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BoostcampPNG

OHP strength specific program

by Labancz János
1 athletes joined
5.0
(1 rating)

Program Description

As you read.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 05, 2024 03:47
  • Last Edited
    Nov 17, 2024 08:44

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
Upper Back
13.8%
Triceps
12.6%
Quadriceps
10.1%
Hamstrings
9.9%
Middle Delts
8.8%
Front Delts
7.9%
Glutes
7.3%
Lats
6.1%
Rear Delts
5.9%
Lower Back
5.1%
Biceps
4.8%
Chest
2.9%
Abs
2.8%
Adductors
0.9%
Forearms
0.7%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
3
Shrug (Dumbbell)
2
1
1
8 reps
12 reps
16 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
2
1
1
8 reps
12 reps
14 reps
RPE 8
RPE 8
RPE 8
5
Seated Row (Cable)
2
1
1
8 reps
12 reps
16 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12 reps
16 reps
RPE 9.5
RPE 9.5
7
Hammer Curl
2
1
8 reps
12 reps
RPE 9.5
RPE 9.5
8
Bent Over Row (Barbell)
2
1
1
8 reps
12 reps
16 reps
RPE 8
RPE 8
RPE 8
9
Face Pull
2
1
1
8 reps
12 reps
16 reps
RPE 6.5
RPE 6.5
RPE 6.5
10
Good Morning
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4 reps
77%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
3
Shrug (Dumbbell)
2
1
1
8 reps
12 reps
16 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
2
1
1
8 reps
12 reps
14 reps
RPE 8
RPE 8
RPE 8
5
Seated Row (Cable)
2
1
1
8 reps
12 reps
16 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12 reps
16 reps
RPE 9.5
RPE 9.5
7
Hammer Curl
2
1
8 reps
12 reps
RPE 9.5
RPE 9.5
8
Bent Over Row (Barbell)
2
1
1
8 reps
12 reps
16 reps
RPE 8
RPE 8
RPE 8
9
Face Pull
2
1
1
8 reps
12 reps
16 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4 reps
79%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
3
Shrug (Dumbbell)
2
1
1
8 reps
12 reps
16 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
2
1
1
8 reps
12 reps
14 reps
RPE 8
RPE 8
RPE 8
5
Seated Row (Cable)
2
1
1
8 reps
12 reps
16 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12 reps
16 reps
RPE 9.5
RPE 9.5
7
Hammer Curl
2
1
8 reps
12 reps
RPE 9.5
RPE 9.5
8
Bent Over Row (Barbell)
2
1
1
8 reps
12 reps
16 reps
RPE 8
RPE 8
RPE 8
9
Face Pull
2
1
1
8 reps
12 reps
16 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4 reps
81%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
3
Shrug (Dumbbell)
2
1
1
8 reps
12 reps
16 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
2
1
1
8 reps
12 reps
14 reps
RPE 8
RPE 8
RPE 8
5
Seated Row (Cable)
2
1
1
8 reps
12 reps
16 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12 reps
16 reps
RPE 9.5
RPE 9.5
7
Hammer Curl
2
1
8 reps
12 reps
RPE 9.5
RPE 9.5
8
Bent Over Row (Barbell)
2
1
1
8 reps
12 reps
16 reps
RPE 8
RPE 8
RPE 8
9
Face Pull
2
1
1
8 reps
12 reps
16 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4 reps
83%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
3
Shrug (Dumbbell)
2
1
1
8 reps
12 reps
16 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
2
1
1
8 reps
12 reps
14 reps
RPE 8
RPE 8
RPE 8
5
Seated Row (Cable)
2
1
1
8 reps
12 reps
16 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12 reps
16 reps
RPE 9.5
RPE 9.5
7
Hammer Curl
2
1
8 reps
12 reps
RPE 9.5
RPE 9.5
8
Bent Over Row (Barbell)
2
1
1
8 reps
12 reps
16 reps
RPE 8
RPE 8
RPE 8
9
Face Pull
2
1
1
8 reps
12 reps
16 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
2 reps
85%
90%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
3
Shrug (Dumbbell)
2
1
1
8 reps
12 reps
16 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
2
1
1
8 reps
12 reps
14 reps
RPE 8
RPE 8
RPE 8
5
Seated Row (Cable)
2
1
1
8 reps
12 reps
16 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12 reps
16 reps
RPE 9.5
RPE 9.5
7
Hammer Curl
2
1
8 reps
12 reps
RPE 9.5
RPE 9.5
8
Bent Over Row (Barbell)
2
1
1
8 reps
12 reps
16 reps
RPE 8
RPE 8
RPE 8
9
Face Pull
2
1
1
8 reps
12 reps
16 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
65%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
3
Shrug (Dumbbell)
2
1
1
8 reps
12 reps
16 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
2
1
1
8 reps
12 reps
14 reps
RPE 8
RPE 8
RPE 8
5
Seated Row (Cable)
2
1
1
8 reps
12 reps
16 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
12 reps
16 reps
RPE 9.5
RPE 9.5
7
Hammer Curl
2
1
8 reps
12 reps
RPE 9.5
RPE 9.5
8
Bent Over Row (Barbell)
2
1
1
8 reps
12 reps
16 reps
RPE 8
RPE 8
RPE 8
9
Face Pull
2
1
1
8 reps
12 reps
16 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
4
8 reps
70%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
5
Tricep Kickback
4
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
