Program Description
The days of the week you are to train are set. The schedule must go in the order of the days listed. You can start any day you'd like if the days off are kept in the same order. RPE Definition 10 Concentric Failure 9.5 Could have done slightly more weight, but not another rep 9 One rep shy of failure 8.5 One rep shy of failure and could have done slightly more weight 8 Two reps shy of failure 7.5 Two reps shy of failure and could have done slightly more weight 7 Three reps shy of failure 6.5 Three reps shy of failure and could have done slightly more weight 6 Four reps shy of failure
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout30 minutes
- CreatedJun 12, 2025 07:51
- Last EditedJan 22, 2026 09:56
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Hamstrings
11.7%
Glutes
10.6%
Triceps
9.5%
Chest
9.2%
Front Delts
7.4%
Upper Back
7.3%
Lats
5.8%
Abs
5.5%
Middle Delts
5.3%
Biceps
5.2%
Rear Delts
3.5%
Adductors
3%
Lower Back
2.8%
Cardio
0.5%
Forearms
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Low Bar)
1
5 reps
RPE 6
2
Squat (Low Bar)
3
5 reps
72%
3
Squat (Low Bar)
1
AMRAP
RPE 10
4
Bench Press (Paused)
2
5 reps
RPE 6
5
Bench Press (Paused)
3
5 reps
72%
6
Bench Press (Paused)
1
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
6 reps
RPE 6
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
9
Sit Up
1
AMRAP
RPE 10
10
Bicycle Crunch
1
AMRAP
RPE 10
11
Mountain Climber
1
AMRAP
RPE 10
12
Plank
1
1-5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 7
2
Squat (Low Bar)
3
5 reps
74%
3
Squat (Low Bar)
1
AMRAP
RPE 10
4
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 6
RPE 7
5
Bench Press (Paused)
3
5 reps
75%
6
Bench Press (Paused)
1
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
6 reps
RPE 6
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
9
Sit Up
1
AMRAP
RPE 10
10
Bicycle Crunch
1
AMRAP
RPE 10
11
Mountain Climber
1
AMRAP
RPE 10
12
Plank
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 8
2
Squat (Low Bar)
3
5 reps
76%
3
Squat (Low Bar)
1
AMRAP
RPE 10
4
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 7
RPE 8
5
Bench Press (Paused)
3
5 reps
76%
6
Bench Press (Paused)
1
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
9
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 9
2
Squat (Low Bar)
3
5 reps
78%
3
Squat (Low Bar)
1
AMRAP
RPE 10
4
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 8
RPE 9
5
Bench Press (Paused)
3
5 reps
75%
6
Bench Press (Paused)
1
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
9
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
RPE 6
2
Squat (Low Bar)
3
4 reps
74%
3
Bench Press (Paused)
2
3 reps
RPE 6
4
Bench Press (Paused)
4
4 reps
74%
5
Overhead Press (Barbell)
3
5 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 6
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3 reps
3 reps
RPE 6
RPE 7
2
Squat (Low Bar)
3
4 reps
76%
3
Bench Press (Paused)
1
1
3 reps
3 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
4 reps
76%
5
Overhead Press (Barbell)
3
5 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 6
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3 reps
3 reps
RPE 7
RPE 8
2
Squat (Low Bar)
3
4 reps
78%
3
Bench Press (Paused)
1
1
3 reps
3 reps
RPE 7
RPE 8
4
Bench Press (Paused)
3
4 reps
78%
5
Overhead Press (Barbell)
3
5 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 7
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3 reps
3 reps
RPE 8
RPE 9
2
Squat (Low Bar)
3
4 reps
80%
3
Bench Press (Paused)
1
1
3 reps
3 reps
RPE 8
RPE 9
4
Bench Press (Paused)
3
4 reps
80%
5
Overhead Press (Barbell)
3
5 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 7
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1 reps
