Program Description
Increase deadlift
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout80 minutes
- CreatedDec 23, 2024 03:13
- Last EditedJun 18, 2025 12:19
Summary
Unlock your deadlift potential with this focused 10-week program designed to build strength and technique. Training five days a week, you'll engage in a variety of exercises, including deficit deadlifts and paused squats, targeting your legs, back, and core for comprehensive development. Each session is crafted to push your limits while ensuring proper recovery, setting you up for impressive gains. Get ready to elevate your lifts and transform your performance!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Plank (Weighted)
2
1 reps
RPE 10
3
Side Plank
2
1 mins
RPE 10
4
Wall Sit Hold
2
1 reps
RPE 9.5
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Squat (Paused)
3
7 reps
RPE 6.5
7
Dead Hang
1
1-3 mins
-
8
Neck Extension
2
-
9
Neck Flexion
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Plank (Weighted)
2
1 reps
RPE 10
3
Side Plank
2
1 mins
RPE 10
4
Wall Sit Hold
2
1 reps
RPE 9.5
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Squat (Paused)
3
7 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Plank (Weighted)
2
1 reps
RPE 10
3
Side Plank
2
1 mins
RPE 10
4
Wall Sit Hold
2
1 reps
RPE 9.5
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Squat (Paused)
3
7 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Plank (Weighted)
2
1 reps
RPE 10
3
Side Plank
2
1 mins
RPE 10
4
Wall Sit Hold
2
1 reps
RPE 9.5
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Squat (Paused)
3
7 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Deadlift (Deficit)
3
7 reps
RPE 8
3
Decline Crunch (Weighted)
3
10 reps
RPE 9
4
Back Extension (Weighted)
4
5 reps
RPE 8.5
5
Wall Sit Hold
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Deadlift (Deficit)
3
7 reps
RPE 8
3
Decline Crunch (Weighted)
3
10 reps
RPE 9
4
Back Extension (Weighted)
4
5 reps
RPE 8.5
5
Wall Sit Hold
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Deadlift (Deficit)
3
7 reps
RPE 8
3
Decline Crunch (Weighted)
3
10 reps
RPE 9
4
Back Extension (Weighted)
4
5 reps
RPE 8.5
5
Wall Sit Hold
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Deadlift (Deficit)
3
7 reps
RPE 8
3
Decline Crunch (Weighted)
3
10 reps
RPE 9
4
Back Extension (Weighted)
4
5 reps
RPE 8.5
5
Wall Sit Hold
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Deadlift (Barbell)
6
2 reps
-
3
Side Plank
2
1 mins
-
4
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Deadlift (Barbell)
6
2 reps
-
3
Side Plank
2
1 mins
-
4
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
10 reps
RPE 8
2
Abs Crunch (Weighted)
3
10 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 8
4
Pullover (Machine)
3
12 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 9
7
Bajan Curl
2
10 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
9
Face Pull
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
10 reps
RPE 8
2
Abs Crunch (Weighted)
3
10 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 8
4
Pullover (Machine)
3
12 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 9
7
Bajan Curl
2
10 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
9
Face Pull
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
10 reps
RPE 8
2
Abs Crunch (Weighted)
3
10 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 8
4
Pullover (Machine)
3
12 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 9
7
Bajan Curl
2
10 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
9
Face Pull
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
10 reps
RPE 8
2
Abs Crunch (Weighted)
3
10 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 8
4
Pullover (Machine)
3
12 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 9
7
Bajan Curl
2
10 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
9
Face Pull
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 9
2
Decline Crunch (Weighted)
3
10 reps
RPE 9.5
3
Side Plank Hip Drops
3
12 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
-
6
Bajan Curl
2
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
9 reps
-
8
Preacher Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 9
2
Decline Crunch (Weighted)
3
10 reps
RPE 9.5
3
Side Plank Hip Drops
3
12 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
-
6
Bajan Curl
2
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
9 reps
-
8
Preacher Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 9
2
Decline Crunch (Weighted)
3
10 reps
RPE 9.5
3
Side Plank Hip Drops
3
12 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
-
6
Bajan Curl
2
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
9 reps
-
8
Preacher Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 9
2
Decline Crunch (Weighted)
3
10 reps
RPE 9.5
3
Side Plank Hip Drops
3
12 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
-
6
Bajan Curl
2
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
9 reps
-
8
Preacher Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8 reps
-
2
Abs Crunch (Weighted)
3
10 reps
-
3
Back Extension (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Side Plank Hip Drops
