logo
BoostcampPNG

Barbarian Strong

by Tyler S.

Program Description

**Barbarian Strong** is a comprehensive 6-week old school training program. A lot of ugly, hard work. Training that has been proven for decades. You will have to earn everything you get from this program. A combination of compound and isolation exercises to build size and strength. This is everything fun about training. Bonus points if you wear flannels, work boots, and jeans.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2025 12:13
  • Last Edited
    Dec 02, 2025 12:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Chest
12.4%
Front Delts
11.9%
Lats
9.4%
Biceps
9.3%
Upper Back
8.9%
Middle Delts
6.7%
Quadriceps
6.7%
Hamstrings
6.5%
Glutes
5.4%
Calves
2.4%
Forearms
2.1%
Adductors
1.7%
Abs
1.3%
Lower Back
1%
Rear Delts
0.9%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
1-3 reps
3-6 reps
6-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
15-20 reps
RPE 6-7
RPE 8-9
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
2
1
1
1
15-20 reps
8-12 reps
6-10 reps
10-15 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
4
Tricep Pushdown (Cable)
1
1
2
15-20 reps
15-20 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9-10
6
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
1-3 reps
3-6 reps
6-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
15-20 reps
RPE 6-7
RPE 8-9
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
2
1
1
1
15-20 reps
8-12 reps
6-10 reps
10-15 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
4
Tricep Pushdown (Cable)
1
1
2
15-20 reps
15-20 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9-10
6
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
1-3 reps
3-6 reps
6-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
15-20 reps
RPE 6-7
RPE 8-9
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
2
1
1
1
15-20 reps
8-12 reps
6-10 reps
10-15 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
4
Tricep Pushdown (Cable)
1
1
2
15-20 reps
15-20 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9-10
6
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
1-3 reps
3-6 reps
6-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
15-20 reps
RPE 6-7
RPE 8-9
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
2
1
1
1
15-20 reps
8-12 reps
6-10 reps
10-15 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
4
Tricep Pushdown (Cable)
1
1
2
15-20 reps
15-20 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9-10
6
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
1-3 reps
3-6 reps
6-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
15-20 reps
RPE 6-7
RPE 8-9
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
2
1
1
1
15-20 reps
8-12 reps
6-10 reps
10-15 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
4
Tricep Pushdown (Cable)
1
1
2
15-20 reps
15-20 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9-10
6
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
1-3 reps
3-6 reps
6-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
15-20 reps
RPE 6-7
RPE 8-9
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
2
1
1
1
15-20 reps
8-12 reps
6-10 reps
10-15 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
4
Tricep Pushdown (Cable)
1
1
2
15-20 reps
15-20 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9-10
6
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
1
15-20 reps
15-20 reps
10-15 reps
6-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Lat Pulldown
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
6-10 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
3
Barbell Row
1
1
1
2
6-10 reps
6-10 reps
3-6 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9-10
4
Cable Low Row
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
6-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Shrug (Barbell)
1
1
1
1
10-15 reps
10-15 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
1
15-20 reps
15-20 reps
10-15 reps
6-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Lat Pulldown
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
6-10 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
3
Barbell Row
1
1
1
2
6-10 reps
6-10 reps
3-6 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9-10
4
Cable Low Row
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
6-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Shrug (Barbell)
1
1
1
1
10-15 reps
10-15 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
1
15-20 reps
15-20 reps
10-15 reps
6-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Lat Pulldown
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
6-10 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
3
Barbell Row
1
1
1
2
6-10 reps
6-10 reps
3-6 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9-10
4
Cable Low Row
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
6-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Shrug (Barbell)
1
1
1
1
10-15 reps
10-15 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
1
15-20 reps
15-20 reps
10-15 reps
6-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Lat Pulldown
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
6-10 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
3
Barbell Row
1
1
1
2
6-10 reps
6-10 reps
3-6 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9-10
4
Cable Low Row
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
6-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Shrug (Barbell)
1
1
1
1
10-15 reps
10-15 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
1
15-20 reps
15-20 reps
10-15 reps
6-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Lat Pulldown
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
6-10 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
3
Barbell Row
1
1
1
2
6-10 reps
6-10 reps
3-6 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9-10
4
Cable Low Row
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
6-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Shrug (Barbell)
1
1
1
1
10-15 reps
10-15 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
1
1
1
15-20 reps
15-20 reps
10-15 reps
6-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Lat Pulldown
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
6-10 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
3
Barbell Row
1
1
1
2
6-10 reps
6-10 reps
3-6 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9-10
4
Cable Low Row
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
6-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Shrug (Barbell)
1
1
1
1
10-15 reps
10-15 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
