5.0
(1 rating)
Program Description
Strength training program designed for trained individuals. The first three days of the week include compound lifts meant to be completed at a higher weight lower rep. The later three days are filled with more compound lifts and accessories meant to be done at a moderate weight for higher reps. Focus on pace and controlling the weight.
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 15, 2025 09:45
- Last EditedDec 04, 2025 09:16
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.7%
Triceps
12.6%
Glutes
10.2%
Hamstrings
9.4%
Biceps
8.1%
Chest
8%
Lats
7.4%
Front Delts
5.9%
Upper Back
5.6%
Calves
4.3%
Lower Back
3.4%
Middle Delts
2.9%
Abs
2.8%
Adductors
2.7%
Rear Delts
2.6%
Forearms
1%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
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ON THE BOOSTCAMP APP FOR FREE
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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
Deadlift (Barbell)
2
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
5 reps
5 reps
65%
75%
85%
90%
80%
70%
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
-
5
Face Away Cable Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 6.5
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Face Away Cable Curl
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 6.5
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Face Away Cable Curl
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 6.5
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Face Away Cable Curl
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 6.5
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Face Away Cable Curl
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 6.5
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Face Away Cable Curl
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 6.5
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Face Away Cable Curl
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 6.5
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Face Away Cable Curl
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 6.5
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Face Away Cable Curl
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 6.5
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Face Away Cable Curl
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 6.5
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Face Away Cable Curl
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 6.5
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Face Away Cable Curl
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
60%
70%
85%
90%
75%
70%
65%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Dip (Machine)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Kickback
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7.5
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Dip (Machine)
4
12-15 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Kickback
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7.5
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Dip (Machine)
4
12-15 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Kickback
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7.5
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Dip (Machine)
4
12-15 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Kickback
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7.5
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Dip (Machine)
4
12-15 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Kickback
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7.5
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Dip (Machine)
4
12-15 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Kickback
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7.5
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Dip (Machine)
4
12-15 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Kickback
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7.5
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Dip (Machine)
4
12-15 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Kickback
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7.5
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Dip (Machine)
4
12-15 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Kickback
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7.5
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Dip (Machine)
4
12-15 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Kickback
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7.5
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Dip (Machine)
4
12-15 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Kickback
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7.5
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Dip (Machine)
4
12-15 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Kickback
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
5 reps
5 reps
50%
65%
85%
90%
70%
60%
2
Leg Press
4
8-12 reps
-
3
Seated Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Hip Extension
3
10 reps
-
5
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-12 reps
-
-
6
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Hip Extension
3
10 reps
-
5
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-12 reps
-
-
6
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Hip Extension
3
10 reps
-
5
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-12 reps
-
-
6
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Hip Extension
3
10 reps
-
5
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-12 reps
-
-
6
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Hip Extension
3
10 reps
-
5
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-12 reps
-
-
6
