Program Description
The modified GZCLP Progression: Tier 1: Use ~80-85% of a 5RM to start • 3 sets of 5 reps, if fail => • 3 sets of 4 reps, if fail => • 3 sets of 3 reps, if fail => rest 2-3 days and set new 5RM Rate of Progression: (applied to both Tier 1 & 2) Upper Body Lifts: +2.5-5lbs per session Lower Body Lifts: +5-10lbs per session Tier 2: • 3 sets of 8 reps, if fail => • 3 sets of 6 reps, if fail => • 3 sets of 4 reps, if fail => restart at +10-20lbs heavier than last successful 3 sets of 8 reps Tier 3: double progression method for whatever rep range is given: Example: 3 sets of 8-12 reps @ 100lbs Week 1- 9,9,8 @ 100lbs Week 2- 11,10,9 @ 100lbs Week 3- 12,12,11 @ 100lbs Week 4- 12,12,12 @ 100lbs => +5lbs Week 5- 9,8,8 @ 105lbs
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalPowerbuilding, Bodybuilding, Powerlifting, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedMar 31, 2025 02:47
- Last EditedJun 18, 2025 11:39
Summary
Unleash your strength with the GZCLP: Tren Goblin program, a comprehensive 18-week journey designed for dedicated lifters. This 5-day-a-week regimen focuses on building muscle and enhancing performance through a blend of compound lifts and targeted accessory work. Each session is structured with supersets to maximize efficiency and intensity, ensuring you push your limits while developing a balanced physique. Perfect for those equipped with a garage gym, this program will elevate your training and help you achieve your fitness goals. Get ready to transform your strength and physique!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 7-9
1B
Chin-Up (Weighted)
3
5 reps
RPE 7-9
2A
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3A
Upright Row (Dumbbell)
2
8-15 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 7-9
1B
Wrist Curls
3
8-15 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
RPE 7-9
1B
Pull-Up (Weighted)
3
5 reps
RPE 7-9
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
2B
Inverted Row
3
8-12 reps
RPE 7-9
3
Chest Fly (Dumbbell)
2
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
1B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7-9
2A
Squat (Barbell)
3
8 reps
RPE 7-9
2B
Sit Up
3
8-12 reps
RPE 7-9
3
Jump Rope
1
7-10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
6-12 reps
RPE 7-9
1B
Skull Crusher (Barbell)
3
6-12 reps
RPE 7-9
2A
Bayesian Curl
2
8-15 reps
RPE 7-9
2B
French Press
2
8-15 reps
RPE 7-9
Week 1
1 / 18 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
5 Reps
@7-9
1B
Chin-Up (Weighted)3 Sets
5 Reps
@7-9
2A
Bench Press (Dumbbell)3 Sets
8 Reps
@7-9
2B
Inverted Row3 Sets
8-12 Reps
@7-9
3A
Upright Row (Dumbbell)2 Sets
8-15 Reps
@7-9
3B
Lateral Raise (Dumbbell)2 Sets
8-15 Reps
@7-9
Day 2
1A
Squat (Barbell)3 Sets
5 Reps
@7-9
1B
Wrist Curls3 Sets
8-15 Reps
@7-9
2A
Romanian Deadlift (Barbell)3 Sets
8 Reps
@7-9
2B
Sit Up3 Sets
8-12 Reps
@7-9
3
Jump Rope1 Set
7-10 mins
-
Day 3
1A
Bench Press (Close Grip)3 Sets
5 Reps
@7-9
1B
Pull-Up (Weighted)3 Sets
5 Reps
@7-9
2A
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
@7-9
2B
Inverted Row3 Sets
8-12 Reps
@7-9
3
Chest Fly (Dumbbell)2 Sets
8-15 Reps
@7-9
Day 4
1A
Romanian Deadlift (Barbell)3 Sets
5 Reps
@7-9
1B
Reverse Wrist Curl (Dumbbell)3 Sets
8-15 Reps
@7-9
2A
Squat (Barbell)3 Sets
8 Reps
@7-9
2B
Sit Up3 Sets
8-12 Reps
@7-9
3
Jump Rope1 Set
7-10 mins
-
Day 5
1A
Bicep Curl (Barbell)3 Sets
6-12 Reps
@7-9
1B
Skull Crusher (Barbell)3 Sets
6-12 Reps
@7-9
2A
Bayesian Curl2 Sets
8-15 Reps
@7-9
2B
French Press2 Sets
8-15 Reps
@7-9