Program Description
This program is designed to build a wide and balanced base of strength while also developing muscle and conditioning. Using the Juggernaut Method for the main lifts, it provides steady, structured progression to make you strong as hell without burning you out. The accessory work is chosen to target weak points, add size, and improve balance, giving you both strength and physique benefits. This is not a pure powerlifting peaking program—if your only goal is to maximize your one-rep max on the platform, there are more specialized options. But if you want to get brutally strong, put on muscle, and feel like an athlete while keeping your training fun and balanced, this program delivers. Important: Always base your training on a Training Max (TM), not your true 1RM. Start at 80–90% of your real max. If you calculate straight from your 1RM, you’ll burn tf out long before you finish the cycle. (example true:1rm is 500, use 90% = 450)
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedAug 26, 2025 08:32
- Last EditedAug 26, 2025 10:58
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
60%
2
Squat (Barbell)
1
10+ reps
60%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
4A
Reverse Lunge (Barbell)
3
8-12 reps
-
4B
Seated Hamstring Curl
3
12-18 reps
-
5A
Leg Raise (Captain's Chair)
3
25-40 reps
-
5B
Back Extension (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Squat (Barbell)
1
10+ reps
67.5%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
4A
Reverse Lunge (Barbell)
3
8-12 reps
-
4B
Seated Hamstring Curl
3
12-18 reps
-
5
Leg Raise (Captain's Chair)
3
25-40 reps
-
6
Back Extension (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Squat (Barbell)
1
AMRAP
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
4A
Reverse Lunge (Barbell)
3
8-12 reps
-
4B
Seated Hamstring Curl
3
12-18 reps
-
5
Leg Raise (Captain's Chair)
3
25-40 reps
-
6
Back Extension (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 6
3A
Reverse Lunge (Barbell)
3
8-12 reps
-
3B
Seated Hamstring Curl
3
12-18 reps
-
4
Leg Raise (Captain's Chair)
3
25-40 reps
-
5
Back Extension (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Squat (Barbell)
1
8+ reps
65%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
4A
Reverse Lunge (Barbell)
3
8-12 reps
-
4B
Seated Hamstring Curl
3
12-18 reps
-
5A
Leg Raise (Captain's Chair)
3
25-40 reps
-
5B
Back Extension (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Squat (Barbell)
1
8+ reps
72.5%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
4A
Reverse Lunge (Barbell)
3
8-12 reps
-
4B
Seated Hamstring Curl
3
12-18 reps
-
5
Leg Raise (Captain's Chair)
3
25-40 reps
-
6
Back Extension (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Squat (Barbell)
1
AMRAP
80%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
4A
Reverse Lunge (Barbell)
3
8-12 reps
-
4B
Seated Hamstring Curl
3
12-18 reps
-
5
Leg Raise (Captain's Chair)
3
25-40 reps
-
6
Back Extension (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 6
3A
Reverse Lunge (Barbell)
3
8-12 reps
-
3B
Seated Hamstring Curl
3
12-18 reps
-
4
Leg Raise (Captain's Chair)
3
25-40 reps
-
5
Back Extension (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Squat (Barbell)
1
5+ reps
70%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
4A
Reverse Lunge (Barbell)
3
8-12 reps
-
4B
Seated Hamstring Curl
3
12-18 reps
-
5A
Leg Raise (Captain's Chair)
3
25-40 reps
-
5B
Back Extension (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
Squat (Barbell)
1
5+ reps
77.5%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
4A
Reverse Lunge (Barbell)
3
8-12 reps
-
4B
Seated Hamstring Curl
3
12-18 reps
-
5
Leg Raise (Captain's Chair)
3
25-40 reps
-
6
Back Extension (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Squat (Barbell)
1
AMRAP
85%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
4A
Reverse Lunge (Barbell)
