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kimkim

by Johnas C.
1 athletes joined

Program Description

크고단단해진다 dr

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 20, 2025 05:23
  • Last Edited
    Jun 18, 2025 12:28

Summary

Unleash your strength with the 16-week kimkim program, designed for serious lifters ready to elevate their training. Committing five days a week, you'll tackle a variety of compound and isolation exercises, including barbell bench presses, weighted dips, and squats, targeting major muscle groups for balanced development. Each session is crafted to push your limits, building muscle and enhancing endurance while utilizing a full gym setup. Join the journey to transform your physique and maximize your performance!
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6
2
Dip (Weighted)
5
10 reps
RPE 6
3
Bench Press (Close Grip)
5
10 reps
RPE 6
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 6
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6
2
Dip (Weighted)
5
10 reps
RPE 6
3
Bench Press (Close Grip)
5
10 reps
RPE 6
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 6
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6
2
Dip (Weighted)
5
10 reps
RPE 6
3
Bench Press (Close Grip)
5
10 reps
RPE 6
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 6
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6
2
Dip (Weighted)
5
10 reps
RPE 6
3
Bench Press (Close Grip)
5
10 reps
RPE 6
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 6
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Hack Squat
5
10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 6
4
Leg Extension
5
10 reps
RPE 6
5
Lying Leg Curl
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Hack Squat
5
10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 6
4
Leg Extension
5
10 reps
RPE 6
5
Lying Leg Curl
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Hack Squat
5
10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 6
4
Leg Extension
5
10 reps
RPE 6
5
Lying Leg Curl
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Hack Squat
5
10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 6
4
Leg Extension
5
10 reps
RPE 6
5
Lying Leg Curl
5
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 6
2
Reverse Pec Deck
5
10 reps
RPE 6
3
Incline Bench Press (Barbell)
5
5 reps
RPE 6
4
High Pull
5
10 reps
RPE 6
5
Plank (Weighted)
3
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 6
2
Reverse Pec Deck
5
10 reps
RPE 6
3
Incline Bench Press (Barbell)
5
5 reps
RPE 6
4
High Pull
5
10 reps
RPE 6
5
Plank (Weighted)
3
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 6
2
Reverse Pec Deck
5
10 reps
RPE 6
3
Incline Bench Press (Barbell)
5
5 reps
RPE 6
4
High Pull
5
10 reps
RPE 6
5
Plank (Weighted)
3
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 6
2
Reverse Pec Deck
5
10 reps
RPE 6
3
Incline Bench Press (Barbell)
5
5 reps
RPE 6
4
High Pull
5
10 reps
RPE 6
5
Plank (Weighted)
3
1 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
8
10 reps
RPE 6
2
barbel low smith
5
10 reps
RPE 6
3
Rack Pull (Barbell)
5
10 reps
RPE 6
4
Lat Pulldown
5
10 reps
RPE 6
5
Seated Row (Machine)
5
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
8
10 reps
RPE 6
2
barbel low smith
5
10 reps
RPE 6
3
Rack Pull (Barbell)
5
10 reps
RPE 6
4
Lat Pulldown
5
10 reps
RPE 6
5
Seated Row (Machine)
5
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
8
10 reps
RPE 6
2
barbel low smith
5
10 reps
RPE 6
3
Rack Pull (Barbell)
5
10 reps
RPE 6
4
Lat Pulldown
5
10 reps
RPE 6
5
Seated Row (Machine)
5
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
8
10 reps
RPE 6
2
barbel low smith
5
10 reps
RPE 6
3
Rack Pull (Barbell)
5
10 reps
RPE 6
4
Lat Pulldown
5
10 reps
RPE 6
5
Seated Row (Machine)
5
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bench Press (Barbell)
1
5 reps
RPE 7
3
Deadlift (Barbell)
5
5 reps
RPE 6
4
Plank (Weighted)
3
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bench Press (Barbell)
1
5 reps
RPE 7
3
Deadlift (Barbell)
5
5 reps
RPE 6
4
Plank (Weighted)
3
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bench Press (Barbell)
1
5 reps
RPE 7
3
Deadlift (Barbell)
5
5 reps
RPE 6
4
Plank (Weighted)
3
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bench Press (Barbell)
1
5 reps
RPE 7
3
Deadlift (Barbell)
5
5 reps
RPE 6
4
Plank (Weighted)
3
1 reps
RPE 6
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@7.5
2
Dip (Weighted)
5 Sets
10 Reps
@7
3
Bench Press (Close Grip)
5 Sets
10 Reps
@7
4
Bicep Curl (EZ Bar)
5 Sets
10 Reps
@7.5
5
Tricep Pushdown (Cable)
5 Sets
10 Reps
@6.5
6
Plank (Weighted)
3 Sets
1 Reps
@6
7
Pec Deck (Machine)
5 Sets
10 Reps
@6.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Hack Squat
5 Sets
10 Reps
@7.5
3
Bulgarian Split Squat (Barbell)
5 Sets
10 Reps
@7
4
Leg Extension
5 Sets
10 Reps
@7
5
Lying Leg Curl
5 Sets
10 Reps
@7.5
Day 3
1
Military Press (Barbell)
5 Sets
5 Reps
@8
2
Reverse Pec Deck
5 Sets
10 Reps
@7.5
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
@7.5
4
High Pull
5 Sets
10 Reps
@7
5
Plank (Weighted)
3 Sets
1 Reps
@7
Day 5
1
Squat (Barbell)
1 Set
5 Reps
@8.5
2
Bench Press (Barbell)
1 Set
5 Reps
@8.5
3
Deadlift (Barbell)
5 Sets
5 Reps
@7
4
Plank (Weighted)
3 Sets
1 Reps
@7
Day 4
1
Pull-Up (Assisted)
3 Sets
2 Sets
3 Sets
10 Reps
10 Reps
10 Reps
@7
@6.5
@6
2
barbel low smith
3 Sets
2 Sets
10 Reps
10 Reps
@7
@6.5
3
Rack Pull (Barbell)
5 Sets
10 Reps
@7.5
4
Lat Pulldown
5 Sets
10 Reps
@7
5
Seated Row (Machine)
5 Sets
10 Reps
@7
6
T-Bar Row
5 Sets
10 Reps
@7.5