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FUERZA DE VOLUNTAD versión yiya chat

by Gabriel E.

Program Description

Eficiencia

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 28, 2024 12:40
  • Last Edited
    Jun 18, 2025 11:23

Summary

Unlock your potential with the FUERZA DE VOLUNTAD versión yiya chat, a comprehensive 9-week program designed for dedicated lifters. This 4-day weekly regimen focuses on building strength and endurance through targeted lower and push workouts, featuring key exercises like barbell deadlifts, squats, and weighted dips. Tailored for those with access to a garage gym, this program will challenge your limits and push you toward your fitness goals. Get ready to transform your body and mindset—commit to the journey!
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
7 reps
7 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
7 reps
7 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
7 reps
7 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
6 reps
RPE 8
2
Squat (Barbell)
3
1
8 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
RPE 8
2
Squat (Barbell)
3
1
7 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
4 reps
RPE 8
2
Squat (Barbell)
3
1
6 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
6 reps
RPE 8
2
Squat (Barbell)
3
1
8 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
RPE 8
2
Squat (Barbell)
3
1
7 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
4 reps
RPE 8
2
Squat (Barbell)
3
1
6 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
6 reps
RPE 8
2
Squat (Barbell)
3
1
8 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
RPE 8
2
Squat (Barbell)
3
1
7 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
4 reps
RPE 8
2
Squat (Barbell)
3
1
6 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
9 reps
9 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
9 reps
9 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
9 reps
9 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
9 reps
9 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
9 reps
9 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
9 reps
9 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Week 1
1 / 9 Weeks
Day 2
1
Deadlift (Deficit)
2 Sets
6 Reps
@8
2
Squat (Barbell)
3 Sets
1 Set
8 Reps
20 Reps
@8
@8
3
Chinese Plank
2 Sets
2-3 mins
@8
4
Bear Hug
1 Set
2-4 mins
@8
5
Back Extension (Weighted)
1 Set
20 Reps
@8
6
Back Extension
1 Set
30 Reps
@8
Day 3
1
Dip (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
3
Military Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Deficit Push Up
1 Set
1 Set
12+ Reps
12+ Reps
@9
@10
6
Skull Crusher (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
8
French Press
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Military Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
Dip (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Lu Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Farmer's Walk (Weighted)
1 Set
3-4 mins
@9
8
Kelso Shrug
2 Sets
20 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
2
Chin-Up (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Barbell Row
2 Sets
10 Reps
@8
5
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Preacher Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
8
Reverse Wrist Curl (Dumbbell)
5 Sets
30 Reps
@10
9
Kelso Shrug
2 Sets
20 Reps
@10