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Mi morenita <3 3.0

by Camilo Garcia
2 athletes joined

Program Description

Train my gf

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 14, 2025 05:10
  • Last Edited
    Aug 03, 2025 03:16

Summary

Embark on a transformative 13-week journey with **Mi morenita <3 3.0**, a dynamic workout program designed for those ready to elevate their strength and physique. Committing just five days a week, you'll engage in a variety of exercises, including barbell deadlifts, squats, and cable rows, targeting major muscle groups for balanced development. Each session is crafted to challenge your limits while promoting muscle growth and endurance. Equip yourself with a full gym and get ready to unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.3%
Glutes
12.5%
Quadriceps
10.6%
Upper Back
10.5%
Lats
7.3%
Biceps
7.2%
Front Delts
6.3%
Triceps
6.3%
Middle Delts
5.9%
Lower Back
4.7%
Chest
3.9%
Rear Delts
3.6%
Abs
3.2%
Abductors
2.5%
Adductors
1.7%
Forearms
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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Squat (Barbell)
1
5-
65%
3
Bulgarian Split Squat (Dumbbell)
3
RPE 7.5
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Seated Hamstring Curl
3
RPE 8
6
Hip Abductor (Machine)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
9 reps
RPE 8
4
Seated Hamstring Curl
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
70%
2
Squat (Barbell)
1
70%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
4
9 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
72%
2
Squat (Barbell)
1
70%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
72%
2
Squat (Barbell)
1
70%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
62%
2
Squat (Barbell)
1
62%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
62%
2
Squat (Barbell)
1
62%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
72%
2
Squat (Barbell)
1
70%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Seated Hamstring Curl
2
1
12-14 reps
12-12 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
2
1
12-14 reps
12-12 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
2
1
12-14 reps
12-12 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
88%
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Seated Hamstring Curl
1
1
12-14 reps
12-12 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
4
Seated Hamstring Curl
1
12-14 reps
RPE 8
5
Hip Abductor (Machine)
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
3
One Arm Lateral Raise (Cable)
4
12-14 reps
RPE 7.5
4
Face Pull
3
8-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
3
One Arm Lateral Raise (Cable)
4
12-14 reps
RPE 7.5
4
Face Pull
3
8-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
3
One Arm Lateral Raise (Cable)
4
12-14 reps
RPE 7.5
4
Face Pull
3
8-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
3
One Arm Lateral Raise (Cable)
4
12-14 reps
RPE 7.5
4
Face Pull
3
8-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
3
One Arm Lateral Raise (Cable)
4
12-14 reps
RPE 7.5
4
Face Pull
3
8-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
3
One Arm Lateral Raise (Cable)
4
12-14 reps
RPE 7.5
4
Face Pull
3
8-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
3
One Arm Lateral Raise (Cable)
4
12-14 reps
RPE 7.5
4
Face Pull
3
8-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
3
One Arm Lateral Raise (Cable)
4
12-14 reps
RPE 7.5
4
Face Pull
3
8-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
3
One Arm Lateral Raise (Cable)
4
12-14 reps
RPE 7.5
4
Face Pull
3
8-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
3
One Arm Lateral Raise (Cable)
4
12-14 reps
RPE 7.5
4
Face Pull
3
8-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
75%
2
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
3
One Arm Lateral Raise (Cable)
4
12-14 reps
RPE 7.5
4
Face Pull
3
8-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
75%
2
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
3
One Arm Lateral Raise (Cable)
4
12-14 reps
RPE 7.5
4
Face Pull
3
8-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7.5
3
One Arm Lateral Raise (Cable)
2
12-14 reps
RPE 7.5
4
Face Pull
2
8-10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
65%
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 8
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Bayesian Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
65%
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 8
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Bayesian Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 8
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Bayesian Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 8
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Bayesian Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 8
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Bayesian Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 8
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Bayesian Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 8
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Bayesian Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 8
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Bayesian Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 8
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Bayesian Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
78%
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 8
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Bayesian Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
6 reps
80%
72%
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 8
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Bayesian Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
82%
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 8
3
Dumbbell Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5
Bayesian Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
10-15 reps
RPE 8
3
Dumbbell Row
1
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Bayesian Curl
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Bulgarian Split Squat (Dumbbell)
3
10-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Bulgarian Split Squat (Dumbbell)
3
10-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Bulgarian Split Squat (Dumbbell)
3
10-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Bulgarian Split Squat (Dumbbell)
3
10-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Bulgarian Split Squat (Dumbbell)
3
10-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Bulgarian Split Squat (Dumbbell)
3
10-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Bulgarian Split Squat (Dumbbell)
3
10-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Bulgarian Split Squat (Dumbbell)
3
10-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Bulgarian Split Squat (Dumbbell)
3
10-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
62%
2
Bulgarian Split Squat (Dumbbell)
3
10-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
58%
2
Bulgarian Split Squat (Dumbbell)
3
10-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
58%
2
Bulgarian Split Squat (Dumbbell)
3
10-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
RPE 7-8
2
Face Pull
4
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
4
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
1
12 reps
12 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
RPE 7-8
2
Face Pull
4
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
4
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
1
12 reps
12 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
RPE 7-8
2
Face Pull
4
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
4
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
1
12 reps
12 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
RPE 7-8
2
Face Pull
4
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
4
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
1
12 reps
12 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
RPE 7-8
2
Face Pull
4
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
4
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
1
12 reps
12 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
RPE 7-8
2
Face Pull
4
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
4
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
1
12 reps
12 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
RPE 7-8
2
Face Pull
4
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
4
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
1
12 reps
12 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
RPE 7-8
2
Face Pull
4
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
4
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
1
12 reps
12 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
RPE 7-8
2
Face Pull
4
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
4
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
1
12 reps
12 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
RPE 7-8
2
Face Pull
4
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
4
10-12 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
1
12 reps
12 reps
RPE 9
-
Week 1
1 / 13 Weeks
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
65%
2
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@8
3
Dumbbell Row
4 Sets
10-12 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
@8
5
Bayesian Curl
3 Sets
8-10 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
5 Reps
65%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-8 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@8
4
Seated Hamstring Curl
3 Sets
12-15 Reps
@8.5
Day 5
1
Tempo Bench Press
3 Sets
6 Reps
@7-8
2
Face Pull
4 Sets
8-10 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7.5
4
Lat Pulldown (Single Arm)
4 Sets
10-12 Reps
@8.5
5
Preacher Curl (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
@9
-
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
65%
2
Squat (Barbell)
1 Set
5-
65%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
@7.5
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Seated Hamstring Curl
3 Sets
@8
6
Hip Abductor (Machine)
4 Sets
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
65%
2
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
3
One Arm Lateral Raise (Cable)
4 Sets
12-14 Reps
@7.5
4
Face Pull
3 Sets
8-10 Reps
@7.5
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8