RPE 6
2
Squat (Low Bar)
3
4 reps
76%
3
Bench Press (Paused)
2
1 reps
RPE 6
4
Bench Press (Paused)
3
4 reps
76%
5
Overhead Press (Barbell)
3
4 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 6
RPE 7
2
Squat (Low Bar)
3
3 reps
78%
3
Bench Press (Paused)
1
1
1 reps
1 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
4 reps
78%
5
Overhead Press (Barbell)
3
4 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6
7
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 7
RPE 8
2
Squat (Low Bar)
3
3 reps
80%
3
Bench Press (Paused)
1
1
1 reps
1 reps
RPE 7
RPE 8
4
Bench Press (Paused)
3
3 reps
76%
5
Overhead Press (Barbell)
3
4 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
7
Sit Up
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
9
Mountain Climber
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 8
RPE 9
2
Squat (Low Bar)
3
3 reps
82%
3
Bench Press (Paused)
1
1
1 reps
1 reps
RPE 8
RPE 9
4
Bench Press (Paused)
3
3 reps
82%
5
Overhead Press (Barbell)
3
4 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
7
Sit Up
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
9
Mountain Climber
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 6
2
Deadlift (Barbell)
3
4 reps
72%
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
4
Barbell Row
4
12 reps
RPE 6
5
Lat Pulldown
4
12 reps
RPE 7
6
Hammer Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7
2
Deadlift (Barbell)
3
4 reps
74%
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
4
Barbell Row
4
12 reps
RPE 6
5
Lat Pulldown
4
12 reps
RPE 7
6
Hammer Curl
1
2
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
78%
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Barbell Row
4
12 reps
RPE 6
5
Lat Pulldown
4
12 reps
RPE 7
6
Hammer Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
78%
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Barbell Row
4
12 reps
RPE 6
5
Lat Pulldown
4
12 reps
RPE 7
6
Hammer Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 6
2
Deadlift (Barbell)
3
3 reps
74%
3
Romanian Deadlift (Dumbbell)
3
9 reps
RPE 6
4
Barbell Row
4
10 reps
RPE 6
5
Lat Pulldown
4
10 reps
RPE 7
6
Hammer Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
76%
3
Romanian Deadlift (Dumbbell)
3
9 reps
RPE 6
4
Barbell Row
4
10 reps
RPE 6
5
Lat Pulldown
4
10 reps
RPE 7
6
Hammer Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 6
2
Deadlift (Barbell)
3
3 reps
78%
3
Romanian Deadlift (Dumbbell)
3
9 reps
RPE 7
4
Barbell Row
4
10 reps
RPE 6
5
Lat Pulldown
4
10 reps
RPE 7
6
Hammer Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
80%
3
Romanian Deadlift (Dumbbell)
3
9 reps
RPE 7
4
Barbell Row
4
10 reps
RPE 6
5
Lat Pulldown
4
10 reps
RPE 7
6
Hammer Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
76%
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Barbell Row
4
8 reps
RPE 6
5
Lat Pulldown
4
8 reps
RPE 7
6
Hammer Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
2 reps
78%
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Barbell Row
4
8 reps
RPE 6
5
Lat Pulldown
4
8 reps
RPE 7
6
Hammer Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
80%
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Barbell Row
4
8 reps
RPE 6
5
Lat Pulldown
4
8 reps
RPE 7
6
Hammer Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
3
2 reps
82%
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Barbell Row
4
8 reps
RPE 6
5
Lat Pulldown
4
8 reps
RPE 7
6
Hammer Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
7 reps
RPE 7
2
Squat (Paused)
3
7 reps
RPE 6.5
3
Bench Press (Paused)
1
6 reps
RPE 6
4
Bench Press (Paused)
4
6 reps
68%
5
Incline Bench Press (Barbell)
3
8 reps
RPE 6
6
Goblet Squat
3
12 reps
RPE 6
7A
Lateral Raise (Cable)
3
15 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
