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The barbell standard

by Tommyboy

Program Description

Baseline barbell strength in 4 days per week.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    140 minutes
  • Created
    Jun 24, 2025 04:17
  • Last Edited
    Jun 25, 2025 04:44

Summary

Elevate your strength game with **The Barbell Standard**, a comprehensive 12-week program designed for serious lifters. With four focused training days each week, you'll master key barbell movements like squats, deadlifts, and bench presses, while also incorporating bodyweight and machine exercises to enhance your overall performance. This program emphasizes progressive overload, ensuring you build strength and muscle efficiently. Get ready to push your limits and achieve your fitness goals in a structured, motivating environment!
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4.8 Stars with 10, 000+ Ratings
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
Squat (Low Bar)
1
4
3 reps
5 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 6
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
3 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 7
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
3 reps
5 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
2 reps
5 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
1
4
2 reps
5 reps
RPE 8
RPE 6
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
2 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Barbell)
1
4
2 reps
5 reps
RPE 8
RPE 7
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
2 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
4
2 reps
5 reps
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
2 reps
5 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
4
2 reps
5 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 6
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 7
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 6
2
Overhead Press (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 6
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 7
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 8
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 9
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
5 reps
RPE 8
RPE 6
2
Overhead Press (Barbell)
1
4
2 reps
5 reps
RPE 8
RPE 6
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
4
2 reps
5 reps
RPE 8
RPE 7
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
5 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
4
2 reps
5 reps
RPE 8
RPE 8
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
5 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
4
2 reps
5 reps
RPE 8
RPE 9
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 6
2
Overhead Press (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 6
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 7
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 8
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 9
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
2-4 reps
4-6 reps
RPE 8
RPE 6
2
Bench Press (Close Grip)
1
4
3 reps
5 reps
RPE 8
RPE 6
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
2-4 reps
4-6 reps
RPE 8
RPE 7
2
Bench Press (Close Grip)
1
4
3 reps
5 reps
RPE 8
RPE 7
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
2-4 reps
4-6 reps
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
4
3 reps
5 reps
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
2-4 reps
4-6 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
4
3 reps
5 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
2-4 reps
4-6 reps
RPE 8
RPE 6
2
Bench Press (Close Grip)
1
4
3 reps
5 reps
RPE 8
RPE 6
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
2-4 reps
4-6 reps
RPE 8
RPE 7
2
Bench Press (Close Grip)
1
4
3 reps
5 reps
RPE 8
RPE 7
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
2-4 reps
4-6 reps
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
4
3 reps
5 reps
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
2-4 reps
4-6 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
4
3 reps
5 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
2-4 reps
4-6 reps
RPE 8
RPE 6
2
Bench Press (Close Grip)
1
4
3 reps
5 reps
RPE 8
RPE 6
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
2-4 reps
4-6 reps
RPE 8
RPE 7
2
Bench Press (Close Grip)
1
4
1 reps
5 reps
RPE 8
RPE 7
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
2-4 reps
4-6 reps
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
4
3 reps
5 reps
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
2-4 reps
4-6 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
4
3 reps
5 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Seated Overhead Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 6
2
Overhead Press (Barbell)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 6
3
Lunge (Dumbbell)
2
1
6-10 reps
5-10 reps
RPE 8
RPE 9
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 7
3
Lunge (Dumbbell)
2
1
6-10 reps
5-10 reps
RPE 8
RPE 9
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
2
1
6-10 reps
5-10 reps
RPE 8
RPE 9
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
2
1
6-10 reps
5-10 reps
RPE 8
RPE 9
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 6
2
Overhead Press (Barbell)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 6
3
Lunge (Dumbbell)
2
1
6-10 reps
5-10 reps
RPE 8
RPE 9
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 7
3
Lunge (Dumbbell)
2
1
6-10 reps
5-10 reps
RPE 8
RPE 9
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
2
1
6-10 reps
5-10 reps
RPE 8
RPE 9
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
2
1
6-10 reps
5-10 reps
RPE 8
RPE 9
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 6
2
Overhead Press (Barbell)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 6
3
Lunge (Dumbbell)
2
1
6-10 reps
5-10 reps
RPE 8
RPE 9
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 7
3
Lunge (Dumbbell)
2
1
6-10 reps
5-10 reps
RPE 8
RPE 9
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 6
2
Overhead Press (Barbell)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
2
1
6-10 reps
5-10 reps
RPE 8
RPE 9
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
4
1-3 reps
4-6 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
2
1
6-10 reps
5-10 reps
RPE 8
RPE 9
4
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Skull Crusher (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
6
High Pull
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
1 Set
4 Sets
3 Reps
5 Reps
@8
@6
2
Bench Press (Barbell)
1 Set
4 Sets
3 Reps
5 Reps
@8
@6
3
Pull-Up (Bodyweight)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
4
Chest Press (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9.5
@10
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9.5
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9.5
@10
Day 2
1
Deadlift (Barbell)
1 Set
4 Sets
3 Reps
5 Reps
@8
@6
2
Overhead Press (Barbell)
1 Set
4 Sets
3 Reps
5 Reps
@8
@6
3
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@8
4
Shrug (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
5
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9.5
@10
6
High Pull
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@9.5
Day 3
1
Squat (Paused)
1 Set
4 Sets
2-4 Reps
4-6 Reps
@8
@6
2
Bench Press (Close Grip)
1 Set
4 Sets
3 Reps
5 Reps
@8
@6
3
Pull-Up (Bodyweight)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9.5
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9.5
@10
Day 4
1
Deadlift (Paused)
1 Set
4 Sets
1-3 Reps
4-6 Reps
@8
@6
2
Overhead Press (Barbell)
1 Set
4 Sets
1-3 Reps
4-6 Reps
@8
@6
3
Lunge (Dumbbell)
2 Sets
1 Set
6-10 Reps
5-10 Reps
@8
@9
4
Shrug (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
5
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9.5
@10
6
High Pull
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@9.5