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Colossus

by Joe S.

Program Description

A modified version of Alex Bromley's Bullmastiff program, which features an autoregulated 3-week wave structure. The changes I made are mostly due to exercise preferences, but there are a couple of modifications made to alleviate the crushing demand of the Bullmastiff program on my spinal erectors. To determine your weight jumps for your main lifts each week, add 1% of your 1 rep max for every additional rep in the previous week's AMRAP.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 22, 2025 08:40
  • Last Edited
    Oct 22, 2025 06:35
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Triceps
12.2%
Glutes
11.5%
Hamstrings
8.9%
Front Delts
7.9%
Chest
7.8%
Upper Back
6.7%
Middle Delts
6.1%
Abs
5.3%
Rear Delts
4.3%
Biceps
4.2%
Lower Back
4.1%
Lats
3.9%
Adductors
1.7%
Abductors
1.6%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Bench Press (Barbell)
3
5 reps
RPE 6.5
2
Bench Press (Barbell)
1
AMRAP
RPE 6.5
3
Overhead Press (Dumbbell)
3
12 reps
RPE 6
4A
Skull Crusher (Barbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6.5
2
Bench Press (Barbell)
1
AMRAP
RPE 6.5
3
Overhead Press (Dumbbell)
3
12 reps
RPE 7
4A
Skull Crusher (Barbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6.5
2
Bench Press (Barbell)
1
AMRAP
RPE 6.5
3
Overhead Press (Dumbbell)
3
12 reps
RPE 8
4A
Skull Crusher (Barbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Bench Press (Barbell)
1
AMRAP
RPE 7
3
Overhead Press (Dumbbell)
3
10 reps
RPE 6
4A
Skull Crusher (Barbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Bench Press (Barbell)
1
AMRAP
RPE 7
3
Overhead Press (Dumbbell)
3
10 reps
RPE 7
4A
Skull Crusher (Barbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Bench Press (Barbell)
1
AMRAP
RPE 7
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4A
Skull Crusher (Barbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 7.5
2
Bench Press (Barbell)
1
AMRAP
RPE 7.5
3
Overhead Press (Dumbbell)
3
8 reps
RPE 6
4A
Skull Crusher (Barbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 7.5
2
Bench Press (Barbell)
1
AMRAP
RPE 7.5
3
Overhead Press (Dumbbell)
3
8 reps
RPE 7
4A
Skull Crusher (Barbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 7.5
2
Bench Press (Barbell)
1
AMRAP
RPE 7.5
3
Overhead Press (Dumbbell)
3
8 reps
RPE 8
4A
Skull Crusher (Barbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Barbell)
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 8.5
2
Bench Press (Barbell)
1
AMRAP
RPE 8.5
3
Overhead Press (Dumbbell)
3
10 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
RPE 8.5
2
Bench Press (Barbell)
1
AMRAP
RPE 8.5
3
Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8.5
2
Bench Press (Barbell)
1
AMRAP
RPE 8.5
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 9
2
Bench Press (Barbell)
1
AMRAP
RPE 8.5
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 9
2
Bench Press (Barbell)
1
AMRAP
RPE 8.5
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 9
2
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
4
Chest Supported Row (Machine)
3
12-15 reps
-
5A
Leg Curl
3
12-15 reps
-
5B
Leg Extension
3
12-15 reps
-
6
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Chest Supported Row (Machine)
3
12-15 reps
-
5A
Leg Curl
3
12-15 reps
-
5B
Leg Extension
3
12-15 reps
-
6
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
12-15 reps
-
5A
Leg Curl
3
12-15 reps
-
5B
Leg Extension
3
12-15 reps
-
6
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Squat (Barbell)
1
AMRAP
RPE 6
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
4
Chest Supported Row (Machine)
3
12-15 reps
-
5A
Leg Curl
3
12-15 reps
-
5B
Leg Extension
3
12-15 reps
-
6
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Squat (Barbell)
1
AMRAP
RPE 7
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12-15 reps
-
5A
Leg Curl
3
12-15 reps
-
5B
Leg Extension
3
12-15 reps
-
6
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Squat (Barbell)
1
AMRAP
RPE 7
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
12-15 reps
-
5A
Leg Curl
3
12-15 reps
-
5B
Leg Extension
3
12-15 reps
-
6
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 7.5
2
Squat (Barbell)
1
AMRAP
RPE 7.5
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 6
4
Chest Supported Row (Machine)
3
12-15 reps
-
5A
Leg Curl
3
12-15 reps
-
5B
Leg Extension
3
12-15 reps
-
6
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 7.5
2
Squat (Barbell)
1
AMRAP
RPE 7.5
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
12-15 reps
-
5A
Leg Curl
3
12-15 reps
-
5B
