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BoostcampPNG

TGSplit

by Tommy G.

Program Description

Intermediate to advanced workout program set to help primarily build strength with added hypertrophy work

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 22, 2025 02:36
  • Last Edited
    Nov 26, 2025 03:00
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.3%
Triceps
11%
Biceps
10.1%
Front Delts
8.7%
Chest
7.7%
Lats
7.7%
Abs
7.7%
Upper Back
7.1%
Glutes
7%
Middle Delts
6.7%
Hamstrings
6%
Forearms
4%
Lower Back
2.7%
Adductors
2%
Rear Delts
0.3%
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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
Seated Overhead Press (Barbell)
3
3
1 reps
4 reps
90%
80%
2
Seated Overhead Press (Barbell)
1
12-15 reps
65%
3
Pull-Up (Weighted)
3
6-9 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Preacher Hammer Bar
3
9 reps
RPE 8.5
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
3
1 reps
4 reps
92.5%
82.5%
2
Seated Overhead Press (Barbell)
1
12-15 reps
65%
3
Pull-Up (Weighted)
3
6-9 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Preacher Hammer Bar
3
9 reps
RPE 8.5
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
3
1 reps
4 reps
95%
85%
2
Seated Overhead Press (Barbell)
1
12-15 reps
65%
3
Pull-Up (Weighted)
3
6-9 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Preacher Hammer Bar
3
9 reps
RPE 8.5
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3
1 reps
3 reps
92.5%
87.5%
2
Seated Overhead Press (Barbell)
1
12-15 reps
65%
3
Pull-Up (Weighted)
3
6-9 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Preacher Hammer Bar
3
9 reps
RPE 8.5
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3
1 reps
3 reps
95%
90%
2
Seated Overhead Press (Barbell)
1
12-15 reps
65%
3
Pull-Up (Weighted)
3
6-9 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Preacher Hammer Bar
3
9 reps
RPE 8.5
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3
1 reps
3 reps
97.5%
92.5%
2
Seated Overhead Press (Barbell)
1
12-15 reps
65%
3
Pull-Up (Weighted)
3
6-9 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Preacher Hammer Bar
3
9 reps
RPE 8.5
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
2 reps
1 reps
95%
95%
2
Seated Overhead Press (Barbell)
1
12-15 reps
65%
3
Pull-Up (Weighted)
3
6-9 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Preacher Hammer Bar
3
9 reps
RPE 8.5
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
2 reps
1 reps
97.5%
97.5%
2
Seated Overhead Press (Barbell)
1
12-15 reps
65%
3
Pull-Up (Weighted)
3
6-9 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Preacher Hammer Bar
3
9 reps
RPE 8.5
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
2 reps
1 reps
100%
100%
2
Seated Overhead Press (Barbell)
1
12-15 reps
65%
3
Pull-Up (Weighted)
3
6-9 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Preacher Hammer Bar
3
9 reps
RPE 8.5
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
3
1 reps
4 reps
97.5%
85%
2
Seated Overhead Press (Barbell)
1
12-15 reps
65%
3
Pull-Up (Weighted)
3
6-9 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Preacher Hammer Bar
3
9 reps
RPE 8.5
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3
1 reps
3 reps
100%
92.5%
2
Seated Overhead Press (Barbell)
1
12-15 reps
65%
3
Pull-Up (Weighted)
3
6-9 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Preacher Hammer Bar
3
9 reps
RPE 8.5
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
1 reps
2 reps
100%
100%
2
Seated Overhead Press (Barbell)
1
12-15 reps
65%
3
Pull-Up (Weighted)
3
6-9 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Preacher Hammer Bar
3
9 reps
RPE 8.5
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1 reps
4 reps
90%
80%
2
Squat (Barbell)
1
12-15 reps
65%
3
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 8.5
4
Lat Pulldown
3
9-12 reps
RPE 8.5
5
Leg Extension
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
