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Bane Build (Linear progression)

by Alexander N.
26 athletes joined

Program Description

My personal program to get big and achieve a Bane-like physique and performance.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 09, 2024 01:59
  • Last Edited
    Jun 18, 2025 10:55

Summary

Unleash your potential with the Bane Build program, a comprehensive 10-week journey designed for serious lifters looking to maximize strength and muscle gains. With six training days each week, you'll engage in a structured linear progression that emphasizes compound movements and targeted isolation exercises, ensuring balanced development across all major muscle groups. Expect to challenge yourself with a variety of equipment, including barbells, dumbbells, and machines, while honing your technique and increasing your lifting capacity. Get ready to transform your physique and build the strength you’ve always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6.5
RPE 8
2
Bent Over Row (Barbell)
2
10 reps
RPE 8
3
Lat Pulldown
2
12 reps
RPE 8
4
Single Arm Iso Row
2
12 reps
RPE 8
5
Shrug (Barbell)
2
15 reps
RPE 8
6
Bicep Curl (Barbell)
2
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Single Arm Iso Row
3
12 reps
RPE 9
5
Shrug (Barbell)
3
15 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
RPE 10
3
Lat Pulldown
4
12 reps
RPE 10
4
Single Arm Iso Row
3
12 reps
RPE 10
5
Shrug (Barbell)
3
15 reps
RPE 10
6
Bicep Curl (Barbell)
4
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
RPE 10
3
Lat Pulldown
4
12 reps
RPE 10
4
Single Arm Iso Row
3
12 reps
RPE 10
5
Shrug (Barbell)
3
15 reps
RPE 10
6
Bicep Curl (Barbell)
4
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
RPE 10
3
Lat Pulldown
4
12 reps
RPE 10
4
Single Arm Iso Row
3
12 reps
RPE 10
5
Shrug (Barbell)
3
15 reps
RPE 10
6
Bicep Curl (Barbell)
4
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
RPE 10
3
Lat Pulldown
4
12 reps
RPE 10
4
Single Arm Iso Row
3
12 reps
RPE 10
5
Shrug (Barbell)
3
15 reps
RPE 10
6
Bicep Curl (Barbell)
4
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
RPE 10
3
Lat Pulldown
4
12 reps
RPE 10
4
Single Arm Iso Row
3
12 reps
RPE 10
5
Shrug (Barbell)
3
15 reps
RPE 10
6
Bicep Curl (Barbell)
4
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
RPE 10
3
Lat Pulldown
4
12 reps
RPE 10
4
Single Arm Iso Row
3
12 reps
RPE 10
5
Shrug (Barbell)
3
15 reps
RPE 10
6
Bicep Curl (Barbell)
4
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
RPE 10
3
Lat Pulldown
4
12 reps
RPE 10
4
Single Arm Iso Row
3
12 reps
RPE 10
5
Shrug (Barbell)
3
15 reps
RPE 10
6
Bicep Curl (Barbell)
4
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
RPE 10
3
Lat Pulldown
4
12 reps
RPE 10
4
Single Arm Iso Row
3
12 reps
RPE 10
5
Shrug (Barbell)
3
15 reps
RPE 10
6
Bicep Curl (Barbell)
4
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
10 reps
RPE 8
3
Cable Crossover
2
12 reps
RPE 8
4
Overhead Press (Barbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
6
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
7
Tricep Pushdown (Cable)
2
12 reps
RPE 8
8
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Cable Crossover
3
12 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
8
French Press
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Overhead Press (Barbell)
4
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
French Press
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Overhead Press (Barbell)
4
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
French Press
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Overhead Press (Barbell)
4
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
French Press
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Overhead Press (Barbell)
4
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
French Press
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Overhead Press (Barbell)
4
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
French Press
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Overhead Press (Barbell)
4
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
French Press
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Overhead Press (Barbell)
4
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
French Press
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
10 reps
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Overhead Press (Barbell)
4
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
French Press
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 8
2
Leg Press
2
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Leg Curl
2
15 reps
RPE 8
6
Hip Thrust (Barbell)
2
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Hip Thrust (Barbell)
3
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Leg Press
4
10 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
4
