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IRON UNION

by Taylor W.

Program Description

IRON UNION exists to build real strength, lasting conditioning, and disciplined consistency through heavy training and shared effort. This program is designed to move away from trend based workouts and focus on time tested lifts, structured progression, and intentional conditioning that translates to real life performance. IRON UNION emphasizes barbell strength, controlled intensity, and core stability to improve durability, confidence, and physical capability. It is built for individuals and couples who want to train hard, stay accountable, and grow stronger together without shortcuts. Every session is designed to challenge the body while reinforcing proper movement, mental toughness, and long term sustainability. The purpose is not just aesthetic change, but building a body that can handle load, stress, and daily demands with confidence. IRON UNION is about earning progress through effort, staying consistent, and committing to strength as a lifestyle, not a phase.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 14, 2025 08:04
  • Last Edited
    Dec 14, 2025 08:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Front Delts
12.8%
Chest
10.6%
Hamstrings
9.8%
Quadriceps
9.1%
Glutes
8.6%
Upper Back
7.9%
Lats
6.9%
Middle Delts
5.1%
Biceps
5%
Abs
3.3%
Lower Back
2%
Rear Delts
2%
Adductors
1.8%
Forearms
1.1%
Abductors
0.8%
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
4
12 reps
RPE 8
6
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
4
12 reps
RPE 8
6
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
4
12 reps
RPE 8
6
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
4
12 reps
RPE 8
6
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
4
12 reps
RPE 8
6
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
4
12 reps
RPE 8
6
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
4
12 reps
RPE 8
6
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
4
12 reps
RPE 8
6
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
4
12 reps
RPE 8
6
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
4
12 reps
RPE 8
6
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
4
12 reps
RPE 8
6
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
4
12 reps
RPE 8
6
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
4
12 reps
RPE 8
6
Seated Dip (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
4
12 reps
RPE 8
6
Seated Dip (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
5
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
5
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
5
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
5
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
5
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
5
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
5
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
5
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
5
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
5
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
5
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
5
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
5
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
5
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 8
5
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
5
15 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
5
15 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
5
15 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
5
15 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
5
15 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
5
15 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
5
15 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
5
15 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
5
15 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
5
15 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
5
15 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
5
15 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
5
15 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
5
15 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Squat (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Incline Bench Press (Barbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Squat (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Incline Bench Press (Barbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Squat (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Incline Bench Press (Barbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Squat (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Incline Bench Press (Barbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Squat (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Incline Bench Press (Barbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Squat (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Incline Bench Press (Barbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Squat (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Incline Bench Press (Barbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Squat (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Incline Bench Press (Barbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Squat (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Incline Bench Press (Barbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Squat (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Incline Bench Press (Barbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Squat (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Incline Bench Press (Barbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Squat (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Incline Bench Press (Barbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Squat (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Incline Bench Press (Barbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 8
4
Squat (Barbell)
4
10 reps
RPE 8
5
Bent Over Row (Barbell)
4
10 reps
RPE 8
6
Incline Bench Press (Barbell)
4
12 reps
RPE 8
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
@8
@8
@8
@8
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Dumbbell Bench Pullover
4 Sets
12 Reps
@8
4
Bench Press (Dumbbell)
4 Sets
12 Reps
@8
5
Bench Press (Close Grip)
4 Sets
12 Reps
@8
6
Seated Dip (Machine)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
@8
@8
@8
@8
@8
2
Leg Press (45 Degrees)
5 Sets
15 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@8
4
Seated Hamstring Curl
4 Sets
12 Reps
@8
5
Reverse Lunge (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
@8
@8
@8
@8
@8
2
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
T-Bar Row
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Bicep Curl (Barbell)
4 Sets
12 Reps
@8
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
@8
@8
@8
@8
@8
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
3
Lateral Raise (Machine)
5 Sets
15 Reps
@8
4
Rear Delt Fly (Machine)
4 Sets
15 Reps
@8
5
Upright Row (Barbell)
3 Sets
12 Reps
@8
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@8
@8
@8
@8
2
Bench Press (Barbell)
4 Sets
10 Reps
@8
3
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
4
Squat (Barbell)
4 Sets
10 Reps
@8
5
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
6
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8