7 reps
RPE 7
2
Squat (Paused)
3
7 reps
RPE 6.5
3
Bench Press (Paused)
1
7 reps
RPE 7
4
Bench Press (Paused)
4
6 reps
70%
5
Incline Bench Press (Barbell)
3
8 reps
RPE 6
6
Goblet Squat
3
12 reps
RPE 6
7A
Lateral Raise (Cable)
3
15 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
7 reps
RPE 9
2
Squat (Paused)
3
7 reps
RPE 8.5
3
Bench Press (Paused)
1
7 reps
RPE 9
4
Bench Press (Paused)
4
6 reps
74%
5
Incline Bench Press (Barbell)
3
8 reps
RPE 7
6
Goblet Squat
3
12 reps
RPE 6
7A
Lateral Raise (Cable)
3
15 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
7 reps
RPE 9
2
Squat (Paused)
3
7 reps
RPE 8.5
3
Bench Press (Paused)
1
7 reps
RPE 9
4
Bench Press (Paused)
4
6 reps
74%
5
Incline Bench Press (Barbell)
3
8 reps
RPE 7
6
Goblet Squat
3
12 reps
RPE 6
7A
Lateral Raise (Cable)
3
15 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 6
2
Squat (Paused)
3
6 reps
68%
3
Bench Press (Paused)
2
5 reps
RPE 6
4
Bench Press (Paused)
4
5 reps
70%
5
Incline Bench Press (Barbell)
3
7 reps
RPE 6
6
Goblet Squat
3
12 reps
RPE 6
7A
Lateral Raise (Cable)
3
15 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 7
2
Squat (Paused)
3
6 reps
70%
3
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 6
RPE 7
4
Bench Press (Paused)
4
6 reps
72%
5
Bench Press (Dumbbell)
3
7 reps
RPE 6
6
Goblet Squat
3
12 reps
RPE 6
7A
Lateral Raise (Cable)
3
15 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 8
2
Squat (Paused)
3
6 reps
72%
3
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 7
RPE 8
4
Bench Press (Paused)
4
5 reps
74%
5
Bench Press (Dumbbell)
3
7 reps
RPE 7
6
Goblet Squat
3
12 reps
RPE 6
7A
Lateral Raise (Cable)
3
15 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 9
2
Squat (Paused)
3
6 reps
74%
3
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Bench Press (Paused)
4
6 reps
76%
5
Bench Press (Dumbbell)
3
7 reps
RPE 7
6
Goblet Squat
3
12 reps
RPE 6
7A
Lateral Raise (Cable)
3
15 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3 reps
RPE 6
2
Squat (Paused)
3
5 reps
70%
3
Bench Press (Paused)
2
4 reps
RPE 6
4
Bench Press (Paused)
4
4 reps
72%
5
Incline Bench Press (Barbell)
3
6 reps
RPE 6
6
Goblet Squat
3
12 reps
RPE 6
7A
Lateral Raise (Cable)
3
15 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3 reps
RPE 7
2
Squat (Paused)
3
5 reps
72%
3
Bench Press (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 7
4
Bench Press (Paused)
4
4 reps
74%
5
Incline Bench Press (Barbell)
3
6 reps
RPE 6
6
Goblet Squat
3
12 reps
RPE 6
7A
Lateral Raise (Cable)
3
15 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3 reps
RPE 6
2
Squat (Paused)
3
5 reps
70%
3
Bench Press (Paused)
2
4 reps
RPE 6
4
Bench Press (Paused)
4
4 reps
72%
5
Incline Bench Press (Barbell)
3
6 reps
RPE 6
6
Goblet Squat
3
12 reps
RPE 6
7A
Lateral Raise (Cable)
3
15 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3 reps
RPE 9
2
Squat (Paused)
3
5 reps
76%
3
Bench Press (Paused)
1
1
4 reps
4 reps
RPE 8
RPE 9
4
Bench Press (Paused)
4
4 reps
78%
5
Incline Bench Press (Barbell)
3
6 reps
RPE 7
6
Goblet Squat
3
12 reps
RPE 6
7A
Lateral Raise (Cable)
3
15 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
2
Single Arm Row (Dumbbell)
3
15 reps
RPE 7
3
Seated Row (Cable)
3
15 reps
RPE 7
4
Leg Curl
1
3
15-20 reps
3-5 reps
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
2
Single Arm Row (Dumbbell)
3
15 reps
RPE 7
3
Seated Row (Cable)
3
15 reps
RPE 7
4
Leg Curl
1
3
15-20 reps
3-5 reps
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
15 reps
RPE 7
3
Seated Row (Cable)
3
15 reps
RPE 7
4
Leg Curl
1
3
15-20 reps
3-5 reps
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
15 reps
RPE 7
3
Seated Row (Cable)
3
15 reps
RPE 7
4
Leg Curl
1
3
15-20 reps
3-5 reps
