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Benjamin's Gentlemen Split

by Benjamin W.

Program Description

NH inspired gentleman's split. The extra workout in the superset should only be performed if you've reached the top in the first 3 sets (12-11-10

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 05, 2024 08:44
  • Last Edited
    Dec 23, 2024 09:41

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Lats
13.4%
Abs
10.2%
Biceps
8.4%
Hamstrings
8.2%
Quadriceps
7.8%
Glutes
7.4%
Triceps
5.9%
Lower Back
5.1%
Chest
4.3%
Front Delts
4.1%
Forearms
3%
Middle Delts
2.9%
Rear Delts
2.7%
Calves
2%
Adductors
0.4%
Abductors
0.4%
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
T-Bar Row
4
6-10 reps
RPE 8
3B
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8
4B
Upright Row Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
Dumbbell Row
4
6-10 reps
RPE 8
3B
Spider Curl
4
8-12 reps
RPE 8
4A
Rack Pull ATK
3
8-12 reps
RPE 8
4B
Rack Pull Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
T-Bar Row
4
6-10 reps
RPE 8
3B
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8
4B
Upright Row Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
Dumbbell Row
4
6-10 reps
RPE 8
3B
Spider Curl
4
8-12 reps
RPE 8
4A
Rack Pull ATK
3
8-12 reps
RPE 8
4B
Rack Pull Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
T-Bar Row
4
6-10 reps
RPE 8
3B
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8
4B
Upright Row Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
Dumbbell Row
4
6-10 reps
RPE 8
3B
Spider Curl
4
8-12 reps
RPE 8
4A
Rack Pull ATK
3
8-12 reps
RPE 8
4B
Rack Pull Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
T-Bar Row
4
6-10 reps
RPE 8
3B
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8
4B
Upright Row Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
Dumbbell Row
4
6-10 reps
RPE 8
3B
Spider Curl
4
8-12 reps
RPE 8
4A
Rack Pull ATK
3
8-12 reps
RPE 8
4B
Rack Pull Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
T-Bar Row
4
6-10 reps
RPE 8
3B
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8
4B
Upright Row Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
Dumbbell Row
4
6-10 reps
RPE 8
3B
Spider Curl
4
8-12 reps
RPE 8
4A
Rack Pull ATK
3
8-12 reps
RPE 8
4B
Rack Pull Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
T-Bar Row
4
6-10 reps
RPE 8
3B
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8
4B
Upright Row Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
Dumbbell Row
4
6-10 reps
RPE 8
3B
Spider Curl
4
8-12 reps
RPE 8
4A
Rack Pull ATK
3
8-12 reps
RPE 8
4B
Rack Pull Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3A
Hack Squat
3 Sets
8-12 Reps
@8
3B
Hack Squat Extra
1 Set
8-12 Reps
@8
4A
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8
4B
Hanging Leg Raise
3 Sets
12-20 Reps
@8
5A
Smith Machine Calf Raises
3 Sets
15-20 Reps
@8
5B
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@8
Day 2
1
Close Grip Pull-ups (weighted)
3 Sets
2-5 Reps
@8
2
Barbell Row
3 Sets
6-10 Reps
@8
3A
AD Press
3 Sets
6-10 Reps
@8
3B
Hanging Leg Raise
3 Sets
15-20 Reps
@8
4A
Skull Chrushers (EZ-Bar)
3 Sets
6-10 Reps
@8
4B
Skull Chrushers Extra
1 Set
6-10 Reps
@8
4C
Strict Curl (EZ-Bar)
3 Sets
6-10 Reps
@8
4D
Strict Curl Extra
1 Set
6-10 Reps
@8
5A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Pull Over Extra
1 Set
8-12 Reps
@8
5C
Seated Wrist Curl (Barbell)
3 Sets
12-15 Reps
@8
5D
Seated Wrist Curl Extra
1 Set
12-15 Reps
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@8
2
Trap Bar Deadlift
3 Sets
6-10 Reps
@8
3A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3B
Leg Press Extra
1 Set
8-12 Reps
@8
4A
Wide Grip Pull-Up
3 Sets
8-12 Reps
@8
4B
Decline Crunch (Weighted)
3 Sets
12-20 Reps
@8
5A
Seated Calf Raise
3 Sets
15-20 Reps
@8
5B
Hammer Curl (Fat Gripz
4 Sets
8-12 Reps
@8
Day 4
1
Dip (Weighted)
3 Sets
6-8 Reps
@8
2
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8
3A
T-Bar Row
4 Sets
6-10 Reps
@8
3B
Bicep Curl (Barbell)
4 Sets
6-10 Reps
@8
4A
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
4B
Upright Row Extra
1 Set
8-12 Reps
@8
4C
Wide Grip Pull-Up
3 Sets
8-12 Reps
@8
4D
Wide Grip Extra
1 Set
8-12 Reps
@8
5A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
5B
Cable Crunch
3 Sets
15-20 Reps
@8
5C
Face Pull
3 Sets
15-20 Reps
@8