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The Crusade

by Brady V.

Program Description

This program aimed at mainly intermediates and some novices that can still work for advanced lifters,is designed to get you generally strong,pack on muscle,and teach you ways to progress your training throughout the rest of your lifting career using clusters,back off sets,and things like dynamic double progression with tried and true movements done with a 5 day a week,upper,lower,full split,this program can be run indefinitely and use one week deloads as you see fit depending on recovery and how advanced you are,you can use any variation of the compounds I list you like if you want or re run it but that’s your choice

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 04, 2024 02:09
  • Last Edited
    Sep 04, 2024 03:01
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
AMRAP
RPE 8-9
2
Hamstring Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
4
Side Crunch (Cable)
2
1 mins
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
AMRAP
RPE 8-9
2
Hamstring Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
4
Side Crunch (Cable)
2
1 mins
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
AMRAP
RPE 8-9
2
Hamstring Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
4
Side Crunch (Cable)
2
1 mins
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
AMRAP
RPE 8-9
2
Hamstring Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
4
Side Crunch (Cable)
2
1 mins
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
AMRAP
RPE 8-9
2
Hamstring Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
4
Side Crunch (Cable)
2
1 mins
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
AMRAP
RPE 8-9
2
Hamstring Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
4
Side Crunch (Cable)
2
1 mins
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
AMRAP
RPE 8-9
2
Hamstring Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
4
Side Crunch (Cable)
2
1 mins
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
AMRAP
RPE 8-9
2
Hamstring Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
4
Side Crunch (Cable)
2
1 mins
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
AMRAP
RPE 8-9
2
Hamstring Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
4
Side Crunch (Cable)
2
1 mins
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
AMRAP
RPE 8-9
2
Hamstring Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
4
Side Crunch (Cable)
2
1 mins
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
AMRAP
RPE 8-9
2
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8
6
Lying Tricep Extension (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
AMRAP
RPE 8-9
2
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8
6
Lying Tricep Extension (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
AMRAP
RPE 8-9
2
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8
6
Lying Tricep Extension (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
AMRAP
RPE 8-9
2
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8
6
Lying Tricep Extension (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
AMRAP
RPE 8-9
2
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8
6
Lying Tricep Extension (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
AMRAP
RPE 8-9
2
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8
6
Lying Tricep Extension (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
AMRAP
RPE 8-9
2
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8
6
Lying Tricep Extension (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
AMRAP
RPE 8-9
2
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8
6
Lying Tricep Extension (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
AMRAP
RPE 8-9
2
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8
6
Lying Tricep Extension (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
AMRAP
RPE 8-9
2
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
15-20 reps
RPE 8
6
Lying Tricep Extension (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
AMRAP
RPE 8-9
2
Shrug (Barbell)
1
2
1
4-6 reps
4-6 reps
12-15 reps
RPE 8
RPE 9
RPE 9
3
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
4
Nordic Curl
1
1 mins
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
AMRAP
RPE 8-9
2
Shrug (Barbell)
1
2
1
4-6 reps
4-6 reps
12-15 reps
RPE 8
RPE 9
RPE 9
3
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
4
Nordic Curl
1
1 mins
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
AMRAP
RPE 8-9
2
Shrug (Barbell)
1
2
1
4-6 reps
4-6 reps
12-15 reps
RPE 8
RPE 9
RPE 9
3
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
4
Nordic Curl
1
1 mins
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
AMRAP
RPE 8-9
2
Shrug (Barbell)
1
2
1
4-6 reps
4-6 reps
12-15 reps
RPE 8
RPE 9
RPE 9
3
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
4
Nordic Curl
1
1 mins
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
AMRAP
RPE 8-9
2
Shrug (Barbell)
1
2
1
4-6 reps
4-6 reps
12-15 reps
RPE 8
RPE 9
RPE 9
3
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
4
Nordic Curl
1
1 mins
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
