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Get Strong (Barbell Brigade)

by Allan G.

Program Description

Get strong baby!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 18, 2025 12:07
  • Last Edited
    Dec 18, 2025 03:29
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Triceps
12.5%
Front Delts
12.5%
Hamstrings
12.1%
Glutes
11.4%
Chest
7.2%
Abs
6.8%
Middle Delts
5.3%
Upper Back
5%
Biceps
4.7%
Adductors
3.3%
Lats
3.3%
Lower Back
1.6%
Rear Delts
0.8%
Forearms
0.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
10 reps
80%
60%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Med Ball Twist Taps
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
10 reps
82.5%
62.5%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Med Ball Twist Taps
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
10 reps
85%
65%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Med Ball Twist Taps
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
8 reps
82.5%
67.5%
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Med Ball Twist Taps
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
8 reps
85%
70%
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Med Ball Twist Taps
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
8 reps
87.5%
72.5%
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Med Ball Twist Taps
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
6 reps
85%
75%
2
Deadlift (Paused)
3
3 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Med Ball Twist Taps
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
87.5%
77.5%
2
Deadlift (Paused)
3
3 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Med Ball Twist Taps
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
90%
80%
2
Deadlift (Paused)
3
3 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Med Ball Twist Taps
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
4 reps
92.5%
82.5%
2
Deadlift (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Med Ball Twist Taps
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
95%
85%
2
Deadlift (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Med Ball Twist Taps
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
97.5%
87.5%
2
Deadlift (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Med Ball Twist Taps
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
97.5%
90%
2
Deadlift (Paused)
3
2 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6
4
Leg Extension
3
6 reps
RPE 6
5
Med Ball Twist Taps
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
100%
92.5%
2
Deadlift (Paused)
3
2 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6
4
Leg Extension
3
6 reps
RPE 6
5
Med Ball Twist Taps
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 6
2
Bench Press (Paused)
3
1 reps
RPE 6
3
Sumo Deadlift (Barbell)
3
1 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
5
Arnold Press
2
8 reps
RPE 8
6
Single Arm Row (Dumbbell)
2
8 reps
RPE 6
7
Hanging Leg Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8.5-9
2
Bench Press (Dumbbell)
1
1 reps
RPE 8.5-9
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
10 reps
80%
60%
2
Arnold Press
3
12 reps
RPE 7
3
Bench Press (Dumbbell)
3
15 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
15 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
Alternating Dumbbell Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
10 reps
82.5%
62.5%
2
Arnold Press
3
12 reps
RPE 7
3
Bench Press (Dumbbell)
3
15 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
15 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
Alternating Dumbbell Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
10 reps
85%
65%
2
Arnold Press
3
12 reps
RPE 7
3
Bench Press (Dumbbell)
3
15 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
15 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 7
6
Alternating Dumbbell Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
8 reps
82.5%
67.5%
2
Arnold Press
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Alternating Dumbbell Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
8 reps
85%
70%
2
Arnold Press
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Alternating Dumbbell Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
8 reps
87.5%
72.5%
2
Arnold Press
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Alternating Dumbbell Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
6 reps
85%
75%
2
Arnold Press
3
8 reps
RPE 7
3
Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
20-25 reps
RPE 7
6
Alternating Dumbbell Curl
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
87.5%
77.5%
2
Arnold Press
3
8 reps
RPE 7
3
Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
20-25 reps
RPE 7
6
Alternating Dumbbell Curl
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
90%
80%
2
Arnold Press
3
8 reps
RPE 7
3
Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
20-25 reps
RPE 7
6
Alternating Dumbbell Curl
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
4 reps
92.5%
82.5%
2
Arnold Press
3
6 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
20-25 reps
RPE 8
6
Alternating Dumbbell Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
95%
85%
2
Arnold Press
3
6 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
20-25 reps
RPE 8
6
Alternating Dumbbell Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
97.5%
87.5%
2
Arnold Press
3
6 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
20-25 reps
RPE 8
6
Alternating Dumbbell Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
97.5%
90%
2
Arnold Press
3
6 reps
RPE 8
3
Bench Press (Dumbbell)
3
6 reps
RPE 6
4
Single Arm Row (Dumbbell)
3
6 reps
RPE 6
5
Tricep Extension (Cable)
3
10-15 reps
RPE 6
6
Alternating Dumbbell Curl
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
2 reps
100%
92.5%
2
Arnold Press
3
6 reps
RPE 8
3
Bench Press (Dumbbell)
3
6 reps
RPE 6
4
Single Arm Row (Dumbbell)
3
6 reps
RPE 6
5
Tricep Extension (Cable)
3
10-15 reps
RPE 6
6
Alternating Dumbbell Curl
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 7-8
2
Bench Press (Paused)
3