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
2 reps
76%
2
Single Arm Row (Dumbbell)
3
13 reps
RPE 7
3
Seated Row (Cable)
3
13 reps
RPE 7
4
Leg Curl
1
3
15-20 reps
3-5 reps
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
78%
2
Single Arm Row (Dumbbell)
3
13 reps
RPE 7
3
Seated Row (Cable)
3
13 reps
RPE 7
4
Leg Curl
1
3
15-20 reps
3-5 reps
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Single Arm Row (Dumbbell)
3
13 reps
RPE 7
3
Seated Row (Cable)
3
13 reps
RPE 7
4
Leg Curl
1
3
15-20 reps
3-5 reps
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
82%
2
Single Arm Row (Dumbbell)
3
13 reps
RPE 7
3
Seated Row (Cable)
3
13 reps
RPE 7
4
Leg Curl
1
3
15-20 reps
3-5 reps
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
78%
2
Single Arm Row (Dumbbell)
3
11 reps
RPE 7
3
Seated Row (Cable)
3
11 reps
RPE 7
4
Leg Curl
1
3
15-20 reps
3-5 reps
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
80%
2
Single Arm Row (Dumbbell)
3
11 reps
RPE 7
3
Seated Row (Cable)
3
11 reps
RPE 7
4
Leg Curl
1
3
15-20 reps
3-5 reps
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
82%
2
Single Arm Row (Dumbbell)
3
11 reps
RPE 7
3
Seated Row (Cable)
3
11 reps
RPE 7
4
Leg Curl
1
3
15-20 reps
3-5 reps
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
11 reps
RPE 7
2
Seated Row (Cable)
3
11 reps
RPE 7
3
Leg Curl
1
3
15-20 reps
3-5 reps
50%
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 6
2
Squat (Low Bar)
5
3 reps
76%
3
Bench Press (Paused)
4
8 reps
64%
4
Incline Bench Press (Barbell)
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
6
Rear Delt Fly (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
7
Bicep Curl (Cable)
1
3
15-20 reps
3-5 reps
50%
50%
8
V-Handle Tricep Pushdown (Cable)
1
3
15-20 reps
3-5 reps
50%
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 6
2
Squat (Low Bar)
5
3 reps
78%
3
Bench Press (Paused)
4
8 reps
66%
4
Lateral Raise (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
5
Rear Delt Fly (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
6
V-Handle Tricep Pushdown (Cable)
1
3
15-20 reps
3-5 reps
50%
50%
7
Bicep Curl (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
1%
2
Squat (Low Bar)
5
3 reps
82%
3
Bench Press (Paused)
4
8 reps
70%
4
Lateral Raise (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
5
Rear Delt Fly (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
6
Concentration Curl
1
3
15-20 reps
3-5 reps
50%
50%
7
V-Handle Tricep Pushdown (Cable)
1
3
15-20 reps
3-5 reps
50%
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 6
2
Squat (Low Bar)
5
3 reps
82%
3
Bench Press (Paused)
4
8 reps
70%
4
Lateral Raise (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
5
Rear Delt Fly (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
6
Concentration Curl
1
3
15-20 reps
3-5 reps
50%
50%
7
V-Handle Tricep Pushdown (Cable)
1
3
15-20 reps
3-5 reps
50%
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 6
2
Squat (Low Bar)
5
2 reps
78%
3
Bench Press (Paused)
4
7 reps
66%
4
Lateral Raise (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
5
Rear Delt Fly (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
6
Concentration Curl
1
3
15-20 reps
3-5 reps
50%
50%
7
V-Handle Tricep Pushdown (Cable)
1
3
15-20 reps
3-5 reps
50%
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 6
2
Squat (Low Bar)
5
2 reps
80%
3
Bench Press (Paused)
4
7 reps
68%
4
Lateral Raise (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
5
Rear Delt Fly (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
6
Concentration Curl
1
3
15-20 reps
3-5 reps
50%
50%
7
V-Handle Tricep Pushdown (Cable)
1
3
15-20 reps
3-5 reps
50%
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 6
2
Squat (Low Bar)
5
2 reps
82%
3