9-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1 reps
4 reps
92.5%
82.5%
2
Squat (Barbell)
1
12-15 reps
65%
3
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 8.5
4
Lat Pulldown
3
9-12 reps
RPE 8.5
5
Leg Extension
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
9-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1 reps
4 reps
95%
85%
2
Squat (Barbell)
1
12-15 reps
65%
3
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 8.5
4
Lat Pulldown
3
9-12 reps
RPE 8.5
5
Leg Extension
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
9-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1 reps
3 reps
92.5%
87.5%
2
Squat (Barbell)
1
12-15 reps
65%
3
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 8.5
4
Lat Pulldown
3
9-12 reps
RPE 8.5
5
Leg Extension
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
9-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1 reps
3 reps
95%
90%
2
Squat (Barbell)
1
12-15 reps
65%
3
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 8.5
4
Lat Pulldown
3
9-12 reps
RPE 8.5
5
Leg Extension
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
9-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1 reps
3 reps
97.5%
92.5%
2
Squat (Barbell)
1
12-15 reps
65%
3
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 8.5
4
Lat Pulldown
3
9-12 reps
RPE 8.5
5
Leg Extension
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
9-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
2 reps
1 reps
95%
95%
2
Squat (Barbell)
1
12-15 reps
65%
3
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 8.5
4
Lat Pulldown
3
9-12 reps
RPE 8.5
5
Leg Extension
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
9-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
2 reps
1 reps
97.5%
97.5%
2
Squat (Barbell)
1
12-15 reps
65%
3
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 8.5
4
Lat Pulldown
3
9-12 reps
RPE 8.5
5
Leg Extension
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
9-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
2 reps
1 reps
100%
100%
2
Squat (Barbell)
1
12-15 reps
65%
3
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 8.5
4
Lat Pulldown
3
9-12 reps
RPE 8.5
5
Leg Extension
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
9-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1 reps
4 reps
97.5%
85%
2
Squat (Barbell)
1
12-15 reps
65%
3
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 8.5
4
Lat Pulldown
3
9-12 reps
RPE 8.5
5
Leg Extension
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
9-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1 reps
3 reps
100%
92.5%
2
Squat (Barbell)
1
12-15 reps
65%
3
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 8.5
4
Lat Pulldown
3
9-12 reps
RPE 8.5
5
Leg Extension
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
9-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
100%
100%
2
Squat (Barbell)
1
12-15 reps
65%
3
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 8.5
4
Lat Pulldown
3
9-12 reps
RPE 8.5
5
Leg Extension
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
9-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
4 reps
90%
80%
2
Bench Press (Barbell)
1
12-15 reps
65%
3
Seated Military Press (Barbell)
3
6-9 reps
75%
4
T-Bar Row
3
6-9 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
6
Preacher Hammer Bar
3
9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
4 reps
92.5%
82.5%
2
Bench Press (Barbell)
1
12-15 reps
65%
3
Seated Military Press (Barbell)
3
6-9 reps
75%
4
T-Bar Row
3
6-9 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
6
Preacher Hammer Bar
3
9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
4 reps
95%
85%
2
Bench Press (Barbell)
1
12-15 reps
65%
3
Seated Military Press (Barbell)
3
6-9 reps
75%
4
T-Bar Row
3
6-9 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
6
Preacher Hammer Bar
3
9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
92.5%
87.5%
2
Bench Press (Barbell)
1
12-15 reps
65%
3