7
Skull Crusher
4
8-12 reps
RPE 9
8
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
72%
2
Bench Press (Barbell)
4
8 reps
70%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
5
Tricep Kickback
4
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
7
Skull Crusher
4
8-12 reps
RPE 9
8
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
74%
2
Bench Press (Barbell)
4
8 reps
72%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
5
Tricep Kickback
4
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
7
Skull Crusher
4
8-12 reps
RPE 9
8
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
76%
2
Bench Press (Barbell)
4
8 reps
72%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
5
Tricep Kickback
4
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
7
Skull Crusher
4
8-12 reps
RPE 9
8
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
78%
2
Bench Press (Barbell)
4
8 reps
74%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
5
Tricep Kickback
4
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
7
Skull Crusher
4
8-12 reps
RPE 9
8
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
4
8 reps
74%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
5
Tricep Kickback
4
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
7
Skull Crusher
4
8-12 reps
RPE 9
8
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
4
8 reps
76%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
5
Tricep Kickback
4
12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
7
Skull Crusher
4
8-12 reps
RPE 9
8
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4 reps
85%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Leg Curl
2
1
1
10 reps
12 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Leg Extension
2
1
1
10 reps
12 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4 reps
85%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Leg Curl
2
1
1
10 reps
12 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Leg Extension
2
1
1
10 reps
12 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4 reps
87%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Leg Curl
2
1
1
10 reps
12 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Leg Extension
2
1
1
10 reps
12 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4 reps
87%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Leg Curl
2
1
1
10 reps
12 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Leg Extension
2
1
1
10 reps
12 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4 reps
89%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Leg Curl
2
1
1
10 reps
12 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Leg Extension
2
1
1
10 reps
12 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4 reps
89%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Leg Curl
2
1
1
10 reps
12 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Leg Extension
2
1
1
10 reps
12 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4 reps
65%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Leg Curl
2
1
1
10 reps
12 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Leg Extension
2
1
1
10 reps
12 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
1 reps
90%
2
Incline Bench Press (Barbell)
2
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
4B
Skull Crusher
4
8-12 reps
RPE 8.5
5A
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8.5
5B
Tricep Kickback
2
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
3 reps
60%
2
Incline Bench Press (Barbell)
2
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
4B
Skull Crusher
4
8-12 reps
RPE 8.5
5A
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8.5
5B
Tricep Kickback
2
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
1 reps
92%
2
Incline Bench Press (Barbell)
2
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
4B
Skull Crusher
4
8-12 reps
RPE 8.5
5A
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8.5
5B
Tricep Kickback
2
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
3 reps
63%
2
Incline Bench Press (Barbell)
2
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
4B
Skull Crusher
4
8-12 reps
RPE 8.5
5A
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8.5
5B
Tricep Kickback
2
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
1 reps
94%
2
Incline Bench Press (Barbell)
2
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
4B
Skull Crusher
4
8-12 reps
RPE 8.5
5A
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8.5
5B
Tricep Kickback
2
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
3 reps
65%
2
Incline Bench Press (Barbell)
2
