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BoostcampPNG

Strength training split for 6 days

by Sam P.
1 athletes joined

Program Description

This workout split is the best thing I’ve created for you

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 18, 2025 08:22
  • Last Edited
    Jun 23, 2025 01:45

Summary

Unlock your strength potential with this comprehensive 18-week strength training split designed for six days a week of intense workouts. Each session targets specific muscle groups, ensuring a balanced approach to building muscle and increasing strength. Expect to engage in fundamental lifts like the Deadlift and Bench Press, complemented by accessory movements for a well-rounded routine. With a full gym setup, you’ll have access to a variety of equipment to maximize your gains and keep your workouts fresh. Get ready to transform your physique and elevate your performance!
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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
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
3 reps
70%
90%
2
Deadlift (Paused)
1
10 reps
50%
3
Lat Pulldown
3
1
8-12 reps
12-15 reps
RPE 8
RPE 7
4
T-Bar Row
3
1
10 reps
15 reps
RPE 8
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
6 reps
4 reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
5 reps
2 reps
15 reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press
2
1
10 reps
8 reps
RPE 8.5
RPE 10
4
Leg Curl
4
15 reps
RPE 7.5
5
Seated Calf Raise
5
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
3
Face Pull
4
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8
Wrist Curls
3
15 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Military Press (Barbell)
3
1
5 reps
10 reps
RPE 9
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Seated Calf Raise
5
20 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
6 Reps
3 Reps
70%
90%
2
Deadlift (Paused)
1 Set
10 Reps
50%
3
Lat Pulldown
3 Sets
1 Set
8-12 Reps
12-15 Reps
@8
@7
4
T-Bar Row
3 Sets
1 Set
10 Reps
15 Reps
@8
@7
5
Straight Arm Pulldown
3 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
7
Hammer Curl (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
2 Reps
15 Reps
50%
80%
90%
40%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@7
3
Leg Press
2 Sets
1 Set
10 Reps
8 Reps
@8.5
@10
4
Leg Curl
4 Sets
15 Reps
@7.5
5
Seated Calf Raise
5 Sets
20 Reps
@8
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 5
1
Barbell Row
4 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Military Press (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@9
@7
4
Back Extension (Weighted)
3 Sets
10 Reps
@7.5
5
Plank (Weighted)
3 Sets
1 mins
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
50%
70%
90%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Dip (Weighted)
2 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@10
5
Pec Deck (Machine)
3 Sets
15 Reps
@7.5
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
8
Push Up
1 Set
AMRAP
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
3
Face Pull
4 Sets
20 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Hammer Curl
3 Sets
10 Reps
@8
6
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
8
Wrist Curls
3 Sets
15 Reps
@7
9
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
@7
Day 6
1
Tempo Squat (Barbell)
3 Sets
10 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Leg Extension
4 Sets
15 Reps
@8
4
Leg Curl
4 Sets
15 Reps
@8
5
Seated Calf Raise
5 Sets
20 Reps
@8
6
Hip Thrust (Dumbbell)
3 Sets
10 Reps
@8