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the kitchen sink

by Son of Carl
2 athletes joined

Program Description

run every day at easy pace and do long runs 1 or 2 times a week if you feel like you can handle it. at the start of block 2 you may add 5-10 lbs to your bench and ohp if you think you need to.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 30, 2025 02:32
  • Last Edited
    Jul 29, 2025 09:50

Summary

Dive into "The Kitchen Sink," an 18-week program designed for serious lifters ready to challenge themselves four days a week. This comprehensive training plan combines endurance and strength, featuring long runs, barbell lifts, and targeted accessory work to build muscle and improve performance. Each session is crafted to push your limits, with a mix of heavy compound movements and accessory exercises that ensure balanced development. Get ready to transform your fitness journey with a program that has it all!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
70 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
65 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
2
12 reps
RPE 6
3
Tricep Extension (Cable)
2
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
2
12 reps
RPE 7
3
Tricep Extension (Cable)
2
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
2
12 reps
RPE 8
3
Tricep Extension (Cable)
2
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
3
10 reps
RPE 6
3
Tricep Extension (Cable)
3
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Tricep Extension (Cable)
3
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Overhead Press (Barbell)
4
8 reps
RPE 6
3
Tricep Extension (Cable)
4
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Tricep Extension (Cable)
4
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Tricep Extension (Cable)
4
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Overhead Press (Barbell)
3
12 reps
RPE 6
3
Tricep Extension (Cable)
3
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Overhead Press (Barbell)
3
12 reps
RPE 7
3
Tricep Extension (Cable)
3
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Overhead Press (Barbell)
4
10 reps
RPE 6
3
Tricep Extension (Cable)
4
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Overhead Press (Barbell)
4
10 reps
RPE 7
3
Tricep Extension (Cable)
4
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Overhead Press (Barbell)
4
10 reps
RPE 8
3
Tricep Extension (Cable)
4
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
85%
2
Overhead Press (Barbell)
5
8 reps
RPE 6
3
Tricep Extension (Cable)
5
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
5
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
5
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
85%
2
Overhead Press (Barbell)
5
8 reps
RPE 7
3
Tricep Extension (Cable)
5
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
5
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
5
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
85%
2
Overhead Press (Barbell)
5
8 reps
RPE 8
3
Tricep Extension (Cable)
5
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
5
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
5
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
75%
2
Front Squat (Barbell)
2
12 reps
RPE 6
3
Lat Pulldown
2
12-15 reps
RPE 9-9.5
4
Leg Curl
2
12-15 reps
RPE 9-9.5
5
Leg Extension
2
12-15 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 7
7
Cable Crunch
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
2
Belt Squat
2
12 reps
RPE 6
3
Leg Curl
2
12-15 reps
RPE 4-6
4
Leg Extension
2
12-15 reps
RPE 4-6
5
Side Bend (Dumbbell)
2
12-15 reps
RPE 7
6
Cable Crunch
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
3
Lat Pulldown
2
12-15 reps
RPE 9-9.5
4
Leg Curl
2
12-15 reps
RPE 9-9.5
5
Leg Extension
2
12-15 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 7
7
Cable Crunch
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Pull Up
3
6 reps
RPE 7
2
Seated Row (Machine)
2
12-15 reps
RPE 6
3
Belt Squat
2
12 reps
RPE 6
4
Leg Curl
2
12-15 reps
RPE 4-6
5
Leg Extension
2
12-15 reps
RPE 4-6
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 7
7
Cable Crunch
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
75%
2
Front Squat (Barbell)
2
12 reps
RPE 7
3
Lat Pulldown
2
12-15 reps
RPE 9-9.5
4
Leg Curl
2
12-15 reps
RPE 9-9.5
5
Leg Extension
2
12-15 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 7
7
Cable Crunch
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
2
Belt Squat
2
12 reps
RPE 6
3
Leg Curl
2
12-15 reps
RPE 4-6
4
Leg Extension
2
12-15 reps
RPE 4-6
5
Side Bend (Dumbbell)
2
12-15 reps
RPE 7
6
Cable Crunch
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 7
3
Lat Pulldown
2
12-15 reps
RPE 9-9.5
4
Leg Curl
2
12-15 reps
RPE 9-9.5
5
Leg Extension
2
12-15 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 7
7
Cable Crunch
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Pull Up
3
5 reps
RPE 8
2
Seated Row (Machine)
2
12-15 reps
RPE 6
3
Belt Squat
2
12 reps
RPE 6
4
Leg Curl
2
12-15 reps
RPE 4-6
5
Leg Extension
2
12-15 reps
RPE 4-6
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 7
7
Cable Crunch
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Front Squat (Barbell)
3
12 reps
RPE 6
3
Lat Pulldown
3
12-15 reps
RPE 9-9.5
4
Leg Curl
3
12-15 reps
RPE 9-9.5
5
Leg Extension
3
12-15 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
2
Belt Squat
3
10 reps
RPE 6
3
Leg Curl
3
10-12 reps
RPE 4-6
4
Leg Extension
3
10-12 reps
