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Strength Training

by Brandon R.
2 athletes joined

Program Description

Strength Training

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2025 05:11
  • Last Edited
    Jun 18, 2025 12:17

Summary

Unleash your potential with this comprehensive 8-week Strength Training program designed for dedicated lifters ready to push their limits. Committing to six days a week, you'll engage in a mix of barbell and dumbbell exercises targeting all major muscle groups, including the chest, legs, and arms. With a focus on progressive overload, each workout is structured to challenge your strength and endurance, ensuring you see tangible results. Equip your garage gym and get ready to build muscle, increase power, and transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Skull Crusher (Barbell)
4
6-8 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 6
5
Pullover (EZ Bar)
4
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Dips
4
6-8 reps
RPE 7
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 6
5
Pec Fly (Dumbbell)
4
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Skull Crusher (Barbell)
4
6-8 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 6
5
Pullover (EZ Bar)
4
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Dips
4
6-8 reps
RPE 7
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 6
5
Pec Fly (Dumbbell)
4
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Skull Crusher (Barbell)
4
6-8 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 6
5
Pullover (EZ Bar)
4
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Dips
4
6-8 reps
RPE 7
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 6
5
Pec Fly (Dumbbell)
4
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Skull Crusher (Barbell)
4
6-8 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 6
5
Pullover (EZ Bar)
4
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Dips
4
6-8 reps
RPE 7
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 6
5
Pec Fly (Dumbbell)
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Squat (Barbell)
1
85.5%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
5
Reverse Wrist Curl (Barbell)
4
10-12 reps
RPE 7
6
Wrist Curls
4
10-12 reps
RPE 6
7
Leg Extension
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Squat (Barbell)
1
85.5%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
5
Box Jump
4
10-12 reps
RPE 7
6
Wrist Curls
4
10-12 reps
RPE 6
7
Leg Curl
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Squat (Barbell)
1
85.5%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
5
Reverse Wrist Curl (Barbell)
4
10-12 reps
RPE 7
6
Wrist Curls
4
10-12 reps
RPE 6
7
Leg Extension
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Squat (Barbell)
1
85.5%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
5
Box Jump
4
10-12 reps
RPE 7
6
Wrist Curls
4
10-12 reps
RPE 6
7
Leg Curl
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Squat (Barbell)
1
85.5%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
5
Reverse Wrist Curl (Barbell)
4
10-12 reps
RPE 7
6
Wrist Curls
4
10-12 reps
RPE 6
7
Leg Extension
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Squat (Barbell)
1
85.5%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
5
Box Jump
4
10-12 reps
RPE 7
6
Wrist Curls
4
10-12 reps
RPE 6
7
Leg Curl
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Squat (Barbell)
1
85.5%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
5
Reverse Wrist Curl (Barbell)
4
10-12 reps
RPE 7
6
Wrist Curls
4
10-12 reps
RPE 6
7
Leg Extension
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Squat (Barbell)
1
85.5%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
5
Box Jump
4
10-12 reps
RPE 7
6
Wrist Curls
4
10-12 reps
RPE 6
7
Leg Curl
4
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 7
2
Plank
4
1 mins
RPE 7
3
Side Bend (Dumbbell)
4
10-12 reps
RPE 6
4
Leg Raise (Captain's Chair)
4
-
5
V-Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 7
2
Plank
4
1 mins
RPE 7
3
Side Bend (Dumbbell)
4
10-12 reps
RPE 6
4
Leg Raise (Captain's Chair)
4
-
5
V-Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 7
2
Plank
4
1 mins
RPE 7
3
Side Bend (Dumbbell)
4
10-12 reps
RPE 6
4
Leg Raise (Captain's Chair)
4
-
5
V-Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 7
2
Plank
4
1 mins
RPE 7
3
Side Bend (Dumbbell)
4
10-12 reps
RPE 6
4
Leg Raise (Captain's Chair)
4
-
5
V-Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 7
2
Plank
4
1 mins
RPE 7
3
Side Bend (Dumbbell)
4
10-12 reps
RPE 6
4
Leg Raise (Captain's Chair)
4
-
5
V-Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 7
2
Plank
4
1 mins
RPE 7
3
Side Bend (Dumbbell)
4
10-12 reps
RPE 6
4
Leg Raise (Captain's Chair)
4
-
5
V-Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 7
2
Plank
4
1 mins
RPE 7
3
Side Bend (Dumbbell)
4
10-12 reps
RPE 6
4
Leg Raise (Captain's Chair)
4
-
5
V-Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 7
2
Plank
4
1 mins
RPE 7
3
Side Bend (Dumbbell)
4
10-12 reps
RPE 6
4
Leg Raise (Captain's Chair)
4
-
5
V-Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Bench Press (Barbell)
1
85.5%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Bench Press (Close Grip)
4
6-8 reps
RPE 7
5
Upright Row (Dumbbell)
4
