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BoostcampPNG

Big Daddy’s PPL

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9 athletes joined

Program Description

Easy to follow, easy to gain, all aboard the Big Daddy train!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 23, 2024 01:13
  • Last Edited
    Dec 29, 2024 08:11

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Front Delts
11.2%
Upper Back
9.7%
Hamstrings
9.2%
Triceps
9.1%
Middle Delts
9.1%
Lats
7.9%
Chest
7.4%
Glutes
7.3%
Biceps
5.8%
Abs
2.6%
Calves
2.5%
Lower Back
2.3%
Adductors
1.7%
Forearms
1.2%
Rear Delts
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
70%
2
Overhead Press (Barbell)
4 Sets
8 Reps
70%
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
70%
4
Lateral Raise (Cable)
3 Sets
8 Reps
@7-8
5
Skull Crusher
3 Sets
8 Reps
@7-8
6
Push Up
1 Set
AMRAP
@10
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
70%
2
Overhead Press (Barbell)
4 Sets
8 Reps
70%
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
70%
4
Lateral Raise (Cable)
3 Sets
8 Reps
@7-8
5
Skull Crusher
3 Sets
8 Reps
@7-8
6
Push Up
1 Set
AMRAP
@10
Day 2
1
Trap Bar Deadlift
4 Sets
8 Reps
70%
2
Barbell Row
4 Sets
8 Reps
70%
3
Lat Pulldown
4 Sets
8 Reps
70%
4
Upright Row (Barbell)
4 Sets
8 Reps
70%
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
70%
6
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
Day 5
1
Trap Bar Deadlift
4 Sets
8 Reps
70%
2
Barbell Row
4 Sets
8 Reps
70%
3
Lat Pulldown
4 Sets
8 Reps
70%
4
Upright Row (Barbell)
4 Sets
8 Reps
70%
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
70%
6
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
1 Set
8 Reps
3 Reps
70%
80%
2
Leg Curl
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
8 Reps
@8
4
Hack Squat
3 Sets
8 Reps
@7.5
5
Seated Calf Raise
3 Sets
8 Reps
@8
Day 6
1
Squat (Barbell)
4 Sets
1 Set
8 Reps
3 Reps
70%
80%
2
Leg Curl
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
8 Reps
@8
4
Hack Squat
3 Sets
8 Reps
@7.5
5
Seated Calf Raise
3 Sets
8 Reps
@8