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BoostcampPNG

Hospitalization Speedrun

by Brady S.
1 athletes joined

Program Description

You probably shouldn’t run this. If you do, use 95% of your squat max, and input your bench max as your Larsen press max.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 04, 2026 01:42
  • Last Edited
    Jan 07, 2026 10:22
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.7%
Glutes
14.7%
Hamstrings
14.7%
Triceps
12%
Front Delts
10.3%
Chest
9.7%
Abs
7.3%
Lower Back
4%
Adductors
3.3%
Upper Back
2.4%
Lats
2.4%
Biceps
2.4%
Middle Delts
1.2%
Forearms
0.6%
Rear Delts
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
78%
2
Squat (Barbell)
3
2 reps
73%
3
Larsen Press (Barbell)
3
6 reps
66%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
78%
2
Squat (Barbell)
3
3 reps
73%
3
Larsen Press (Barbell)
3
7 reps
66%
4
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
78%
2
Squat (Barbell)
3
4 reps
73%
3
Larsen Press (Barbell)
3
8 reps
66%
4
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
80%
2
Squat (Barbell)
3
2 reps
75%
3
Larsen Press (Barbell)
3
6 reps
69%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Squat (Barbell)
3
3 reps
75%
3
Larsen Press (Barbell)
3
7 reps
69%
4
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Squat (Barbell)
3
4 reps
75%
3
Larsen Press (Barbell)
3
8 reps
69%
4
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
82%
2
Squat (Barbell)
3
2 reps
77%
3
Larsen Press (Barbell)
3
6 reps
72%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82%
2
Squat (Barbell)
3
3 reps
77%
3
Larsen Press (Barbell)
3
7 reps
72%
4
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
82%
2
Squat (Barbell)
3
4 reps
77%
3
Larsen Press (Barbell)
3
8 reps
72%
4
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
84%
3
Larsen Press (Barbell)
3
6 reps
75%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
3 reps
84%
3
Larsen Press (Barbell)
3
7 reps
75%
4
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
4 reps
84%
3
Larsen Press (Barbell)
3
8 reps
75%
4
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
2 reps
86%
3
Squat (Barbell)
3
2 reps
81%
4
Larsen Press (Barbell)
3
6 reps
78%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
80%
3
Bench Press (Barbell)
3
2 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
2 reps
90%
3
Deadlift (Barbell)
1
2 reps
RPE 8
4
Deadlift (Barbell)
5
2 reps
80%
5
Seated Row (Cable)
1
8 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
7
Lat Pulldown
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
3 reps
90%
3
Deadlift (Barbell)
1
2 reps
RPE 8
4
Deadlift (Barbell)
5
2 reps
81%
5
Seated Row (Cable)
1
9 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
7
Lat Pulldown
1
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
4 reps
90%
3
Deadlift (Barbell)
1
2 reps
RPE 8
4
Deadlift (Barbell)
5
2 reps
82%
5
Seated Row (Cable)
1
10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
7
Lat Pulldown
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
2 reps
90%
3
Deadlift (Barbell)
1
2 reps
RPE 8
4
Deadlift (Barbell)
5
2 reps
83%
5
Seated Row (Cable)
1
8 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
7
Lat Pulldown
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
3 reps
90%
3
Deadlift (Barbell)
1
2 reps
RPE 8
4
Deadlift (Barbell)
5
2 reps
84%
5
Seated Row (Cable)
1
9 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
7
Lat Pulldown
1
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
4 reps
90%
3
Deadlift (Barbell)
1
2 reps
RPE 8
4
Deadlift (Barbell)
5
2 reps
85%
5
Seated Row (Cable)
1
10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
7
Lat Pulldown
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
2 reps
90%
3
Deadlift (Barbell)
1
2 reps
RPE 8
4
Deadlift (Barbell)
5
2 reps
86%
5
Seated Row (Cable)
1
8 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
7
Lat Pulldown
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
3 reps
90%
3
Deadlift (Barbell)
1
2 reps
RPE 8
4
Deadlift (Barbell)
5
2 reps
87%
5
Seated Row (Cable)
1
9 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
7
Lat Pulldown
1
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
4 reps
90%
3
Deadlift (Barbell)
1
2 reps
RPE 8
4
Deadlift (Barbell)
5
2 reps
88%
5
Seated Row (Cable)
1
10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
7
Lat Pulldown
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
2 reps
90%
3
Deadlift (Barbell)
1
2 reps
RPE 8
4
Deadlift (Barbell)
5
2 reps
89%
5
Seated Row (Cable)
1
8 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
7
Lat Pulldown
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
3 reps
90%
3
Deadlift (Barbell)
1
2 reps
RPE 8
4
Deadlift (Barbell)
5
2 reps
90%
5
Seated Row (Cable)
1
9 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
7
Lat Pulldown
1
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
4 reps
90%
3
Deadlift (Barbell)
1
2 reps
RPE 8
4
Deadlift (Barbell)
5
2 reps
91%
5
Seated Row (Cable)
1
10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
7
Lat Pulldown
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
2 reps
90%
3
Deadlift (Barbell)
1
2 reps
RPE 8
4
Deadlift (Barbell)
5
2 reps
92%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
70%
2
