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BoostcampPNG

Barbaric Rites (1)

by Joe

Program Description

Increase training max weights 5 lbs on upper lifts and 10lbs on lower lifts at the end of every other week.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 30, 2025 07:09
  • Last Edited
    Aug 31, 2025 07:08

Summary

Unleash your inner warrior with the **Barbaric Rites** program, a 12-week journey designed to forge strength and resilience through a rigorous 4-day weekly training schedule. This program combines foundational barbell movements like the Bench Press and Bent Over Row with bodyweight exercises such as Dips and Pull-Ups, ensuring a comprehensive approach to building muscle and enhancing functional fitness. Perfect for those equipped with a garage gym, each session is crafted to challenge your limits and elevate your performance. Get ready to transform your physique and embrace the grind!
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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 (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Stiff Leg Deadlift
5
10 reps
RPE 8
3
Lunge (Dumbbell)
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Incline Curl (Dumbbell)
3
20 reps
RPE 6
6
French Press
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Stiff Leg Deadlift
5
10 reps
RPE 8
3
Lunge (Dumbbell)
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 6
6
Tricep Pushdown (Cable)
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Stiff Leg Deadlift
5
10 reps
RPE 8
3
Lunge (Dumbbell)
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Hammer Curl
3
20 reps
RPE 6
6
Skull Crusher (Barbell)
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Stiff Leg Deadlift
5
10 reps
RPE 8
3
Lunge (Dumbbell)
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Hammer Curl
3
20 reps
RPE 6
6
Skull Crusher (Barbell)
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Stiff Leg Deadlift
5
10 reps
RPE 8
3
Lunge (Dumbbell)
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Incline Curl (Dumbbell)
3
20 reps
RPE 6
6
French Press
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Stiff Leg Deadlift
5
10 reps
RPE 8
3
Lunge (Dumbbell)
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 6
6
Tricep Pushdown (Cable)
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Stiff Leg Deadlift
5
10 reps
RPE 8
3
Lunge (Dumbbell)
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Hammer Curl
3
20 reps
RPE 6
6
Skull Crusher (Barbell)
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Stiff Leg Deadlift
5
10 reps
RPE 8
3
Lunge (Dumbbell)
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Hammer Curl
3
20 reps
RPE 6
6
Skull Crusher (Barbell)
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Stiff Leg Deadlift
5
10 reps
RPE 8
3
Lunge (Dumbbell)
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Incline Curl (Dumbbell)
3
20 reps
RPE 6
6
French Press
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Stiff Leg Deadlift
5
10 reps
RPE 8
3
Lunge (Dumbbell)
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 6
6
Tricep Pushdown (Cable)
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Stiff Leg Deadlift
5
10 reps
RPE 8
3
Lunge (Dumbbell)
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Hammer Curl
3
20 reps
RPE 6
6
Skull Crusher (Barbell)
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Stiff Leg Deadlift
5
10 reps
RPE 8
3
Lunge (Dumbbell)
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Hammer Curl
3
20 reps
RPE 6
6
Skull Crusher (Barbell)
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Bent Over Row (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
3
Dip (Bodyweight)
5
10 reps
-
4
Upright Row (Barbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
3
Dip (Bodyweight)
5
10 reps
-
4
Upright Row (Barbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Bent Over Row (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
3
Dip (Bodyweight)
5
10 reps
-
4
Upright Row (Barbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
3
Dip (Bodyweight)
5
10 reps
-
4
Upright Row (Barbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Bent Over Row (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
3
Dip (Bodyweight)
5
10 reps
-
4
Upright Row (Barbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
3
Dip (Bodyweight)
5
10 reps
-
4
Upright Row (Barbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Bent Over Row (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
3
Dip (Bodyweight)
5
10 reps
-
4
Upright Row (Barbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
3
Dip (Bodyweight)
5
10 reps
-
4
Upright Row (Barbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Bent Over Row (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
3
Dip (Bodyweight)
5
10 reps
-
4
Upright Row (Barbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
3
Dip (Bodyweight)
5
10 reps
-
4
Upright Row (Barbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Bent Over Row (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
3
Dip (Bodyweight)
5
10 reps
-
4
Upright Row (Barbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
3
Dip (Bodyweight)
5
10 reps
-
4
Upright Row (Barbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Leg Press
5
10 reps
RPE 8