Bench Press (Paused)
4
7 reps
70%
4
Lateral Raise (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
5
Rear Delt Fly (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
6
Concentration Curl
1
3
15-20 reps
3-5 reps
50%
50%
7
V-Handle Tricep Pushdown (Cable)
1
3
15-20 reps
3-5 reps
50%
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 6
2
Squat (Low Bar)
5
2 reps
84%
3
Bench Press (Paused)
4
7 reps
72%
4
Lateral Raise (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
5
Rear Delt Fly (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
6
Concentration Curl
1
3
15-20 reps
3-5 reps
50%
50%
7
V-Handle Tricep Pushdown (Cable)
1
3
15-20 reps
3-5 reps
50%
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 6
2
Squat (Low Bar)
5
1 reps
80%
3
Bench Press (Paused)
4
6 reps
68%
4
Lateral Raise (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
5
Reverse Pec Deck
1
3
15-20 reps
3-5 reps
50%
50%
6
Concentration Curl
1
3
15-20 reps
3-5 reps
50%
50%
7
Seated Dip (Machine)
1
3
15-20 reps
3-5 reps
50%
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 6
2
Squat (Low Bar)
5
1 reps
82%
3
Bench Press (Paused)
4
6 reps
70%
4
Lateral Raise (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
5
Reverse Pec Deck
1
3
15-20 reps
3-5 reps
50%
50%
6
Concentration Curl
1
3
15-20 reps
3-5 reps
50%
50%
7
Seated Dip (Machine)
1
3
15-20 reps
3-5 reps
50%
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 6
2
Squat (Low Bar)
5
1 reps
84%
3
Bench Press (Paused)
4
6 reps
72%
4
Lateral Raise (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
5
Reverse Pec Deck
1
3
15-20 reps
3-5 reps
50%
50%
6
Concentration Curl
1
3
15-20 reps
3-5 reps
50%
50%
7
Seated Dip (Machine)
1
3
15-20 reps
3-5 reps
50%
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 6
2
Squat (Low Bar)
3
1 reps
86%
3
Bench Press (Paused)
3
6 reps
74%
4
Lateral Raise (Dumbbell)
1
4
15-20 reps
3-5 reps
50%
50%
5
Reverse Pec Deck
1
3
15-20 reps
3-5 reps
50%
50%
6
Concentration Curl
1
3
15-20 reps
3-5 reps
50%
50%
7
Seated Dip (Machine)
1
3
15-20 reps
3-5 reps
50%
50%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)1 Set
5 Reps
@6
2
Squat (Low Bar)3 Sets
5 Reps
72%
3
Squat (Low Bar)1 Set
AMRAP
@10
4
Bench Press (Paused)2 Sets
5 Reps
@6
5
Bench Press (Paused)3 Sets
5 Reps
72%
6
Bench Press (Paused)1 Set
AMRAP
@10
7
Overhead Press (Barbell)3 Sets
6 Reps
@6
8
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@6
9
Sit Up1 Set
AMRAP
@10
10
Bicycle Crunch1 Set
AMRAP
@10
11
Mountain Climber1 Set
AMRAP
@10
12
Plank1 Set
1-5 mins
@10
Day 2
1
Deadlift (Barbell)1 Set
3 Reps
@6
2
Deadlift (Barbell)3 Sets
4 Reps
72%
3
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
@6
4
Barbell Row4 Sets
12 Reps
@6
5
Lat Pulldown4 Sets
12 Reps
@7
6
Hammer Curl3 Sets
15 Reps
@8
Day 3
1
Squat (Paused)1 Set
7 Reps
@7
2
Squat (Paused)3 Sets
7 Reps
@6.5
3
Bench Press (Paused)1 Set
6 Reps
@6
4
Bench Press (Paused)4 Sets
6 Reps
68%
5
Incline Bench Press (Barbell)3 Sets
8 Reps
@6
6
Goblet Squat3 Sets
12 Reps
@6
7A
Lateral Raise (Cable)3 Sets
15 Reps
@8
7B
V-Handle Tricep Pushdown (Cable)3 Sets
15 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)3 Sets
8 Reps
@6
2
Single Arm Row (Dumbbell)3 Sets
15 Reps
@7
3
Seated Row (Cable)3 Sets
15 Reps
@7
4
Leg Curl1 Set
3 Sets
15-20 Reps
3-5 Reps
50%
50%
Day 5
1
Cycling1 Set
10 mins
@6
2
Squat (Low Bar)5 Sets
3 Reps
76%
3
Bench Press (Paused)4 Sets
8 Reps
64%
4
Incline Bench Press (Barbell)3 Sets
6 Reps
@8
5
Lateral Raise (Dumbbell)1 Set
4 Sets
15-20 Reps
3-5 Reps
50%
50%
6
Rear Delt Fly (Dumbbell)1 Set
4 Sets
15-20 Reps
3-5 Reps
50%
50%
7
Bicep Curl (Cable)1 Set
3 Sets
15-20 Reps
3-5 Reps
50%
50%
8
V-Handle Tricep Pushdown (Cable)1 Set
3 Sets
15-20 Reps
3-5 Reps
50%
50%