3
8-12 reps
-
4B
Seated Hamstring Curl
3
12-18 reps
-
5
Leg Raise (Captain's Chair)
3
25-40 reps
-
6
Back Extension (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 6
3A
Reverse Lunge (Barbell)
3
8-12 reps
-
3B
Seated Hamstring Curl
3
12-18 reps
-
4
Leg Raise (Captain's Chair)
3
25-40 reps
-
5
Back Extension (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Squat (Barbell)
1
3+ reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
4A
Reverse Lunge (Barbell)
3
8-12 reps
-
4B
Seated Hamstring Curl
3
12-18 reps
-
5A
Leg Raise (Captain's Chair)
3
25-40 reps
-
5B
Back Extension (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Squat (Barbell)
1
3+ reps
82.5%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
4A
Reverse Lunge (Barbell)
3
8-12 reps
-
4B
Seated Hamstring Curl
3
12-18 reps
-
5
Leg Raise (Captain's Chair)
3
25-40 reps
-
6
Back Extension (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Squat (Barbell)
1
AMRAP
90%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
4A
Reverse Lunge (Barbell)
3
8-12 reps
-
4B
Seated Hamstring Curl
3
12-18 reps
-
5
Leg Raise (Captain's Chair)
3
25-40 reps
-
6
Back Extension (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 6
3A
Reverse Lunge (Barbell)
3
8-12 reps
-
3B
Seated Hamstring Curl
3
12-18 reps
-
4
Leg Raise (Captain's Chair)
3
25-40 reps
-
5
Back Extension (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
60%
2
Bench Press (Barbell)
1
10+ reps
60%
3
Barbell Row
4
8-10 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
12-14 reps
-
4B
Chin-Up (Bodyweight)
3
3-6 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Cable Crunch
3
20-40 reps
-
5C
Upright Row (Barbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Bench Press (Barbell)
1
10+ reps
67.5%
3
Barbell Row
4
8-10 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
12-14 reps
-
4B
Chin-Up (Bodyweight)
3
3-6 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Cable Crunch
3
20-40 reps
-
5C
Upright Row (Barbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Barbell Row
4
8-10 reps
RPE 9
4A
Seated Shoulder Press (Dumbbell)
3
12-14 reps
-
4B
Chin-Up (Bodyweight)
3
3-6 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Cable Crunch
3
20-40 reps
-
5C
Upright Row (Barbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Barbell Row
4
8-10 reps
RPE 6
3A
Seated Shoulder Press (Dumbbell)
3
12-14 reps
-
3B
Chin-Up (Bodyweight)
3
3-6 reps
-
4A
Bicep Curl (Dumbbell)
3
8-12 reps
-
4B
Cable Crunch
3
20-40 reps
-
4C
Upright Row (Barbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Bench Press (Barbell)
1
8+ reps
65%
3
Barbell Row
4
8-10 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
12-14 reps
-
4B
Chin-Up (Bodyweight)
3
3-6 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Cable Crunch
3
20-40 reps
-
5C
Upright Row (Barbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Bench Press (Barbell)
1
8+ reps
72.5%
3
Barbell Row
4
8-10 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
12-14 reps
-
4B
Chin-Up (Bodyweight)
3
3-6 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Cable Crunch
3
20-40 reps
-
5C
Upright Row (Barbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
5 reps
1 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Barbell Row
4
8-10 reps
RPE 9
4A
Seated Shoulder Press (Dumbbell)
3
12-14 reps
-
4B
Chin-Up (Bodyweight)
3
3-6 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Cable Crunch
3
20-40 reps
-
5C
Upright Row (Barbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Barbell Row
4
8-10 reps
RPE 6
3A
Seated Shoulder Press (Dumbbell)
3
12-14 reps
-
3B
Chin-Up (Bodyweight)
3
3-6 reps
-
4A
Bicep Curl (Dumbbell)
3
8-12 reps
-
4B
Cable Crunch
3
20-40 reps
-
4C
Upright Row (Barbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Barbell Row
4
8-10 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
12-14 reps
-
4B
Chin-Up (Bodyweight)
3
