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Stagnation Station

by Laziestcrisis

Program Description

A full body asynchronous split to generate and manage fatigue, this works as a 3 day/week program so will functionally run as an asynchronous 3 day split 16 Week program or an analogue 4 day/week which is only recommended if rest and recovery is well under control.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 31, 2025 06:20
  • Last Edited
    Jun 18, 2025 12:53

Summary

Break through your plateaus with Stagnation Station, a focused 12-week program designed to reignite your strength gains. Committing to four days a week, you'll engage in a variety of compound and isolation exercises, including barbell bench presses, bent-over rows, and safety bar squats, ensuring a comprehensive approach to muscle building. Each session is crafted to challenge your limits, utilizing high-intensity sets to push your performance to new heights. Get ready to transform your routine and experience the progress you've been waiting for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9
2
Bench Press (Close Grip)
1
10 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
8 reps
RPE 9
4
Pendulum Squat
2
10 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9
2
Bench Press (Close Grip)
1
10 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
8 reps
RPE 9
4
Pendulum Squat
2
10 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9
2
Bench Press (Close Grip)
1
10 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
8 reps
RPE 9
4
Pendulum Squat
2
10 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9
2
Bench Press (Close Grip)
1
10 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
8 reps
RPE 9
4
Pendulum Squat
2
10 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9
2
Bench Press (Close Grip)
1
10 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
8 reps
RPE 9
4
Pendulum Squat
2
10 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9
2
Bench Press (Close Grip)
1
10 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
8 reps
RPE 9
4
Pendulum Squat
2
10 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9
2
Bench Press (Close Grip)
1
10 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
8 reps
RPE 9
4
Pendulum Squat
2
10 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9
2
Bench Press (Close Grip)
1
10 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
8 reps
RPE 9
4
Pendulum Squat
2
10 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9
2
Bench Press (Close Grip)
1
10 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
8 reps
RPE 9
4
Pendulum Squat
2
10 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9
2
Bench Press (Close Grip)
1
10 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
8 reps
RPE 9
4
Pendulum Squat
2
10 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9
2
Bench Press (Close Grip)
1
10 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
8 reps
RPE 9
4
Pendulum Squat
2
10 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9
2
Bench Press (Close Grip)
1
10 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
8 reps
RPE 9
4
Pendulum Squat
2
10 reps
RPE 8
5
Calf Raise (Machine)
2
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl Reverse Grip EzyBar
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl Reverse Grip EzyBar
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl Reverse Grip EzyBar
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl Reverse Grip EzyBar
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl Reverse Grip EzyBar
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl Reverse Grip EzyBar
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl Reverse Grip EzyBar
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl Reverse Grip EzyBar
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl Reverse Grip EzyBar
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl Reverse Grip EzyBar
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl Reverse Grip EzyBar
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Stiff Leg Deadlift
1
1
1
6 reps
6 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl Reverse Grip EzyBar
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Safety Bar Squat
2
8 reps
RPE 9
3
Bench Press (Barbell)
2
12 reps
RPE 8
4
Bench Press (Close Grip)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Safety Bar Squat
2
8 reps
RPE 9
3
Bench Press (Barbell)
2
12 reps
RPE 8
4
Bench Press (Close Grip)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Safety Bar Squat
2
8 reps
RPE 9
3
Bench Press (Barbell)
2
12 reps
RPE 8
4
Bench Press (Close Grip)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Safety Bar Squat
2
8 reps
RPE 9
3
Bench Press (Barbell)
2
12 reps
RPE 8
4
Bench Press (Close Grip)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Safety Bar Squat
2
8 reps
RPE 9
3
Bench Press (Barbell)
2
12 reps
RPE 8
4
Bench Press (Close Grip)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Safety Bar Squat
2
8 reps
RPE 9
3
Bench Press (Barbell)
2
12 reps
RPE 8
4
Bench Press (Close Grip)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Safety Bar Squat
2
8 reps
RPE 9
3
Bench Press (Barbell)
2
12 reps
RPE 8
4
Bench Press (Close Grip)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Safety Bar Squat
2
8 reps
RPE 9
3
Bench Press (Barbell)
2
12 reps
RPE 8
4
Bench Press (Close Grip)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Safety Bar Squat
2
8 reps
RPE 9
3
Bench Press (Barbell)
2
12 reps
RPE 8
4
Bench Press (Close Grip)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Safety Bar Squat
2
8 reps
RPE 9
3
Bench Press (Barbell)
2
12 reps
RPE 8
4
Bench Press (Close Grip)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Safety Bar Squat
2
8 reps
RPE 9
3
Bench Press (Barbell)
2
12 reps
RPE 8
4
Bench Press (Close Grip)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Safety Bar Squat
2
8 reps
RPE 9
3
Bench Press (Barbell)
2
12 reps
RPE 8
4
Bench Press (Close Grip)
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Chin-Up (Assisted)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Leg Extension
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Hamstring Curl
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Chin-Up (Assisted)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Leg Extension
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Hamstring Curl
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Chin-Up (Assisted)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Leg Extension
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Hamstring Curl
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Chin-Up (Assisted)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Leg Extension
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Hamstring Curl
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Chin-Up (Assisted)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Leg Extension
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Hamstring Curl
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Chin-Up (Assisted)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Leg Extension
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Hamstring Curl
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Chin-Up (Assisted)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Leg Extension
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Hamstring Curl
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Chin-Up (Assisted)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Leg Extension
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Hamstring Curl
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Chin-Up (Assisted)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Leg Extension
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Hamstring Curl
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Chin-Up (Assisted)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Leg Extension
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Hamstring Curl
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Chin-Up (Assisted)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Leg Extension
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Hamstring Curl
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Chin-Up (Assisted)
2
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Leg Extension
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Hamstring Curl
1
1
15 reps
15 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@9
2
Bench Press (Close Grip)
1 Set
10 Reps
@9
3
Seated Overhead Press (Barbell)
2 Sets
8 Reps
@9
4
Pendulum Squat
2 Sets
10 Reps
@8
5
Calf Raise (Machine)
2 Sets
20 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
Day 2
1
Bent Over Row (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6 Reps
6 Reps
12 Reps
@8
@9
@10
3
Wide Grip Pull-Up
1 Set
1 Set
8 Reps
8 Reps
@8
@10
4
Preacher Curl (EZ Bar)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
5
Preacher Curl Reverse Grip EzyBar
1 Set
1 Set
15 Reps
15 Reps
@8
@10
Day 3
1
Single Leg Press
1 Set
1 Set
8 Reps
8 Reps
@8
@10
2
Safety Bar Squat
2 Sets
8 Reps
@9
3
Bench Press (Barbell)
2 Sets
12 Reps
@8
4
Bench Press (Close Grip)
1 Set
1 Set
15 Reps
15 Reps
@8
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
Day 4
1
Pull-Up (Assisted)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
2
Pull-Up (Assisted)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
3
Chin-Up (Assisted)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
15 Reps
-
5
Stiff Leg Deadlift
3 Sets
10 Reps
@8
6
Leg Extension
1 Set
1 Set
20 Reps
20 Reps
@8
@10
7
Hamstring Curl
1 Set
1 Set
15 Reps
15 Reps
@8
@10