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BoostcampPNG

Madcow 5x5

by Matthew L.
6 athletes joined

Program Description

Intermediate 5x5 program where you don’t destroy your knees with a billion RPE 8.5 squats every week

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2024 11:16
  • Last Edited
    Aug 30, 2025 11:39

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17%
Glutes
13.5%
Chest
10.3%
Upper Back
10.3%
Hamstrings
9.9%
Triceps
8.4%
Lats
8.2%
Front Delts
7.1%
Adductors
5.6%
Abs
4.3%
Middle Delts
3.7%
Lower Back
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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4.8 Stars with 10, 000+ Ratings
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
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Barbell Row
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Barbell Row
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Barbell Row
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Barbell Row
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Barbell Row
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Barbell Row
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Barbell Row
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Barbell Row
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Barbell Row
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Barbell Row
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Barbell Row
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Barbell Row
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
3
Barbell Row
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
3
Barbell Row
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
3
Barbell Row
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
3
Barbell Row
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
3
Barbell Row
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
3
Barbell Row
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
3
Barbell Row
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
3
Barbell Row
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
3
Barbell Row
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
3
Barbell Row
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
3
Barbell Row
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
3
Barbell Row
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
@8
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
3 Reps
8 Reps
@6
@6.5
@7
@7.5
@9
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
3 Reps
8 Reps
@6
@6.5
@7
@7.5
@9
@7
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
3 Reps
8 Reps
@6
@6.5
@7
@7.5
@9
@7