Program Description
The aim of the program is to build enormous strength, and at the same time the figure of a Slavic God. The plan is a typical push pull legs in which we add upper lower to train the whole body 2x a week without wearing yourself out. I recommend training 5 days in a row, i.e. pull push legs upper lower rest rest and recovery (with push pull legs you can sail the order) the plan is for 12 weeks with deload and max rep then we start from the beginning.
Program Overview
- LevelIntermediate, Advanced, Novice, Beginner
- GoalPowerbuilding, Athletics, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedMar 21, 2025 07:01
- Last EditedNov 18, 2025 05:20
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Quadriceps
9.6%
Triceps
8.8%
Chest
8.6%
Hamstrings
8.4%
Front Delts
7.9%
Lats
6.8%
Biceps
6.4%
Glutes
6.1%
Middle Delts
6%
Abs
4.5%
Forearms
3.9%
Calves
3.5%
Neck
2.6%
Adductors
2.1%
Rear Delts
2%
Lower Back
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Cable)
4
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 8
2
Deadlift (Barbell)
4
5 reps
75%
3
Dumbbell Row
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
7
Face Pull
4
15 reps
RPE 8
8
Neck Curl
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 8
2
Deadlift (Barbell)
4
5 reps
75%
3
Dumbbell Row
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
7
Face Pull
4
15 reps
RPE 8
8
Neck Curl
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 8
2
Deadlift (Barbell)
4
5 reps
75%
3
Dumbbell Row
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
7
Face Pull
4
15 reps
RPE 8
8
Neck Curl
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 8
2
Deadlift (Barbell)
4
5 reps
75%
3
Dumbbell Row
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
7
Face Pull
4
15 reps
RPE 8
8
Neck Curl
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 8
2
Deadlift (Barbell)
4
5 reps
75%
3
Dumbbell Row
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
7
Face Pull
4
15 reps
RPE 8
8
Neck Curl
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 8
2
Deadlift (Barbell)
4
5 reps
75%
3
Dumbbell Row
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
7
Face Pull
4
15 reps
RPE 8
8
Neck Curl
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 8
2
Deadlift (Barbell)
4
5 reps
75%
3
Dumbbell Row
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
7
Face Pull
4
15 reps
RPE 8
8
Neck Curl
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 8
2
Deadlift (Barbell)
4
5 reps
75%
3
Dumbbell Row
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
7
Face Pull
4
15 reps
RPE 8
8
Neck Curl
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 8
2
Deadlift (Barbell)
4
5 reps
75%
3
Dumbbell Row
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
7
Face Pull
4
15 reps
RPE 8
8
Neck Curl
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
90%
2
Pull-Up (Weighted)
3
8 reps
RPE 6.5
3
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 8
2
Deadlift (Barbell)
4
5 reps
75%
3
Dumbbell Row
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
7
Face Pull
4
15 reps
RPE 8
8
Neck Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Cable)
4
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Cable)
4
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Cable)
4
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Cable)
4
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Cable)
4
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Cable)
4
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Cable)
4
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Cable)
4
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9.5
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Cable)
4
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Leg Extension
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 8.5
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
Suitcase Carry
3
1 mins
-
7
Wrist Curls
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Leg Extension
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 8.5
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
Suitcase Carry
3
1 mins
-
7
Wrist Curls
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Leg Extension
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 8.5
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
Suitcase Carry
3
1 mins
-
7
Wrist Curls
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Leg Extension
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 8.5
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
Suitcase Carry
3
1 mins
-
7
Wrist Curls
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Leg Extension
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 8.5
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
Suitcase Carry
3
1 mins
-
7
Wrist Curls
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Leg Extension
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 8.5
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
Suitcase Carry
3
1 mins
-
7
Wrist Curls
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Leg Extension
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 8.5
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
Suitcase Carry
3
1 mins
-
7
Wrist Curls
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Leg Extension
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 8.5
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
Suitcase Carry
3
1 mins
-
7
Wrist Curls
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Leg Extension
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 8.5
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
Suitcase Carry
3
1 mins
-
7
Wrist Curls
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Leg Extension
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
10 reps
RPE 8.5
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
Suitcase Carry
3
1 mins
-
7
Wrist Curls
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Lying Leg Curl
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
65%
2
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Seal Row
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
10-15 reps
RPE 7.5
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
65%
2
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Seal Row
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
10-15 reps
RPE 7.5
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
65%
2
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Seal Row
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
10-15 reps
RPE 7.5
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
65%
2
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Seal Row
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
10-15 reps
RPE 7.5
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
65%
2
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Seal Row
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
10-15 reps
RPE 7.5
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
65%
2
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Seal Row
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
10-15 reps
RPE 7.5
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
65%
2
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Seal Row
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
10-15 reps
RPE 7.5
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
65%
2
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Seal Row
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
10-15 reps
RPE 7.5
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
65%
2
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Seal Row
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
10-15 reps
RPE 7.5
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
65%
2
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Seal Row
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
10-15 reps
RPE 7.5
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
8
Ab Wheel
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
8
Ab Wheel
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
8
Ab Wheel
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
8
Ab Wheel
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
8
Ab Wheel
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
8
Ab Wheel
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
8
Ab Wheel
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
8
Ab Wheel
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
8
Ab Wheel
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
8
Ab Wheel
1
2
10 reps
10 reps
RPE 8
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)4 Sets
AMRAP
@8
2
Deadlift (Barbell)4 Sets
5 Reps
75%
3
Dumbbell Row3 Sets
10 Reps
@8
4
Seated Row (Cable)3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)3 Sets
12 Reps
@7
7
Face Pull4 Sets
15 Reps
@8
8
Neck Curl3 Sets
15 Reps
@8
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
75%
2
Military Press (Barbell)3 Sets
5 Reps
70%
3
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
@9.5
4
Shrug (Dumbbell)3 Sets
15 Reps
@8
5
Chest Fly (Cable)3 Sets
12-15 Reps
@10
6
Overhead Tricep Extension (Cable)3 Sets
12 Reps
@9
7
Lateral Raise (Cable)4 Sets
12-15 Reps
@9
8
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@10
Day 3
1
Squat (Low Bar)5 Sets
5 Reps
75%
2
Leg Extension3 Sets
12 Reps
@7.5
3
Lying Leg Curl3 Sets
10 Reps
@8.5
4
Walking Lunge (Dumbbell)3 Sets
12 Reps
@8
5
Standing Calf Raise4 Sets
20 Reps
@7.5
6
Suitcase Carry3 Sets
1 mins
-
7
Wrist Curls3 Sets
15 Reps
@8
Day 4
1
Bench Press (Barbell)4 Sets
10-12 Reps
65%
2
Chin-Up (Weighted)4 Sets
6 Reps
@8
3
Chest Fly (Cable)3 Sets
15 Reps
@7.5
4
Seated Overhead Press (Dumbbell)3 Sets
8 Reps
@8
5
Seal Row3 Sets
12 Reps
@8
6
Lateral Raise (Cable)3 Sets
12 Reps
@8
7
Dip (Weighted)3 Sets
10-15 Reps
@7.5
8
Incline Curl (Dumbbell)3 Sets
10 Reps
@9
Day 5
1
Squat (Low Bar)4 Sets
8 Reps
65%
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
65%
3
Leg Extension3 Sets
12-15 Reps
@9
4
Lying Leg Curl3 Sets
12 Reps
@9
5
Standing Calf Raise4 Sets
20 Reps
@10
6
Neck Curl3 Sets
15 Reps
@8
7
Reverse Wrist Curl (Barbell)3 Sets
15 Reps
@8
8
Ab Wheel3 Sets
10 Reps
@9