Program Description
Put on size, strength, and athleticism. Deload every 6th week. Optional to test max on 5th week but not necessary. Designed with additional external exercise in mind such as running, swimming, or cycling.
Program Overview
- LevelBeginner, Intermediate
- GoalPowerbuilding, Athletics
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedJan 11, 2024 11:58
- Last EditedJun 18, 2025 07:54

Summary
Unleash your inner strength with Behemoth V2, a 6-week program designed for serious lifters ready to elevate their game. Comprising four intense training days each week, this program focuses on compound movements and targeted isolation exercises to build muscle and enhance overall power. Expect to tackle heavy lifts like squats and deadlifts, complemented by core-strengthening routines that will challenge your limits. Get ready to transform your physique and push your boundaries in a garage gym environment!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
8-12 reps
RPE 9
RPE 8.5
RPE 8.5
RPE 8
2
Leg Extension
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
4
Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
8-12 reps
RPE 9
RPE 8.5
RPE 8.5
RPE 8
2
Leg Extension
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
4
Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
8-12 reps
RPE 9
RPE 8.5
RPE 8.5
RPE 8
2
Leg Extension
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
4
Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
8-12 reps
RPE 9
RPE 8.5
RPE 8.5
RPE 8
2
Leg Extension
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
4
Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
8-12 reps
RPE 9
RPE 8.5
RPE 8.5
RPE 8
2
Leg Extension
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
4
Side Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 6
2
Leg Extension
2
8-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 7
4
Side Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Barbell Row
2
5-8 reps
RPE 9.5
3
Skull Crusher
2
6-10 reps
RPE 9.5
4
Hammer Curl
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
7
Push Up
2
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Barbell Row
2
5-8 reps
RPE 9.5
3
Skull Crusher
2
6-10 reps
RPE 9.5
4
Hammer Curl
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
7
Push Up
2
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Barbell Row
2
5-8 reps
RPE 9.5
3
Skull Crusher
2
6-10 reps
RPE 9.5
4
Hammer Curl
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
7
Push Up
2
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Barbell Row
2
5-8 reps
RPE 9.5
3
Skull Crusher
2
6-10 reps
RPE 9.5
4
Hammer Curl
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
7
Push Up
2
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Barbell Row
2
5-8 reps
RPE 9.5
3
Skull Crusher
2
6-10 reps
RPE 9.5
4
Hammer Curl
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
7
Push Up
2
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 7
2
Barbell Row
2
5-8 reps
RPE 7
3
Skull Crusher
2
6-10 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9.5
7
Push Up
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 9.5
RPE 7
2
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 8
3
Back Extension
2
6-10 reps
RPE 8
4
Plank
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 9.5
RPE 7
2
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 8
3
Back Extension
2
6-10 reps
RPE 8
4
Plank
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 9.5
RPE 7
2
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 8
3
Back Extension
2
6-10 reps
RPE 8
4
Plank
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 9.5
RPE 7
2
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 8
3
Back Extension
2
6-10 reps
RPE 8
4
Plank
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 9.5
RPE 7
2
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 8
3
Back Extension
2
6-10 reps
RPE 8
4
Plank
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6.5
2
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 8
3
Back Extension
2
6-10 reps
RPE 8
4
Plank
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 8
RPE 8
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 8
RPE 8
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 8
RPE 8
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 8
RPE 8
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1-2 reps
3-5 reps
6-8 reps
10-12 reps
RPE 9.5
RPE 8
RPE 8
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 6.5
2
Pull-Up (Weighted)
2
6-8 reps
RPE 7
3
Dip (Weighted)
2
6-10 reps
RPE 7
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
5
Hanging Leg Raise
2
AMRAP
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
6-8 Reps
8-12 Reps
@9
@8.5
@8.5
@8
2
Leg Extension2 Sets
8-12 Reps
@10
3
Romanian Deadlift (Dumbbell)2 Sets
6-10 Reps
@10
4
Side Plank2 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)1 Set
2 Sets
3 Reps
3 Reps
@9.5
@7
2
Walking Lunge (Dumbbell)2 Sets
20-30 Reps
@8
3
Back Extension2 Sets
6-10 Reps
@8
4
Plank2 Sets
AMRAP
@9
Day 4
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1-2 Reps
3-5 Reps
6-8 Reps
10-12 Reps
@9.5
@8
@8
@8
2
Pull-Up (Weighted)3 Sets
6-8 Reps
@9
3
Dip (Weighted)3 Sets
6-10 Reps
@8.5
4
Bicep Curl (Barbell)3 Sets
6-10 Reps
@10
5
Hanging Leg Raise2 Sets
AMRAP
@9
Day 2
1
Incline Bench Press (Barbell)3 Sets
5-8 Reps
@9
2
Barbell Row2 Sets
5-8 Reps
@9.5
3
Skull Crusher2 Sets
6-10 Reps
@9.5
4
Hammer Curl3 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
@9.5
6
Rear Delt Fly (Dumbbell)2 Sets
8-12 Reps
@9.5
7
Push Up2 Sets
AMRAP
@7