%
3
Pull-Up (Weighted)
2 Sets
8 Reps
@8-9
4
Chin-Up (Weighted)
1 Set
8 Reps
@8-9
5A
Chest Fly (Machine)
3 Sets
10-12 Reps
@9-10
5B
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@9-10
6
Punching Bag
1 Set
17 mins
@9-10