Program Description
Running is a catabolic activity. I wanted to create a program I could rebuild and transform the body into a work of art.
Program Overview
- LevelBeginner
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 23, 2025 08:12
- Last EditedJun 18, 2025 08:37
Summary
Transform your physique with the "Become Unrecognizable" program, a comprehensive 12-week journey designed for serious lifters. Committing to six days a week, you'll tackle a balanced mix of push and pull workouts, focusing on compound lifts and targeted muscle groups to maximize strength and hypertrophy. Each session is crafted to challenge your limits, utilizing a full gym setup to ensure you have the tools needed for success. Get ready to redefine your limits and unveil a stronger, more powerful version of yourself!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 7
2
Pull-Up (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
T-Bar Row
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Hyperextension
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 7
2
Pull-Up (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
T-Bar Row
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Hyperextension
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 7
2
Pull-Up (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
T-Bar Row
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Hyperextension
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 7
2
Pull-Up (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
T-Bar Row
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Hyperextension
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 7
2
Pull-Up (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
T-Bar Row
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Hyperextension
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 7
2
Pull-Up (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
T-Bar Row
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Hyperextension
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 7
2
Pull-Up (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
T-Bar Row
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Hyperextension
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 7
2
Pull-Up (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
T-Bar Row
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Hyperextension
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 7
2
Pull-Up (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
T-Bar Row
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Hyperextension
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 7
2
Pull-Up (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
T-Bar Row
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Hyperextension
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 7
2
Pull-Up (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
T-Bar Row
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Hyperextension
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 7
2
Pull-Up (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
T-Bar Row
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Hyperextension
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
2
Zercher Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Standing Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Standing Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Standing Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Standing Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Standing Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Standing Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Standing Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Standing Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Standing Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Standing Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Standing Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Dip (Assisted)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Standing Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Lunge (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Lunge (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Lunge (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Lunge (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Lunge (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Lunge (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Lunge (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Lunge (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Lunge (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Lunge (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Lunge (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Lunge (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@7
@7
@7
2
Pull-Up (Assisted)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9
@9
@9
3
T-Bar Row1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9
@9
@9
4
Hyperextension1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@8
@8
@8
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@8.5
@8.5
@8.5
2
Dip (Assisted)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9.5
@9.5
@9.5
3
Standing Behind Neck Shoulder Press (Barbell)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9.5
@9.5
@9.5
4
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9.5
@9.5
@9.5
Day 4
1
Lat Pulldown1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@8.5
@8.5
@8.5
2
Seated Row (Cable)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@8
@8
@8
3
Single Arm Row (Dumbbell)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9
@9
@9
4
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9
@9
@9
Day 5
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9.5
@9.5
@9.5
2
Dip (Assisted)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Standing Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Incline Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@8
@8
@8
5
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 6
1
Goblet Squat1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9.5
@9.5
@9.5
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Lunge (Dumbbell)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@8
@8
@8
4
Leg Curl1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9
@9
@9
Day 3
1
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9
@9
@9
2
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9.5
@9.5
@9.5
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9
@9
@9
4
Lateral Raise (Dumbbell)1 Set
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