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Strongman Foundations

by Dspighty
5.0
(1 rating)

Program Description

Created to help build a solid strength base for strongman. Can be done in commercial gym or advanced garage setting. Do isolation exercises to failure. Work compounds to set RPEs leave reps in reserve as stated. When weights become to easy; increase and carry on the cycle progressively overloading. I am no expert coach but this program helped me build strength and muscle. Thank you 🙏

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2025 07:41
  • Last Edited
    Oct 24, 2025 07:43

Summary

Unleash your inner strength with the Strongman Foundations program, a comprehensive 12-week journey designed for serious lifters ready to build a solid foundation in strength training. Comprising four intense workout days each week, this program focuses on essential lifts like squats, deadlifts, and bench presses, ensuring you develop power and stability across all major muscle groups. With a mix of barbell, machine, and dumbbell exercises, you'll engage in a variety of movements tailored to enhance your performance and physique. Get ready to push your limits and transform your strength!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.5%
Triceps
13.3%
Middle Delts
9.8%
Front Delts
9.8%
Chest
9.2%
Hamstrings
8.5%
Glutes
8%
Biceps
7.2%
Upper Back
5.2%
Lats
5%
Abs
3%
Adductors
2.6%
Lower Back
1.8%
Forearms
1.1%
Abductors
0%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
2
2
5 reps
5 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
2
2
5 reps
5 reps
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
2
2
5 reps
5 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
2
2
5 reps
5 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
2
2
5 reps
5 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
2
2
5 reps
5 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
2
2
5 reps
5 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
2
2
5 reps
5 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
2
2
5 reps
5 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
2
2
5 reps
5 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
2
2
5 reps
5 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
2
2
5 reps
5 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 8.5
RPE 9
2
Leg Curl
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Leg Extension
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 8.5
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Curl
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
4
Leg Extension
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 8.5
RPE 9
2
Leg Curl
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Leg Extension
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 8.5
RPE 9
2
Leg Curl
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Leg Extension
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 8.5
RPE 9
2
Leg Curl
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Leg Extension
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 8.5
RPE 9
2
Leg Curl
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Leg Extension
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 8.5
RPE 9
2
Leg Curl
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Leg Extension
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 8.5
RPE 9
2
Leg Curl
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Leg Extension
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 8.5
RPE 9
2
Leg Curl
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Leg Extension
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 8.5
RPE 9
2
Leg Curl
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Leg Extension
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 8.5
RPE 9
2
Leg Curl
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Leg Extension
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 8.5
RPE 9
2
Leg Curl
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Leg Extension
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
1-100 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@8.5
2
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
3
Pec Deck (Machine)
2 Sets
8-10 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 4
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
8-10 Reps
@9
@9
2
Push Press (Barbell)
3 Sets
5 Reps
@8
3
Leg Extension
2 Sets
10-12 Reps
@10
4
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
2
Overhead Press (Barbell)
2 Sets
2 Sets
5 Reps
5 Reps
@8
@9
3
Pec Deck (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@10
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@8.5
@9
2
Leg Curl
1 Set
2 Sets
8-10 Reps
10-12 Reps
@10
@10
3
Leg Extension
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
1-100 Reps
@10
@10
@10
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
1-100 Reps
@10
@10
@10