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BoostcampPNG

Fifty and Still Nifty

by Rob W.

Program Description

Mix the hypertrophy training of MetallicaDPA with the compound training of NSuns. Add a few acessories for supersets.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 23, 2025 01:34
  • Last Edited
    Dec 23, 2025 01:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Chest
11.2%
Quadriceps
10.3%
Front Delts
10.3%
Glutes
9.1%
Abs
7.5%
Hamstrings
7.4%
Middle Delts
7.4%
Upper Back
5.5%
Biceps
5.3%
Lats
3.4%
Lower Back
3.3%
Rear Delts
2.1%
Adductors
2.1%
Calves
1.8%
Forearms
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
RPE 6.5
7
Toe Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
RPE 6.5
7
Toe Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
RPE 6.5
7
Toe Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
RPE 6.5
7
Toe Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
RPE 6.5
7
Toe Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
RPE 6.5
7
Toe Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
RPE 6.5
7
Toe Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
RPE 6.5
7
Toe Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
RPE 6.5
7
Toe Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
RPE 6.5
7
Toe Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
RPE 6.5
7
Toe Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
RPE 6.5
7
Toe Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
-
3
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Single Arm High Row (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
-
3
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Single Arm High Row (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
-
3
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Single Arm High Row (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
-
3
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Single Arm High Row (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
-
3
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Single Arm High Row (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
-
3
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Single Arm High Row (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
-
3
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Single Arm High Row (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
-
3
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Single Arm High Row (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
-
3
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Single Arm High Row (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
-
3
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Single Arm High Row (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
-
3
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Single Arm High Row (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
-
3
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Single Arm High Row (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Tricep Extension (Cable)
3
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
7
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Tricep Extension (Cable)
3
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
7
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Tricep Extension (Cable)
3
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
7
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Tricep Extension (Cable)
3
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
7
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Tricep Extension (Cable)
3
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
7
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Tricep Extension (Cable)
3
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
7
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Tricep Extension (Cable)
3
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
7
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Tricep Extension (Cable)
3
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
7
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Tricep Extension (Cable)
3
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
7
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Tricep Extension (Cable)
3
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
7
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Tricep Extension (Cable)
3
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
7
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Face Pull
3
20 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Tricep Extension (Cable)
3
12 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Ab Wheel
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Toe Crunch
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Toe Crunch
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Toe Crunch
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Toe Crunch
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Toe Crunch
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Toe Crunch
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Toe Crunch
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Toe Crunch
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Toe Crunch
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Toe Crunch
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Toe Crunch
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Toe Crunch
3
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3 Sets
12 Reps
-
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Single Arm High Row (Cable)
3 Sets
12 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
6
Standing Calf Raise
3 Sets
12 Reps
-
7
Ab Wheel
3 Sets
10 Reps
-
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Face Pull
3 Sets
20 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Tricep Extension (Cable)
3 Sets
12 Reps
@7
6
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
7
Cable Crunch
3 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Face Pull
3 Sets
20 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
12 Reps
@6.5
7
Toe Crunch
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Lat Pulldown
3 Sets
12 Reps
@7.5
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
6
Standing Calf Raise
3 Sets
12 Reps
-
7
Ab Wheel
3 Sets
10 Reps
-
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
6
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
7
Toe Crunch
3 Sets
10 Reps
-