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Back2Basics 101

by EatMeatLiftWeights
1 athletes joined

Program Description

Taking the lifts back to the basics for a foundation builder. PPL/UL 5X per week. This is for overall strength building, with an emphasis on the core strength that I don't see built into most programs. Abs are revealed in the kitchen, but they're built in the gym like any other muscle group. Let's get after it!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 11, 2025 07:03
  • Last Edited
    Jun 18, 2025 08:39

Summary

**Back2Basics 101** is a comprehensive 12-week program designed to build a solid foundation in strength training. With five training days each week, you'll engage in a balanced mix of push and pull workouts, focusing on key compound movements like the bench press, rack pull, and overhead press. Each session emphasizes controlled movements and time under tension, ensuring you maximize muscle engagement for optimal results. Get ready to elevate your lifting game and develop the strength you’ve always wanted!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@7
2
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Dip (Bodyweight)
2 Sets
AMRAP
@10
6
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@8
7
Hanging Knee Raise
3 Sets
AMRAP
@10
Day 2
1
Rack Pull (Barbell)
4 Sets
6-8 Reps
@7
2
Lat Pulldown
4 Sets
12 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
6-8 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
5
Seated Row (Cable)
3 Sets
8-12 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
7
Renegade Row
2 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Hammer Strength Row
5 Sets
6-8 Reps
@8
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
7
Farmer's Walk (Weighted)
3 Sets
1 mins
@7
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@7
5
Leg Extension
3 Sets
8-12 Reps
@8
6
Abs Crunch (Machine)
4 Sets
12-15 Reps
@8
Day 5
1
Front Squat (Barbell)
3 Sets
5 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7
3
Leg Press
3 Sets
8-12 Reps
@7
4
Standing Calf Raise
4 Sets
12-15 Reps
@7
5
Hamstring Curl
3 Sets
8-12 Reps
@7