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
4B
Skull Crusher
4
8-12 reps
RPE 8.5
5A
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8.5
5B
Tricep Kickback
2
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1 reps
1 reps
1 reps
RPE 6.5
RPE 7.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
4B
Skull Crusher
4
8-12 reps
RPE 8.5
5A
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8.5
5B
Tricep Kickback
2
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3 reps
84%
2
Good Morning
4
8 reps
RPE 8
3A
Dumbbell Row
4
8 reps
RPE 8
3B
Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Face Pull
4
8-12 reps
RPE 8
5
Leg Extension
4
8 reps
RPE 8
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Leg Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3 reps
86%
2
Good Morning
4
8 reps
RPE 8
3A
Dumbbell Row
4
8 reps
RPE 8
3B
Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Face Pull
4
8-12 reps
RPE 8
5
Leg Extension
4
8 reps
RPE 8
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Leg Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3 reps
88%
2
Good Morning
4
8 reps
RPE 8
3A
Dumbbell Row
4
8 reps
RPE 8
3B
Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Face Pull
4
8-12 reps
RPE 8
5
Leg Extension
4
8 reps
RPE 8
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Leg Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
3 reps
90%
2
Good Morning
4
8 reps
RPE 8
3A
Dumbbell Row
4
8 reps
RPE 8
3B
Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Face Pull
4
8-12 reps
RPE 8
5
Leg Extension
4
8 reps
RPE 8
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Leg Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
2 reps
92%
2
Good Morning
4
8 reps
RPE 8
3A
Dumbbell Row
4
8 reps
RPE 8
3B
Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Face Pull
4
8-12 reps
RPE 8
5
Leg Extension
4
8 reps
RPE 8
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Leg Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
2 reps
94%
2
Good Morning
4
8 reps
RPE 8
3A
Dumbbell Row
4
8 reps
RPE 8
3B
Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Face Pull
4
8-12 reps
RPE 8
5
Leg Extension
4
8 reps
RPE 8
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Leg Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1 reps
1 reps
1 reps
96%
98%
100%
2
Good Morning
4
8 reps
RPE 8
3A
Dumbbell Row
4
8 reps
RPE 8
3B
Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Face Pull
4
8-12 reps
RPE 8
5
Leg Extension
4
8 reps
RPE 8
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Leg Curl
4
8 reps
RPE 8
Week 1
1 / 7 Weeks
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Barbell)
4 Sets
8 Reps
70%
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8.5
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
5
Tricep Kickback
4 Sets
12 Reps
@9
6
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8.5
7
Skull Crusher
4 Sets
8-12 Reps
@9
8
Seated Overhead Press (Dumbbell)
2 Sets
12 Reps
@6
Day 3
1
Safety Bar Squat
4 Sets
4 Reps
85%
2
Front Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
4 Sets
8 Reps
@9
4
Leg Curl
2 Sets
1 Set
1 Set
10 Reps
12 Reps
14 Reps
@8.5
@8.5
@8.5
5
Leg Extension
2 Sets
1 Set
1 Set
10 Reps
12 Reps
14 Reps
@8.5
@8.5
@8.5
Day 4
1
Overhead Press (Barbell)
10 Sets
1 Reps
90%
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9.5
@9.5
@9.5
3
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
4A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
4B
Skull Crusher
4 Sets
8-12 Reps
@8.5
5A
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
@8.5
5B
Tricep Kickback
2 Sets
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8.5
@8.5
@8.5
Day 1
1
Rack Pull (Barbell)
3 Sets
4 Reps
75%
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3
Shrug (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
16 Reps
@9
@9
@9
4
Lat Pulldown
2 Sets
1 Set
1 Set
8 Reps
12 Reps
14 Reps
@8
@8
@8
5
Seated Row (Cable)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
16 Reps
@10
@10
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
12 Reps
16 Reps
@9.5
@9.5
7
Hammer Curl
2 Sets
1 Set
8 Reps
12 Reps
@9.5
@9.5
8
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
16 Reps
@8
@8
@8
9
Face Pull
2 Sets
1 Set
1 Set
8 Reps
12 Reps
16 Reps
@6.5
@6.5
@6.5
10
Good Morning
4 Sets
8 Reps
@7
Day 5
1
Rack Pull (Barbell)
3 Sets
3 Reps
84%
2
Good Morning
4 Sets
8 Reps
@8
3A
Dumbbell Row
4 Sets
8 Reps
@8
3B
Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Face Pull
4 Sets
8-12 Reps
@8
5
Leg Extension
4 Sets
8 Reps
@8
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
7
Leg Curl
4 Sets
8 Reps
@8