Program Description
Breaking out of my skinny-fat mold.
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedAug 05, 2025 04:31
- Last EditedSep 03, 2025 02:02
Summary
The Alpha Destiny Novice Program is an 18-week strength training journey designed for those ready to build a solid foundation in lifting. Comprising three workouts a week, this program focuses on major compound movements like Box Squats, Bench Presses, and Overhead Presses, ensuring you develop strength and muscle effectively. Each session emphasizes progressive overload, encouraging you to increase weights as you hit your rep targets. With a balanced mix of accessory work, you'll enhance your overall fitness while mastering essential techniques in a supportive, structured environment. Get ready to unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.3%
Triceps
12.7%
Glutes
10.6%
Quadriceps
10.3%
Chest
9.1%
Upper Back
8.2%
Hamstrings
7.3%
Front Delts
7.3%
Lats
7.3%
Biceps
6.3%
Middle Delts
4.5%
Lower Back
2.4%
Forearms
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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
Pull-Up (Assisted)
3
6-8 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 Row3 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 Deadlift2 Sets
6-10 Reps
@9
7
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 Row3 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 Deadlift2 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
Pull-Up (Assisted)3 Sets
6-8 Reps
@9
6
Plank (Weighted)3 Sets
1 mins
@9