Program Description
Build strength for Strongman lifts with added emphasis on hypertrophy.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalAthletics, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 08, 2024 06:28
- Last EditedJun 18, 2025 09:04

Summary
Embark on a transformative 12-week journey with the Strongman Starter program, designed for those ready to build serious strength and power. With six days of intense training each week, you'll tackle a variety of compound movements, including front squats, overhead presses, and farmer's walks, all aimed at developing your overall athleticism. This program combines barbell, dumbbell, and machine exercises to target every major muscle group, ensuring a well-rounded approach to strength training. Get ready to push your limits and unleash your inner strongman!
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
Front Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press (45 Degrees)
4
10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 7
5
Hip Thrust (Barbell)
3
15 reps
RPE 6
6
Seated Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press (45 Degrees)
4
10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 7
5
Hip Thrust (Barbell)
3
15 reps
RPE 6
6
Seated Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press (45 Degrees)
4
10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 7
5
Hip Thrust (Barbell)
3
15 reps
RPE 6
6
Seated Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press (45 Degrees)
4
10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 7
5
Hip Thrust (Barbell)
3
15 reps
RPE 6
6
Seated Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
4 reps
RPE 8
2
Leg Press (45 Degrees)
5
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 7
5
Hip Thrust (Barbell)
4
12 reps
RPE 6
6
Seated Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
4 reps
RPE 8
2
Leg Press (45 Degrees)
5
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 7
5
Hip Thrust (Barbell)
4
12 reps
RPE 6
6
Seated Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
4 reps
RPE 8
2
Leg Press (45 Degrees)
5
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 7
5
Hip Thrust (Barbell)
4
12 reps
RPE 6
6
Seated Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
4 reps
RPE 8
2
Leg Press (45 Degrees)
5
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 7
5
Hip Thrust (Barbell)
4
12 reps
RPE 6
6
Seated Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
7
3 reps
RPE 8
2
Leg Press (45 Degrees)
6
6 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
4
Seated Hamstring Curl
5
10 reps
RPE 7
5
Hip Thrust (Barbell)
5
10 reps
RPE 6
6
Seated Calf Raise
6
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
7
3 reps
RPE 8
2
Leg Press (45 Degrees)
6
6 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
4
Seated Hamstring Curl
5
10 reps
RPE 7
5
Hip Thrust (Barbell)
5
10 reps
RPE 6
6
Seated Calf Raise
6
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
7
3 reps
RPE 8
2
Leg Press (45 Degrees)
6
6 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
4
Seated Hamstring Curl
5
10 reps
RPE 7
5
Hip Thrust (Barbell)
5
10 reps
RPE 6
6
Seated Calf Raise
6
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
7
3 reps
RPE 8
2
Leg Press (45 Degrees)
6
6 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
4
Seated Hamstring Curl
5
10 reps
RPE 7
5
Hip Thrust (Barbell)
5
10 reps
RPE 6
6
Seated Calf Raise
6
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dip (Assisted)
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dip (Assisted)
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dip (Assisted)
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dip (Assisted)
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
RPE 8
2
Incline Bench Press (Barbell)
5
6 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Dip (Assisted)
5
8 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
RPE 8
2
Incline Bench Press (Barbell)
5
6 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Dip (Assisted)
5
8 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
RPE 8
2
Incline Bench Press (Barbell)
5
6 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Dip (Assisted)
5
8 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
RPE 8
2
Incline Bench Press (Barbell)
5
6 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Dip (Assisted)
5
8 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
3 reps
RPE 8
2
Incline Bench Press (Barbell)
6
4 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 7
4
Dip (Assisted)
6
6 reps
RPE 7
5
Lateral Raise (Cable)
5
10 reps
RPE 7
6
Rear Delt Fly (Cable)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
3 reps
RPE 8
2
Incline Bench Press (Barbell)
6
4 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 7
4
Dip (Assisted)
6
6 reps
RPE 7
5
Lateral Raise (Cable)
5
10 reps