Bench Press (Barbell)
3
2 reps
73%
3
Deadlift (Barbell)
3
2 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Squat (Barbell)
3
4 reps
73%
4
Squat (Barbell)
3
2 reps
69%
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
78%
3
Squat (Barbell)
3
5 reps
73%
4
Squat (Barbell)
3
3 reps
69%
5
Tricep Pushdown (Cable)
1
9 reps
RPE 10
6
Bicep Curl (Dumbbell)
1
9 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
78%
3
Squat (Barbell)
3
6 reps
73%
4
Squat (Barbell)
3
4 reps
69%
5
Tricep Pushdown (Cable)
1
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
81%
3
Squat (Barbell)
3
4 reps
75%
4
Squat (Barbell)
3
2 reps
71%
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
81%
3
Squat (Barbell)
3
5 reps
75%
4
Squat (Barbell)
3
3 reps
71%
5
Tricep Pushdown (Cable)
1
9 reps
RPE 10
6
Bicep Curl (Dumbbell)
1
9 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
81%
3
Squat (Barbell)
3
6 reps
75%
4
Squat (Barbell)
3
4 reps
71%
5
Tricep Pushdown (Cable)
1
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
84%
3
Squat (Barbell)
3
4 reps
77%
4
Squat (Barbell)
3
2 reps
73%
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
84%
3
Squat (Barbell)
3
5 reps
77%
4
Squat (Barbell)
3
3 reps
73%
5
Tricep Pushdown (Cable)
1
9 reps
RPE 10
6
Bicep Curl (Dumbbell)
1
9 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
84%
3
Squat (Barbell)
3
6 reps
77%
4
Squat (Barbell)
3
4 reps
73%
5
Tricep Pushdown (Cable)
1
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
86%
3
Squat (Barbell)
3
4 reps
79%
4
Squat (Barbell)
3
2 reps
75%
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
86%
3
Squat (Barbell)
3
5 reps
79%
4
Squat (Barbell)
3
3 reps
75%
5
Tricep Pushdown (Cable)
1
9 reps
RPE 10
6
Bicep Curl (Dumbbell)
1
9 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
86%
3
Squat (Barbell)
3
6 reps
79%
4
Squat (Barbell)
3
4 reps
75%
5
Tricep Pushdown (Cable)
1
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
88%
3
Squat (Barbell)
1
1 reps
RPE 6
4
Squat (Barbell)
3
81 reps
81%
5
Squat (Barbell)
3
77 reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
60%
2
Bench Press (Barbell)
3
2 reps
70%
3
Deadlift (Barbell)
3
2 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
80%
3
Bench Press (Barbell)
3
2 reps
74%
4
Seated Row (Cable)
1
8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Lat Pulldown
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
81%
3
Bench Press (Barbell)
3
3 reps
74%
4
Seated Row (Cable)
1
9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
9 reps
RPE 10
6
Lat Pulldown
1
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
82%
3
Bench Press (Barbell)
3
4 reps
74%
4
Seated Row (Cable)
1
10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10 reps
RPE 10
6
Lat Pulldown
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
83%
3
Bench Press (Barbell)
3
2 reps
77%
4
Seated Row (Cable)
1
8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Lat Pulldown
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
84%
3
Bench Press (Barbell)
3
3 reps
77%
4
Seated Row (Cable)
1
9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
9 reps
RPE 10
6
Lat Pulldown
1
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
85%
3
Bench Press (Barbell)
3
4 reps
77%
4
Seated Row (Cable)
1
10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10 reps
RPE 10
6
Lat Pulldown
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
86%
3
Bench Press (Barbell)
3
2 reps
80%
4
Seated Row (Cable)
1
8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Lat Pulldown
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
87%
3
Bench Press (Barbell)
3
3 reps
80%
4
Seated Row (Cable)
1
9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
9 reps
RPE 10
6
Lat Pulldown
1
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
88%
3
Bench Press (Barbell)
3
4 reps
80%
4
Seated Row (Cable)
1
10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10 reps
RPE 10
6
Lat Pulldown
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
89%
3
Bench Press (Barbell)
3
2 reps
82%
4
Seated Row (Cable)
1
8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Lat Pulldown
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
90%
3
Bench Press (Barbell)
3
3 reps
82%
4
Seated Row (Cable)
1
9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
9 reps
RPE 10
6
Lat Pulldown
1
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
91%
3
Bench Press (Barbell)
3
4 reps
82%
4
Seated Row (Cable)
1
10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10 reps
RPE 10
6
Lat Pulldown
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
92%
3
Bench Press (Barbell)
3
2 reps
84%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
73%
2
Squat (Barbell)
3
6 reps
68%
3
Tricep Pushdown (Cable)
1
8 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
73%
2
Squat (Barbell)
3
7 reps
68%
3
Tricep Pushdown (Cable)
1
9 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
9 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Squat (Barbell)
3
8 reps
68%
3
Tricep Pushdown (Cable)
1
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
76%
2
Squat (Barbell)
3
6 reps
70%
3
Tricep Pushdown (Cable)
1
8 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
76%
2
Squat (Barbell)
3
7 reps
70%
3