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Leg Press
4
10 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
4
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Leg Press
4
10 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
4
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Leg Press
4
10 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
4
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Leg Press
4
10 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
4
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Leg Press
4
10 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
4
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Leg Press
4
10 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
4
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Leg Press
4
10 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
4
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
15 reps
RPE 8
4
Crusher Curl
2
12 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 8
6
Lat Pulldown
2
12 reps
RPE 8
7
Bent Over Row (Barbell)
2
10 reps
RPE 8
8
Shrug (Barbell)
2
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Cable)
3
15 reps
RPE 8
4
Crusher Curl
3
12 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
6
Lat Pulldown
3
12 reps
RPE 8
7
Bent Over Row (Barbell)
3
10 reps
RPE 8
8
Shrug (Barbell)
3
15 reps
RPE 8
9
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
3
Bicep Curl (Cable)
3
15 reps
RPE 10
4
Crusher Curl
4
12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
6
Lat Pulldown
4
12 reps
RPE 10
7
Bent Over Row (Barbell)
4
10 reps
RPE 10
8
Shrug (Barbell)
4
15 reps
RPE 10
9
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
3
Bicep Curl (Cable)
3
15 reps
RPE 10
4
Crusher Curl
4
12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
6
Lat Pulldown
4
12 reps
RPE 10
7
Bent Over Row (Barbell)
4
10 reps
RPE 10
8
Shrug (Barbell)
4
15 reps
RPE 10
9
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
3
Bicep Curl (Cable)
3
15 reps
RPE 10
4
Crusher Curl
4
12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
6
Lat Pulldown
4
12 reps
RPE 10
7
Bent Over Row (Barbell)
4
10 reps
RPE 10
8
Shrug (Barbell)
4
15 reps
RPE 10
9
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
3
Bicep Curl (Cable)
3
15 reps
RPE 10
4
Crusher Curl
4
12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
6
Lat Pulldown
4
12 reps
RPE 10
7
Bent Over Row (Barbell)
4
10 reps
RPE 10
8
Shrug (Barbell)
4
15 reps
RPE 10
9
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
3
Bicep Curl (Cable)
3
15 reps
RPE 10
4
Crusher Curl
4
12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
6
Lat Pulldown
4
12 reps
RPE 10
7
Bent Over Row (Barbell)
4
10 reps
RPE 10
8
Shrug (Barbell)
4
15 reps
RPE 10
9
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
3
Bicep Curl (Cable)
3
15 reps
RPE 10
4
Crusher Curl
4
12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
6
Lat Pulldown
4
12 reps
RPE 10
7
Bent Over Row (Barbell)
4
10 reps
RPE 10
8
Shrug (Barbell)
4
15 reps
RPE 10
9
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
3
Bicep Curl (Cable)
3
15 reps
RPE 10
4
Crusher Curl
4
12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
6
Lat Pulldown
4
12 reps
RPE 10
7
Bent Over Row (Barbell)
4
10 reps
RPE 10
8
Shrug (Barbell)
4
15 reps
RPE 10
9
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
3
Bicep Curl (Cable)
3
15 reps
RPE 10
4
Crusher Curl
4
12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
6
Lat Pulldown
4
12 reps
RPE 10
7
Bent Over Row (Barbell)
4
10 reps
RPE 10
8
Shrug (Barbell)
4
15 reps
RPE 10
9
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
10 reps
RPE 8
2
French Press
2
12 reps
RPE 8
3
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Overhead Press (Barbell)
2
10 reps
RPE 8
6
Face Pull
2
15 reps
RPE 8
7
Chest Press (Machine)
2
12 reps
RPE 8
8
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
French Press
3
12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Chest Press (Machine)
3
12 reps
RPE 8
8
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 10
2
French Press
4
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
5
Overhead Press (Barbell)
4
10 reps
RPE 10
6
Face Pull
4
15 reps
RPE 10
7
Chest Press (Machine)
3
12 reps
RPE 10
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 10
2
French Press
4
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
5
Overhead Press (Barbell)
4
10 reps
RPE 10
6
Face Pull
4
15 reps
RPE 10
7
Chest Press (Machine)
3
12 reps
RPE 10
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 10
2
French Press
4
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
5
Overhead Press (Barbell)
4
10 reps
RPE 10
6
Face Pull
4
15 reps
RPE 10
7
Chest Press (Machine)
3
12 reps
RPE 10
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 10
2
French Press
4
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
5
Overhead Press (Barbell)
4
