logo
BoostcampPNG

Alpha Destiny Novice Program

by Vincent Kongmany

Program Description

Breaking out of my skinny-fat mold.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 05, 2025 04:31
  • Last Edited
    Aug 05, 2025 04:59
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Paused)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (EZ Bar)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
2
6-10 reps
RPE 9
7
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Chin-Up (Weighted)
3
3-5 reps
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Paused)
3 Sets
4-6 Reps
@9
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
Stiff Leg Deadlift
2 Sets
6-10 Reps
@9
7
Plank (Weighted)
3 Sets
1 mins
@9
Day 2
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
@9
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
@9
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
@9
6
Plank (Weighted)
3 Sets
1 mins
@9
Day 3
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Paused)
3 Sets
4-6 Reps
@9
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
Stiff Leg Deadlift
2 Sets
6-10 Reps
@9
7
Plank (Weighted)
3 Sets
1 mins
@9