Program Description
Blending science-based lifting and bro-lifting in order to hit a 225 Bench, 405 SLDL, 90 Weighted Pull-Up, as well as prioritizing lagging muscle groups. A secondary goal is to build up the lower-body musculature needed for efficient and quick running.
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedOct 21, 2025 08:30
- Last EditedNov 14, 2025 02:39
Summary
Embark on an 8-week journey with Operation Bench 225 (Low Volume) V.8, designed for dedicated lifters who want to maximize their bench press strength while maintaining a balanced full-body regimen. This program focuses on three training days per week, emphasizing compound movements like the barbell bench press and weighted pull-ups to build muscle and power. With a structured approach to intensity and volume, you'll ensure consistent progress while honing your technique. Get ready to push your limits and achieve your strength goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
26.1%
Front Delts
26.1%
Chest
17.4%
Middle Delts
8.7%
Glutes
8.7%
Hamstrings
4.3%
Lower Back
4.3%
Abs
4.3%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
4-8 Reps
@9
2
Pull-Up (Wide Grip, Weighted)1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Stiff-Legged Deadlift (Barbell)1 Set
4-8 Reps
@9
4
Unilateral Kneeling Tricep Pushdown (Cable)1 Set
4-8 Reps
@9
5
Chest Supported Lat Row (Machine)1 Set
4-8 Reps
@9
6
Shoulder Press (Machine)1 Set
4-8 Reps
@9
7
Unilateral Recline Curl (Dumbbell)1 Set
4-8 Reps
@9
8
Hip Thrust (Machine)1 Set
4-8 Reps
@9
9
Abs Crunch (Cable)1 Set
4-8 Reps
@9
10
Unilateral Leg Extension (Machine)1 Set
4-8 Reps
@9
11
Unilateral Calf Raise (Machine)1 Set
4-8 Reps
@9
12
Seated Leg Curl (Machine)1 Set
4-8 Reps
@9
Day 2
1
Bench Press (Barbell)2 Sets
4-8 Reps
@9
2
Pull-Up (Wide Grip, Weighted)1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Stiff-Legged Deadlift (Barbell)1 Set
4-8 Reps
@9
4
Unilateral Kneeling Tricep Pushdown (Cable)1 Set
4-8 Reps
@9
5
Chest Supported Lat Row (Machine)1 Set
4-8 Reps
@9
6
Shoulder Press (Machine)1 Set
4-8 Reps
@9
7
Unilateral Recline Curl (Dumbbell)1 Set
4-8 Reps
@9
8
Hip Thrust (Machine)1 Set
4-8 Reps
@9
9
Abs Crunch (Cable)1 Set
4-8 Reps
@9
10
Unilateral Leg Extension (Machine)1 Set
4-8 Reps
@9
11
Unilateral Calf Raise (Machine)1 Set
4-8 Reps
@9
12
Seated Leg Curl (Machine)1 Set
4-8 Reps
@9
Day 3
1
Bench Press (Barbell)2 Sets
4-8 Reps
@9
2
Pull-Up (Wide Grip, Weighted)1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Stiff-Legged Deadlift (Barbell)1 Set
4-8 Reps
@9
4
Unilateral Kneeling Tricep Pushdown (Cable)1 Set
4-8 Reps
@9
5
Chest Supported Lat Row (Machine)1 Set
4-8 Reps
@9
6
Shoulder Press (Machine)1 Set
4-8 Reps
@9
7
Unilateral Recline Curl (Dumbbell)1 Set
4-8 Reps
@9
8
Hip Thrust (Machine)1 Set
4-8 Reps
@9
9
Abs Crunch (Cable)1 Set
4-8 Reps
@9
10
Unilateral Leg Extension (Machine)1 Set
4-8 Reps
@9
11
Unilateral Calf Raise (Machine)1 Set
4-8 Reps
@9
12
Seated Leg Curl (Machine)1 Set
4-8 Reps
@9