15-20 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
3
Lateral Raise (Cable)
1
1
1
15-20 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
4
Alternating Dumbbell Curl
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
6
Hammer Curl (Dumbbell)
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
10-15 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
15-20 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
3
Lateral Raise (Cable)
1
1
1
15-20 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
4
Alternating Dumbbell Curl
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
6
Hammer Curl (Dumbbell)
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
10-15 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
15-20 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
3
Lateral Raise (Cable)
1
1
1
15-20 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
4
Alternating Dumbbell Curl
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
6
Hammer Curl (Dumbbell)
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
10-15 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
15-20 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
3
Lateral Raise (Cable)
1
1
1
15-20 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
4
Alternating Dumbbell Curl
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
6
Hammer Curl (Dumbbell)
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
10-15 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
15-20 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
3
Lateral Raise (Cable)
1
1
1
15-20 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
4
Alternating Dumbbell Curl
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
6
Hammer Curl (Dumbbell)
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
10-15 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
15-20 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
3
Lateral Raise (Cable)
1
1
1
15-20 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
4
Alternating Dumbbell Curl
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
6
Hammer Curl (Dumbbell)
1
1
1
1
10-15 reps
8-12 reps
6-10 reps
10-15 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
6-10 reps
1-3 reps
3-6 reps
8-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
RPE 9-10
2
Hack Squat
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
3
Lying Leg Curl
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
15-20 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
4
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
20-30 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
6-10 reps
1-3 reps
3-6 reps
8-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
RPE 9-10
2
Hack Squat
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
3
Lying Leg Curl
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
15-20 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
4
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
20-30 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
6-10 reps
1-3 reps
3-6 reps
8-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
RPE 9-10
2
Hack Squat
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
3
Lying Leg Curl
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
15-20 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
4
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
20-30 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
6-10 reps
1-3 reps
3-6 reps
8-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
RPE 9-10
2
Hack Squat
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
3
Lying Leg Curl
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
15-20 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
4
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
20-30 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
6-10 reps
1-3 reps
3-6 reps
8-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
RPE 9-10
2
Hack Squat
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
3
Lying Leg Curl
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
15-20 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
4
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
20-30 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
6-10 reps
1-3 reps
3-6 reps
8-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
RPE 9-10
2
Hack Squat
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
3
Lying Leg Curl
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
15-20 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
4
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
8-12 reps
20-30 reps
RPE 8-9
RPE 8-9
RPE 9-10
RPE 9-10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-10 Reps
1-3 Reps
3-6 Reps
6-10 Reps
@6-7
@7-8
@8-9
@9-10
@9-10
@9-10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-10 Reps
15-20 Reps
@6-7
@8-9
@9-10
@9-10
3
Pec Deck (Machine)
2 Sets
1 Set
1 Set
1 Set
15-20 Reps
8-12 Reps
6-10 Reps
10-15 Reps
@8-9
@8-9
@9-10
@9-10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
15-20 Reps
15-20 Reps
10-15 Reps
@7-8
@8-9
@9-10
5
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@9-10
6
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
10-15 Reps
6-10 Reps
@6-7
@7-8
@8-9
@9-10
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
8-12 Reps
6-10 Reps
@8-9
@8-9
@9-10
@9-10
3
Barbell Row
1 Set
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
3-6 Reps
10-15 Reps
@6-7
@7-8
@9-10
@9-10
4
Cable Low Row
1 Set
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
8-12 Reps
6-10 Reps
@8-9
@8-9
@8-9
@8-9
5
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
6-10 Reps
10-15 Reps
@7-8
@8-9
@9-10
@9-10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
6-10 Reps
10-15 Reps
@7-8
@8-9
@9-10
@9-10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
8-12 Reps
15-20 Reps
@8-9
@8-9
@9-10
@9-10
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15-20 Reps
8-12 Reps
10-15 Reps
@8-9
@9-10
@9-10
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
6-10 Reps
10-15 Reps
@7-8
@8-9
@9-10
@9-10
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
6-10 Reps
10-15 Reps
@7-8
@8-9
@9-10
@9-10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-10 Reps
10-15 Reps
@8-9
@8-9
@9-10
@9-10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
6-10 Reps
1-3 Reps
3-6 Reps
8-12 Reps
@6-7
@7-8
@8-9
@8-9
@9-10
@9-10
@9-10
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
6-10 Reps
10-15 Reps
@7-8
@8-9
@9-10
@9-10
3
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
8-12 Reps
15-20 Reps
@7-8
@8-9
@9-10
@9-10
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
8-12 Reps
20-30 Reps
@8-9
@8-9
@9-10
@9-10