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531 BBB - hypertrophy v2

by Tommy Nader
5 athletes joined

Program Description

Jim Wendler 5/3/1 BBB with assistance built in

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 22, 2025 05:58
  • Last Edited
    Jul 13, 2025 10:30

Summary

Unlock your muscle-building potential with the 531 BBB - Hypertrophy v2 program! Over 12 weeks, this 4-day workout plan combines foundational lifts like squats and bench presses with targeted hypertrophy exercises, ensuring balanced development across all major muscle groups. Experience the power of supersets and varied rep ranges designed to maximize your strength and size gains. Perfect for those ready to elevate their training and achieve impressive results in the gym!
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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
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 7
4A
Dip (Weighted)
3
12-15 reps
RPE 7
4B
Calf Raise (Leg Press)
3
AMRAP
RPE 7
5A
Bayesian Curl
3
12 reps
RPE 7
5B
Ab Wheel
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 7
4A
Dip (Weighted)
3
12-15 reps
RPE 7
4B
Calf Raise (Leg Press)
3
AMRAP
RPE 7
5A
Bayesian Curl
3
12 reps
RPE 7
5B
Ab Wheel
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 7
4A
Dip (Weighted)
3
12-15 reps
RPE 7
4B
Calf Raise (Leg Press)
3
AMRAP
RPE 7
5A
Bayesian Curl
3
12 reps
RPE 7
5B
Ab Wheel
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
60%
75%
90%
100%
2
Wide Grip Lat Pulldown
3
10 reps
RPE 6
3A
Dip (Weighted)
3
12-15 reps
RPE 6
3B
Calf Raise (Leg Press)
3
AMRAP
RPE 6
4A
Bayesian Curl
3
12 reps
RPE 6
4B
Ab Wheel
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 7
4A
Dip (Weighted)
3
12-15 reps
RPE 7
4B
Calf Raise (Leg Press)
3
AMRAP
RPE 7
5A
Bayesian Curl
3
12 reps
RPE 7
5B
Ab Wheel
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 7
4A
Dip (Weighted)
3
12-15 reps
RPE 7
4B
Calf Raise (Leg Press)
3
AMRAP
RPE 7
5A
Bayesian Curl
3
12 reps
RPE 7
5B
Ab Wheel
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 7
4A
Dip (Weighted)
3
12-15 reps
RPE 7
4B
Calf Raise (Leg Press)
3
AMRAP
RPE 7
5A
Bayesian Curl
3
12 reps
RPE 7
5B
Ab Wheel
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
60%
75%
90%
100%
2
Wide Grip Lat Pulldown
3
10 reps
RPE 6
3A
Dip (Weighted)
3
12-15 reps
RPE 6
3B
Calf Raise (Leg Press)
3
AMRAP
RPE 6
4A
Bayesian Curl
3
12 reps
RPE 6
4B
Ab Wheel
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 7
4A
Dip (Weighted)
3
12-15 reps
RPE 7
4B
Calf Raise (Leg Press)
3
AMRAP
RPE 7
5A
Bayesian Curl
3
12 reps
RPE 7
5B
Ab Wheel
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 7
4A
Dip (Weighted)
3
12-15 reps
RPE 7
4B
Calf Raise (Leg Press)
3
AMRAP
RPE 7
5A
Bayesian Curl
3
12 reps
RPE 7
5B
Ab Wheel
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 7
4A
Dip (Weighted)
3
12-15 reps
RPE 7
4B
Calf Raise (Leg Press)
3
AMRAP
RPE 7
5A
Bayesian Curl
3
12 reps
RPE 7
5B
Ab Wheel
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
60%
75%
90%
100%
2
Wide Grip Lat Pulldown
3
10 reps
RPE 6
3A
Dip (Weighted)
3
12-15 reps
RPE 6
3B
Calf Raise (Leg Press)
3
AMRAP
RPE 6
4A
Bayesian Curl
3
12 reps
RPE 6
4B
Ab Wheel
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
3
10 reps
RPE 7
4A
Tricep Extension (Cable)
3
12 reps
RPE 7
4B
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5A
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
HIIT FINISHER
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
3
10 reps
RPE 7
4A
Tricep Extension (Cable)
3
12 reps
RPE 7
4B
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5A
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
HIIT FINISHER
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
3
10 reps
RPE 7
4A
Tricep Extension (Cable)
3
12 reps
RPE 7
4B
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5A
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
HIIT FINISHER
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
60%
75%
90%
90%
2
Barbell Row
3
10 reps
RPE 6
3A
Tricep Extension (Cable)
3
12 reps
RPE 6
3B
Rear Delt Fly (Cable)
3
15 reps
RPE 6
4A
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
HIIT FINISHER
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
3
10 reps
RPE 7
4A
Tricep Extension (Cable)
3
12 reps
RPE 7
4B
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5A
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
HIIT FINISHER
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
3
10 reps
RPE 7
4A
Tricep Extension (Cable)
3
12 reps
RPE 7
4B
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5A
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
HIIT FINISHER
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
3
10 reps
RPE 7
4A
Tricep Extension (Cable)
3
12 reps
RPE 7
4B
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5A
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
HIIT FINISHER
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
60%
75%
90%
90%
2
Barbell Row
3
10 reps
RPE 6
3A
Tricep Extension (Cable)
3
12 reps
RPE 6
3B
Rear Delt Fly (Cable)
3
15 reps
RPE 6
4A
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
HIIT FINISHER
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
3
10 reps
RPE 7
4A
Tricep Extension (Cable)
3
12 reps
RPE 7
4B
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5A
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
HIIT FINISHER
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
3
10 reps
RPE 7
4A
Tricep Extension (Cable)
3
12 reps
RPE 7
4B
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5A
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
HIIT FINISHER
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
3
10 reps
RPE 7
4A
Tricep Extension (Cable)
3
12 reps
RPE 7
4B
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5A
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
HIIT FINISHER
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
60%
75%
90%
90%
2
Barbell Row
3
10 reps
RPE 6
3A
Tricep Extension (Cable)
3
12 reps
RPE 6
3B
Rear Delt Fly (Cable)
3
15 reps
RPE 6
4A
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
HIIT FINISHER
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
12-15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Ab Wheel
3
12 reps
RPE 7
4C
Wrist Curls
3
12 reps
RPE 7.5
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5B
Standing Calf Raise
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
12-15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Ab Wheel
3
12 reps
RPE 7
4C
Wrist Curls
3
12 reps
RPE 7.5
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5B
