logo
BoostcampPNG

Miller Time fitness

by Devin Miller
3 athletes joined

Program Description

This program's purpose is to make sure you become the strongest Man in your bloodline. We are trying to cause as much stimulus as possible and also maximize our recovery time

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 02, 2025 07:59
  • Last Edited
    Jun 18, 2025 10:55

Summary

Get ready to elevate your strength with the Miller Time fitness program! Over the course of 12 weeks, you'll engage in a dynamic 5-day training split focusing on heavy lifts like squats, deadlifts, and bench presses, designed to build muscle and increase power. Each session combines foundational barbell movements with accessory work, ensuring a comprehensive approach to your fitness goals. Perfect for those with a garage gym setup, this program will challenge you and keep you motivated every step of the way!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
4
6 reps
75%
3
Pin Squats
3
5 reps
RPE 7-8
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7-8
5
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
4
6 reps
75%
3
Pin Squats
3
5 reps
RPE 7-8
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7-8
5
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
4
6 reps
75%
3
Pin Squats
3
5 reps
RPE 7-8
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7-8
5
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
4
6 reps
75%
3
Pin Squats
3
5 reps
RPE 7-8
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7-8
5
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
85%
2
Bench Press (Barbell)
4
4-6 reps
85%
3
Pin Squats
3
5 reps
RPE 7-8
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7-8
5
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
85%
2
Bench Press (Barbell)
4
4-6 reps
85%
3
Pin Squats
3
5 reps
RPE 7-8
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7-8
5
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
85%
2
Bench Press (Barbell)
4
4-6 reps
85%
3
Pin Squats
3
5 reps
RPE 7-8
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7-8
5
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4-6 reps
85%
2
Bench Press (Barbell)
4
4-6 reps
85%
3
Pin Squats
3
5 reps
RPE 7-8
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7-8
5
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1 reps
2 reps
90%
80%
2
Bench Press (Barbell)
1
2
1 reps
2 reps
90%
80%
3
Pin Squats
3
5 reps
RPE 7-8
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7-8
5
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1 reps
2 reps
90%
80%
2
Bench Press (Barbell)
1
2
1 reps
2 reps
90%
80%
3
Pin Squats
3
5 reps
RPE 7-8
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7-8
5
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1 reps
2 reps
90%
80%
2
Bench Press (Barbell)
1
2
1 reps
2 reps
90%
80%
3
Pin Squats
3
5 reps
RPE 7-8
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7-8
5
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1 reps
2 reps
90%
80%
2
Bench Press (Barbell)
1
2
1 reps
2 reps
90%
80%
3
Pin Squats
3
5 reps
RPE 7-8
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7-8
5
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Deadlift (Deficit)
3
5 reps
RPE 7-8
3
Dumbbell Row
4
8 reps
RPE 7-8
4
Pull-Up (Weighted)
4
8-10 reps
RPE 7-8
5
Glute-Ham Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Deadlift (Deficit)
3
5 reps
RPE 7-8
3
Dumbbell Row
4
8 reps
RPE 7-8
4
Pull-Up (Weighted)
4
8-10 reps
RPE 7-8
5
Glute-Ham Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Deadlift (Deficit)
3
5 reps
RPE 7-8
3
Dumbbell Row
4
8 reps
RPE 7-8
4
Pull-Up (Weighted)
4
8-10 reps
RPE 7-8
5
Glute-Ham Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Deadlift (Deficit)
3
5 reps
RPE 7-8
3
Dumbbell Row
4
8 reps
RPE 7-8
4
Pull-Up (Weighted)
4
8-10 reps
RPE 7-8
5
Glute-Ham Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
85%
2
Deadlift (Deficit)
3
5 reps
RPE 7-8
3
Dumbbell Row
4
8 reps
RPE 7-8
4
Pull-Up (Weighted)
4
8-10 reps
RPE 7-8
5
Glute-Ham Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
85%
2
Deadlift (Deficit)
3
5 reps
RPE 7-8
3
Dumbbell Row
4
8 reps
RPE 7-8
4
Pull-Up (Weighted)
4
8-10 reps
RPE 7-8
5
Glute-Ham Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
85%
2
Deadlift (Deficit)
3
5 reps
RPE 7-8
3
Dumbbell Row
4
8 reps
RPE 7-8
4
Pull-Up (Weighted)
4
8-10 reps
RPE 7-8
5
Glute-Ham Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
85%
2
Deadlift (Deficit)
3
5 reps
RPE 7-8
3
Dumbbell Row
4
8 reps
RPE 7-8
4
Pull-Up (Weighted)
4
8-10 reps
RPE 7-8
5
Glute-Ham Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
90%
80%
2
Deadlift (Deficit)
3
5 reps
RPE 7-8
3
Dumbbell Row
4
8 reps
RPE 7-8
4
Pull-Up (Weighted)
4
8-10 reps
RPE 7-8
5
Glute-Ham Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
90%
80%
2
Deadlift (Deficit)
3
5 reps
RPE 7-8
3
Dumbbell Row
4
8 reps
RPE 7-8
4
Pull-Up (Weighted)
4
8-10 reps
RPE 7-8
5
Glute-Ham Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
90%
80%
2
Deadlift (Deficit)
3
5 reps
RPE 7-8
3
Dumbbell Row
4
8 reps
RPE 7-8
4
Pull-Up (Weighted)
4
8-10 reps
RPE 7-8
5
Glute-Ham Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
90%
80%
2
Deadlift (Deficit)
3
5 reps
RPE 7-8
3
Dumbbell Row
4
8 reps
RPE 7-8
4
Pull-Up (Weighted)
4
8-10 reps
RPE 7-8
5
Glute-Ham Raise
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Bench Press (Close Grip)
4
10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Pendlay Row
4
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Bench Press (Close Grip)
4
10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Pendlay Row
4
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Bench Press (Close Grip)
4
10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Pendlay Row
4
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Bench Press (Close Grip)
4
10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Pendlay Row
4
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bench Press (Close Grip)
4
10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Pendlay Row
4
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bench Press (Close Grip)
4
10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Pendlay Row
4
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bench Press (Close Grip)
4
10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Pendlay Row
4
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bench Press (Close Grip)
4
10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Pendlay Row
4
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bench Press (Close Grip)
