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BoostcampPNG

Valhalla

by Daniel H.
5.0
(1 rating)

Program Description

This is an intermediate weight training program designed for those with experience lifting to help gain strength and muscle. Workouts will increase intensity each week to help push you past your limits. This program combines aspects of both bodybuilding and powerlifting to create well balanced power building training sessions.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 19, 2025 08:17
  • Last Edited
    Nov 19, 2025 04:16
Muscle Engagement
Front
Back
MuscleSet
Front Delts
9.7%
Quadriceps
9.4%
Chest
9%
Hamstrings
8.6%
Glutes
8.6%
Abs
7.5%
Lats
7.1%
Upper Back
7.1%
Biceps
5.9%
Triceps
5.5%
Forearms
4.7%
Calves
4.6%
Middle Delts
4.6%
Lower Back
3.9%
Rear Delts
3.1%
Adductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Step-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Standing Tibialis Anterior Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Step-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Standing Tibialis Anterior Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Step-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Standing Tibialis Anterior Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 6
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
4
Step-Up (Weighted)
3
8 reps
RPE 6
5A
Standing Calf Raise
3
8 reps
RPE 6
5B
Standing Tibialis Anterior Raise
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Step-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Standing Tibialis Anterior Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Step-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Standing Tibialis Anterior Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Step-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Standing Tibialis Anterior Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 6
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
4
Step-Up (Weighted)
3
8 reps
RPE 6
5A
Standing Calf Raise
3
8 reps
RPE 6
5B
Standing Tibialis Anterior Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4B
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Decline Crunch
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4B
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Decline Crunch
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4B
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Decline Crunch
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 6
4A
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 6
4B
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Decline Crunch
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4B
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Decline Crunch
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4B
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Decline Crunch
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4B
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Decline Crunch
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 6
4A
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 6
4B
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Decline Crunch
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Seated Barbell Overhead Press (Behind The Neck)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3A
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
EZ Bar Skullcrusher
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4B
Wrist Extension (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Seated Barbell Overhead Press (Behind The Neck)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3A
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
EZ Bar Skullcrusher
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4B
Wrist Extension (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Seated Barbell Overhead Press (Behind The Neck)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3A
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
EZ Bar Skullcrusher
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4B
Wrist Extension (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
15 reps
RPE 6
2
Seated Barbell Overhead Press (Behind The Neck)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
3B
EZ Bar Skullcrusher
3
10 reps
RPE 6
4A
Wrist Curls
3
15 reps
RPE 6
4B
Wrist Extension (Dumbbell)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Seated Barbell Overhead Press (Behind The Neck)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3A
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
EZ Bar Skullcrusher
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4B
Wrist Extension (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Seated Barbell Overhead Press (Behind The Neck)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3A
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
EZ Bar Skullcrusher
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4B
Wrist Extension (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Seated Barbell Overhead Press (Behind The Neck)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3A
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
EZ Bar Skullcrusher
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4B
Wrist Extension (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
15 reps
RPE 6
2
Seated Barbell Overhead Press (Behind The Neck)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3A
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
3B
EZ Bar Skullcrusher
3
10 reps
RPE 6
4A
Wrist Curls
3
15 reps
RPE 6
4B
Wrist Extension (Dumbbell)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Seated Calf Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5B
Standing Tibialis Anterior Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Seated Calf Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5B
Standing Tibialis Anterior Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Seated Calf Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5B
Standing Tibialis Anterior Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 6
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Leg Extension
3
12 reps
RPE 6
4
Hip Thrust (Barbell)
3
8 reps
RPE 6
5A
Seated Calf Raise
4
12 reps
RPE 6
5B
Standing Tibialis Anterior Raise
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Seated Calf Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5B
Standing Tibialis Anterior Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Seated Calf Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5B
Standing Tibialis Anterior Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Seated Calf Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5B
Standing Tibialis Anterior Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 6
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Leg Extension
3
12 reps
RPE 6
4
Hip Thrust (Barbell)
3
8 reps
RPE 6
5A
Seated Calf Raise
4
12 reps
RPE 6
5B
Standing Tibialis Anterior Raise
4
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Front Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5B
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Front Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5B
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Front Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5B
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
2B
Front Raise
4
12 reps
RPE 6
3
Incline Curl (Dumbbell)
3
8 reps
RPE 6
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 6
5A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
5B
Hanging Leg Raise
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Front Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5B
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Front Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5B
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Front Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5B
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
2B
Front Raise
4
12 reps
RPE 6
3
Incline Curl (Dumbbell)
3
8 reps
RPE 6
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 6
5A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
5B
Hanging Leg Raise
3
15 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Step-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Standing Calf Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5B
Standing Tibialis Anterior Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4A
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4B
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Decline Crunch
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@9
Day 3
1
Rear Delt Fly (Cable)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
2
Seated Barbell Overhead Press (Behind The Neck)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3B
EZ Bar Skullcrusher
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4A
Wrist Curls
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
4B
Wrist Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@10
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@8
@9
5B
Standing Tibialis Anterior Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@6
@7
@8
@9
Day 5
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@8
@9
2B
Front Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5B
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Daniel H.Age 26, Man
2 hours ago
8 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
I really enjoyed this training program. Saw great improvement in muscle and strength. I’d advise others that attempt this program to do so in a calorie surplus in order to gain the most benefit. Recovering from each workout is crucial in this program so make sure you’re diet and sleep are on point