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Rip And Tear + Personal Hypertrophy preference

by MeisterM

Program Description

Increases Squat, Bench, and Deadlift with the main use of going to failure with main compound lifts. Full body training split, frequency can be changed based on preference. Training Days: Monday, Wednesday, Friday, and Saturday Week 13 Training Days: Monday, Tuesday, Thursday, Friday, Saturday

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 13, 2025 05:21
  • Last Edited
    Jun 16, 2025 04:42
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
70%
2
Bench Press (Barbell)
3
7 reps
70%
3
Deadlift (Barbell)
2
6 reps
70%
4
Romanian Deadlift (Barbell)
2
9 reps
RPE 6
5A
Lateral Raise (Cable)
2
12-15 reps
RPE 6-8
5B
Single Arm Overhead Tricep Extension
2
12-15 reps
RPE 6-8
6
Cable Crunch
2
10-12 reps
RPE 6-7
7
Lat Pulldown
2
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72.5%
2
Bench Press (Barbell)
3
5 reps
72.5%
3
Deadlift (Barbell)
2
4 reps
72.5%
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5A
Lateral Raise (Cable)
3
12-15 reps
RPE 7-9
5B
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 7-9
6
Cable Crunch
3
10-12 reps
RPE 6-8
7
Lat Pulldown
3
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
77.5%
2
Bench Press (Barbell)
4
3 reps
77.5%
3
Deadlift (Barbell)
3
2 reps
77.5%
4
Romanian Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 6.5
RPE 7
RPE 7.5
5A
Lateral Raise (Cable)
3
12-15 reps
RPE 7-9
5B
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 7-9
6
Cable Crunch
3
10-12 reps
RPE 6-8
7
Lat Pulldown
3
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
82.5%
2
Bench Press (Barbell)
5
1 reps
82.5%
3
Deadlift (Barbell)
3
1 reps
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
5A
Lateral Raise (Cable)
3
12-15 reps
RPE 7-9
5B
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 7-9
6
Cable Crunch
3
10-12 reps
RPE 6-8
7
Lat Pulldown
3
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
75%
3
Deadlift (Barbell)
2
4 reps
75%
4
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
5A
Lateral Raise (Cable)
2
10-12 reps
RPE 6-8
5B
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 6-8
6
Cable Crunch
2
10-12 reps
RPE 6-7
7
Lat Pulldown
2
8-10 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
77.5%
2
Bench Press (Barbell)
4
3 reps
77.5%
3
Deadlift (Barbell)
3
2 reps
77.5%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5A
Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
5B
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 7-9
6
Cable Crunch
2
10-12 reps
RPE 6-8
7
Lat Pulldown
3
8-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
82.5%
2
Bench Press (Barbell)
5
2 reps
82.5%
3
Deadlift (Barbell)
3
1 reps
82.5%
4
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
5A
Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
5B
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 7-9
6
Cable Crunch
2
10-12 reps
RPE 6-8
7
Lat Pulldown
3
8-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
87.5%
2
Bench Press (Barbell)
5
1 reps
87.5%
3
Deadlift (Barbell)
3
1 reps
87.5%
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
5A
Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
5B
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 7-9
6
Cable Crunch
2
10-12 reps
RPE 6-8
7
Lat Pulldown
3
8-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Bench Press (Barbell)
3
4 reps
77.5%
3
Deadlift (Barbell)
2
3 reps
77.5%
4
Romanian Deadlift (Barbell)
1
6 reps
RPE 6
5A
Lateral Raise (Cable)
2
8-10 reps
RPE 6-8
5B
Single Arm Overhead Tricep Extension
2
8-10 reps
RPE 6-8
6
Cable Crunch
2
10-12 reps
RPE 6-7
7
Lat Pulldown
2
6-8 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
4
3 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
4
Romanian Deadlift (Barbell)
1
6 reps
RPE 7
5A
Lateral Raise (Cable)
2
8-10 reps
RPE 7-9
5B
Single Arm Overhead Tricep Extension
2
8-10 reps
RPE 7-9
6
Cable Crunch
2
10-12 reps
RPE 6-8
7
Lat Pulldown
2
6-8 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Bench Press (Barbell)
5
2 reps
85%
3
Deadlift (Barbell)
3
1 reps
85%
4
Romanian Deadlift (Barbell)
1
6 reps
RPE 7
5A
Lateral Raise (Cable)
2
8-10 reps
RPE 7-9
5B
Single Arm Overhead Tricep Extension
2
8-10 reps
RPE 7-9
6
Cable Crunch
2
10-12 reps
RPE 6-8
7
Lat Pulldown
2
6-8 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
90%
2
Bench Press (Barbell)
5
1 reps
90%
3
Deadlift (Barbell)
3
1 reps
