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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
    Sep 30, 2024 11:40
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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