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BoostcampPNG

Makulu

by Christiaan E.

Program Description

Turn into a mighty Zulu warrior!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 05, 2025 01:57
  • Last Edited
    Nov 24, 2025 12:49
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Biceps
9.4%
Front Delts
8.7%
Lats
8.7%
Upper Back
8.7%
Quadriceps
7.2%
Glutes
7.2%
Hamstrings
7.2%
Forearms
5.8%
Chest
5.1%
Abs
4.3%
Calves
4.3%
Middle Delts
3.8%
Lower Back
3.6%
Adductors
1.4%
Rear Delts
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
8
Alternating Dumbbell Curl
4
5-8 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Shrug (Trap Bar)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
8
Alternating Dumbbell Curl
4
5-8 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Shrug (Trap Bar)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
8
Alternating Dumbbell Curl
4
5-8 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Shrug (Trap Bar)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
8
Alternating Dumbbell Curl
4
5-8 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Shrug (Trap Bar)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
8
Alternating Dumbbell Curl
4
5-8 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Shrug (Trap Bar)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
8
Alternating Dumbbell Curl
4
5-8 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Shrug (Trap Bar)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
8
Alternating Dumbbell Curl
4
5-8 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Shrug (Trap Bar)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
8
Alternating Dumbbell Curl
4
5-8 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Shrug (Trap Bar)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
8
Alternating Dumbbell Curl
4
5-8 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Shrug (Trap Bar)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
8
Alternating Dumbbell Curl
4
5-8 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Shrug (Trap Bar)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
8
Alternating Dumbbell Curl
4
5-8 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Shrug (Trap Bar)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Overhead Press (Barbell)
3
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
8
Alternating Dumbbell Curl
4
5-8 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Shrug (Trap Bar)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Front Squat (Barbell)
3
8-12 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
10-15 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Tricep Extension (Dumbbell)
4
8-12 reps
RPE 9
7
Pull-Up (Assisted)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Front Squat (Barbell)
3
8-12 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
10-15 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Tricep Extension (Dumbbell)
4
8-12 reps
RPE 9
7
Pull-Up (Assisted)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Front Squat (Barbell)
3
8-12 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
10-15 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Tricep Extension (Dumbbell)
4
8-12 reps
RPE 9
7
Pull-Up (Assisted)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Front Squat (Barbell)
3
8-12 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
10-15 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Tricep Extension (Dumbbell)
4
8-12 reps
RPE 9
7
Pull-Up (Assisted)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Front Squat (Barbell)
3
8-12 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
10-15 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Tricep Extension (Dumbbell)
4
8-12 reps
RPE 9
7
Pull-Up (Assisted)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Front Squat (Barbell)
3
8-12 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
10-15 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Tricep Extension (Dumbbell)
4
8-12 reps
RPE 9
7
Pull-Up (Assisted)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Front Squat (Barbell)
3
8-12 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
10-15 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Tricep Extension (Dumbbell)
4
8-12 reps
RPE 9
7
Pull-Up (Assisted)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Front Squat (Barbell)
3
8-12 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
10-15 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Tricep Extension (Dumbbell)
4
8-12 reps
RPE 9
7
Pull-Up (Assisted)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Front Squat (Barbell)
3
8-12 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
10-15 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Tricep Extension (Dumbbell)
4
8-12 reps
RPE 9
7
Pull-Up (Assisted)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Front Squat (Barbell)
3
8-12 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
10-15 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Tricep Extension (Dumbbell)
4
8-12 reps
RPE 9
7
Pull-Up (Assisted)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Front Squat (Barbell)
3
8-12 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
10-15 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Tricep Extension (Dumbbell)
4
8-12 reps
RPE 9
7
Pull-Up (Assisted)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Front Squat (Barbell)
3
8-12 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
10-15 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Tricep Extension (Dumbbell)
4
8-12 reps
RPE 9
7
Pull-Up (Assisted)
3
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
4
6-10 reps
RPE 8
7
Good Morning
3
8-12 reps
RPE 8
8
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Wrist Curls
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
4
6-10 reps
RPE 8
7
Good Morning
3
8-12 reps
RPE 8
8
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Wrist Curls
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
4
6-10 reps
RPE 8
7
Good Morning
3
8-12 reps
RPE 8
8
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Wrist Curls
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
4
6-10 reps
RPE 8
7
Good Morning
3
8-12 reps
RPE 8
8
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Wrist Curls
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
4
6-10 reps
RPE 8
7
Good Morning
3
8-12 reps
RPE 8
8
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Wrist Curls
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
4
6-10 reps
RPE 8
7
Good Morning
3
8-12 reps
RPE 8
8
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Wrist Curls
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
4
6-10 reps
RPE 8
7
Good Morning
3
8-12 reps
RPE 8
8
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Wrist Curls
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
4
6-10 reps
RPE 8
7
Good Morning
3
8-12 reps
RPE 8
8
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Wrist Curls
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
4
6-10 reps
RPE 8
7
Good Morning
3
8-12 reps
RPE 8
8
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Wrist Curls
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
4
6-10 reps
RPE 8
7
Good Morning
3
8-12 reps
RPE 8
8
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Wrist Curls
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
4
6-10 reps
RPE 8
7
Good Morning
3
8-12 reps
RPE 8
8
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Wrist Curls
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
4
6-10 reps
RPE 8
7
Good Morning
3
8-12 reps
RPE 8
8
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
9
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
10
Wrist Curls
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@8
@8
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
@9
8
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9
@9
@9
9
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
10
Shrug (Trap Bar)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
Day 2
1
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@8
@8
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@8
@8
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4
Behind-the-Neck Press (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9
7
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
8
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
@9
9
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
10
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@8
@8
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
5
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
@8
7
Good Morning
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
8
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
@9
9
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
10
Wrist Curls
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9