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BoostcampPNG

Lean And Mean

by Matt D.

Program Description

This program is designed to be run on a calorie deficit. You could run it on a bulk but it would be far from optimal for that purpose. There is one deload week built in. Use it, but keep the same conditioning intensity. Conditioning work is built in to the instructions on your resistance training days, ideally MWF but do whatever works for you. On your “Tuesday”, perform 30-40 minutes of steady state cardio, a few sets of some kind of carries for core work, and some static stretching. On your “Thursday” perform some kind of MetCon, circuit, or HIIT plus some isometric core work and static stretching. On your “Saturday, perform 40 minutes to an hour of low impact active recovery such as walking plus some static stretching. Sunday is a rest day, but feel free to do some extra mobility work IF you need it. Listen to your body, if you’re accumulating too much fatigue, take a break. ***NOTE*** This program will not work as intended if you do not do your cardio/conditioning work. If you’re not going to do it you may as well choose another program.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 20, 2025 07:10
  • Last Edited
    Oct 20, 2025 09:46
Muscle Engagement
Front
Back
MuscleSet
Lats
11.4%
Upper Back
10.7%
Biceps
10.1%
Triceps
8.7%
Chest
8.5%
Glutes
7.6%
Quadriceps
7.3%
Abs
7.3%
Front Delts
7.2%
Hamstrings
6.6%
Middle Delts
3.6%
Adductors
2.9%
Calves
2.8%
Lower Back
2.4%
Rear Delts
1.6%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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 (Barbell)
3
5-8 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 10
3
Heels-Elevated Narrow Stance Barbell Squat
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 8
8
Copenhagen Plank
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 10
3
Heels-Elevated Narrow Stance Barbell Squat
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 8
8
Copenhagen Plank
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 10
3
Heels-Elevated Narrow Stance Barbell Squat
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 8
8
Copenhagen Plank
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 10
3
Heels-Elevated Narrow Stance Barbell Squat
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 8
8
Copenhagen Plank
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 10
3
Heels-Elevated Narrow Stance Barbell Squat
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 8
8
Copenhagen Plank
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 6
2
Hip Thrust (Barbell)
2
10 reps
RPE 6
3
Leg Extension
2
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
5
Standing Calf Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 10
3
Heels-Elevated Narrow Stance Barbell Squat
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 8
8
Copenhagen Plank
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 10
3
Heels-Elevated Narrow Stance Barbell Squat
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 8
8
Copenhagen Plank
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 10
3
Heels-Elevated Narrow Stance Barbell Squat
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 8
8
Copenhagen Plank
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 10
3
Heels-Elevated Narrow Stance Barbell Squat
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 8
8
Copenhagen Plank
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 10
3
Heels-Elevated Narrow Stance Barbell Squat
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 8
8
Copenhagen Plank
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Deadlift (Barbell)
1
5 reps
RPE 10
3
Heels-Elevated Narrow Stance Barbell Squat
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 8
8
Copenhagen Plank
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9
3
Dip (Bodyweight)
2
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
2
12-15 reps
RPE 8
7
Front Raise
2
12-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
10
Hanging Knee Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9
3
Dip (Bodyweight)
2
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
2
12-15 reps
RPE 8
7
Front Raise
2
12-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
10
Hanging Knee Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9
3
Dip (Bodyweight)
2
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
2
12-15 reps
RPE 8
7
Front Raise
2
12-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
10
Hanging Knee Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9
3
Dip (Bodyweight)
2
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
2
12-15 reps
RPE 8
7
Front Raise
2
12-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
10
Hanging Knee Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9
3
Dip (Bodyweight)
2
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
2
12-15 reps
RPE 8
7
Front Raise
2
12-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
10
Hanging Knee Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6
2
Overhead Press (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
2
5 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9
3
Dip (Bodyweight)
2
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
2
12-15 reps
RPE 8
7
Front Raise
2
12-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
10
Hanging Knee Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9
3
Dip (Bodyweight)
2
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
