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BoostcampPNG

Conquest

by Imperial

Program Description

Increase strength on the Squat, Bench, Dead-lift, Overhead press and Pull-ups. Added hypertrophy work for a well balanced Physique with extra accessories to support the main lifts. The program is perfect for people between Body building, Power-lifting, and Strength training you can easily switch to any after this program.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 19, 2025 05:46
  • Last Edited
    Jul 19, 2025 12:01
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Barbell Row
3
8-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Back Extension
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Back Extension
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Back Extension
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Back Extension
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Back Extension
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Back Extension
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Back Extension
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Back Extension
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Back Extension
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Back Extension
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Back Extension
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Back Extension
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
2
1
RPE 7
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Preacher Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Tempo Squat (Barbell)
2
10 reps
RPE 8-9
3
Standing Calf Raise
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Tempo Squat (Barbell)
2
10 reps
RPE 8-9
3
Standing Calf Raise
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Tempo Squat (Barbell)
2
10 reps
RPE 8-9
3
Standing Calf Raise
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Tempo Squat (Barbell)
2
10 reps
RPE 8-9
3
Standing Calf Raise
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Tempo Squat (Barbell)
2
10 reps
RPE 8-9
3
Standing Calf Raise
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Tempo Squat (Barbell)
2
10 reps
RPE 8-9
3
Standing Calf Raise
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Tempo Squat (Barbell)
2
10 reps
RPE 8-9
3
Standing Calf Raise
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Tempo Squat (Barbell)
2
10 reps
RPE 8-9
3
Standing Calf Raise
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Tempo Squat (Barbell)
2
10 reps
RPE 8-9
3
Standing Calf Raise
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Tempo Squat (Barbell)
2
10 reps
RPE 8-9
3
Standing Calf Raise
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Tempo Squat (Barbell)
2
10 reps
RPE 8-9
3
Standing Calf Raise
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Tempo Squat (Barbell)
2
10 reps
RPE 8-9
3
Standing Calf Raise
3
10-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
5
Leg Curl
3
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
8-12 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
8-12 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
8-12 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
8-12 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
8-12 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
8-12 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
8-12 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
8-12 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
8-12 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
8-12 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
8-12 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
8-12 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Dead Hang
1
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
-
2
Pull-Up (Weighted)
2 Sets
1 Set
@7
@10
3
Bench Press (Close Grip)
3 Sets
10-15 Reps
-
4
Barbell Row
3 Sets
8-10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Calf Raise (Machine)
3 Sets
10-15 Reps
-
3
Back Extension
3 Sets
10-15 Reps
-
4
Hanging Knee Raise
3 Sets
AMRAP
-
5
Leg Curl
3 Sets
10-15 Reps
-
6
Leg Extension
3 Sets
10-15 Reps
-
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Pull-Up (Weighted)
2 Sets
1 Set
@7
@10
3
Chest Fly (Cable)
3 Sets
10-15 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10-15 Reps
-
5
Reverse Pec Deck
3 Sets
10-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Tempo Squat (Barbell)
2 Sets
10 Reps
@8-9
3
Standing Calf Raise
3 Sets
10-15 Reps
-
4
Hanging Knee Raise
3 Sets
AMRAP
-
5
Leg Curl
3 Sets
10-15 Reps
-
6
Leg Extension
3 Sets
10-15 Reps
-
Day 5
1A
Bayesian Curl
2 Sets
8-12 Reps
@10
1B
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
2
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
5
Dead Hang
1 Set
@10