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Double Progression

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Program Description

Lift as much as possible while not being the gym for hours

Program Overview

  • Level
    Intermediate
  • Goal
    Strength
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 05, 2026 07:47
  • Last Edited
    Apr 06, 2026 10:12
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.5%
Hamstrings
13.5%
Quadriceps
12.1%
Triceps
10.1%
Abs
9.6%
Front Delts
9.4%
Chest
7.3%
Lower Back
4.8%
Biceps
4.3%
Upper Back
3.5%
Middle Delts
3.5%
Lats
2.8%
Forearms
2.1%
Adductors
2%
Abductors
0.7%
Rear Delts
0.7%
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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
Bench Press (Barbell)
2
4
4 reps
4 reps
70%
60%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
4C
Cable Crunch
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
3 reps
4 reps
75%
60%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
4C
Cable Crunch
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
2 reps
4 reps
80%
60%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
4C
Cable Crunch
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
4 reps
75%
60%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
4C
Cable Crunch
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Bench Press (Close Grip)
3
8-10 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
4C
Cable Crunch
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Bench Press (Close Grip)
3
8-10 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
4C
Cable Crunch
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Bench Press (Close Grip)
3
8-10 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
4C
Cable Crunch
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Bench Press (Close Grip)
3
8-10 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
4C
Cable Crunch
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Bench Press (Close Grip)
3
8-10 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
4C
Cable Crunch
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Bench Press (Close Grip)
3
8-10 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
4C
Cable Crunch
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Bench Press (Close Grip)
3
8-10 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
4C
Cable Crunch
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Bench Press (Close Grip)
3
8-10 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 7
4C
Cable Crunch
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
4 reps
4 reps
70%
60%
2
Deficit Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Pendulum Squat
3
8-10 reps
RPE 7
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
3 reps
4 reps
75%
60%
2
Deficit Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Pendulum Squat
3
8-10 reps
RPE 7
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
2 reps
4 reps
80%
60%
2
Deficit Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Pendulum Squat
3
8-10 reps
RPE 7
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1 reps
4 reps
75%
60%
2
Deficit Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Pendulum Squat
3
8-10 reps
RPE 7
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Deficit Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Pendulum Squat
3
8-10 reps
RPE 7
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Deficit Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Pendulum Squat
3
8-10 reps
RPE 7
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Deficit Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Pendulum Squat
3
8-10 reps
RPE 7
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Deficit Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Pendulum Squat
3
8-10 reps
RPE 7
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Deficit Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Pendulum Squat
3
8-10 reps
RPE 7
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Deficit Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Pendulum Squat
3
8-10 reps
RPE 7
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Deficit Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Pendulum Squat
3
8-10 reps
RPE 7
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Deficit Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Pendulum Squat
3
8-10 reps
RPE 7
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
2
3
4-6 reps
4-6 reps
70%
60%
2
Overhead Press (Barbell)
3
4-6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Pull-Up (Weighted)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4-6 reps
RPE 7
2
Overhead Press (Barbell)
3
4-6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Pull-Up (Weighted)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4-6 reps
RPE 7
2
Overhead Press (Barbell)
3
4-6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Pull-Up (Weighted)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4-6 reps
RPE 7
2
Overhead Press (Barbell)
3
4-6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Pull-Up (Weighted)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4-6 reps
RPE 7
2
Overhead Press (Barbell)
3
4-6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Pull-Up (Weighted)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4-6 reps
RPE 7
2
Overhead Press (Barbell)
3
4-6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Pull-Up (Weighted)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4-6 reps
RPE 7
2
Overhead Press (Barbell)
3
4-6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Pull-Up (Weighted)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4-6 reps
RPE 7
2
Overhead Press (Barbell)
3
4-6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Pull-Up (Weighted)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4-6 reps
RPE 7
2
Overhead Press (Barbell)
3
4-6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Pull-Up (Weighted)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4-6 reps
RPE 7
2
Overhead Press (Barbell)
3
4-6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Pull-Up (Weighted)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4-6 reps
RPE 7
2
Overhead Press (Barbell)
3
4-6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Pull-Up (Weighted)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4-6 reps
RPE 7
2
Overhead Press (Barbell)
3
4-6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Pull-Up (Weighted)
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
4 reps
4 reps
70%
60%
2
Squat (Paused)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4A
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
4B
Hamstring Curl
3
10-12 reps
RPE 7
5
Back Extension
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Squat (Paused)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4A
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
4B
Hamstring Curl
3
10-12 reps
RPE 7
5
Back Extension
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
2 reps
4 reps
RPE 7
RPE 6
2
Squat (Paused)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4A
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
4B
Hamstring Curl
3
10-12 reps
RPE 7
5
Back Extension
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
1 reps
4 reps
RPE 7
RPE 6
2
Squat (Paused)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4A
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
4B
Hamstring Curl
3
10-12 reps
RPE 7
5
Back Extension
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Squat (Paused)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4A
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
4B
Hamstring Curl
3
10-12 reps
RPE 7
5
Back Extension
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Squat (Paused)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4A
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
4B
Hamstring Curl
3
10-12 reps
RPE 7
5
Back Extension
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Squat (Paused)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4A
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
4B
Hamstring Curl
3
10-12 reps
RPE 7
5
Back Extension
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Squat (Paused)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4A
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
4B
Hamstring Curl
3
10-12 reps
RPE 7
5
Back Extension
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Squat (Paused)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4A
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
4B
Hamstring Curl
3
10-12 reps
RPE 7
5
Back Extension
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Squat (Paused)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4A
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
4B
Hamstring Curl
3
10-12 reps
RPE 7
5
Back Extension
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Squat (Paused)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4A
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
4B
Hamstring Curl
3
10-12 reps
RPE 7
5
Back Extension
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
4 reps
RPE 7
RPE 6
2
Squat (Paused)
3
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4A
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
4B
Hamstring Curl
3
10-12 reps
RPE 7
5
Back Extension
3
10-12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
4 Reps
4 Reps
70%
60%
2
Bench Press (Close Grip)
3 Sets
8-10 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
4C
Cable Crunch
3 Sets
10-12 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
4 Sets
4 Reps
4 Reps
70%
60%
2
Deficit Deadlift (Barbell)
3 Sets
8-10 Reps
@7
3
Pendulum Squat
3 Sets
8-10 Reps
@7
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@7
5
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@7
Day 3
1
Spoto Press
2 Sets
3 Sets
4-6 Reps
4-6 Reps
70%
60%
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7
4A
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7
4B
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@7
5
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7
Day 4
1
Deadlift (Barbell)
2 Sets
4 Sets
4 Reps
4 Reps
70%
60%
2
Squat (Paused)
3 Sets
6-8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7
4A
Side Bend (Dumbbell)
3 Sets
10-12 Reps
@7
4B
Hamstring Curl
3 Sets
10-12 Reps
@7
5
Back Extension
3 Sets
10-12 Reps
@7