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BoostcampPNG

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 24, 2025 06:15
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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
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