10 reps
RPE 10
6
Face Pull
4
15 reps
RPE 10
7
Chest Press (Machine)
3
12 reps
RPE 10
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 10
2
French Press
4
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
5
Overhead Press (Barbell)
4
10 reps
RPE 10
6
Face Pull
4
15 reps
RPE 10
7
Chest Press (Machine)
3
12 reps
RPE 10
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 10
2
French Press
4
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
5
Overhead Press (Barbell)
4
10 reps
RPE 10
6
Face Pull
4
15 reps
RPE 10
7
Chest Press (Machine)
3
12 reps
RPE 10
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 10
2
French Press
4
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
5
Overhead Press (Barbell)
4
10 reps
RPE 10
6
Face Pull
4
15 reps
RPE 10
7
Chest Press (Machine)
3
12 reps
RPE 10
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
RPE 10
2
French Press
4
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 10
5
Overhead Press (Barbell)
4
10 reps
RPE 10
6
Face Pull
4
15 reps
RPE 10
7
Chest Press (Machine)
3
12 reps
RPE 10
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 8
RPE 9
RPE 10
2
Clean and Jerk
3
4 reps
RPE 8
3
Ball Slam
3
12 reps
RPE 8
4
Box Jump
2
10 reps
RPE 8
5
Deadlift (Barbell)
2
RPE 10
6
Lateral Jumps
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 8
RPE 9
RPE 10
2
Clean and Jerk
3
4 reps
RPE 8
3
Ball Slam
3
12 reps
RPE 8
4
Box Jump
2
10 reps
RPE 8
5
Deadlift (Barbell)
2
RPE 10
6
Lateral Jumps
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 8
RPE 9
RPE 10
2
Clean and Jerk
3
4 reps
RPE 8
3
Ball Slam
3
12 reps
RPE 8
4
Box Jump
2
10 reps
RPE 8
5
Deadlift (Barbell)
2
RPE 10
6
Lateral Jumps
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 8
RPE 9
RPE 10
2
Clean and Jerk
3
4 reps
RPE 8
3
Ball Slam
3
12 reps
RPE 8
4
Box Jump
2
10 reps
RPE 8
5
Deadlift (Barbell)
2
RPE 10
6
Lateral Jumps
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 8
RPE 9
RPE 10
2
Clean and Jerk
3
4 reps
RPE 8
3
Ball Slam
3
12 reps
RPE 8
4
Box Jump
2
10 reps
RPE 8
5
Deadlift (Barbell)
2
RPE 10
6
Lateral Jumps
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 8
RPE 9
RPE 10
2
Clean and Jerk
3
4 reps
RPE 8
3
Ball Slam
3
12 reps
RPE 8
4
Box Jump
2
10 reps
RPE 8
5
Deadlift (Barbell)
2
RPE 10
6
Lateral Jumps
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 8
RPE 9
RPE 10
2
Clean and Jerk
3
4 reps
RPE 8
3
Ball Slam
3
12 reps
RPE 8
4
Box Jump
2
10 reps
RPE 8
5
Deadlift (Barbell)
2
RPE 10
6
Lateral Jumps
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 8
RPE 9
RPE 10
2
Clean and Jerk
3
4 reps
RPE 8
3
Ball Slam
3
12 reps
RPE 8
4
Box Jump
2
10 reps
RPE 8
5
Deadlift (Barbell)
2
RPE 10
6
Lateral Jumps
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 8
RPE 9
RPE 10
2
Clean and Jerk
3
4 reps
RPE 8
3
Ball Slam
3
12 reps
RPE 8
4
Box Jump
2
10 reps
RPE 8
5
Deadlift (Barbell)
2
RPE 10
6
Lateral Jumps
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 8
RPE 9
RPE 10
2
Clean and Jerk
3
4 reps
RPE 8
3
Ball Slam
3
12 reps
RPE 8
4
Box Jump
2
10 reps
RPE 8
5
Deadlift (Barbell)
2
RPE 10
6
Lateral Jumps
2
1 mins
-
Week 1
1 / 10 Weeks
Day 4
1
Bicep Curl (Barbell)
2 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
3
Bicep Curl (Cable)
2 Sets
15 Reps
@8
4
Crusher Curl
2 Sets
12 Reps
@8
5
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
6
Lat Pulldown
2 Sets
12 Reps
@8
7
Bent Over Row (Barbell)
2 Sets
10 Reps
@8
8
Shrug (Barbell)
2 Sets
15 Reps
@8
9
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
8 Reps
@8
2
Leg Press
2 Sets
10 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@8
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
5
Leg Curl
2 Sets
15 Reps
@8
6
Hip Thrust (Barbell)
2 Sets
8 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
Day 5
1
Bench Press (Close Grip)
2 Sets
10 Reps
@8
2
French Press
2 Sets
12 Reps
@8
3
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
5
Overhead Press (Barbell)
2 Sets
10 Reps
@8
6
Face Pull
2 Sets
15 Reps
@8
7
Chest Press (Machine)
2 Sets
12 Reps
@8
8
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
Day 6
1
Sprint
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@9
@10
2
Clean and Jerk
3 Sets
4 Reps
@8
3
Ball Slam
3 Sets
12 Reps
@8
4
Box Jump
2 Sets
10 Reps
@8
5
Deadlift (Barbell)
2 Sets
@10
6
Lateral Jumps
2 Sets
1 mins
-
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@6.5
@8
2
Bent Over Row (Barbell)
2 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
12 Reps
@8
4
Single Arm Iso Row
2 Sets
12 Reps
@8
5
Shrug (Barbell)
2 Sets
15 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
10 Reps
@8
7
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@8
3
Cable Crossover
2 Sets
12 Reps
@8
4
Overhead Press (Barbell)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
6
Seated Overhead Press (Dumbbell)
2 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
8
French Press
2 Sets
10 Reps
@8