Leg Extension
3
12-15 reps
-
6
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 7.5
2
Squat (Barbell)
1
AMRAP
RPE 7.5
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12-15 reps
-
5A
Leg Curl
3
12-15 reps
-
5B
Leg Extension
3
12-15 reps
-
6
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Front Squat (Barbell)
4
6 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
5
Seated Row (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Front Squat (Barbell)
4
6 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 8
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
RPE 8.5
2
Squat (Barbell)
1
AMRAP
RPE 8.5
3
Front Squat (Barbell)
3
5 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
5
Seated Row (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 8.5
2
Squat (Barbell)
1
AMRAP
RPE 8.5
3
Front Squat (Barbell)
3
5 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 8.5
2
Front Squat (Barbell)
2
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
RPE 9
2
Squat (Barbell)
1
AMRAP
RPE 9
3
Front Squat (Barbell)
4
4 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 9
2
Squat (Barbell)
1
AMRAP
RPE 9
3
Front Squat (Barbell)
3
4 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 9
2
Front Squat (Barbell)
2
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 6.5
2
Overhead Press (Barbell)
1
AMRAP
RPE 6.5
3
Chest Press (Machine)
3
12 reps
RPE 6
4A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
4B
Bicep Curl (Dumbbell)
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 6.5
2
Overhead Press (Barbell)
1
AMRAP
RPE 6.5
3
Chest Press (Machine)
3
12 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 6.5
2
Overhead Press (Barbell)
1
AMRAP
RPE 6.5
3
Chest Press (Machine)
3
12 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
4
12-15 reps
-
4B
Bicep Curl (Dumbbell)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 7
2
Overhead Press (Barbell)
1
AMRAP
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 6
4A
Overhead Tricep Extension (Cable)
3
10-12 reps
-
4B
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 7
2
Overhead Press (Barbell)
1
AMRAP
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4B
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 7
2
Overhead Press (Barbell)
1
AMRAP
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
5
10-12 reps
-
4B
Bicep Curl (Dumbbell)
5
10-12 reps
-
5
Rear Delt Fly (Machine)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
RPE 7.5
2
Overhead Press (Barbell)
1
AMRAP
RPE 7.5
3
Chest Press (Machine)
3
8 reps
RPE 6
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Rear Delt Fly (Machine)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
RPE 7.5
2
Overhead Press (Barbell)
1
AMRAP
RPE 7.5
3
Chest Press (Machine)
3
8 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
5
8-10 reps
-
4B
Bicep Curl (Dumbbell)
5
8-10 reps
-
5
Rear Delt Fly (Machine)
5
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
RPE 7.5
2
Overhead Press (Barbell)
1
AMRAP
RPE 7.5
3
Chest Press (Machine)
3
8 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
6
8-10 reps
-
4B
Bicep Curl (Dumbbell)
6
8-10 reps
-
5
Rear Delt Fly (Machine)
6
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 8
3
Bench Press (Close Grip)
4
6 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
6 reps
RPE 6
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 8
3
Bench Press (Close Grip)
3
6 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
RPE 8
2
Bench Press (Close Grip)
2
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
RPE 8.5
2
Overhead Press (Barbell)
1
AMRAP
RPE 8.5
3
Bench Press (Close Grip)
4
5 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
5 reps
RPE 6
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
RPE 8.5
2
Overhead Press (Barbell)
1
AMRAP
RPE 8.5
3
Bench Press (Close Grip)
3
5 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
RPE 8.5
2
Bench Press (Close Grip)
2
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 8
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bench Press (Close Grip)
4
4 reps
RPE 6
4
Incline Bench Press (Dumbbell)
4
4 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1 reps
RPE 9
2
Overhead Press (Barbell)
1
AMRAP
RPE 9
3
Bench Press (Close Grip)
3
4 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
RPE 9
2
Bench Press (Close Grip)
2
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 6.5
3
Front Squat (Barbell)
3
12 reps
RPE 6
4
Pull-Up (Assisted)
2
12-15 reps
-
5A
Lying Leg Curl
2
12-15 reps
-
5B
Hip Abductor (Machine)
2
12-15 reps
-
6
Hanging Knee Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 6.5