Seated Military Press (Barbell)
3
6-9 reps
75%
4
T-Bar Row
3
6-9 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
6
Preacher Hammer Bar
3
9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
95%
90%
2
Bench Press (Barbell)
1
12-15 reps
65%
3
Seated Military Press (Barbell)
3
6-9 reps
75%
4
T-Bar Row
3
6-9 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
6
Preacher Hammer Bar
3
9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
97.5%
92.5%
2
Bench Press (Barbell)
1
12-15 reps
65%
3
Seated Military Press (Barbell)
3
6-9 reps
75%
4
T-Bar Row
3
6-9 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
6
Preacher Hammer Bar
3
9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
2 reps
1 reps
95%
95%
2
Bench Press (Barbell)
1
12-15 reps
65%
3
Seated Military Press (Barbell)
3
6-9 reps
75%
4
T-Bar Row
3
6-9 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
6
Preacher Hammer Bar
3
9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
2 reps
1 reps
97.5%
97.5%
2
Bench Press (Barbell)
1
12-15 reps
65%
3
Seated Military Press (Barbell)
3
6-9 reps
75%
4
T-Bar Row
3
6-9 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
6
Preacher Hammer Bar
3
9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
2 reps
1 reps
100%
100%
2
Bench Press (Barbell)
1
12-15 reps
65%
3
Seated Military Press (Barbell)
3
6-9 reps
75%
4
T-Bar Row
3
6-9 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
6
Preacher Hammer Bar
3
9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
4 reps
97.5%
85%
2
Bench Press (Barbell)
1
12-15 reps
65%
3
Seated Military Press (Barbell)
3
6-9 reps
75%
4
T-Bar Row
3
6-9 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
6
Preacher Hammer Bar
3
9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
100%
92.5%
2
Bench Press (Barbell)
1
12-15 reps
65%
3
Seated Military Press (Barbell)
3
6-9 reps
75%
4
T-Bar Row
3
6-9 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
6
Preacher Hammer Bar
3
9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
2 reps
100%
100%
2
Bench Press (Barbell)
1
12-15 reps
65%
3
Seated Military Press (Barbell)
3
6-9 reps
75%
4
T-Bar Row
3
6-9 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
6
Preacher Hammer Bar
3
9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
1 reps
4 reps
90%
80%
2
Deadlift (Barbell)
1
12-15 reps
65%
3
Pull-Up (Bodyweight)
3
6-9 reps
RPE 8.5
4
Squat (Paused)
3
6-9 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
1 reps
4 reps
92.5%
82.5%
2
Deadlift (Barbell)
1
12-15 reps
65%
3
Pull-Up (Bodyweight)
3
6-9 reps
RPE 8.5
4
Squat (Paused)
3
6-9 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
1 reps
4 reps
95%
85%
2
Deadlift (Barbell)
1
12-15 reps
65%
3
Pull-Up (Bodyweight)
3
6-9 reps
RPE 8.5
4
Squat (Paused)
3
6-9 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
1 reps
3 reps
92.5%
87.5%
2
Deadlift (Barbell)
1
12-15 reps
65%
3
Pull-Up (Bodyweight)
3
6-9 reps
RPE 8.5
4
Squat (Paused)
3
6-9 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
1 reps
3 reps
95%
90%
2
Deadlift (Barbell)
1
12-15 reps
65%
3
Pull-Up (Bodyweight)
3
6-9 reps
RPE 8.5
4
Squat (Paused)
3
6-9 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
1 reps
3 reps
97.5%
92.5%
2
Deadlift (Barbell)
1
12-15 reps
65%
3
Pull-Up (Bodyweight)
3
6-9 reps
RPE 8.5
4
Squat (Paused)
3
6-9 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2 reps
1 reps
95%
95%
2
Deadlift (Barbell)
1
12-15 reps
65%
3
Pull-Up (Bodyweight)
3
6-9 reps
RPE 8.5
4
Squat (Paused)
3
6-9 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2 reps
1 reps
97.5%
97.5%
2
Deadlift (Barbell)
1
12-15 reps
65%
3
Pull-Up (Bodyweight)
3
6-9 reps
RPE 8.5
4
Squat (Paused)
3
6-9 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2 reps
1 reps
100%
100%
2
Deadlift (Barbell)
1
12-15 reps
65%
3
Pull-Up (Bodyweight)
3
6-9 reps
RPE 8.5
4
Squat (Paused)
3
6-9 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
1 reps
4 reps
97.5%
85%
2
Deadlift (Barbell)
1