RPE 7
6
Rear Delt Fly (Cable)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
3 reps
RPE 8
2
Incline Bench Press (Barbell)
6
4 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 7
4
Dip (Assisted)
6
6 reps
RPE 7
5
Lateral Raise (Cable)
5
10 reps
RPE 7
6
Rear Delt Fly (Cable)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
3 reps
RPE 8
2
Incline Bench Press (Barbell)
6
4 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 7
4
Dip (Assisted)
6
6 reps
RPE 7
5
Lateral Raise (Cable)
5
10 reps
RPE 7
6
Rear Delt Fly (Cable)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
30 reps
RPE 7
2
Atlas Stone
4
5 reps
RPE 8
3
Log Press
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
30 reps
RPE 7
2
Atlas Stone
4
5 reps
RPE 8
3
Log Press
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
30 reps
RPE 7
2
Atlas Stone
4
5 reps
RPE 8
3
Log Press
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
30 reps
RPE 7
2
Atlas Stone
4
5 reps
RPE 8
3
Log Press
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
30 reps
RPE 7
2
Atlas Stone
5
4 reps
RPE 8
3
Log Press
5
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
30 reps
RPE 7
2
Atlas Stone
5
4 reps
RPE 8
3
Log Press
5
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
30 reps
RPE 7
2
Atlas Stone
5
4 reps
RPE 8
3
Log Press
5
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
30 reps
RPE 7
2
Atlas Stone
5
4 reps
RPE 8
3
Log Press
5
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
6
30 reps
RPE 7
2
Atlas Stone
6
3 reps
RPE 8
3
Log Press
6
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
6
30 reps
RPE 7
2
Atlas Stone
6
3 reps
RPE 8
3
Log Press
6
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
6
30 reps
RPE 7
2
Atlas Stone
6
3 reps
RPE 8
3
Log Press
6
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
6
30 reps
RPE 7
2
Atlas Stone
6
3 reps
RPE 8
3
Log Press
6
4 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
15 reps
RPE 7
4
T-Bar Row
4
10 reps
RPE 7
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Pull-Up (Assisted)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
15 reps
RPE 7
4
T-Bar Row
4
10 reps
RPE 7
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Pull-Up (Assisted)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
15 reps
RPE 7
4
T-Bar Row
4
10 reps
RPE 7
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Pull-Up (Assisted)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
15 reps
RPE 7
4
T-Bar Row
4
10 reps
RPE 7
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Pull-Up (Assisted)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
10 reps
RPE 7
4
T-Bar Row
5
8 reps
RPE 7
5
Shrug (Barbell)
4
12 reps
RPE 8
6
Pull-Up (Assisted)
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
10 reps
RPE 7
4
T-Bar Row
5
8 reps
RPE 7
5
Shrug (Barbell)
4
12 reps
RPE 8
6
Pull-Up (Assisted)
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
10 reps
RPE 7
4
T-Bar Row
5
8 reps
RPE 7
5
Shrug (Barbell)
4
12 reps
RPE 8
6
Pull-Up (Assisted)
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
10 reps
RPE 7
4
T-Bar Row
5
8 reps
RPE 7
5
Shrug (Barbell)
4
12 reps
RPE 8
6
Pull-Up (Assisted)
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
7
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
6
6 reps
RPE 7
3
Hip Thrust (Barbell)
5
8 reps
RPE 7
4
T-Bar Row
6
6 reps
RPE 7
5
Shrug (Barbell)
5
10 reps
RPE 8
6
Pull-Up (Assisted)
5
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
7
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
6
6 reps
RPE 7
3
Hip Thrust (Barbell)
5
8 reps
RPE 7
4
T-Bar Row
6
6 reps
RPE 7
5
Shrug (Barbell)
5
10 reps
RPE 8
6
Pull-Up (Assisted)
5
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
7
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
6
6 reps
RPE 7
3
Hip Thrust (Barbell)
5
8 reps
RPE 7
4
T-Bar Row
6
6 reps
RPE 7
5
Shrug (Barbell)
5
10 reps
RPE 8
6
Pull-Up (Assisted)
5
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
7
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
6
6 reps
RPE 7
3
Hip Thrust (Barbell)
5
8 reps
RPE 7
4
T-Bar Row
6
6 reps
RPE 7
5
Shrug (Barbell)
5
10 reps
RPE 8
6
Pull-Up (Assisted)
5
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
6
50 reps
RPE 7
2
Battle Ropes
5
0.5 mins
RPE 6
3
Sandbag Squats
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
6
50 reps
RPE 7
2
Battle Ropes
5
0.5 mins
RPE 6
3
Sandbag Squats
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
6
50 reps
RPE 7
2
Battle Ropes
5
0.5 mins
RPE 6
3
Sandbag Squats
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
6
50 reps
RPE 7
2
Battle Ropes
5
0.5 mins
RPE 6
3
Sandbag Squats
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
7
50 reps
RPE 7
2
Battle Ropes
6
0.5 mins
RPE 6
3
Sandbag Squats
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
7
50 reps
RPE 7
2
Battle Ropes
6
0.5 mins
RPE 6
3