3-6 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Cable Crunch
3
20-40 reps
-
5C
Upright Row (Barbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
Bench Press (Barbell)
1
5+ reps
77.5%
3
Barbell Row
4
8-10 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
12-14 reps
-
4B
Chin-Up (Bodyweight)
3
3-6 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Cable Crunch
3
20-40 reps
-
5C
Upright Row (Barbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Barbell Row
4
8-10 reps
RPE 9
4A
Seated Shoulder Press (Dumbbell)
3
12-14 reps
-
4B
Chin-Up (Bodyweight)
3
3-6 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Cable Crunch
3
20-40 reps
-
5C
Upright Row (Barbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Barbell Row
4
8-10 reps
RPE 6
3A
Seated Shoulder Press (Dumbbell)
3
12-14 reps
-
3B
Chin-Up (Bodyweight)
3
3-6 reps
-
4A
Bicep Curl (Dumbbell)
3
8-12 reps
-
4B
Cable Crunch
3
20-40 reps
-
4C
Upright Row (Barbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
75%
2
Bench Press (Barbell)
1
3+ reps
75%
3
Barbell Row
4
8-10 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
12-14 reps
-
4B
Chin-Up (Bodyweight)
3
3-6 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Cable Crunch
3
20-40 reps
-
5C
Upright Row (Barbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Bench Press (Barbell)
1
3+ reps
82.5%
3
Barbell Row
4
8-10 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
12-14 reps
-
4B
Chin-Up (Bodyweight)
3
3-6 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Cable Crunch
3
20-40 reps
-
5C
Upright Row (Barbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Barbell Row
4
8-10 reps
RPE 9
4A
Seated Shoulder Press (Dumbbell)
3
12-14 reps
-
4B
Chin-Up (Bodyweight)
3
3-6 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Cable Crunch
3
20-40 reps
-
5C
Upright Row (Barbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Barbell Row
4
8-10 reps
RPE 6
3A
Seated Shoulder Press (Dumbbell)
3
12-14 reps
-
3B
Chin-Up (Bodyweight)
3
3-6 reps
-
4A
Bicep Curl (Dumbbell)
3
8-12 reps
-
4B
Cable Crunch
3
20-40 reps
-
4C
Upright Row (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
60%
2
Deadlift (Barbell)
1
10+ reps
60%
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 7
4A
Leg Extension
3
12-18 reps
-
4B
Seated Row (Machine)
3
8-12 reps
-
5A
Ab Wheel
3
15-25 reps
-
5B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Deadlift (Barbell)
1
10+ reps
67.5%
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4A
Leg Extension
3
12-18 reps
-
4B
Seated Row (Machine)
3
8-12 reps
-
5A
Ab Wheel
3
15-25 reps
-
5B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
4A
Leg Extension
3
12-18 reps
-
4B
Seated Row (Machine)
3
8-12 reps
-
5A
Ab Wheel
3
15-25 reps
-
5B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 6
3A
Leg Extension
3
12-18 reps
-
3B
Seated Row (Machine)
3
8-12 reps
-
4A
Ab Wheel
3
15-25 reps
-
4B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Deadlift (Barbell)
1
8+ reps
65%
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 7
4A
Leg Extension
3
12-18 reps
-
4B
Seated Row (Machine)
3
8-12 reps
-
5A
Ab Wheel
3
15-25 reps
-
5B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Deadlift (Barbell)
1
8+ reps
72.5%
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4A
Leg Extension
3
12-18 reps
-
4B
Seated Row (Machine)
3
8-12 reps
-
5A
Ab Wheel
3
15-25 reps
-
5B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
5 reps
1 reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
4A
Leg Extension
3
12-18 reps
-
4B
Seated Row (Machine)
3
8-12 reps
-
5A
Ab Wheel
3
15-25 reps
-
5B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 6
3A
Leg Extension
3
12-18 reps
-
3B
Seated Row (Machine)
3
8-12 reps
-
4A
Ab Wheel
3
15-25 reps
-
4B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Deadlift (Barbell)
1
5+ reps
70%
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 7
4A