10-12 reps
RPE 7
6
Shrug (Dumbbell)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Bench Press (Barbell)
1
85.5%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
5
Push Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Bench Press (Barbell)
1
85.5%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Bench Press (Close Grip)
4
6-8 reps
RPE 7
5
Upright Row (Dumbbell)
4
10-12 reps
RPE 7
6
Shrug (Dumbbell)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Bench Press (Barbell)
1
85.5%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
5
Push Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Bench Press (Barbell)
1
85.5%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Bench Press (Close Grip)
4
6-8 reps
RPE 7
5
Upright Row (Dumbbell)
4
10-12 reps
RPE 7
6
Shrug (Dumbbell)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Bench Press (Barbell)
1
85.5%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
5
Push Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Bench Press (Barbell)
1
85.5%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Bench Press (Close Grip)
4
6-8 reps
RPE 7
5
Upright Row (Dumbbell)
4
10-12 reps
RPE 7
6
Shrug (Dumbbell)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Bench Press (Barbell)
1
85.5%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
5
Push Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Deadlift (Barbell)
1
85.5%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4
6-8 reps
RPE 7
5
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Deadlift (Barbell)
1
85.5%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4
6-8 reps
RPE 7
5
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
6
Good Morning
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Deadlift (Barbell)
1
85.5%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4
6-8 reps
RPE 7
5
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Deadlift (Barbell)
1
85.5%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4
6-8 reps
RPE 7
5
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
6
Good Morning
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Deadlift (Barbell)
1
85.5%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4
6-8 reps
RPE 7
5
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Deadlift (Barbell)
1
85.5%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4
6-8 reps
RPE 7
5
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
6
Good Morning
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Deadlift (Barbell)
1
85.5%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4
6-8 reps
RPE 7
5
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Deadlift (Barbell)
1
85.5%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4
6-8 reps
RPE 7
5
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
6
Good Morning
4
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
-
3
Chin-Up (Bodyweight)
4
-
4
Lying Reverse Fly
4
6-8 reps
RPE 6
5
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
-
3
Chin-Up (Bodyweight)
4
-
4
Lying Reverse Fly
4
6-8 reps
RPE 6
5
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
-
3
Chin-Up (Bodyweight)
4
-
4
Lying Reverse Fly
4
6-8 reps
RPE 6
5
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
-
3
Chin-Up (Bodyweight)
4
-
4
Lying Reverse Fly
4
6-8 reps
RPE 6
5
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
-
3
Chin-Up (Bodyweight)
4
-
4
Lying Reverse Fly
4
6-8 reps
RPE 6
5
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
-
3
Chin-Up (Bodyweight)
4
-
4
Lying Reverse Fly
4
6-8 reps
RPE 6
5
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
-
3
Chin-Up (Bodyweight)
4
-
4
Lying Reverse Fly
4
6-8 reps
RPE 6
5
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
-
3
Chin-Up (Bodyweight)
4
-
4
Lying Reverse Fly
4
6-8 reps
RPE 6
5
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
@7
3
Skull Crusher (Barbell)
4 Sets
6-8 Reps
@7
4
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
@6
5
Pullover (EZ Bar)
4 Sets
6-8 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67.5%
76.5%
2
Squat (Barbell)
1 Set
85.5%
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4 Sets
6-8 Reps
@7
5
Reverse Wrist Curl (Barbell)
4 Sets
10-12 Reps
@7
6
Wrist Curls
4 Sets
10-12 Reps
@6
7
Leg Extension
4 Sets
6-8 Reps
@7
Day 3
1
Turkish Get Up
4 Sets
6-8 Reps
@7
2
Plank
4 Sets
1 mins
@7
3
Side Bend (Dumbbell)
4 Sets
10-12 Reps
@6
4
Leg Raise (Captain's Chair)
4 Sets
-
5
V-Up
4 Sets
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67.5%
76.5%
2
Bench Press (Barbell)
1 Set
85.5%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
81%
76.5%
72%
67.5%
63%
4
Bench Press (Close Grip)
4 Sets
6-8 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
10-12 Reps
@7
6
Shrug (Dumbbell)
4 Sets
10-12 Reps
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67.5%
76.5%
2
Deadlift (Barbell)
1 Set
85.5%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4 Sets
6-8 Reps
@7
5
Single Leg Calf Raise (Weighted)
4 Sets
10-12 Reps
@7
6
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@6
Day 6
1
Wide Grip Pull-Up
4 Sets
-
2
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
-
3
Chin-Up (Bodyweight)
4 Sets
-
4
Lying Reverse Fly
4 Sets
6-8 Reps
@6
5
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
@7