Tricep Pushdown (Cable)
1
9 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
9 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
76%
2
Squat (Barbell)
3
8 reps
70%
3
Tricep Pushdown (Cable)
1
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
79%
2
Squat (Barbell)
3
6 reps
72%
3
Tricep Pushdown (Cable)
1
8 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
79%
2
Squat (Barbell)
3
7 reps
72%
3
Tricep Pushdown (Cable)
1
9 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
9 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
79%
2
Squat (Barbell)
3
8 reps
72%
3
Tricep Pushdown (Cable)
1
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
82%
2
Squat (Barbell)
3
6 reps
74%
3
Tricep Pushdown (Cable)
1
8 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
82%
2
Squat (Barbell)
3
7 reps
74%
3
Tricep Pushdown (Cable)
1
9 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
9 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
82%
2
Squat (Barbell)
3
8 reps
74%
3
Tricep Pushdown (Cable)
1
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Squat (Barbell)
3
6 reps
76%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
80%
3
Bench Press (Barbell)
3
4 reps
71%
4
Seated Row (Cable)
1
8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Lat Pulldown
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
81%
3
Bench Press (Barbell)
3
5 reps
71%
4
Seated Row (Cable)
1
9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
9 reps
RPE 10
6
Lat Pulldown
1
9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
82%
3
Bench Press (Barbell)
3
6 reps
71%
4
Seated Row (Cable)
1
10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10 reps
RPE 10
6
Lat Pulldown
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
83%
3
Bench Press (Barbell)
3
4 reps
74%
4
Seated Row (Cable)
1
8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Lat Pulldown
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
84%
3
Bench Press (Barbell)
3
5 reps
74%
4
Seated Row (Cable)
1
9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
9 reps
RPE 10
6
Lat Pulldown
1
9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
85%
3
Bench Press (Barbell)
3
6 reps
74%
4
Seated Row (Cable)
1
10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10 reps
RPE 10
6
Lat Pulldown
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
86%
3
Bench Press (Barbell)
3
4 reps
77%
4
Seated Row (Cable)
1
8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Lat Pulldown
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
87%
3
Bench Press (Barbell)
3
5 reps
77%
4
Seated Row (Cable)
1
9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
9 reps
RPE 10
6
Lat Pulldown
1
9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
88%
3
Bench Press (Barbell)
3
6 reps
77%
4
Seated Row (Cable)
1
10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10 reps
RPE 10
6
Lat Pulldown
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
89%
3
Bench Press (Barbell)
3
4 reps
80%
4
Seated Row (Cable)
1
8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Lat Pulldown
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
90%
3
Bench Press (Barbell)
3
5 reps
80%
4
Seated Row (Cable)
1
9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
9 reps
RPE 10
6
Lat Pulldown
1
9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
91%
3
Bench Press (Barbell)
3
6 reps
80%
4
Seated Row (Cable)
1
10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10 reps
RPE 10
6
Lat Pulldown
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
92%
3
Bench Press (Barbell)
3
4 reps
83%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Week 1
1 / 14 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@6
2
Bench Press (Barbell)
2 Sets
2 Reps
90%
3
Deadlift (Barbell)
1 Set
2 Reps
@8
4
Deadlift (Barbell)
5 Sets
2 Reps
80%
5
Seated Row (Cable)
1 Set
8 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@10
@8
7
Lat Pulldown
1 Set
8 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
2 Reps
@8
2
Deadlift (Barbell)
5 Sets
2 Reps
80%
3
Bench Press (Barbell)
3 Sets
2 Reps
74%
4
Seated Row (Cable)
1 Set
8 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
8 Reps
@10
6
Lat Pulldown
1 Set
8 Reps
@10
Day 5
1
Bench Press (Barbell)
3 Sets
4 Reps
73%
2
Squat (Barbell)
3 Sets
6 Reps
68%
3
Tricep Pushdown (Cable)
1 Set
8 Reps
@10
4
Bicep Curl (Dumbbell)
1 Set
8 Reps
@10
5
Lateral Raise (Dumbbell)
1 Set
8 Reps
@10
Day 6
1
Deadlift (Barbell)
1 Set
2 Reps
@8
2
Deadlift (Barbell)
5 Sets
2 Reps
80%
3
Bench Press (Barbell)
3 Sets
4 Reps
71%
4
Seated Row (Cable)
1 Set
8 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
8 Reps
@10
6
Lat Pulldown
1 Set
8 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
2 Reps
78%
2
Squat (Barbell)
3 Sets
2 Reps
73%
3
Larsen Press (Barbell)
3 Sets
6 Reps
66%
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
5
Bicep Curl (Dumbbell)
1 Set
8 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
8 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Reps
@6
2
Bench Press (Barbell)
3 Sets
2 Reps
78%
3
Squat (Barbell)
3 Sets
4 Reps
73%
4
Squat (Barbell)
3 Sets
2 Reps
69%
5
Tricep Pushdown (Cable)
1 Set
8 Reps
@10
6
Bicep Curl (Dumbbell)
1 Set
8 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8 Reps
@10