AMRAP
RPE 8-9
2
Shrug (Barbell)
1
2
1
4-6 reps
4-6 reps
12-15 reps
RPE 8
RPE 9
RPE 9
3
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
4
Nordic Curl
1
1 mins
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
AMRAP
RPE 8-9
2
Shrug (Barbell)
1
2
1
4-6 reps
4-6 reps
12-15 reps
RPE 8
RPE 9
RPE 9
3
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
4
Nordic Curl
1
1 mins
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
AMRAP
RPE 8-9
2
Shrug (Barbell)
1
2
1
4-6 reps
4-6 reps
12-15 reps
RPE 8
RPE 9
RPE 9
3
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
4
Nordic Curl
1
1 mins
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
AMRAP
RPE 8-9
2
Shrug (Barbell)
1
2
1
4-6 reps
4-6 reps
12-15 reps
RPE 8
RPE 9
RPE 9
3
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
4
Nordic Curl
1
1 mins
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
AMRAP
RPE 8-9
2
Shrug (Barbell)
1
2
1
4-6 reps
4-6 reps
12-15 reps
RPE 8
RPE 9
RPE 9
3
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
4
Nordic Curl
1
1 mins
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
3
AMRAP
RPE 8-9
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
6
Preacher Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Reverse Pec Deck
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
3
AMRAP
RPE 8-9
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
6
Preacher Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Reverse Pec Deck
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
3
AMRAP
RPE 8-9
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
6
Preacher Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Reverse Pec Deck
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
3
AMRAP
RPE 8-9
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
6
Preacher Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Reverse Pec Deck
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
3
AMRAP
RPE 8-9
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
6
Preacher Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Reverse Pec Deck
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
3
AMRAP
RPE 8-9
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
6
Preacher Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Reverse Pec Deck
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
3
AMRAP
RPE 8-9
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
6
Preacher Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Reverse Pec Deck
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
3
AMRAP
RPE 8-9
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
6
Preacher Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Reverse Pec Deck
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
3
AMRAP
RPE 8-9
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
6
Preacher Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Reverse Pec Deck
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
3
AMRAP
RPE 8-9
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
6
Preacher Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Reverse Pec Deck
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
AMRAP
RPE 8-9
2
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
AMRAP
RPE 8-9
2
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
AMRAP
RPE 8-9
2
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
AMRAP
RPE 8-9
2
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
AMRAP
RPE 8-9
2
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
AMRAP
RPE 8-9
2
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
AMRAP
RPE 8-9
2
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
AMRAP
RPE 8-9
2
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
AMRAP
RPE 8-9
2
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
AMRAP
RPE 8-9
2
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Seated Calf Raise
3
12-15 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
AMRAP
@8-9
2
Hamstring Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
3
Hack Squat
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@9.5
4
Side Crunch (Cable)
2 Sets
1 mins
@9
5
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Larsen Press (Barbell)
3 Sets
AMRAP
@8-9
2
Dumbbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
4
Pec Deck (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
15-20 Reps
@8
6
Lying Tricep Extension (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 3
1
Deficit Deadlift (Barbell)
3 Sets
AMRAP
@8-9
2
Shrug (Barbell)
1 Set
2 Sets
1 Set
4-6 Reps
4-6 Reps
12-15 Reps
@8
@9
@9
3
Reverse Wrist Curl (Barbell)
2 Sets
10-12 Reps
@8
4
Nordic Curl
1 Set
1 mins
@8
5
Hanging Leg Raise
3 Sets
AMRAP
@8
Day 4
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@9.5
3
Lateral Raise (Dumbbell)
1 Set
3 Sets
12-15 Reps
12-15 Reps
@8
@9
4
Seated Military Press (Smith Machine)
3 Sets
AMRAP
@8-9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-9
6
Preacher Curl (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
7
Reverse Pec Deck
2 Sets
12-15 Reps
@8
Day 5
1
Belt Squat
3 Sets
AMRAP
@8-9
2
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Seated Calf Raise
3 Sets
12-15 Reps
@8