3
Good Morning
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Incline Curl (Dumbbell)
3
20 reps
RPE 6
6
French Press
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Leg Press
5
10 reps
RPE 8
3
Good Morning
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 6
6
Tricep Extension (Barbell)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Leg Press
5
10 reps
RPE 8
3
Good Morning
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 6
6
Tricep Pushdown (Cable)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Leg Press
5
10 reps
RPE 8
3
Good Morning
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Preacher Curl (Barbell)
3
20 reps
RPE 6
6
Tricep Extension (Barbell)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Leg Press
5
10 reps
RPE 8
3
Good Morning
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Incline Curl (Dumbbell)
3
20 reps
RPE 6
6
French Press
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Leg Press
5
10 reps
RPE 8
3
Good Morning
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 6
6
Tricep Extension (Barbell)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Leg Press
5
10 reps
RPE 8
3
Good Morning
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 6
6
Tricep Pushdown (Cable)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Leg Press
5
10 reps
RPE 8
3
Good Morning
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Preacher Curl (Barbell)
3
20 reps
RPE 6
6
Tricep Extension (Barbell)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Leg Press
5
10 reps
RPE 8
3
Good Morning
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Incline Curl (Dumbbell)
3
20 reps
RPE 6
6
French Press
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Leg Press
5
10 reps
RPE 8
3
Good Morning
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 6
6
Tricep Extension (Barbell)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
60%
65%
70%
2
Leg Press
5
10 reps
RPE 8
3
Good Morning
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 6
6
Tricep Pushdown (Cable)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Leg Press
5
10 reps
RPE 8
3
Good Morning
5
10 reps
RPE 8
4
Back Extension
3
20 reps
-
5
Preacher Curl (Barbell)
3
20 reps
RPE 6
6
Tricep Extension (Barbell)
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Pull-Up (Assisted)
5
10 reps
-
3
Bench Press (Close Grip)
5
10 reps
-
4
Bicep Curl (Dumbbell)
5
10 reps
-
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
50%
55%
65%
70%
2
Pull-Up (Assisted)
5
10 reps
-
3
Bench Press (Close Grip)
5
10 reps
RPE 8
4
Incline Curl (Dumbbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Pull-Up (Assisted)
5
10 reps
-
3
Bench Press (Close Grip)
5
10 reps
-
4
Bicep Curl (Dumbbell)
5
10 reps
-
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
50%
55%
65%
70%
2
Pull-Up (Assisted)
5
10 reps
-
3
Bench Press (Close Grip)
5
10 reps
RPE 8
4
Incline Curl (Dumbbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Pull-Up (Assisted)
5
10 reps
-
3
Bench Press (Close Grip)
5
10 reps
-
4
Bicep Curl (Dumbbell)
5
10 reps
-
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
50%
55%
65%
70%
2
Pull-Up (Assisted)
5
10 reps
-
3
Bench Press (Close Grip)
5
10 reps
RPE 8
4
Incline Curl (Dumbbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Pull-Up (Assisted)
5
10 reps
-
3
Bench Press (Close Grip)
5
10 reps
-
4
Bicep Curl (Dumbbell)
5
10 reps
-
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
50%
55%
65%
70%
2
Pull-Up (Assisted)
5
10 reps
-
3
Bench Press (Close Grip)
5
10 reps
RPE 8
4
Incline Curl (Dumbbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Pull-Up (Assisted)
5
10 reps
-
3
Bench Press (Close Grip)
5
10 reps
-
4
Bicep Curl (Dumbbell)
5
10 reps
-
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
50%
55%
65%
70%
2
Pull-Up (Assisted)
5
10 reps
-
3
Bench Press (Close Grip)
5
10 reps
RPE 8
4
Incline Curl (Dumbbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Pull-Up (Assisted)
5
10 reps
-
3
Bench Press (Close Grip)
5
10 reps
-
4
Bicep Curl (Dumbbell)
5
10 reps
-
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
50%
55%
65%
70%
2
Pull-Up (Assisted)
5
10 reps
-
3
Bench Press (Close Grip)
5
10 reps
RPE 8
4
Incline Curl (Dumbbell)
5
10 reps
RPE 8
5
Farmer's Walk (Weighted)
1
15 mins
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
55%
60%
65%
70%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
80%
90%
3
Dip (Bodyweight)
5 Sets
10 Reps
-
4
Upright Row (Barbell)
5 Sets
10 Reps
@8
5
Farmer's Walk (Weighted)
1 Set
15 mins
@6
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
80%
90%
2
Pull-Up (Assisted)
5 Sets
10 Reps
-
3
Bench Press (Close Grip)
5 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
5 Sets
10 Reps
-
5
Farmer's Walk (Weighted)
1 Set
15 mins
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
80%
90%
2
Stiff Leg Deadlift
5 Sets
10 Reps
@8
3
Lunge (Dumbbell)
5 Sets
10 Reps
@8
4
Back Extension
3 Sets
20 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
20 Reps
@6
6
French Press
3 Sets
20 Reps
@6
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
55%
60%
65%
70%
2
Leg Press
5 Sets
10 Reps
@8
3
Good Morning
5 Sets
10 Reps
@8
4
Back Extension
3 Sets
20 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
20 Reps
@6
6
French Press
3 Sets
20 Reps
@6