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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
    Jul 25, 2025 02:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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