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deadlift program + bodybuilding

by Mikkel N.
1 athletes joined

Program Description

yadayadayada

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 25, 2025 04:58
  • Last Edited
    Oct 29, 2025 07:14
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17%
Glutes
12.8%
Hamstrings
8.5%
Lower Back
8.5%
Biceps
8.3%
Triceps
8.1%
Front Delts
6.6%
Upper Back
6.3%
Middle Delts
6%
Lats
5.9%
Chest
5.4%
Abs
4.9%
Forearms
1.2%
Rear Delts
0.3%
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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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
80%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
81%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
82%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
83%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
84%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
85%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
86%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
87%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
88%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
89%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
90%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
91%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
92%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
93%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 6
2
Deadlift (Barbell)
8
2 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
French Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
French Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
French Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
French Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
French Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
French Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
French Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
French Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
French Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
French Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
French Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
French Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
French Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
5
Overhead Press (Barbell)
2
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
French Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
5
4 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
80%
3
Pull-Up (Weighted)
2
6-10 reps
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
81%
3
Pull-Up (Weighted)
2
6-10 reps
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
82%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
83%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
84%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
85%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
86%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
87%
3
Pull-Up (Weighted)
2
6-10 reps
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
88%
3
Pull-Up (Weighted)
2
6-10 reps
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
89%
3
Pull-Up (Weighted)
2
6-10 reps
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
90%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
91%
3
Pull-Up (Weighted)
2
6-10 reps
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
92%
3
Pull-Up (Weighted)
2
6-10 reps
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
93%
3
Pull-Up (Weighted)
2
6-10 reps
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 10
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 10
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 10
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 10
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 10
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 10
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 10
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 10
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 10
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 10
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 10
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 10
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 10
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 10
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
6
French Press
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
80%
3
Barbell Row
1
8-12 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
81%
3
Barbell Row
1
8-12 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
82%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
83%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
81%
3
Barbell Row
1
8-12 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
85%
3
Barbell Row
1
8-12 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
86%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
87%
3
Barbell Row
1
8-12 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
88%
3
Barbell Row
1
8-12 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
89%
3
Pull-Up (Weighted)
2
6-10 reps
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
90%
3
T-Bar Row
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
91%
3
Barbell Row
1
8-12 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
92%
3
Barbell Row
1
8-12 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
8
2 reps
85%
3
Barbell Row
1
8-12 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
Week 1
1 / 15 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
2 Reps
90%
2
Deadlift (Barbell)
8 Sets
2 Reps
80%
3
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
4
Barbell Row
1 Set
6-10 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
2 Reps
90%
2
Deadlift (Barbell)
8 Sets
2 Reps
80%
3
Barbell Row
1 Set
8-12 Reps
@10
4
T-Bar Row
2 Sets
6-10 Reps
@10
Day 1
1
Deadlift (Barbell)
1 Set
2 Reps
90%
2
Deadlift (Barbell)
8 Sets
2 Reps
80%
3
T-Bar Row
2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)
1 Set
8-12 Reps
-
Day 4
1
Dip (Weighted)
2 Sets
6-10 Reps
@10
2
Overhead Press (Barbell)
2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
4
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
6
French Press
2 Sets
10-15 Reps
@10
7
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@10
Day 2
1
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
3
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
4
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@10
5
Overhead Press (Barbell)
2 Sets
6-10 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
7
French Press
2 Sets
6-10 Reps
@10