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Bear Program

by Jason Cerenado

Program Description

Perfect for retraining and building a bear build and strength.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 15, 2026 02:03
  • Last Edited
    Mar 15, 2026 02:45
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.3%
Glutes
12.3%
Hamstrings
10.5%
Front Delts
9.4%
Triceps
8.5%
Upper Back
7.2%
Chest
6.7%
Abs
5.6%
Lats
4.9%
Lower Back
4%
Biceps
3.8%
Other
3.1%
Middle Delts
3.1%
Forearms
2.5%
Calves
1.8%
Rear Delts
1.3%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
4
12 reps
RPE 8
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
4
12 reps
RPE 8
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
4
12 reps
RPE 8
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
4
12 reps
RPE 8
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
4
12 reps
RPE 8
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
4
12 reps
RPE 8
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
4
12 reps
RPE 8
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
4
12 reps
RPE 8
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
4
12 reps
RPE 8
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
4
12 reps
RPE 8
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
4
12 reps
RPE 8
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Standing Calf Raise
4
12 reps
RPE 8
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
10 reps
RPE 8.5
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
10 reps
RPE 8.5
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
10 reps
RPE 8.5
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
10 reps
RPE 8.5
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
10 reps
RPE 8.5
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
10 reps
RPE 8.5
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
10 reps
RPE 8.5
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
10 reps
RPE 8.5
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
10 reps
RPE 8.5
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
10 reps
RPE 8.5
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
10 reps
RPE 8.5
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
10 reps
RPE 8.5
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
12 reps
RPE 9
2
Broad Jump
4
8 reps
RPE 8
3
Squat (Barbell)
4
6 reps
RPE 9
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 8
7
Back Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
12 reps
RPE 9
2
Broad Jump
4
8 reps
RPE 8
3
Squat (Barbell)
4
6 reps
RPE 9
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 8
7
Back Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
12 reps
RPE 9
2
Broad Jump
4
8 reps
RPE 8
3
Squat (Barbell)
4
6 reps
RPE 9
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 8
7
Back Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
12 reps
RPE 9
2
Broad Jump
4
8 reps
RPE 8
3
Squat (Barbell)
4
6 reps
RPE 9
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 8
7
Back Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
12 reps
RPE 9
2
Broad Jump
4
8 reps
RPE 8
3
Squat (Barbell)
4
6 reps
RPE 9
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 8
7
Back Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
12 reps
RPE 9
2
Broad Jump
4
8 reps
RPE 8
3
Squat (Barbell)
4
6 reps
RPE 9
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 8
7
Back Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
12 reps
RPE 9
2
Broad Jump
4
8 reps
RPE 8
3
Squat (Barbell)
4
6 reps
RPE 9
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 8
7
Back Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
12 reps
RPE 9
2
Broad Jump
4
8 reps
RPE 8
3
Squat (Barbell)
4
6 reps
RPE 9
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 8
7
Back Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
12 reps
RPE 9
2
Broad Jump
4
8 reps
RPE 8
3
Squat (Barbell)
4
6 reps
RPE 9
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 8
7
Back Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
12 reps
RPE 9
2
Broad Jump
4
8 reps
RPE 8
3
Squat (Barbell)
4
6 reps
RPE 9
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 8
7
Back Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
12 reps
RPE 9
2
Broad Jump
4
8 reps
RPE 8
3
Squat (Barbell)
4
6 reps
RPE 9
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 8
7
Back Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
12 reps
RPE 9
2
Broad Jump
4
8 reps
RPE 8
3
Squat (Barbell)
4
6 reps
RPE 9
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 8
7
Back Extension
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Box Jump
3 Sets
10 Reps
@7
2
Front Squat (Barbell)
4 Sets
5 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
5
Leg Curl
3 Sets
12 Reps
@8
6
Standing Calf Raise
4 Sets
12 Reps
@8
7
Hanging Knee Raise
3 Sets
12 Reps
@8
Day 3
1
Kettlebell Swing
4 Sets
12 Reps
@9
2
Broad Jump
4 Sets
8 Reps
@8
3
Squat (Barbell)
4 Sets
6 Reps
@9
4
Hip Thrust (Machine)
4 Sets
10 Reps
@8
5
Step-Up (Weighted)
3 Sets
10 Reps
@9
6
Leg Extension
3 Sets
12 Reps
@8
7
Back Extension
3 Sets
12 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
2
Seated Row (Cable)
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
15 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Pull-Up (Bodyweight)
4 Sets
8 Reps
@8
3
Overhead Press (Barbell)
4 Sets
6 Reps
@8
4
Chest Supported Row (Machine)
4 Sets
10 Reps
@8.5
5
Dip (Bodyweight)
3 Sets
8 Reps
@8
6
Face Pull
3 Sets
15 Reps
@9
7
Farmer's Walk (Weighted)
4 Sets
2 mins
@9