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BoostcampPNG

RLP High Intensity Program

by Jatin Ramdas

Program Description

This program is designed to maximize SBD strength while ensuring proper recovery, CNS safety, and long-term progress using RPE-based powerlifting principles.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 25, 2025 01:12
  • Last Edited
    Dec 25, 2025 07:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Hamstrings
12.6%
Glutes
10.4%
Front Delts
9.7%
Quadriceps
9.7%
Abs
7.4%
Chest
6.8%
Upper Back
6.1%
Lats
5%
Biceps
4.5%
Middle Delts
4.1%
Lower Back
2.9%
Forearms
2%
Adductors
2%
Rear Delts
1.8%
Calves
1.4%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
T-Bar Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Skull Crusher (Barbell)
4
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Skull Crusher (Barbell)
4
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Skull Crusher (Barbell)
4
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Skull Crusher (Barbell)
4
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Skull Crusher (Barbell)
4
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Skull Crusher (Barbell)
4
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Skull Crusher (Barbell)
4
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Skull Crusher (Barbell)
4
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Skull Crusher (Barbell)
4
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Skull Crusher (Barbell)
4
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Skull Crusher (Barbell)
4
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Skull Crusher (Barbell)
4
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3
Sumo Squat
3
12 reps
-
4
Leg Press
4
8 reps
-
5
Leg Curl
4
8 reps
-
6
Seated Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Abs Crunch (Bodyweight)
4
25 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Abs Crunch (Bodyweight)
4
25 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Abs Crunch (Bodyweight)
4
25 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Abs Crunch (Bodyweight)
4
25 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Abs Crunch (Bodyweight)
4
25 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Abs Crunch (Bodyweight)
4
25 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Abs Crunch (Bodyweight)
4
25 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Abs Crunch (Bodyweight)
4
25 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Abs Crunch (Bodyweight)
4
25 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Abs Crunch (Bodyweight)
4
25 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Abs Crunch (Bodyweight)
4
25 reps
-
5
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Abs Crunch (Bodyweight)
4
25 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
3 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Lat Pulldown
4
10 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Hamstring Curl
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
3 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Lat Pulldown
4
10 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Hamstring Curl
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
3 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Lat Pulldown
4
10 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Hamstring Curl
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
3 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Lat Pulldown
4
10 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Hamstring Curl
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
3 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Lat Pulldown
4
10 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Hamstring Curl
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
3 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Lat Pulldown
4
10 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Hamstring Curl
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
3 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Lat Pulldown
4
10 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Hamstring Curl
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
3 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Lat Pulldown
4
10 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Hamstring Curl
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
3 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Lat Pulldown
4
10 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Hamstring Curl
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
3 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Lat Pulldown
4
10 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Hamstring Curl
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
3 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Lat Pulldown
4
10 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Hamstring Curl
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
3 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Lat Pulldown
4
10 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Hamstring Curl
4
10 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
@7
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
4
Abs Crunch (Bodyweight)
4 Sets
25 Reps
-
5
Plank
2 Sets
1 mins
-
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
4
Skull Crusher (Barbell)
4 Sets
12 Reps
-
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
Day 1
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Bicep Curl (Barbell)
3 Sets
12 Reps
-
5
T-Bar Row
3 Sets
10 Reps
-
Day 6
1
Speed Deadlift
3 Sets
3 Reps
-
2
Deadlift (Paused)
3 Sets
5 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
4
Lat Pulldown (Close Grip)
4 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
6
Hamstring Curl
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Squat (Dumbbell)
3 Sets
12 Reps
-
3
Sumo Squat
3 Sets
12 Reps
-
4
Leg Press
4 Sets
8 Reps
-
5
Leg Curl
4 Sets
8 Reps
-
6
Seated Calf Raise
4 Sets
12 Reps
-
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Bench Press (Close Grip)
3 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-