12-15 reps
65%
3
Pull-Up (Bodyweight)
3
6-9 reps
RPE 8.5
4
Squat (Paused)
3
6-9 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
1 reps
3 reps
100%
92.5%
2
Deadlift (Barbell)
1
12-15 reps
65%
3
Pull-Up (Bodyweight)
3
6-9 reps
RPE 8.5
4
Squat (Paused)
3
6-9 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
100%
100%
2
Deadlift (Barbell)
1
12-15 reps
65%
3
Pull-Up (Bodyweight)
3
6-9 reps
RPE 8.5
4
Squat (Paused)
3
6-9 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3
1 reps
4 reps
90%
80%
2
T-Bar Row
3
6-9 reps
RPE 8.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
9 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3
1 reps
4 reps
92.5%
82.5%
2
T-Bar Row
3
6-9 reps
RPE 8.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
9 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3
1 reps
4 reps
95%
85%
2
T-Bar Row
3
6-9 reps
RPE 8.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
9 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3
1 reps
3 reps
92.5%
87.5%
2
T-Bar Row
3
6-9 reps
RPE 8.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
9 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3
1 reps
3 reps
95%
90%
2
T-Bar Row
3
6-9 reps
RPE 8.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
9 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3
1 reps
3 reps
97.5%
92.5%
2
T-Bar Row
3
6-9 reps
RPE 8.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
9 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
2 reps
1 reps
95%
95%
2
T-Bar Row
3
6-9 reps
RPE 8.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
9 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
2 reps
1 reps
97.5%
97.5%
2
T-Bar Row
3
6-9 reps
RPE 8.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
9 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
2 reps
1 reps
100%
100%
2
T-Bar Row
3
6-9 reps
RPE 8.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
9 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3
1 reps
4 reps
97.5%
85%
2
T-Bar Row
3
6-9 reps
RPE 8.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
9 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3
1 reps
3 reps
100%
92.5%
2
T-Bar Row
3
6-9 reps
RPE 8.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
9 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1 reps
2 reps
100%
100%
2
T-Bar Row
3
6-9 reps
RPE 8.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
3
9 reps
RPE 8
6
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Seated Overhead Press (Barbell)
3 Sets
3 Sets
1 Reps
4 Reps
90%
80%
2
Seated Overhead Press (Barbell)
1 Set
12-15 Reps
65%
3
Pull-Up (Weighted)
3 Sets
6-9 Reps
@8.5
4
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8.5
5
Preacher Hammer Bar
3 Sets
9 Reps
@8.5
6
Abs Crunch (Machine)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
3 Sets
1 Reps
4 Reps
90%
80%
2
Squat (Barbell)
1 Set
12-15 Reps
65%
3
Romanian Deadlift (Barbell)
3 Sets
6-9 Reps
@8.5
4
Lat Pulldown
3 Sets
9-12 Reps
@8.5
5
Leg Extension
3 Sets
12-15 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
9-12 Reps
@8.5
Day 3
1
Bench Press (Barbell)
3 Sets
3 Sets
1 Reps
4 Reps
90%
80%
2
Bench Press (Barbell)
1 Set
12-15 Reps
65%
3
Seated Military Press (Barbell)
3 Sets
6-9 Reps
75%
4
T-Bar Row
3 Sets
6-9 Reps
@8.5
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8.5
6
Preacher Hammer Bar
3 Sets
9 Reps
@8.5
Day 4
1
Deadlift (Barbell)
3 Sets
3 Sets
1 Reps
4 Reps
90%
80%
2
Deadlift (Barbell)
1 Set
12-15 Reps
65%
3
Pull-Up (Bodyweight)
3 Sets
6-9 Reps
@8.5
4
Squat (Paused)
3 Sets
6-9 Reps
@8.5
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@8
6
Abs Crunch (Machine)
3 Sets
12-15 Reps
@8.5
Day 5
1
Incline Bench Press (Barbell)
3 Sets
3 Sets
1 Reps
4 Reps
90%
80%
2
T-Bar Row
3 Sets
6-9 Reps
@8.5
3
Leg Extension
3 Sets
12-15 Reps
@8.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8.5
5
Preacher Curl (Barbell)
3 Sets
9 Reps
@8
6
Abs Crunch (Machine)
3 Sets
12-15 Reps
@8