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Colossus

by Joe S.
2 athletes joined

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 24, 2025 10:18

Summary

Unleash your inner strength with the Colossus program, an 18-week journey designed for serious lifters. Committing just four days a week, you'll tackle a balanced mix of compound lifts and targeted exercises, focusing on building muscle and enhancing overall strength. Each session is meticulously crafted to push your limits, featuring essential movements like the bench press, squats, and overhead presses. Get ready to transform your physique and elevate your performance with this comprehensive training plan!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Hamstrings
11.6%
Quadriceps
10.8%
Front Delts
10.5%
Glutes
10.5%
Abs
7.2%
Chest
6.2%
Upper Back
5.7%
Middle Delts
4.9%
Biceps
3.8%
Rear Delts
3.4%
Lats
3.4%
Lower Back
3.3%
Forearms
1.8%
Adductors
1.7%
Abductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-
-