1 reps
RPE 7-8
3
Sumo Deadlift (Barbell)
3
1 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
5
Arnold Press
2
8 reps
RPE 8
6
Single Arm Row (Dumbbell)
2
8 reps
RPE 6
7
Hanging Leg Raise
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 5
2
Bench Press (Dumbbell)
1
1 reps
RPE 5
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
2 reps
10 reps
80%
60%
2
Squat (Paused)
3
5 reps
RPE 7
3
Kettlebell Swing
3
15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5
Hanging Leg Raise
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1 reps
10 reps
82.5%
62.5%
2
Squat (Paused)
3
5 reps
RPE 7
3
Kettlebell Swing
3
15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5
Hanging Leg Raise
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1 reps
10 reps
85%
65%
2
Squat (Paused)
3
5 reps
RPE 7
3
Kettlebell Swing
3
15 reps
RPE 7
4
Hamstring Curl
3
15 reps
RPE 7
5
Hanging Leg Raise
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
2 reps
8 reps
82.5%
67.5%
2
Squat (Paused)
3
5 reps
RPE 8
3
Kettlebell Swing
3
12 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1 reps
8 reps
85%
70%
2
Squat (Paused)
3
5 reps
RPE 8
3
Kettlebell Swing
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1 reps
8 reps
87.5%
72.5%
2
Squat (Paused)
3
5 reps
RPE 8
3
Kettlebell Swing
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1 reps
6 reps
85%
75%
2
Squat (Paused)
3
3 reps
RPE 7
3
Kettlebell Swing
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1 reps
6 reps
87.5%
77.5%
2
Squat (Paused)
3
3 reps
RPE 7
3
Kettlebell Swing
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1 reps
6 reps
90%
80%
2
Squat (Paused)
3
3 reps
RPE 7
3
Kettlebell Swing
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
2 reps
4 reps
92.5%
82.5%
2
Squat (Paused)
3
3 reps
RPE 8
3
Kettlebell Swing
3
8 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1 reps
4 reps
95%
85%
2
Squat (Paused)
3
3 reps
RPE 8
3
Kettlebell Swing
3
8 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1 reps
4 reps
97.5%
87.5%
2
Squat (Paused)
3
3 reps
RPE 8
3
Kettlebell Swing
3
8 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1 reps
3 reps
97.5%
90%
2
Squat (Paused)
3
2 reps
RPE 8
3
Kettlebell Swing
3
6 reps
RPE 6
4
Hamstring Curl
3
6 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1 reps
2 reps
100%
92.5%
2
Squat (Paused)
3
2 reps
RPE 8
3
Kettlebell Swing
3
6 reps
RPE 6
4
Hamstring Curl
3
6 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
3
2 reps
10 reps
80%
60%
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
15 reps
RPE 7
5
Dip (Weighted)
3
5-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
3
2 reps
10 reps
80%
60%
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
15 reps
RPE 7
5
Dip (Weighted)
3
5-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
3
1 reps
10 reps
85%
65%
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
8-15 reps
RPE 7
5
Dip (Weighted)
3
5-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
3
2 reps
8 reps
82.5%
67.5%
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Dip (Weighted)
3
5-12 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
3
1 reps
8 reps
85%
70%
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Dip (Weighted)
3
5-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
3
1 reps
8 reps
87.5%
72.5%
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Dip (Weighted)
3
5-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
3
2 reps
6 reps
85%
75%
2
Bench Press (Paused)
3
3 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
6-10 reps
RPE 7
5
Dip (Weighted)
3
6-10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
3
1 reps
6 reps
87.5%
77.5%
2
Bench Press (Paused)
3
3 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
6-10 reps
RPE 7
5
Dip (Weighted)
3
6-10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
3
1 reps
6 reps
90%
80%
2
Bench Press (Paused)
3
3 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
6-10 reps
RPE 7
5
Dip (Weighted)
3
6-10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
3
1 reps
4 reps
92.5%
82.5%
2
Bench Press (Paused)
3
3 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
4-8 reps
RPE 8
5
Dip (Weighted)
3
4-8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
3
1 reps
4 reps
95%
85%
2
Bench Press (Paused)
3
3 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
4-8 reps
RPE 8
5
Dip (Weighted)
3
4-8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
3
1 reps
4 reps
97.5%
87.5%
2
Bench Press (Paused)
3
3 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
4-8 reps
RPE 8
5
Dip (Weighted)
3
4-8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
3
1 reps
3 reps
97.5%
90%
2
Bench Press (Paused)
3
2 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
4
Lat Pulldown
3
4-8 reps
RPE 6
5
Dip (Weighted)
3
4-8 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
3
1 reps
2 reps
100%
92.5%
2
Bench Press (Paused)
3
2 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
4
Lat Pulldown
3
4-8 reps
RPE 6
5
Dip (Weighted)
3
4-8 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 6
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
2 Reps
10 Reps
80%
60%
2
Deadlift (Paused)
3 Sets
5 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@7
4
Leg Extension
3 Sets
15 Reps
@7
5
Med Ball Twist Taps
3 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
2 Reps
10 Reps
80%
60%
2
Arnold Press
3 Sets
12 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@7
4
Single Arm Row (Dumbbell)
3 Sets
15 Reps
@7
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
6
Alternating Dumbbell Curl
3 Sets
15 Reps
@7
Day 3
1
Sumo Deadlift (Barbell)
1 Set
3 Sets
2 Reps
10 Reps
80%
60%
2
Squat (Paused)
3 Sets
5 Reps
@7
3
Kettlebell Swing
3 Sets
15 Reps
@7
4
Hamstring Curl
3 Sets
15 Reps
@7
5
Hanging Leg Raise
3 Sets
10 Reps
@7
Day 4
1
Overhead Press (Dumbbell)
1 Set
3 Sets
2 Reps
10 Reps
80%
60%
2
Bench Press (Paused)
3 Sets
5 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lat Pulldown
3 Sets
15 Reps
@7
5
Dip (Weighted)
3 Sets
5-15 Reps
@7
6
Hammer Curl (Dumbbell)
3 Sets
15 Reps
@7