90%
4
Romanian Deadlift (Barbell)
1
6 reps
RPE 7
5A
Lateral Raise (Cable)
2
8-10 reps
RPE 7-9
5B
Single Arm Overhead Tricep Extension
2
8-10 reps
RPE 7-9
6
Cable Crunch
2
10-12 reps
RPE 6-8
7
Lat Pulldown
2
6-8 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
-
78%
2
Bench Press (Barbell)
1
3
1 reps
3 reps
-
78%
3
Lateral Raise (Cable)
2
8-10 reps
RPE 6-8
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77.5%
2
Bench Press (Barbell)
3
5 reps
70%
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 6-7
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 6-7
5
Seated Calf Raise
2
10-12 reps
RPE 6-7
6
Leg Extension
2
10-12 reps
RPE 6-7
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Bench Press (Barbell)
3
5 reps
72.5%
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-9
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 6-8
6
Seated Calf Raise
3
10-12 reps
RPE 6-8
7
Leg Extension
2
10-12 reps
RPE 6-8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
3
5 reps
75%
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-9
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 6-8
6
Seated Calf Raise
3
10-12 reps
RPE 6-8
7
Leg Extension
2
10-12 reps
RPE 6-8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
3
5 reps
77.5%
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 6-8
5
Seated Calf Raise
3
10-12 reps
RPE 6-8
6
Leg Extension
2
10-12 reps
RPE 6-8
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
4 reps
72.5%
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 6-7
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 6-7
5
Seated Calf Raise
2
8-10 reps
RPE 6-7
6
Leg Extension
2
8-10 reps
RPE 6-7
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82.5%
2
Squat (Barbell)
1
AMRAP
82.5%
3
Bench Press (Barbell)
3
4 reps
75%
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 6-8
6
Seated Calf Raise
3
8-10 reps
RPE 6-8
7
Leg Extension
2
8-10 reps
RPE 6-8
8
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
87.5%
2
Squat (Barbell)
1
AMRAP
87.5%
3
Bench Press (Barbell)
3
4 reps
77.5%
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 6-8
6
Seated Calf Raise
3
8-10 reps
RPE 6-8
7
Leg Extension
2
8-10 reps
RPE 6-8
8
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
4
4 reps
80%
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 6-8
5
Seated Calf Raise
3
8-10 reps
RPE 6-8
6
Leg Extension
2
8-10 reps
RPE 6-8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
82.5%
2
Bench Press (Barbell)
3
3 reps
75%
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 6-7
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 6-7
5
Seated Calf Raise
2
8-10 reps
RPE 6-7
6
Leg Extension
1
6-8 reps
RPE 6-7
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
3
3 reps
77.5%
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 6-8
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 6-8
6
Seated Calf Raise
2
8-10 reps
RPE 6-8
7
Leg Extension
1
6-8 reps
RPE 6-8
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
3
3 reps
80%
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 6-8
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 6-8
6
Seated Calf Raise
2
8-10 reps
RPE 6-8
7
Leg Extension
1
6-8 reps
RPE 6-8
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
3
3 reps
82.5%
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 6-8
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 6-8
5
Seated Calf Raise
2
8-10 reps
RPE 6-8
6
Leg Extension
1
6-8 reps
RPE 6-8
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 5-6
2
Bench Press (Barbell)
3
2 reps
RPE 5-6
3
Leg Press
2
8 reps
RPE 5-6
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 6-7
5
Cable Crunch
2
8-10 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
77.5%
2
Bench Press (Barbell)
3
6 reps
77.5%
3A
Cable Axe Chop
2
10 reps
RPE 6-7
3B
Standing Pullover (Cable)
2
10-12 reps
RPE 6-8
4
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6-7
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 7-8
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 6-8
7
Wrist Curls
2
12-15 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
80%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Bench Press (Barbell)
3
4 reps
80%
4
Bench Press (Barbell)
1
AMRAP
80%
5A
Cable Axe Chop
3
9 reps
RPE 6-8
5B
Standing Pullover (Cable)
3
10-12 reps
RPE 6-8
6
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6-8
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7-8
8
