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Dutch’s Personal Workout

by Dutch H.

Program Description

This is personal to me. It focuses on my general fitness and strength. Based on 12 weeks 3wwo 1wdl x 3.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 21, 2024 05:08
  • Last Edited
    Aug 21, 2024 06:16
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Dip (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
7
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Dip (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
7
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Dip (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
7
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Dip (Assisted)
3
10 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 6
7
Upright Row (Barbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Dip (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
7
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Dip (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
7
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Dip (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
7
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Dip (Assisted)
3
10 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 6
7
Upright Row (Barbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Dip (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
7
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Dip (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
7
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Dip (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
7
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Dip (Assisted)
3
10 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 6
7
Upright Row (Barbell)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Deadlift (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Deadlift (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Deadlift (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Deadlift (Barbell)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Deadlift (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Deadlift (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Deadlift (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Deadlift (Barbell)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Deadlift (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Deadlift (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Deadlift (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Deadlift (Barbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
One Arm Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Deficit Push Up
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
One Arm Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Deficit Push Up
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
One Arm Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Deficit Push Up
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 6
2
Dumbbell Row
3
10 reps
RPE 6
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
5
Deficit Push Up
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
One Arm Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Deficit Push Up
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
One Arm Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Deficit Push Up
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
One Arm Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Deficit Push Up
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 6
2
Dumbbell Row
3
10 reps
RPE 6
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
5
Deficit Push Up
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
One Arm Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Deficit Push Up
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
One Arm Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Deficit Push Up
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
One Arm Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Deficit Push Up
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 6
2
Dumbbell Row
3
10 reps
RPE 6
3
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
5
Deficit Push Up
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Glute-Ham Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Glute-Ham Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Glute-Ham Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
RPE 6
2
Reverse Lunge (Barbell)
3
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Glute-Ham Raise
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Glute-Ham Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Glute-Ham Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Glute-Ham Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
RPE 6
2
Reverse Lunge (Barbell)
3
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Glute-Ham Raise
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Glute-Ham Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Glute-Ham Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Glute-Ham Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10 reps
RPE 6
2
Reverse Lunge (Barbell)
3
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Glute-Ham Raise
3
10 reps
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
2
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Seated Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
5
Dip (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
7
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
2
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
3
One Arm Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
5
Deficit Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@8
@8.5
@9
@10
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8
@9
Day 4
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
2
Reverse Lunge (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
3
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Glute-Ham Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9