Sandbag Squats
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
7
50 reps
RPE 7
2
Battle Ropes
6
0.5 mins
RPE 6
3
Sandbag Squats
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
7
50 reps
RPE 7
2
Battle Ropes
6
0.5 mins
RPE 6
3
Sandbag Squats
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
8
50 reps
RPE 7
2
Battle Ropes
7
0.5 mins
RPE 6
3
Sandbag Squats
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
8
50 reps
RPE 7
2
Battle Ropes
7
0.5 mins
RPE 6
3
Sandbag Squats
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
8
50 reps
RPE 7
2
Battle Ropes
7
0.5 mins
RPE 6
3
Sandbag Squats
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
8
50 reps
RPE 7
2
Battle Ropes
7
0.5 mins
RPE 6
3
Sandbag Squats
5
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 6
2
French Press
4
12 reps
RPE 7
3
Chest Fly (Cable)
6
15 reps
RPE 7
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Bicep Curl (Cable)
4
15 reps
RPE 7
6
Decline Sit Up (Weighted)
4
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 6
2
French Press
4
12 reps
RPE 7
3
Chest Fly (Cable)
6
15 reps
RPE 7
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Bicep Curl (Cable)
4
15 reps
RPE 7
6
Decline Sit Up (Weighted)
4
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 6
2
French Press
4
12 reps
RPE 7
3
Chest Fly (Cable)
6
15 reps
RPE 7
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Bicep Curl (Cable)
4
15 reps
RPE 7
6
Decline Sit Up (Weighted)
4
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 6
2
French Press
4
12 reps
RPE 7
3
Chest Fly (Cable)
6
15 reps
RPE 7
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Bicep Curl (Cable)
4
15 reps
RPE 7
6
Decline Sit Up (Weighted)
4
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 6
2
French Press
5
10 reps
RPE 7
3
Chest Fly (Cable)
6
12 reps
RPE 7
4
Tricep Pushdown (Cable)
5
12 reps
RPE 7
5
Bicep Curl (Cable)
5
12 reps
RPE 7
6
Decline Sit Up (Weighted)
5
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 6
2
French Press
5
10 reps
RPE 7
3
Chest Fly (Cable)
6
12 reps
RPE 7
4
Tricep Pushdown (Cable)
5
12 reps
RPE 7
5
Bicep Curl (Cable)
5
12 reps
RPE 7
6
Decline Sit Up (Weighted)
5
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 6
2
French Press
5
10 reps
RPE 7
3
Chest Fly (Cable)
6
12 reps
RPE 7
4
Tricep Pushdown (Cable)
5
12 reps
RPE 7
5
Bicep Curl (Cable)
5
12 reps
RPE 7
6
Decline Sit Up (Weighted)
5
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 6
2
French Press
5
10 reps
RPE 7
3
Chest Fly (Cable)
6
12 reps
RPE 7
4
Tricep Pushdown (Cable)
5
12 reps
RPE 7
5
Bicep Curl (Cable)
5
12 reps
RPE 7
6
Decline Sit Up (Weighted)
5
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
French Press
5
10 reps
RPE 7
3
Chest Fly (Cable)
6
12 reps
RPE 7
4
Tricep Pushdown (Cable)
5
12 reps
RPE 7
5
Bicep Curl (Cable)
5
12 reps
RPE 7
6
Decline Sit Up (Weighted)
5
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
French Press
5
10 reps
RPE 7
3
Chest Fly (Cable)
6
12 reps
RPE 7
4
Tricep Pushdown (Cable)
5
12 reps
RPE 7
5
Bicep Curl (Cable)
5
12 reps
RPE 7
6
Decline Sit Up (Weighted)
5
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
French Press
5
10 reps
RPE 7
3
Chest Fly (Cable)
6
12 reps
RPE 7
4
Tricep Pushdown (Cable)
5
12 reps
RPE 7
5
Bicep Curl (Cable)
5
12 reps
RPE 7
6
Decline Sit Up (Weighted)
5
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
French Press
5
10 reps
RPE 7
3
Chest Fly (Cable)
6
12 reps
RPE 7
4
Tricep Pushdown (Cable)
5
12 reps
RPE 7
5
Bicep Curl (Cable)
5
12 reps
RPE 7
6
Decline Sit Up (Weighted)
5
12-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Front Squat (Barbell)5 Sets
5 Reps
@8
2
Leg Press (45 Degrees)4 Sets
10 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
@8
4
Seated Hamstring Curl3 Sets
15 Reps
@7
5
Hip Thrust (Barbell)3 Sets
15 Reps
@6
6
Seated Calf Raise4 Sets
20 Reps
@8
Day 2
1
Overhead Press (Barbell)5 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)4 Sets
8 Reps
@7
3
Standing Shoulder Press (Dumbbell)3 Sets
12 Reps
@7
4
Dip (Assisted)4 Sets
10 Reps
@7
5
Lateral Raise (Cable)3 Sets
15 Reps
@7
6
Rear Delt Fly (Cable)3 Sets
15 Reps
@7
Day 3
1
Farmer's Walk (Weighted)4 Sets
30 Reps
@7
2
Atlas Stone4 Sets
5 Reps
@8
3
Log Press4 Sets
6 Reps
@7
Day 4
1
Trap Bar Deadlift5 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)4 Sets
10 Reps
@7
3
Hip Thrust (Barbell)3 Sets
15 Reps
@7
4
T-Bar Row4 Sets
10 Reps
@7
5
Shrug (Barbell)3 Sets
15 Reps
@8
6
Pull-Up (Assisted)3 Sets
8-10 Reps
@8
Day 5
1
Sled Push/Pull6 Sets
50 Reps
@7
2
Battle Ropes5 Sets
0.5 mins
@6
3
Sandbag Squats3 Sets
20 Reps
@8
Day 6
1
Bench Press (Barbell)4 Sets
15 Reps
@6
2
French Press4 Sets
12 Reps
@7
3
Chest Fly (Cable)6 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)4 Sets
15 Reps
@7
5
Bicep Curl (Cable)4 Sets
15 Reps
@7
6
Decline Sit Up (Weighted)4 Sets
12-15 Reps
@7