RPE 4-6
5
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
6
Cable Crunch
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
80%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
3
Lat Pulldown
3
12-15 reps
RPE 9-9.5
4
Leg Curl
3
12-15 reps
RPE 9-9.5
5
Leg Extension
3
12-15 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Pull Up
4
5 reps
RPE 7
2
Seated Row (Machine)
3
10-12 reps
RPE 6
3
Belt Squat
3
10 reps
RPE 6
4
Leg Curl
3
10-12 reps
RPE 4-6
5
Leg Extension
3
10-12 reps
RPE 4-6
6
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
7
Cable Crunch
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Front Squat (Barbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10-12 reps
RPE 9-9.5
4
Leg Curl
4
10-12 reps
RPE 9-9.5
5
Leg Extension
4
10-12 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
4
10-12 reps
RPE 7
7
Cable Crunch
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
2
Belt Squat
3
10 reps
RPE 6
3
Leg Curl
3
10-12 reps
RPE 4-6
4
Leg Extension
3
10-12 reps
RPE 4-6
5
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
6
Cable Crunch
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10-12 reps
RPE 9-9.5
4
Leg Curl
4
10-12 reps
RPE 9-9.5
5
Leg Extension
4
10-12 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
4
10-12 reps
RPE 7
7
Cable Crunch
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Pull Up
4
4 reps
RPE 8
2
Seated Row (Machine)
3
10-12 reps
RPE 6
3
Belt Squat
3
10 reps
RPE 6
4
Leg Curl
3
10-12 reps
RPE 4-6
5
Leg Extension
3
10-12 reps
RPE 4-6
6
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
7
Cable Crunch
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
90%
2
Front Squat (Barbell)
5
8 reps
RPE 8
3
Lat Pulldown
5
8-10 reps
RPE 9-9.5
4
Leg Curl
5
8-10 reps
RPE 9-9.5
5
Leg Extension
5
8-10 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
5
8-10 reps
RPE 7
7
Cable Crunch
5
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
4 reps
90%
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
3
Lat Pulldown
5
8-10 reps
RPE 9-9.5
4
Leg Curl
5
8-10 reps
RPE 9-9.5
5
Leg Extension
5
8-10 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
5
8-10 reps
RPE 7
7
Cable Crunch
5
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Spoto Press
2
12 reps
RPE 6
3
Tricep Extension (Cable)
2
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Spoto Press
2
12 reps
RPE 7
3
Tricep Extension (Cable)
2
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Spoto Press
2
12 reps
RPE 8
3
Tricep Extension (Cable)
2
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Spoto Press
3
10 reps
RPE 6
3
Tricep Extension (Cable)
3
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Spoto Press
3
10 reps
RPE 7
3
Tricep Extension (Cable)
3
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Spoto Press
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Spoto Press
4
8 reps
RPE 6
3
Tricep Extension (Cable)
4
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Spoto Press
4
8 reps
RPE 7
3
Tricep Extension (Cable)
4
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Spoto Press
4
8 reps
RPE 8
3
Tricep Extension (Cable)
4
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Spoto Press
3
12 reps
RPE 6
3
Tricep Extension (Cable)
3
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Spoto Press
3
12 reps
RPE 7
3
Tricep Extension (Cable)
3
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Spoto Press
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Spoto Press
4
10 reps
RPE 6
3
Tricep Extension (Cable)
4
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Spoto Press
4
10 reps
RPE 7
3
Tricep Extension (Cable)
4
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Spoto Press
4
10 reps
RPE 8
3
Tricep Extension (Cable)
4
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
85%
2
Spoto Press
5
8 reps
RPE 6
3
Tricep Extension (Cable)
5
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
5
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
5
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
85%
2
Spoto Press
5
8 reps
RPE 7
3
Tricep Extension (Cable)
5
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
5
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
5
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
85%
2
Spoto Press
5
8 reps
RPE 8
3
Tricep Extension (Cable)
5
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
5
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
5
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9-9.5
Week 1
1 / 18 Weeks
Day 1
1
Run
1 Set
40 mins
-
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Overhead Press (Barbell)
2 Sets
12 Reps
@6
3
Tricep Extension (Cable)
2 Sets
12-15 Reps
@9-9.5
4
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@9-9.5
5
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@9-9.5
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9-9.5
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
75%
2
Front Squat (Barbell)
2 Sets
12 Reps
@6
3
Lat Pulldown
2 Sets
12-15 Reps
@9-9.5
4
Leg Curl
2 Sets
12-15 Reps
@9-9.5
5
Leg Extension
2 Sets
12-15 Reps
@9-9.5
6
Side Bend (Dumbbell)
2 Sets
12-15 Reps
@7
7
Cable Crunch
2 Sets
12-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
70%
2
Spoto Press
2 Sets
12 Reps
@6
3
Tricep Extension (Cable)
2 Sets
12-15 Reps
@9-9.5
4
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@9-9.5
5
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@9-9.5
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9-9.5