Leg Extension
3
12-18 reps
-
4B
Seated Row (Machine)
3
8-12 reps
-
5A
Ab Wheel
3
15-25 reps
-
5B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
Deadlift (Barbell)
1
5+ reps
77.5%
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4A
Leg Extension
3
12-18 reps
-
4B
Seated Row (Machine)
3
8-12 reps
-
5A
Ab Wheel
3
15-25 reps
-
5B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
4A
Leg Extension
3
12-18 reps
-
4B
Seated Row (Machine)
3
8-12 reps
-
5A
Ab Wheel
3
15-25 reps
-
5B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 6
3A
Leg Extension
3
12-18 reps
-
3B
Seated Row (Machine)
3
8-12 reps
-
4A
Ab Wheel
3
15-25 reps
-
4B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Deadlift (Barbell)
1
3+ reps
75%
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 7
4A
Leg Extension
3
12-18 reps
-
4B
Seated Row (Machine)
3
8-12 reps
-
5A
Ab Wheel
3
15-25 reps
-
5B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Deadlift (Barbell)
1
3+ reps
82.5%
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
4A
Leg Extension
3
12-18 reps
-
4B
Seated Row (Machine)
3
8-12 reps
-
5A
Ab Wheel
3
15-25 reps
-
5B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
4A
Leg Extension
3
12-18 reps
-
4B
Seated Row (Machine)
3
8-12 reps
-
5A
Ab Wheel
3
15-25 reps
-
5B
Face Pull
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 6
3A
Leg Extension
3
12-18 reps
-
3B
Seated Row (Machine)
3
8-12 reps
-
4A
Ab Wheel
3
15-25 reps
-
4B
Face Pull
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
60%
2
Overhead Press (Barbell)
1
10+ reps
60%
3
Incline Chest Press (Machine)
4
10-15 reps
RPE 7
4A
Lat Pulldown
3
12-20 reps
-
4B
Dip (Bodyweight)
3
10-20 reps
-
5A
Lateral Raise (Dumbbell)
3
12-20 reps
-
5B
Side Bend (Dumbbell)
3
15-25 reps
-
5C
Overhead Tricep Extension (Cable)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Overhead Press (Barbell)
1
10+ reps
67.5%
3
Incline Chest Press (Machine)
4
10-15 reps
RPE 8
4A
Lat Pulldown
3
12-20 reps
-
4B
Dip (Bodyweight)
3
10-20 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Side Bend (Dumbbell)
3
15-25 reps
-
7
Overhead Tricep Extension (Cable)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Incline Chest Press (Machine)
4
10-15 reps
RPE 9
4A
Lat Pulldown
3
12-20 reps
-
4B
Dip (Bodyweight)
3
10-20 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Side Bend (Dumbbell)
3
15-25 reps
-
7
Overhead Tricep Extension (Cable)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Chest Press (Machine)
4
10-15 reps
RPE 6
3A
Lat Pulldown
3
12-20 reps
-
3B
Dip (Bodyweight)
3
10-20 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Side Bend (Dumbbell)
3
15-25 reps
-
6
Overhead Tricep Extension (Cable)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
1
8+ reps
65%
3
Incline Chest Press (Machine)
4
10-15 reps
RPE 7
4A
Lat Pulldown
3
12-20 reps
-
4B
Dip (Bodyweight)
3
10-20 reps
-
5A
Lateral Raise (Dumbbell)
3
12-20 reps
-
5B
Side Bend (Dumbbell)
3
15-25 reps
-
5C
Overhead Tricep Extension (Cable)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Overhead Press (Barbell)
1
8+ reps
72.5%
3
Incline Chest Press (Machine)
4
10-15 reps
RPE 8
4A
Lat Pulldown
3
12-20 reps
-
4B
Dip (Bodyweight)
3
10-20 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Side Bend (Dumbbell)
3
15-25 reps
-
7
Overhead Tricep Extension (Cable)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
Incline Chest Press (Machine)
4
10-15 reps
RPE 9
4A
Lat Pulldown
3
12-20 reps
-
4B
Dip (Bodyweight)
3
10-20 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Side Bend (Dumbbell)
3
15-25 reps
-
7
Overhead Tricep Extension (Cable)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Chest Press (Machine)
4
10-15 reps
RPE 6
3A
Lat Pulldown
3
12-20 reps
-
3B
Dip (Bodyweight)
3
10-20 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Side Bend (Dumbbell)
3
15-25 reps
-
6
