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Regular Strength Build V2

by Thomas H.
1 athletes joined

Program Description

I built this program around a simple strength progression, aimed at getting intermediate lifters moving heavier singles, doubles and triples in the big 3 lifts. If you've been following a linear progression and come to a stall, this may help you get past that. A healthy dose of bodybuilding exercises help to pack size on the frame alongside the strength gains. 4 days a week, recommended days being Monday, Tuesday, Thursday, Friday. Weekends and Wednesdays off. 4 week peak available to use after this if you want to do a powerlifting total.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 17, 2025 06:03
  • Last Edited
    Oct 18, 2025 05:50

Summary

Embark on a transformative 12-week journey with the Regular Strength Build V2 program, designed for serious lifters looking to enhance their strength and muscle definition. This program features four focused training days each week, incorporating compound movements like barbell squats and bench presses, alongside targeted accessory work for balanced development. With a mix of intensity levels and rep ranges, you'll push your limits while ensuring optimal recovery. Equip your garage gym and get ready to build strength that lasts!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Quadriceps
11.2%
Chest
10.8%
Glutes
10%
Hamstrings
8.4%
Front Delts
8.1%
Biceps
7.4%
Lats
7%
Upper Back
6.8%
Abs
5.2%
Middle Delts
4.7%
Lower Back
3.5%
Adductors
2.3%
Forearms
1.4%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
1
3 reps
RPE 6
2
Squat (Barbell)
2
6 reps
65%
3
Bench Press (Barbell)
1
6 reps
RPE 6
4
Bench Press (Barbell)
1
8 reps
65%
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl (Cable)
3
10-14 reps
RPE 8
7
Cable Crunch
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7
2
Squat (Barbell)
3
6 reps
65%
3
Bench Press (Barbell)
1
6 reps
RPE 7
4
Bench Press (Barbell)
2
8 reps
65%
5
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl (Cable)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
4
6 reps
65%
3
Bench Press (Barbell)
1
6 reps
RPE 8
4
Bench Press (Barbell)
3
8 reps
65%
5
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl (Cable)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Barbell)
1
6 reps
65%
3
Bench Press (Barbell)
1
6 reps
RPE 5
4
Bench Press (Barbell)
1
8 reps
65%
5
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
6
Hammer Curl (Cable)
2
10-14 reps
RPE 8
7
Cable Crunch
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 6
2
Squat (Barbell)
2
5 reps
70%
3
Bench Press (Barbell)
1
5 reps
RPE 6
4
Bench Press (Barbell)
2
6 reps
70%
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 7
2
Squat (Barbell)
3
5 reps
70%
3
Bench Press (Barbell)
1
5 reps
RPE 7
4
Bench Press (Barbell)
3
6 reps
70%
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
4
5 reps
70%
3
Bench Press (Barbell)
1
5 reps
RPE 8
4
Bench Press (Barbell)
4
6 reps
70%
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
1
5 reps
70%
3
Bench Press (Barbell)
1
5 reps
RPE 5
4
Bench Press (Barbell)
1
6 reps
70%
5
Bent Over Row (Barbell)
2
6-10 reps
RPE 8
6
Hammer Curl (Cable)
2
8-12 reps
RPE 8
7
Cable Crunch
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
2
4 reps
75%
3
Bench Press (Barbell)
1
4 reps
RPE 6
4
Bench Press (Barbell)
2
4 reps
75%
5
Bent Over Row (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
6
Hammer Curl (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
4 reps
75%
3
Bench Press (Barbell)
1
4 reps
RPE 7
4
Bench Press (Barbell)
3
4 reps
75%
5
Bent Over Row (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
6
Hammer Curl (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
4
4 reps
75%
3
Bench Press (Barbell)
1
4 reps
RPE 8
4
Bench Press (Barbell)
4
4 reps
75%
5
Bent Over Row (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
6
Hammer Curl (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Squat (Barbell)
1
4 reps
75%
3
Bench Press (Barbell)
1
4 reps
RPE 5
4
Bench Press (Barbell)
1
4 reps
75%
5
Bent Over Row (Barbell)
2
4-8 reps
RPE 8
6
Hammer Curl (Cable)
2
6-10 reps
RPE 8
7
Cable Crunch
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 6
RPE 5
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
10-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 5
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6 reps
8 reps
RPE 8
RPE 5
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 5
RPE 5
2
Bench Press (Close Grip)
3
8 reps
RPE 5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
5
Tricep Extension (Cable)
2
10-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
6 reps
RPE 6
RPE 5
2
Bench Press (Close Grip)
3
6 reps
RPE 6
3
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
6 reps
RPE 7
RPE 5
2
Bench Press (Close Grip)
3
6 reps
RPE 7
3
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4
5 reps
6 reps
RPE 8
RPE 5
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5 reps
6 reps
RPE 5
RPE 5
2
Bench Press (Close Grip)
3
6 reps
RPE 5
3
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
5
Tricep Extension (Cable)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 6
RPE 5
2
Bench Press (Close Grip)
3
4 reps
RPE 6
3
Lat Pulldown (Close Grip)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 7
RPE 5
2
Bench Press (Close Grip)
3
4 reps
RPE 7
3
Lat Pulldown (Close Grip)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4
4 reps
4 reps
RPE 8
RPE 5
2
Bench Press (Close Grip)
3