3
Front Squat (Barbell)
4
12 reps
RPE 7
4
Pull-Up (Assisted)
3
12-15 reps
-
5A
Lying Leg Curl
3
12-15 reps
-
5B
Hip Abductor (Machine)
3
12-15 reps
-
6
Hanging Knee Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 6.5
3
Front Squat (Barbell)
5
12 reps
RPE 8
4
Pull-Up (Assisted)
4
12-15 reps
-
5A
Lying Leg Curl
4
12-15 reps
-
5B
Hip Abductor (Machine)
4
12-15 reps
-
6
Hanging Knee Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Deadlift (Barbell)
1
AMRAP
RPE 7
3
Front Squat (Barbell)
3
10 reps
RPE 6
4
Pull-Up (Assisted)
3
10-12 reps
-
5A
Lying Leg Curl
3
10-12 reps
-
5B
Hip Abductor (Machine)
3
10-12 reps
-
6
Hanging Knee Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Deadlift (Barbell)
1
AMRAP
RPE 7
3
Front Squat (Barbell)
4
10 reps
RPE 7
4
Pull-Up (Assisted)
4
10-12 reps
-
5A
Lying Leg Curl
4
10-12 reps
-
5B
Hip Abductor (Machine)
4
10-12 reps
-
6
Hanging Knee Raise
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Deadlift (Barbell)
1
AMRAP
RPE 7
3
Front Squat (Barbell)
5
10 reps
RPE 8
4
Pull-Up (Assisted)
5
10-12 reps
-
5A
Lying Leg Curl
5
10-12 reps
-
5B
Hip Abductor (Machine)
5
10-12 reps
-
6
Hanging Knee Raise
5
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7.5
2
Deadlift (Barbell)
1
AMRAP
RPE 7.5
3
Front Squat (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Assisted)
4
8-10 reps
-
5A
Lying Leg Curl
4
8-10 reps
-
5B
Hip Abductor (Machine)
4
8-10 reps
-
6
Hanging Knee Raise
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7.5
2
Deadlift (Barbell)
1
AMRAP
RPE 7.5
3
Front Squat (Barbell)
4
8 reps
RPE 7
4
Pull-Up (Assisted)
5
8-10 reps
-
5A
Lying Leg Curl
5
8-10 reps
-
5B
Hip Abductor (Machine)
5
8-10 reps
-
6
Hanging Knee Raise
5
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7.5
2
Deadlift (Barbell)
1
AMRAP
RPE 7.5
3
Front Squat (Barbell)
4
8 reps
RPE 8
4
Pull-Up (Assisted)
6
8-10 reps
-
5A
Lying Leg Curl
6
8-10 reps
-
5B
Hip Abductor (Machine)
6
8-10 reps
-
6
Hanging Knee Raise
6
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Box Squat (Barbell)
4
6 reps
RPE 6
4
Back Extension (Weighted)
4
8-12 reps
RPE 6
5
Pull-Up (Assisted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Box Squat (Barbell)
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
8-12 reps
RPE 7
5
Pull-Up (Assisted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 8
2
Box Squat (Barbell)
2
6 reps
RPE 8
3
Back Extension (Weighted)
2
8-12 reps
RPE 8
4
Pull-Up (Assisted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
RPE 8.5
2
Deadlift (Barbell)
1
AMRAP
RPE 8.5
3
Box Squat (Barbell)
4
5 reps
RPE 6
4
Back Extension (Weighted)
4
8-12 reps
RPE 6
5
Pull-Up (Assisted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 8.5
2
Deadlift (Barbell)
1
AMRAP
RPE 8.5
3
Box Squat (Barbell)
3
5 reps
RPE 7
4
Back Extension (Weighted)
3
8-12 reps
RPE 7
5
Pull-Up (Assisted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 8.5
2
Box Squat (Barbell)
2
5 reps
RPE 8
3
Back Extension (Weighted)
2
8-12 reps
RPE 8
4
Pull-Up (Assisted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
RPE 9
2
Deadlift (Barbell)
1
AMRAP
RPE 9
3
Box Squat (Barbell)
4
4 reps
RPE 6
4
Back Extension (Weighted)
4
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 9
2
Deadlift (Barbell)
1
AMRAP
RPE 9
3
Box Squat (Barbell)
3
4 reps
RPE 7
4
Back Extension (Weighted)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 9
2
Box Squat (Barbell)
2
4 reps
RPE 8
3
Back Extension (Weighted)
2
8-12 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6.5
@6.5
@6.5
2
Bench Press (Barbell)
1 Set
AMRAP
@6.5
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
4A
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4B
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6.5
@6.5
@6.5
2
Squat (Barbell)
1 Set
AMRAP
@6
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5A
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5B
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Ab Wheel
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6.5
@6.5
@6.5
2
Overhead Press (Barbell)
1 Set
AMRAP
@6.5
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
4A
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
4B
Bicep Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6.5
@6.5
@6.5
2
Deadlift (Barbell)
1 Set
AMRAP
@6.5
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
4
Pull-Up (Assisted)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5A
Lying Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5B
Hip Abductor (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Hanging Knee Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-