4
10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Pendlay Row
4
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bench Press (Close Grip)
4
10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Pendlay Row
4
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bench Press (Close Grip)
4
10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Pendlay Row
4
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bench Press (Close Grip)
4
10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Pendlay Row
4
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
High Bar Squat (Barbell)
3
6 reps
RPE 7-8
3
Good Morning
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Reverse Hyperextension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
High Bar Squat (Barbell)
3
6 reps
RPE 7-8
3
Good Morning
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Reverse Hyperextension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
High Bar Squat (Barbell)
3
6 reps
RPE 7-8
3
Good Morning
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Reverse Hyperextension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
High Bar Squat (Barbell)
3
6 reps
RPE 7-8
3
Good Morning
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Reverse Hyperextension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
High Bar Squat (Barbell)
3
6 reps
RPE 7-8
3
Good Morning
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Reverse Hyperextension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
High Bar Squat (Barbell)
3
6 reps
RPE 7-8
3
Good Morning
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Reverse Hyperextension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
High Bar Squat (Barbell)
3
6 reps
RPE 7-8
3
Good Morning
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Reverse Hyperextension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
High Bar Squat (Barbell)
3
6 reps
RPE 7-8
3
Good Morning
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Reverse Hyperextension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
High Bar Squat (Barbell)
3
6 reps
RPE 7-8
3
Good Morning
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Reverse Hyperextension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
High Bar Squat (Barbell)
3
6 reps
RPE 7-8
3
Good Morning
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Reverse Hyperextension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
High Bar Squat (Barbell)
3
6 reps
RPE 7-8
3
Good Morning
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Reverse Hyperextension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
High Bar Squat (Barbell)
3
6 reps
RPE 7-8
3
Good Morning
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Reverse Hyperextension
3
15-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
60%
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Upright Row (Barbell)
3
AMRAP
-
4
Front Raise
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Shrug (Barbell)
3
AMRAP
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
60%
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Upright Row (Barbell)
3
AMRAP
-
4
Front Raise
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Shrug (Barbell)
3
AMRAP
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
60%
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Upright Row (Barbell)
3
AMRAP
-
4
Front Raise
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Shrug (Barbell)
3
AMRAP
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
60%
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Upright Row (Barbell)
3
AMRAP
-
4
Front Raise
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Shrug (Barbell)
3
AMRAP
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Upright Row (Barbell)
3
AMRAP
-
4
Front Raise
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Shrug (Barbell)
3
AMRAP
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Upright Row (Barbell)
3
AMRAP
-
4
Front Raise
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Shrug (Barbell)
3
AMRAP
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Upright Row (Barbell)
3
AMRAP
-
4
Front Raise
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Shrug (Barbell)
3
AMRAP
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Upright Row (Barbell)
3
AMRAP
-
4
Front Raise
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Shrug (Barbell)
3
AMRAP
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
60%
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Upright Row (Barbell)
3
AMRAP
-
4
Front Raise
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Shrug (Barbell)
3
AMRAP
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
60%
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Upright Row (Barbell)
3
AMRAP
-
4
Front Raise
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Shrug (Barbell)
3
AMRAP
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
60%
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Upright Row (Barbell)
3
AMRAP
-
4
Front Raise
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Shrug (Barbell)
3
AMRAP
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
60%
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Upright Row (Barbell)
3
AMRAP
-
4
Front Raise
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Shrug (Barbell)
3
AMRAP
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
High Bar Squat (Barbell)
4 Sets
6 Reps
75%
2
Bench Press (Barbell)
4 Sets
6 Reps
75%
3
Pin Squats
3 Sets
5 Reps
@7-8
4
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7-8
5
Face Pull
3 Sets
15-20 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
75%
2
Deadlift (Deficit)
3 Sets
5 Reps
@7-8
3
Dumbbell Row
4 Sets
8 Reps
@7-8
4
Pull-Up (Weighted)
4 Sets
8-10 Reps
@7-8
5
Glute-Ham Raise
1 Set
12-15 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Close Grip)
4 Sets
10 Reps
@7-8
3
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
@7-8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7-8
5
Pendlay Row
4 Sets
10 Reps
@7-8
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
High Bar Squat (Barbell)
3 Sets
6 Reps
@7-8
3
Good Morning
3 Sets
8 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7-8
5
Reverse Hyperextension
3 Sets
15-25 Reps
-
Day 5
1
Bench Press (Barbell)
6 Sets
3 Reps
60%
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
-
3
Upright Row (Barbell)
3 Sets
AMRAP
-
4
Front Raise
3 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
6
Shrug (Barbell)
3 Sets
AMRAP
-
7
Tricep Pushdown (Cable)
4 Sets
12 Reps
-