4 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4 reps
RPE 5
2
Bench Press (Close Grip)
2
4 reps
RPE 5
3
Lat Pulldown (Close Grip)
2
4-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8
5
Tricep Extension (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 6
2
Bench Press (Barbell)
2
6 reps
70%
3
Squat (Barbell)
1
6 reps
RPE 6
4
Squat (Barbell)
1
8 reps
60%
5
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10-14 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
70%
3
Squat (Barbell)
1
6 reps
RPE 7
4
Squat (Barbell)
2
8 reps
60%
5
Chest Supported Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
7
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
70%
3
Squat (Barbell)
1
6 reps
RPE 8
4
Squat (Barbell)
3
8 reps
60%
5
Chest Supported Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
7
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9
2
Bench Press (Barbell)
1
6 reps
70%
3
Squat (Barbell)
1
6 reps
RPE 5
4
Squat (Barbell)
1
8 reps
60%
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-14 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 6
2
Bench Press (Barbell)
2
5 reps
75%
3
Squat (Barbell)
1
5 reps
RPE 6
4
Squat (Barbell)
2
6 reps
65%
5
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
75%
3
Squat (Barbell)
1
5 reps
RPE 7
4
Squat (Barbell)
3
6 reps
65%
5
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
75%
3
Squat (Barbell)
1
5 reps
RPE 8
4
Squat (Barbell)
4
6 reps
65%
5
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 9
2
Bench Press (Barbell)
1
5 reps
75%
3
Squat (Barbell)
1
5 reps
RPE 5
4
Squat (Barbell)
1
6 reps
65%
5
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
4 reps
80%
3
Squat (Barbell)
1
4 reps
RPE 6
4
Squat (Barbell)
2
4 reps
70%
5
Chest Supported Row (Dumbbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
80%
3
Squat (Barbell)
1
4 reps
RPE 7
4
Squat (Barbell)
3
4 reps
70%
5
Chest Supported Row (Dumbbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
80%
3
Squat (Barbell)
1
4 reps
RPE 8
4
Squat (Barbell)
4
4 reps
70%
5
Chest Supported Row (Dumbbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
1
4 reps
80%
3
Squat (Barbell)
1
4 reps
RPE 5
4
Squat (Barbell)
1
4 reps
70%
5
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 6
2
Deadlift (Barbell)
2
6 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
1
20 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
3
10-14 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7
2
Deadlift (Barbell)
3
6 reps
65%
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Pull-Up (Bodyweight)
1
25 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
6
Skull Crusher (Barbell)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
65%
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Pull-Up (Bodyweight)
1
25 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
6
Skull Crusher (Barbell)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9
2
Deadlift (Barbell)
3
6 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
1
20 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
10-14 reps
RPE 8
6
Skull Crusher (Barbell)
2
10-14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 6
2
Deadlift (Barbell)
2
5 reps
70%
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pull-Up (Bodyweight)
1
25 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pull-Up (Bodyweight)
1
25 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
70%
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pull-Up (Bodyweight)
1
25 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
Pull-Up (Bodyweight)
1
20 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
2
4 reps
75%
3
Incline Bench Press (Dumbbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Pull-Up (Bodyweight)
1
25 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Skull Crusher (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
4 reps
75%
3
Incline Bench Press (Dumbbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Pull-Up (Bodyweight)
1
25 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Skull Crusher (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
75%
3
Incline Bench Press (Dumbbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Pull-Up (Bodyweight)
1
25 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Skull Crusher (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
1
4 reps
75%
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 8
4
Pull-Up (Bodyweight)
1
20 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
2
6-10 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
6 Reps
6 Reps
65%
65%
3
Bench Press (Barbell)
1 Set
6 Reps
@6
4
Bench Press (Barbell)
1 Set
8 Reps
65%
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
6
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
@8
@8
@8
7
Cable Crunch
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
8 Reps
@6
@5
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
@8
@8
@8
Day 3
1
Bench Press (Barbell)
1 Set
3 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
6 Reps
6 Reps
70%
70%
3
Squat (Barbell)
1 Set
6 Reps
@6
4
Squat (Barbell)
1 Set
8 Reps
60%
5
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
@8
@8
@8
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@8
@8
Day 4
1
Deadlift (Barbell)
1 Set
3 Reps
@6
2
Deadlift (Barbell)
1 Set
1 Set
6 Reps
6 Reps
65%
65%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4
Pull-Up (Bodyweight)
1 Set
20 Reps
@8
5
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
@8
@8
@8
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
@8
@8
@8