Standing Calf Raise
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
12-15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Ab Wheel
3
12 reps
RPE 7
4C
Wrist Curls
3
12 reps
RPE 7.5
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5B
Standing Calf Raise
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
60%
75%
90%
90%
2
Dip (Weighted)
3
12-15 reps
RPE 6
3A
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3B
Ab Wheel
3
12 reps
RPE 6
3C
Wrist Curls
3
12 reps
RPE 6
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4B
Standing Calf Raise
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
12-15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Ab Wheel
3
12 reps
RPE 7
4C
Wrist Curls
3
12 reps
RPE 7.5
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5B
Standing Calf Raise
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
12-15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Ab Wheel
3
12 reps
RPE 7
4C
Wrist Curls
3
12 reps
RPE 7.5
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5B
Standing Calf Raise
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
12-15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Ab Wheel
3
12 reps
RPE 7
4C
Wrist Curls
3
12 reps
RPE 7.5
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5B
Standing Calf Raise
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
60%
75%
90%
90%
2
Dip (Weighted)
3
12-15 reps
RPE 6
3A
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3B
Ab Wheel
3
12 reps
RPE 6
3C
Wrist Curls
3
12 reps
RPE 6
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4B
Standing Calf Raise
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
12-15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Ab Wheel
3
12 reps
RPE 7
4C
Wrist Curls
3
12 reps
RPE 7.5
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5B
Standing Calf Raise
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
12-15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Ab Wheel
3
12 reps
RPE 7
4C
Wrist Curls
3
12 reps
RPE 7.5
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5B
Standing Calf Raise
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
12-15 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Ab Wheel
3
12 reps
RPE 7
4C
Wrist Curls
3
12 reps
RPE 7.5
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5B
Standing Calf Raise
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
60%
75%
90%
90%
2
Dip (Weighted)
3
12-15 reps
RPE 6
3A
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3B
Ab Wheel
3
12 reps
RPE 6
3C
Wrist Curls
3
12 reps
RPE 6
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4B
Standing Calf Raise
3
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3A
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 7
4A
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4B
Push Up
3
AMRAP
RPE 7
5
HIIT FINISHER
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3A
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 7
4A
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4B
Push Up
3
AMRAP
RPE 7
5
HIIT FINISHER
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3A
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 7
4A
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4B
Push Up
3
AMRAP
RPE 7
5
HIIT FINISHER
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
60%
75%
90%
90%
2A
Reverse Lunge (Dumbbell)
3
12 reps
RPE 6
2B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 6
3A
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
3B
Push Up
3
AMRAP
RPE 6
4
HIIT FINISHER
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3A
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 7
4A
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4B
Push Up
3
AMRAP
RPE 7
5
HIIT FINISHER
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3A
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 7
4A
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4B
Push Up
3
AMRAP
RPE 7
5
HIIT FINISHER
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3A
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 7
4A
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4B
Push Up
3
AMRAP
RPE 7
5
HIIT FINISHER
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
60%
75%
90%
90%
2A
Reverse Lunge (Dumbbell)
3
12 reps
RPE 6
2B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 6
3A
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
3B
Push Up
3
AMRAP
RPE 6
4
HIIT FINISHER
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3A
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 7
4A
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4B
Push Up
3
AMRAP
RPE 7
5
HIIT FINISHER
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3A
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 7
4A
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4B
Push Up
3
AMRAP
RPE 7
5
HIIT FINISHER
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3A
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 7
4A
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4B
Push Up
3
AMRAP
RPE 7
5
HIIT FINISHER
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
60%
75%
90%
90%
2A
Reverse Lunge (Dumbbell)
3
12 reps
RPE 6
2B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 6
3A
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
3B
Push Up
3
AMRAP
RPE 6
4
HIIT FINISHER
1
10 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@7
4A
Dip (Weighted)
3 Sets
12-15 Reps
@7
4B
Calf Raise (Leg Press)
3 Sets
AMRAP
@7
5A
Bayesian Curl
3 Sets
12 Reps
@7
5B
Ab Wheel
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
90%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Barbell Row
3 Sets
10 Reps
@7
4A
Tricep Extension (Cable)
3 Sets
12 Reps
@7
4B
Rear Delt Fly (Cable)
3 Sets
15 Reps
@7
5A
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7
5B
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
6
HIIT FINISHER
1 Set
10 mins
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
90%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Dip (Weighted)
3 Sets
12-15 Reps
@7
4A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
4B
Ab Wheel
3 Sets
12 Reps
@7
4C
Wrist Curls
3 Sets
12 Reps
@7.5
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
5B
Standing Calf Raise
3 Sets
AMRAP
@7
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
90%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3A
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@7
3B
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@7
4A
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@7
4B
Push Up
3 Sets
AMRAP
@7
5
HIIT FINISHER
1 Set
10 mins
@8