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Barbell Barbie

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3 athletes joined

Program Description

A girl trying to be as strong as a man while also still being scared of the gym :)

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 25, 2024 01:19
  • Last Edited
    Jun 18, 2025 10:38

Summary

Unleash your inner strength with the Barbell Barbie program, a dynamic 12-week journey designed for those ready to sculpt and tone their physique. Committing to five days a week, you'll engage in a variety of barbell and dumbbell exercises focused on building muscle and enhancing your overall fitness. From bench presses to hip thrusts, each workout targets key muscle groups to maximize results. Perfect for anyone looking to elevate their training game, this program will empower you to crush your goals and redefine your limits!
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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
Bench Press (Barbell)
2
2
1
8 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
6 reps
3 reps
6 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
6 reps
3 reps
1 reps
3 reps
6 reps
RPE 7
RPE 8.5
RPE 10
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
6 reps
6 reps
3 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 8
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
6 reps
3 reps
6 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
6 reps
3 reps
1 reps
3 reps
6 reps
RPE 7
RPE 8.5
RPE 10
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
6 reps
3 reps
6 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
8 reps
8 reps
8 reps
6 reps
3 reps
1 reps
3 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 10
RPE 8.5
RPE 7
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
6 reps
3 reps
6 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
6 reps
3 reps
6 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
6 reps
3 reps
6 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
6 reps
3 reps
1 reps
3 reps
6 reps
RPE 8
RPE 9
RPE 10
RPE 8.5
RPE 7
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8 reps
6 reps
3 reps
RPE 6.5
RPE 7
RPE 8
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8 reps
6 reps
3 reps
RPE 6.5
RPE 7
RPE 8
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
6 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
8 reps
6 reps
3 reps
1 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
8 reps
6 reps
3 reps
1 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
3 reps
1 reps
6 reps
8 reps
RPE 6.5
RPE 8
RPE 10
RPE 7
RPE 6.5
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
8 reps
6 reps
3 reps
1 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
8 reps
6 reps
3 reps
1 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
6 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
8 reps
6 reps
3 reps
1 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
8 reps
6 reps
3 reps
1 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
6 reps
3 reps
3 reps
1 reps
6 reps
8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
RPE 7
RPE 6.5
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 reps
6 reps
3 reps
RPE 6.5
RPE 8
RPE 9
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 8
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
6 reps
3 reps
8 reps
RPE 8
RPE 9
RPE 7
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2
1
8 reps
8 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
3 reps
RPE 7
RPE 8
RPE 9
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2
1
8 reps
8 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
3 reps
RPE 7
RPE 7.5
RPE 8
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
3 reps
RPE 6.5
RPE 7
RPE 8.5
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
3 reps
RPE 6.5
RPE 7
RPE 8
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
6 reps
3 reps
1 reps
3 reps
RPE 7
RPE 9
RPE 10
RPE 8
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Bicep Curl (EZ Bar)
3 Sets
21 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@7
@8
6
Face Pull
4 Sets
8 Reps
@8
7
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
8 Reps
6 Reps
3 Reps
@6.5
@8
@9
2
around the world
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Face Pull
4 Sets
8 Reps
@8
5
Lat Pull Over
4 Sets
8 Reps
@8
6
Seated Row (Machine)
4 Sets
8 Reps
@8
7
Chin-Up (Assisted)
1 Set
AMRAP
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@7.5
@6.5
2
Squat (Barbell)
4 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
6
Glute Kickback (Cable)
4 Sets
8 Reps
@8
7
Seated Hamstring Curl
4 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
3 Reps
@6.5
@7
@8
2
Goblet Squat
4 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Standing Calf Raise
1 Set
AMRAP
@7
5
Leg Extension
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
3 Reps
@6
@7
@8
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
3
Skull Crusher
4 Sets
8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5B
Front Raise
4 Sets
8 Reps
@8
6
Chest Fly (Machine)
4 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@8