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 7-9
9
Wrist Curls
3
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
4
2 reps
85%
4
Bench Press (Barbell)
1
AMRAP
85%
5A
Cable Axe Chop
3
8 reps
RPE 6-8
5B
Standing Pullover (Cable)
3
10-12 reps
RPE 6-8
6
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6-8
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7-8
8
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 7-9
9
Wrist Curls
3
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
1
AMRAP
-
3A
Cable Axe Chop
3
7 reps
RPE 6-8
3B
Standing Pullover (Cable)
3
10-12 reps
RPE 6-8
4
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7-8
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 7-9
7
Wrist Curls
3
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3A
Cable Axe Chop
3
10 reps
RPE 6-7
3B
Standing Pullover (Cable)
3
10-12 reps
RPE 6-7
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 6-7
5
Rear Delt Fly (Machine)
2
10-12 reps
RPE 6-8
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 6-8
7
Wrist Curls
2
10-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
82.5%
2
Deadlift (Barbell)
1
AMRAP
82.5%
3
Bench Press (Barbell)
3
3 reps
82.5%
4
Bench Press (Barbell)
1
AMRAP
82.5%
5A
Cable Axe Chop
3
9 reps
RPE 6-8
5B
Standing Pullover (Cable)
3
10-12 reps
RPE 6-8
6
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6-8
7
Rear Delt Fly (Machine)
3
10-12 reps
RPE 7-8
8
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7-9
9
Wrist Curls
3
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
87.5%
2
Deadlift (Barbell)
1
AMRAP
87.5%
3
Bench Press (Barbell)
4
1 reps
87.5%
4
Bench Press (Barbell)
1
AMRAP
87.5%
5A
Cable Axe Chop
3
8 reps
RPE 6-8
5B
Standing Pullover (Cable)
3
10-12 reps
RPE 6-8
6
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6-8
7
Rear Delt Fly (Machine)
3
10-12 reps
RPE 7-8
8
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7-9
9
Wrist Curls
3
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
1
AMRAP
-
3A
Cable Axe Chop
3
7 reps
RPE 6-8
3B
Standing Pullover (Cable)
3
10-12 reps
RPE 6-8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 7-8
6
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7-9
7
Wrist Curls
3
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
82.5%
2
Bench Press (Barbell)
3
5 reps
82.5%
3A
Cable Axe Chop
2
6 reps
RPE 6-7
3B
Standing Pullover (Cable)
2
8-10 reps
RPE 6-7
4
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 6-7
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 6-8
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 6-8
7
Wrist Curls
2
10-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
3
3 reps
85%
4
Bench Press (Barbell)
1
AMRAP
85%
5A
Cable Axe Chop
2
8 reps
RPE 6-8
5B
Standing Pullover (Cable)
2
8-10 reps
RPE 6-8
6
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 6-8
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 7-9
9
Wrist Curls
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
4
1 reps
90%
4
Bench Press (Barbell)
1
AMRAP
90%
5A
Cable Axe Chop
2
7 reps
RPE 6-8
5B
Standing Pullover (Cable)
2
8-10 reps
RPE 6-8
6
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 6-8
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 7-9
9
Wrist Curls
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
1
AMRAP
-
3A
Cable Axe Chop
2
6 reps
RPE 6-8
3B
Standing Pullover (Cable)
2
8-10 reps
RPE 6-8
4
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 6-8
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 7-9
7
Wrist Curls
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 5
2
Bench Press (Barbell)
3
1 reps
RPE 5
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 6-7
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 6-7
5
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Leg Press
2
10-12 reps
RPE 6-7
3
Standing Calf Raise
2
8-12 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 6-7
5A
Hip Extension
2
12-15 reps
RPE 6-7
5B
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 6-8
6
Hanging Leg Raise
2
1+ reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72.5%
2
Leg Press
2
10-12 reps
RPE 7-8
3
Standing Calf Raise
3
8-12 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-8
5A
Hip Extension
2
12-15 reps
RPE 7-8
5B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6-8
6
Hanging Leg Raise
3
1+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Leg Press
2
10-12 reps
RPE 7-8
3
Standing Calf Raise
3
8-12 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-8
