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BoostcampPNG

Epic Maximus Workout

by Maximus
5 athletes joined
5.0
(1 rating)

Program Description

MMA to become Alex Pereira

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodyweight Fitness, Olympic Weightlifting, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 31, 2024 12:35
  • Last Edited
    Nov 22, 2024 09:30

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Pendlay Row
3
6-8 reps
RPE 10
2B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
2C
Wrist Curls
3
20+ reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Pendlay Row
3
6-8 reps
RPE 10
2B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
2C
Wrist Curls
3
20+ reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Pendlay Row
3
6-8 reps
RPE 10
2B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
2C
Wrist Curls
3
20+ reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Pendlay Row
3
6-8 reps
RPE 10
2B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
2C
Wrist Curls
3
20+ reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Pendlay Row
3
6-8 reps
RPE 10
2B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
2C
Wrist Curls
3
20+ reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Pendlay Row
3
6-8 reps
RPE 10
2B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
2C
Wrist Curls
3
20+ reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Pendlay Row
3
6-8 reps
RPE 10
2B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
2C
Wrist Curls
3
20+ reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Pendlay Row
3
6-8 reps
RPE 10
2B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
2C
Wrist Curls
3
20+ reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Pendlay Row
3
6-8 reps
RPE 10
2B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
2C
Wrist Curls
3
20+ reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Pendlay Row
3
6-8 reps
RPE 10
2B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
2C
Wrist Curls
3
20+ reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Pendlay Row
3
6-8 reps
RPE 10
2B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
2C
Wrist Curls
3
20+ reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Pendlay Row
3
6-8 reps
RPE 10
2B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
2C
Wrist Curls
3
20+ reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Pendlay Row
3
6-8 reps
RPE 10
2B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
2C
Wrist Curls
3
20+ reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Pendlay Row
3
6-8 reps
RPE 10
2B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
2C
Wrist Curls
3
20+ reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Pendlay Row
3
6-8 reps
RPE 10
2B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
2C
Wrist Curls
3
20+ reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@10
1B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Goblet Squat
3 Sets
10-15 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
@10
3B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
@10
Day 2
1A
Deadlift (Barbell)
3 Sets
3-8 Reps
@10
1B
French Press
3 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Hammer Curl
3 Sets
10-15 Reps
@10
2C
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@9
3
Seated Row (Cable)
3 Sets
8-15 Reps
@10
Day 4
1A
Overhead Press (Barbell)
3 Sets
3-8 Reps
@10
1B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Dip (Weighted)
3 Sets
AMRAP
@10
2B
Hanging Leg Raise
3 Sets
12-20 Reps
@10
3A
Pull-Up (Weighted)
3 Sets
8-15 Reps
@10
3B
Face Pull
3 Sets
15-20 Reps
@10
Day 3
1A
Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-8 Reps
@6
@7.5
@10
1B
Single Arm Pushdown
3 Sets
8-15 Reps
@10
2A
Lat Pulldown
3 Sets
6-10 Reps
@10
2B
Upright Row (Dumbbell)
3 Sets
8-12 Reps
@10
2C
Dead Hang
3 Sets
AMRAP
@10
3
Seated Hamstring Curl
3 Sets
15-20 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Ekbir S.Age 17, Man
8 months ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Ok program but the creator is a prick. Would definitely recommend this program chama😭🙏🗿