logo
BoostcampPNG

Compound Full Body

by EatMeatLiftWeights
1 athletes joined

Program Description

Overall strength is based in compound movement, so we are going to focus on the lifts we need to achieve just that. Overall strength. Nothing comicated about this. Basic and effective. Let's go!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2025 08:06
  • Last Edited
    Jun 18, 2025 12:53

Summary

Unleash your strength with the Compound Full Body program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you'll tackle a variety of compound movements including barbell squats and incline bench presses, ensuring balanced muscle development and functional strength. Each workout emphasizes progressive overload, allowing you to challenge yourself and track your gains effectively. Perfect for those ready to elevate their training and achieve impressive results!
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
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
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
RPE 8
4
Rack Pull (Barbell)
4
5-8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Hammer Strength Row
3
8-10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Squat (Barbell)
4 Sets
5-8 Reps
@8
3
Bulgarian Split Squat (Bodyweight)
2 Sets
8-10 Reps
@8
4
Rack Pull (Barbell)
4 Sets
5-8 Reps
@8
5
Shoulder Press (Plate Loaded)
4 Sets
8-10 Reps
@8
6
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
7
Hammer Strength Row
3 Sets
8-10 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Squat (Barbell)
4 Sets
5-8 Reps
@8
3
Bulgarian Split Squat (Bodyweight)
2 Sets
8-10 Reps
@8
4
Rack Pull (Barbell)
4 Sets
5-8 Reps
@8
5
Shoulder Press (Plate Loaded)
4 Sets
8-10 Reps
@8
6
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
7
Hammer Strength Row
3 Sets
8-10 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Squat (Barbell)
4 Sets
5-8 Reps
@8
3
Bulgarian Split Squat (Bodyweight)
2 Sets
8-10 Reps
@8
4
Rack Pull (Barbell)
4 Sets
5-8 Reps
@8
5
Shoulder Press (Plate Loaded)
4 Sets
8-10 Reps
@8
6
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
7
Hammer Strength Row
3 Sets
8-10 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Squat (Barbell)
4 Sets
5-8 Reps
@8
3
Bulgarian Split Squat (Bodyweight)
2 Sets
8-10 Reps
@8
4
Rack Pull (Barbell)
4 Sets
5-8 Reps
@8
5
Shoulder Press (Plate Loaded)
4 Sets
8-10 Reps
@8
6
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
7
Hammer Strength Row
3 Sets
8-10 Reps
@8