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BoostcampPNG

DOBLE FRECUENCIA

by Gabriel E.
4 athletes joined

Program Description

frecuencia 2 de todos los grupos musculares del tren superior

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Bodyweight Fitness, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 14, 2024 03:08
  • Last Edited
    Jun 18, 2025 11:56

Summary

Unleash your potential with the DOBLE FRECUENCIA program, a comprehensive 9-week training plan designed for serious lifters. Committing just four days a week, you'll engage in a dynamic mix of upper and lower body workouts, focusing on compound movements like bench presses, squats, and deadlifts to build strength and muscle. Each session is meticulously crafted with targeted rep ranges and intensities to push your limits and maximize gains. Equip your garage gym and get ready to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
77.5%
2
Chin-Up (Weighted)
3
8 reps
55%
3
Dip (Weighted)
3
8 reps
55%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
8 reps
70%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
80%
2
Chin-Up (Weighted)
3
7 reps
57.5%
3
Dip (Weighted)
3
7 reps
57.5%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
7 reps
72.5%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
82.5%
2
Chin-Up (Weighted)
3
6 reps
60%
3
Dip (Weighted)
3
6 reps
60%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
6 reps
75%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
77.5%
2
Chin-Up (Weighted)
3
8 reps
55%
3
Dip (Weighted)
3
8 reps
55%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
8 reps
70%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
80%
2
Chin-Up (Weighted)
3
7 reps
57.5%
3
Dip (Weighted)
3
7 reps
57.5%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
7 reps
72.5%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
82.5%
2
Chin-Up (Weighted)
3
6 reps
60%
3
Dip (Weighted)
3
6 reps
60%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
6 reps
75%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
77.5%
2
Chin-Up (Weighted)
3
8 reps
55%
3
Dip (Weighted)
3
8 reps
55%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
8 reps
70%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
80%
2
Chin-Up (Weighted)
3
7 reps
57.5%
3
Dip (Weighted)
3
7 reps
57.5%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
7 reps
72.5%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
82.5%
2
Chin-Up (Weighted)
3
6 reps
60%
3
Dip (Weighted)
3
6 reps
60%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
6 reps
75%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
82.5%
77.5%
2
Deadlift (Barbell)
3
6 reps
80%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
85%
77.5%
2
Deadlift (Barbell)
3
6 reps
80%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
85%
77.5%
2
Deadlift (Barbell)
3
5 reps
82.5%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
82.5%
77.5%
2
Deadlift (Barbell)
3
6 reps
80%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
85%
77.5%
2
Deadlift (Barbell)
3
6 reps
80%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
85%
77.5%
2
Deadlift (Barbell)
3
5 reps
82.5%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
82.5%
77.5%
2
Deadlift (Barbell)
3
6 reps
80%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
85%
77.5%
2
Deadlift (Barbell)
3
6 reps
80%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
85%
77.5%
2
Deadlift (Barbell)
3
5 reps
82.5%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
77.5%
2
Chin-Up (Weighted)
3 Sets
8 Reps
55%
3
Dip (Weighted)
3 Sets
8 Reps
55%
4
Barbell Row
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@10
@9
@10
5
Military Press (Barbell)
3 Sets
8 Reps
70%
6
Chinese Lateral Elevations
2 Sets
1 Set
20 Reps
20 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
8 Reps
82.5%
77.5%
2
Deadlift (Barbell)
3 Sets
6 Reps
80%
3
Squat (Barbell)
1 Set
20 Reps
60%
4
Hamstring Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Hack Squat
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Chinese Plank
1 Set
1 Set
3 mins
3 mins
@7
@8
Day 3
1
Dip (Weighted)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
2
Military Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Deficit Push Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
5
Skull Crusher (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
French Press
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Chin-Up (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Pull-Up (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Pull-Up (Weighted)
1 Set
AMRAP
@10
4
Deadlift (Deficit)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
5
Suitcase Deadlift
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
8
Alternating Dumbbell Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
9
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10