5A
Hip Extension
2
12-15 reps
RPE 7-8
5B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6-8
6
Hanging Leg Raise
3
1+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77.5%
2
Leg Press
2
10-12 reps
RPE 7-8
3
Standing Calf Raise
3
8-12 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-8
5A
Hip Extension
2
12-15 reps
RPE 7-8
5B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6-8
6
Hanging Leg Raise
3
1+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
72.5%
2
Leg Press
2
8-10 reps
RPE 6-7
3
Standing Calf Raise
2
8-10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 6-7
5A
Hip Extension
2
10-12 reps
RPE 6-7
5B
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 6-7
6
Hanging Leg Raise
2
1+ reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Leg Press
2
8-10 reps
RPE 7-8
3
Standing Calf Raise
3
8-10 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7-8
5A
Hip Extension
2
10-12 reps
RPE 7-8
5B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 6-8
6
Hanging Leg Raise
3
1+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Leg Press
2
8-10 reps
RPE 7-8
3
Standing Calf Raise
3
8-10 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7-8
5A
Hip Extension
2
10-12 reps
RPE 7-8
5B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 6-8
6
Hanging Leg Raise
3
1+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Leg Press
2
8-10 reps
RPE 7-8
3
Standing Calf Raise
3
8-10 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7-8
5A
Hip Extension
2
10-12 reps
RPE 7-8
5B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 6-8
6
Hanging Leg Raise
3
1+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Leg Press
1
6-8 reps
RPE 6-7
3
Standing Calf Raise
2
8-10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 6-7
5A
Hip Extension
1
8-10 reps
RPE 6-7
5B
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 6-7
6
Hanging Leg Raise
2
1+ reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
77.5%
2
Leg Press
1
6-8 reps
RPE 7-8
3
Standing Calf Raise
2
8-10 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 7-8
5A
Hip Extension
1
8-10 reps
RPE 7-8
5B
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 6-8
6
Hanging Leg Raise
2
1+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Leg Press
1
6-8 reps
RPE 7-8
3
Standing Calf Raise
2
8-10 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 7-8
5A
Hip Extension
1
8-10 reps
RPE 7-8
5B
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 6-8
6
Hanging Leg Raise
2
1+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82.5%
2
Leg Press
1
6-8 reps
RPE 7-8
3
Standing Calf Raise
2
8-10 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 7-8
5A
Hip Extension
1
8-10 reps
RPE 7-8
5B
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 6-8
6
Hanging Leg Raise
2
1+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 4-5
2
Lat Pulldown
1
6-10 reps
RPE 6-7
3
Leg Press
1
6-10 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Week 1
1 / 13 Weeks
Day 1
1
Squat (Barbell)
3 Sets
7 Reps
70%
2
Bench Press (Barbell)
3 Sets
7 Reps
70%
3
Deadlift (Barbell)
2 Sets
6 Reps
70%
4
Romanian Deadlift (Barbell)
2 Sets
9 Reps
@6
5A
Lateral Raise (Cable)
2 Sets
12-15 Reps
@6-8
5B
Single Arm Overhead Tricep Extension
2 Sets
12-15 Reps
@6-8
6
Cable Crunch
2 Sets
10-12 Reps
@6-7
7
Lat Pulldown
2 Sets
10-12 Reps
@6-7
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
77.5%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Chest Supported Row (Machine)
2 Sets
10-12 Reps
@6-7
4
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
@6-7
5
Seated Calf Raise
2 Sets
10-12 Reps
@6-7
6
Leg Extension
2 Sets
10-12 Reps
@6-7
7
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@6-7
Day 3
1
Deadlift (Barbell)
2 Sets
6 Reps
77.5%
2
Bench Press (Barbell)
3 Sets
6 Reps
77.5%
3A
Cable Axe Chop
2 Sets
10 Reps
@6-7
3B
Standing Pullover (Cable)
2 Sets
10-12 Reps
@6-8
4
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6-7
5
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
@7-8
6
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@6-8
7
Wrist Curls
2 Sets
12-15 Reps
@6-8
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Leg Press
2 Sets
10-12 Reps
@6-7
3
Standing Calf Raise
2 Sets
8-12 Reps
@6-7
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@6-7
5A
Hip Extension
2 Sets
12-15 Reps
@6-7
5B
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
@6-8
6
Hanging Leg Raise
2 Sets
1+ Reps
@7