2
12-15 reps
RPE 8
7
Front Raise
2
12-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
10
Hanging Knee Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9
3
Dip (Bodyweight)
2
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
2
12-15 reps
RPE 8
7
Front Raise
2
12-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
10
Hanging Knee Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9
3
Dip (Bodyweight)
2
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
2
12-15 reps
RPE 8
7
Front Raise
2
12-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
10
Hanging Knee Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9
3
Dip (Bodyweight)
2
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
2
12-15 reps
RPE 8
7
Front Raise
2
12-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
10
Hanging Knee Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Overhead Press (Barbell)
2
5-8 reps
RPE 9
3
Dip (Bodyweight)
2
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
2
12-15 reps
RPE 8
7
Front Raise
2
12-15 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
10
Hanging Knee Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Seated Row (Cable)
3
12-15 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
2
1
12-15 reps
15-15 reps
RPE 8
RPE 8
9
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
10
Face Pull
2
10-15 reps
RPE 8
11
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Seated Row (Cable)
3
12-15 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
2
1
12-15 reps
15-15 reps
RPE 8
RPE 8
9
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
10
Face Pull
2
10-15 reps
RPE 8
11
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Seated Row (Cable)
3
12-15 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
2
1
12-15 reps
15-15 reps
RPE 8
RPE 8
9
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
10
Face Pull
2
10-15 reps
RPE 8
11
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Seated Row (Cable)
3
12-15 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
2
1
12-15 reps
15-15 reps
RPE 8
RPE 8
9
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
10
Face Pull
2
10-15 reps
RPE 8
11
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Seated Row (Cable)
3
12-15 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
2
1
12-15 reps
15-15 reps
RPE 8
RPE 8
9
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
10
Face Pull
2
10-15 reps
RPE 8
11
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 6
3
Seated Row (Cable)
2
10 reps
RPE 6
4
Pullover (Dumbbell)
2
10 reps
RPE 6
5
Bicep Curl (Cable)
2
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 6
7
Face Pull
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Seated Row (Cable)
3
12-15 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
2
1
12-15 reps
15-15 reps
RPE 8
RPE 8
9
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
10
Face Pull
2
10-15 reps
RPE 8
11
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Seated Row (Cable)
3
12-15 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
2
1
12-15 reps
15-15 reps
RPE 8
RPE 8
9
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
10
Face Pull
2
10-15 reps
RPE 8
11
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Seated Row (Cable)
3
12-15 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
2
1
12-15 reps
15-15 reps
RPE 8
RPE 8
9
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
10
Face Pull
2
10-15 reps
RPE 8
11
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Seated Row (Cable)
3
12-15 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
2
1
12-15 reps
15-15 reps
RPE 8
RPE 8
9
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
10
Face Pull
2
10-15 reps
RPE 8
11
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Seated Row (Cable)
3
12-15 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
2
1
12-15 reps
15-15 reps
RPE 8
RPE 8
9
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
10
Face Pull
2
10-15 reps
RPE 8
11
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Seated Row (Cable)
3
12-15 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
2
1
12-15 reps
15-15 reps
RPE 8
RPE 8
9
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
10
Face Pull
2
10-15 reps
RPE 8
11
Abs Crunch (Machine)
3
12-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Deadlift (Barbell)
1 Set
5 Reps
@10
3
Heels-Elevated Narrow Stance Barbell Squat
3 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
12-15 Reps
@8
6
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8
7
Standing Calf Raise
4 Sets
10-15 Reps
@8
8
Copenhagen Plank
3 Sets
5-8 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
3
Dip (Bodyweight)
2 Sets
5-8 Reps
@9
4
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
5
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@8
6
Chest Fly (Cable)
2 Sets
12-15 Reps
@8
7
Front Raise
2 Sets
12-15 Reps
@8
8
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@8
9
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
10
Hanging Knee Raise
3 Sets
8-12 Reps
@8
Day 3
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@9
3
Bicep Curl (Barbell)
3 Sets
5-8 Reps
@9
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
@8
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
7
Seated Row (Cable)
3 Sets
12-15 Reps
@8
8
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
12-15 Reps
15-15 Reps
@8
@8
9
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@8
10
Face Pull
2 Sets
10-15 Reps
@8
11
Abs Crunch (Machine)
3 Sets
12-15 Reps
@8