2
12 reps
-
3
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6.5
2
Plank (Weighted)
2
1 reps
RPE 10
3
Side Plank
2
1 mins
RPE 10
4
Squat (Paused)
4
6 reps
RPE 6.5
5
Bicep Curl (Cable)
4
6 reps
-
6
Lat Pulldown (Close Grip)
3
9 reps
-
7
Wrist Curls
4
12 reps
-
8
Face Pull
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6.5
2
Plank (Weighted)
2
1 reps
RPE 10
3
Side Plank
2
1 mins
RPE 10
4
Squat (Paused)
4
6 reps
RPE 6.5
5
Bicep Curl (Cable)
4
6 reps
-
6
Lat Pulldown (Close Grip)
3
9 reps
-
7
Wrist Curls
4
12 reps
-
8
Face Pull
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6.5
2
Plank (Weighted)
2
1 reps
RPE 10
3
Side Plank
2
1 mins
RPE 10
4
Squat (Paused)
4
6 reps
RPE 6.5
5
Bicep Curl (Cable)
4
6 reps
-
6
Lat Pulldown (Close Grip)
3
9 reps
-
7
Wrist Curls
4
12 reps
-
8
Face Pull
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6.5
2
Plank (Weighted)
2
1 reps
RPE 10
3
Side Plank
2
1 mins
RPE 10
4
Squat (Paused)
4
6 reps
RPE 6.5
5
Bicep Curl (Cable)
4
6 reps
-
6
Lat Pulldown (Close Grip)
3
9 reps
-
7
Wrist Curls
4
12 reps
-
8
Face Pull
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Back Extension
3
8 reps
-
4
Plank (Weighted)
2
1 reps
-
5
Lat Pulldown (Close Grip)
3
9 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
7
Wrist Curls
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 10
3
Back Extension
3
8 reps
-
4
Plank (Weighted)
2
1 reps
-
5
Lat Pulldown (Close Grip)
3
9 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
7
Wrist Curls
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Back Extension
3
8 reps
-
4
Plank (Weighted)
2
1 reps
-
5
Lat Pulldown (Close Grip)
3
9 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
7
Wrist Curls
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Back Extension
3
8 reps
-
4
Plank (Weighted)
2
1 reps
-
5
Lat Pulldown (Close Grip)
3
9 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
7
Wrist Curls
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Deadlift (Barbell)
6
2 reps
-
3
Side Plank Hip Drops
2
12 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
2
9-12 reps
-
9
Lateral Raise (Dumbbell)
3
9 reps
-
10
Upright Row (Dumbbell)
3
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
3
9-12 reps
-
9
Lateral Raise (Dumbbell)
2
9 reps
-
10
Upright Row (Dumbbell)
2
9 reps
-
11
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
2
9-12 reps
-
9
Lateral Raise (Dumbbell)
3
9 reps
-
10
Upright Row (Dumbbell)
3
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
2
9-12 reps
-
9
Lateral Raise (Dumbbell)
3
9 reps
-
10
Upright Row (Dumbbell)
3
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
2
9-12 reps
-
9
Lateral Raise (Dumbbell)
3
9 reps
-
10
Upright Row (Dumbbell)
3
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
8
Dead Hang
1
-
9
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
2
9-12 reps
-
9
Lateral Raise (Dumbbell)
3
9 reps
-
10
Upright Row (Dumbbell)
3
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
2
9-12 reps
-
9
Lateral Raise (Dumbbell)
3
9 reps
-
10
Upright Row (Dumbbell)
3
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
2
9-12 reps
-
9
Lateral Raise (Dumbbell)
3
9 reps
-
10
Upright Row (Dumbbell)
3
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
2
9-12 reps
-
9
Lateral Raise (Dumbbell)
3
9 reps
-
10
Upright Row (Dumbbell)
3
9 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Deadlift (Barbell)4 Sets
8 Reps
@6.5
2
Plank (Weighted)2 Sets
1 Reps
@10
3
Side Plank2 Sets
1 mins
@10
4
Squat (Paused)4 Sets
6 Reps
@6.5
5
Bicep Curl (Cable)4 Sets
6 Reps
-
6
Lat Pulldown (Close Grip)3 Sets
9 Reps
-
7
Wrist Curls4 Sets
12 Reps
-
8
Face Pull5 Sets
12 Reps
-
Day 2
1
Pendlay Row5 Sets
10 Reps
@8
2
Abs Crunch (Weighted)3 Sets
10 Reps
@9.5
3
Back Extension3 Sets
8 Reps
@8
4
Pullover (Machine)3 Sets
12 Reps
@7
5
21s (EZ Bar)2 Sets
21 Reps
@9
6
Preacher Curl (Dumbbell)3 Sets
6-12 Reps
@9
7
Bajan Curl2 Sets
10 Reps
@9
8
Reverse Bicep Curl (EZ Bar)3 Sets
12 Reps
@8
9
Face Pull5 Sets
12 Reps
-
Day 1
1
Romanian Deadlift (Barbell)3 Sets
10 Reps
@8
2
Plank (Weighted)2 Sets
1 Reps
@10
3
Side Plank2 Sets
1 mins
@10
4
Wall Sit Hold2 Sets
1 Reps
@9.5
5
Hip Thrust (Machine)3 Sets
12 Reps
@8
6
Squat (Paused)3 Sets
7 Reps
@6.5
7
Dead Hang1 Set
1-3 mins
-
8
Neck Extension2 Sets
-
9
Neck Flexion2 Sets
-
Day 4
1
Bench Press (Barbell)1 Set
1 Set
5 Reps
12 Reps
@9.5
@7
2
Bench Press (Close Grip)2 Sets
6-8 Reps
@9
3
Incline Bench Press (Barbell)3 Sets
12 Reps
@7.5
4
Pec Fly (Dumbbell)2 Sets
9 Reps
-
5
Seated Dip (Machine)2 Sets
9 Reps
@9
6
Overhead Tricep Extension (Cable)2 Sets
12 Reps
-
7
Overhead Press (Machine)3 Sets
5-8 Reps
-
8
Lateral Raise (Cable)3 Sets
9-12 Reps
-
9
Lateral Raise (Dumbbell)2 Sets
9 Reps
-
10
Upright Row (Dumbbell)2 Sets
9 Reps
-
11
Dead Hang1 Set
-
Day 5
1
Overhead Press (Barbell)5 Sets
5 Reps
@9
2
Bench Press (Paused)5 Sets
9 Reps
@7.5
3
Incline Chest Press (Machine)5 Sets
9 Reps
-
4
Overhead Tricep Extension (Cable)4 Sets
10-15 Reps
-
5
V-Handle Tricep Pushdown (Cable)3 Sets
9 Reps
-
6
Lateral Raise (Cable)3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)6 Sets
9 Reps
-
8
Dead Hang1 Set
-
9
Face Pull3 Sets
-