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Hip Extension
3
10 reps
-
5
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-12 reps
-
-
6
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Hip Extension
3
10 reps
-
5
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-12 reps
-
-
6
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Hip Extension
3
10 reps
-
5
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-12 reps
-
-
6
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Hip Extension
3
10 reps
-
5
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-12 reps
-
-
6
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Hip Extension
3
10 reps
-
5
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-12 reps
-
-
6
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Hip Extension
3
10 reps
-
5
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-12 reps
-
-
6
Bayesian Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
5 reps
8 reps
50%
75%
80%
65%
65%
2
Larsen Press (Barbell)
4
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 6
6
Tricep Kickback
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
1
12-15 reps
RPE 6
6
Tricep Kickback
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
1
12-15 reps
RPE 6
6
Tricep Kickback
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
1
12-15 reps
RPE 6
6
Tricep Kickback
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
1
12-15 reps
RPE 6
6
Tricep Kickback
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
1
12-15 reps
RPE 6
6
Tricep Kickback
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
1
12-15 reps
RPE 6
6
Tricep Kickback
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
1
12-15 reps
RPE 6
6
Tricep Kickback
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
1
12-15 reps
RPE 6
6
Tricep Kickback
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
1
12-15 reps
RPE 6
6
Tricep Kickback
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
1
12-15 reps
RPE 6
6
Tricep Kickback
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
1
12-15 reps
RPE 6
6
Tricep Kickback
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
5-7 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hack Squat
3
12-15 reps
-
4
Cossack Squat
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5-7 reps
-
2
Platz Squat
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hack Squat
3
12-15 reps
-
5
Leg Curl
1
10-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5-7 reps
-
2
Platz Squat
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hack Squat
3
12-15 reps
-
5
Leg Curl
1
10-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5-7 reps
-
2
Platz Squat
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hack Squat
3
12-15 reps
-
5
Leg Curl
1
10-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5-7 reps
-
2
Platz Squat
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hack Squat
3
12-15 reps
-
5
Leg Curl
1
10-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5-7 reps
-
2
Platz Squat
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hack Squat
3
12-15 reps
-
5
Leg Curl
1
10-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5-7 reps
-
2
Platz Squat
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hack Squat
3
12-15 reps
-
5
Leg Curl
1
10-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5-7 reps
-
2
Platz Squat
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hack Squat
3
12-15 reps
-
5
Leg Curl
1
10-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5-7 reps
-
2
Platz Squat
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hack Squat
3
12-15 reps
-
5
Leg Curl
1
10-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5-7 reps
-
2
Platz Squat
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hack Squat
3
12-15 reps
-
5
Leg Curl
1
10-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5-7 reps
-
2
Platz Squat
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hack Squat
3
12-15 reps
-
5
Leg Curl
1
10-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
5-7 reps
-
2
Platz Squat
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hack Squat
3
12-15 reps
-
5
Leg Curl
1
10-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Week 1
1 / 12 Weeks
Day 6
1
Sumo Squat4 Sets
5-7 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
3
Hack Squat3 Sets
12-15 Reps
-
4
Cossack Squat3 Sets
10-15 Reps
-
5
Leg Curl3 Sets
10-15 Reps
-
6
Seated Calf Raise4 Sets
12-15 Reps
-
Day 4
1
Sumo Deadlift (Barbell)5 Sets
5-8 Reps
-
2
T-Bar Row3 Sets
6-8 Reps
-
3
Lat Pulldown3 Sets
12-15 Reps
-
4
Single Arm Row (Cable)3 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)3 Sets
12-15 Reps
-
6
Bicep Curl (Dumbbell)2 Sets
1 Set
10-15 Reps
10-12 Reps
-
-
Day 3
1
Squat (Barbell)2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
3 Reps
5 Reps
5 Reps
50%
65%
85%
90%
70%
60%
2
Leg Press4 Sets
8-12 Reps
-
3
Seated Hamstring Curl3 Sets
10-15 Reps
-
4
Leg Extension3 Sets
12-15 Reps
-
5
Seated Calf Raise5 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
3 Reps
5 Reps
6 Reps
8 Reps
60%
70%
85%
90%
75%
70%
65%
2
Incline Bench Press (Dumbbell)3 Sets
5-8 Reps
-
3
Chest Fly (Machine)3 Sets
8-12 Reps
-
4
Seated Dip (Machine)3 Sets
12-15 Reps
-
5
Tricep Extension (Cable)3 Sets
8-12 Reps
-
6
Tricep Kickback4 Sets
10-15 Reps
-
Day 1
1
Deadlift (Barbell)2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
5 Reps
5 Reps
65%
75%
85%
90%
80%
70%
2
Lat Pulldown (Close Grip)4 Sets
8-12 Reps
-
3
Single Arm Rear Delt Cable Fly3 Sets
8-12 Reps
-
4
Straight Arm Pulldown3 Sets
8-12 Reps
-
5
Face Away Cable Curl3 Sets
12-15 Reps
-
Day 5
1
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
5 Reps
8 Reps
50%
75%
80%
65%
65%
2
Larsen Press (Barbell)4 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
4
Dip (Bodyweight)3 Sets
AMRAP
-
5
Skull Crusher (Barbell)3 Sets
12-15 Reps
@6
6
Tricep Kickback3 Sets
8-12 Reps
-