Overhead Tricep Extension (Cable)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
1
5+ reps
70%
3
Incline Chest Press (Machine)
4
10-15 reps
RPE 7
4A
Lat Pulldown
3
12-20 reps
-
4B
Dip (Bodyweight)
3
10-20 reps
-
5A
Lateral Raise (Dumbbell)
3
12-20 reps
-
5B
Side Bend (Dumbbell)
3
15-25 reps
-
5C
Overhead Tricep Extension (Cable)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
2 reps
2 reps
5 reps
55%
62.5%
77.5%
2
Overhead Press (Barbell)
1
5+ reps
77.5%
3
Incline Chest Press (Machine)
4
10-15 reps
RPE 8
4A
Lat Pulldown
3
12-20 reps
-
4B
Dip (Bodyweight)
3
10-20 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Side Bend (Dumbbell)
3
15-25 reps
-
7
Overhead Tricep Extension (Cable)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Incline Chest Press (Machine)
4
10-15 reps
RPE 9
4A
Lat Pulldown
3
12-20 reps
-
4B
Dip (Bodyweight)
3
10-20 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Side Bend (Dumbbell)
3
15-25 reps
-
7
Overhead Tricep Extension (Cable)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Chest Press (Machine)
4
10-15 reps
RPE 6
3A
Lat Pulldown
3
12-20 reps
-
3B
Dip (Bodyweight)
3
10-20 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Side Bend (Dumbbell)
3
15-25 reps
-
6
Overhead Tricep Extension (Cable)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
75%
2
Overhead Press (Barbell)
1
3+ reps
75%
3
Incline Chest Press (Machine)
4
10-15 reps
RPE 7
4A
Lat Pulldown
3
12-20 reps
-
4B
Dip (Bodyweight)
3
10-20 reps
-
5A
Lateral Raise (Dumbbell)
3
12-20 reps
-
5B
Side Bend (Dumbbell)
3
15-25 reps
-
5C
Overhead Tricep Extension (Cable)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
4
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Overhead Press (Barbell)
1
3+ reps
82.5%
3
Incline Chest Press (Machine)
4
10-15 reps
RPE 8
4A
Lat Pulldown
3
12-20 reps
-
4B
Dip (Bodyweight)
3
10-20 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Side Bend (Dumbbell)
3
15-25 reps
-
7
Overhead Tricep Extension (Cable)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Incline Chest Press (Machine)
4
10-15 reps
RPE 9
4A
Lat Pulldown
3
12-20 reps
-
4B
Dip (Bodyweight)
3
10-20 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Side Bend (Dumbbell)
3
15-25 reps
-
7
Overhead Tricep Extension (Cable)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Chest Press (Machine)
4
10-15 reps
RPE 6
3A
Lat Pulldown
3
12-20 reps
-
3B
Dip (Bodyweight)
3
10-20 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Side Bend (Dumbbell)
3
15-25 reps
-
6
Overhead Tricep Extension (Cable)
3
15-25 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)4 Sets
10 Reps
60%
2
Squat (Barbell)1 Set
10+ Reps
60%
3
Romanian Deadlift (Barbell)4 Sets
8-10 Reps
@7
4A
Reverse Lunge (Barbell)3 Sets
8-12 Reps
-
4B
Seated Hamstring Curl3 Sets
12-18 Reps
-
5A
Leg Raise (Captain's Chair)3 Sets
25-40 Reps
-
5B
Back Extension (Weighted)3 Sets
10-20 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
10 Reps
60%
2
Bench Press (Barbell)1 Set
10+ Reps
60%
3
Barbell Row4 Sets
8-10 Reps
@7
4A
Seated Shoulder Press (Dumbbell)3 Sets
12-14 Reps
-
4B
Chin-Up (Bodyweight)3 Sets
3-6 Reps
-
5A
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
5B
Cable Crunch3 Sets
20-40 Reps
-
5C
Upright Row (Barbell)3 Sets
12-20 Reps
-
Day 3
1
Deadlift (Barbell)4 Sets
10 Reps
60%
2
Deadlift (Barbell)1 Set
10+ Reps
60%
3
Bulgarian Split Squat (Dumbbell)4 Sets
8-12 Reps
@7
4A
Leg Extension3 Sets
12-18 Reps
-
4B
Seated Row (Machine)3 Sets
8-12 Reps
-
5A
Ab Wheel3 Sets
15-25 Reps
-
5B
Face Pull3 Sets
15-25 Reps
-
Day 4
1
Overhead Press (Barbell)4 Sets
10 Reps
60%
2
Overhead Press (Barbell)1 Set
10+ Reps
60%
3
Incline Chest Press (Machine)4 Sets
10-15 Reps
@7
4A
Lat Pulldown3 Sets
12-20 Reps
-
4B
Dip (Bodyweight)3 Sets
10-20 Reps
-
5A
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
5B
Side Bend (Dumbbell)3 Sets
15-25 Reps
-
5C
Overhead Tricep Extension (Cable)3 Sets
15-25 Reps
-