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BoostcampPNG

4-Day Primal Beast Split v2

by Jacob T.

Program Description

This workout split will give you crazy numbers on your SBD, as well as some insane calisthenics skills. You will be untouchable.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 02, 2025 11:37
  • Last Edited
    Sep 03, 2025 12:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Chest
10.3%
Quadriceps
10.1%
Upper Back
8.8%
Hamstrings
8%
Abs
7.7%
Lats
7%
Glutes
6.9%
Forearms
5.4%
Calves
4.9%
Biceps
4.4%
Front Delts
4.4%
Lower Back
4.3%
Rear Delts
2.5%
Middle Delts
1%
Adductors
1%
Abductors
0.5%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
6-10 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
3
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
3
8-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Leg Press
1
1
1
5-8 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Leg Press
1
1
1
5-8 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Leg Press
1
1
1
5-8 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Leg Press
1
1
1
5-8 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Leg Press
1
1
1
5-8 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Leg Press
1
1
1
5-8 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Leg Press
1
1
1
5-8 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Leg Press
1
1
1
5-8 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Leg Press
1
1
1
5-8 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Leg Press
1
1
1
5-8 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Leg Press
1
1
1
5-8 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Leg Press
1
1
1
5-8 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Leg Press
1
1
1
5-8 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Leg Press
1
1
1
5-8 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Leg Press
1
1
1
5-8 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 7
3
Leg Press
1
1
1
5-8 reps
6-10 reps
8-12 reps
RPE 8
RPE 7
RPE 6
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
10-20 mins
RPE 7
4
Hanging Leg Raise
3
AMRAP
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
10-20 mins
RPE 7
4
Hanging Leg Raise
3
AMRAP
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
10-20 mins
RPE 7
4
Hanging Leg Raise
3
AMRAP
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
10-20 mins
RPE 7
4
Hanging Leg Raise
3
AMRAP
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
10-20 mins
RPE 7
4
Hanging Leg Raise
3
AMRAP
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
10-20 mins
RPE 7
4
Hanging Leg Raise
3
AMRAP
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
10-20 mins
RPE 7
4
Hanging Leg Raise
3
AMRAP
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
10-20 mins
RPE 7
4
Hanging Leg Raise
3
AMRAP
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
10-20 mins
RPE 7
4
Hanging Leg Raise
3
AMRAP
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
10-20 mins
RPE 7
4
Hanging Leg Raise
3
AMRAP
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
10-20 mins
RPE 7
4
Hanging Leg Raise
3
AMRAP
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
10-20 mins
RPE 7
4
Hanging Leg Raise
3
AMRAP
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
10-20 mins
RPE 7
4
Hanging Leg Raise
3
AMRAP
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
10-20 mins
RPE 7
4
Hanging Leg Raise
3
AMRAP
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
10-20 mins
RPE 7
4
Hanging Leg Raise
3
AMRAP
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
RPE 9
2
Dip (Weighted)
3
6-10 reps
RPE 7
3
Front Lever
4
10-20 mins
RPE 7
4
Hanging Leg Raise
3
AMRAP
RPE 6
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 7
6
Wrist Curls
3
8-12 reps
RPE 7
7
Standing Calf Raise
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Shrug (Barbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 6
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
5-8 Reps
6-10 Reps
@9
@8
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@7
@6
3
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@7
@6
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@7
@6
5
Chest Fly (Cable)
3 Sets
8-12 Reps
@7
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@7
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@8
@7
3
Leg Press
1 Set
1 Set
1 Set
5-8 Reps
6-10 Reps
8-12 Reps
@8
@7
@6
4
Standing Calf Raise
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
8-12 Reps
@7
Day 3
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
2
Dip (Weighted)
3 Sets
6-10 Reps
@7
3
Front Lever
4 Sets
10-20 mins
@7
4
Hanging Leg Raise
3 Sets
AMRAP
@6
5
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
@7
6
Wrist Curls
3 Sets
8-12 Reps
@7
7
Standing Calf Raise
3 Sets
8-12 Reps
@7
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
1-3 Reps
3-5 Reps
@9
@9
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@7
4
Shrug (Barbell)
3 Sets
8-12 Reps
@7
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@7
6
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
@6