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BSPD

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Program Description

Growth, and happiness.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 24, 2025 08:48
  • Last Edited
    Dec 29, 2025 10:34
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.9%
Triceps
14.1%
Lats
10.1%
Rear Delts
9.6%
Biceps
9.3%
Front Delts
8.7%
Chest
7.3%
Middle Delts
5.1%
Hamstrings
3.9%
Glutes
3.9%
Quadriceps
3.9%
Abs
3.7%
Forearms
3.4%
Lower Back
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench (5)
1
6 reps
65%
2
Bench (4)
1
4 reps
75%
3
Bench (2+)
1
AMRAP
85%
4A
Bench (4x12)
4
12 reps
60%
4B
Face Pull
4
15 reps
RPE 8
5A
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench (5)
1
6 reps
+5 lbs
2
Bench (4)
1
4 reps
+5 lbs
3
Bench (2+)
1
AMRAP
+5 lbs
4A
Bench (4x12)
4
12 reps
+5 lbs
4B
Face Pull
4
15 reps
RPE 8
5A
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench (5)
1
6 reps
+5 lbs
2
Bench (4)
1
4 reps
+5 lbs
3
Bench (2+)
1
AMRAP
+5 lbs
4A
Bench (4x12)
4
12 reps
+5 lbs
4B
Face Pull
4
15 reps
RPE 8
5A
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench (5)
1
6 reps
+5 lbs
2
Bench (4)
1
4 reps
+5 lbs
3
Bench (2+)
1
AMRAP
+5 lbs
4A
Bench (4x12)
4
12 reps
+5 lbs
4B
Face Pull
4
15 reps
RPE 8
5A
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench (5)
1
6 reps
+5 lbs
2
Bench (4)
1
4 reps
+5 lbs
3
Bench (2+)
1
AMRAP
+5 lbs
4A
Bench (4x12)
4
12 reps
+5 lbs
4B
Face Pull
4
15 reps
RPE 8
5A
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench (5)
1
6 reps
+5 lbs
2
Bench (4)
1
4 reps
+5 lbs
3
Bench (2+)
1
AMRAP
+5 lbs
4A
Bench (4x12)
4
12 reps
+5 lbs
4B
Face Pull
4
15 reps
RPE 8
5A
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench (5)
1
6 reps
+5 lbs
2
Bench (4)
1
4 reps
+5 lbs
3
Bench (2+)
1
AMRAP
+5 lbs
4A
Bench (4x12)
4
12 reps
+5 lbs
4B
Face Pull
4
15 reps
RPE 8
5A
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench (5)
1
6 reps
+5 lbs
2
Bench (4)
1
4 reps
+5 lbs
3
Bench (2+)
1
AMRAP
+5 lbs
4A
Bench (4x12)
4
12 reps
+5 lbs
4B
Face Pull
4
15 reps
RPE 8
5A
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8
7
Dip (Weighted)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (6)
1
6 reps
65%
2
Squat (4)
1
4 reps
75%
3
Squat (2)
1
AMRAP
85%
4A
Squat (4x12)
4
12 reps
60%
4B
Pull-Up (Weighted)
4
AMRAP
-
5A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5B
Seated Row (Cable)
3
12 reps
RPE 8
6
Straight Arm Pulldown
3
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (6)
1
6 reps
+5 lbs
2
Squat (4)
1
4 reps
+5 lbs
3
Squat (2)
1
AMRAP
+5 lbs
4A
Squat (4x12)
4
12 reps
+5 lbs
4B
Pull-Up (Weighted)
4
AMRAP
-
5A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5B
Seated Row (Cable)
3
12 reps
RPE 8
6
Straight Arm Pulldown
3
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (6)
1
6 reps
+5 lbs
2
Squat (4)
1
4 reps
+5 lbs
3
Squat (2)
1
AMRAP
+5 lbs
4A
Squat (4x12)
4
12 reps
+5 lbs
4B
Pull-Up (Weighted)
4
AMRAP
-
5A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5B
Seated Row (Cable)
3
12 reps
RPE 8
6
Straight Arm Pulldown
3
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (6)
1
6 reps
+5 lbs
2
Squat (4)
1
4 reps
+5 lbs
3
Squat (2)
1
AMRAP
+5 lbs
4A
Squat (4x12)
4
12 reps
+5 lbs
4B
Pull-Up (Weighted)
4
AMRAP
-
5A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5B
Seated Row (Cable)
3
12 reps
RPE 8
6
Straight Arm Pulldown
3
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (6)
1
6 reps
+5 lbs
2
Squat (4)
1
4 reps
+5 lbs
3
Squat (2)
1
AMRAP
+5 lbs
4A
Squat (4x12)
4
12 reps
+5 lbs
4B
Pull-Up (Weighted)
4
AMRAP
-
5A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5B
Seated Row (Cable)
3
12 reps
RPE 8
6
Straight Arm Pulldown
3
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (6)
1
6 reps
+5 lbs
2
Squat (4)
1
4 reps
+5 lbs
3
Squat (2)
1
AMRAP
+5 lbs
4A
Squat (4x12)
4
12 reps
+5 lbs
4B
Pull-Up (Weighted)
4
AMRAP
-
5A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5B
Seated Row (Cable)
3
12 reps
RPE 8
6
Straight Arm Pulldown
3
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (6)
1
6 reps
+5 lbs
2
Squat (4)
1
4 reps
+5 lbs
3
Squat (2)
1
AMRAP
+5 lbs
4A
Squat (4x12)
4
12 reps
+5 lbs
4B
Pull-Up (Weighted)
4
AMRAP
-
5A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5B
Seated Row (Cable)
3
12 reps
RPE 8
6
Straight Arm Pulldown
3
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (6)
1
6 reps
+5 lbs
2
Squat (4)
1
4 reps
+5 lbs
3
Squat (2)
1
AMRAP
+5 lbs
4A
Squat (4x12)
4
12 reps
+5 lbs
4B
Pull-Up (Weighted)
4
AMRAP
-
5A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5B
Seated Row (Cable)
3
12 reps
RPE 8
6
Straight Arm Pulldown
3
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (6)
1
6 reps
65%
2
Overhead Press (4)
1
4 reps
75%
3
Overhead Press (2)
1
AMRAP
85%
4A
Overhead Press (4x12)
4
12 reps
60%
4B
Single Arm Rear Delt Fly (Cable)
4
12 reps
RPE 8
5A
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (6)
1
6 reps
+5 lbs
2
Overhead Press (4)
1
4 reps
+5 lbs
3
Overhead Press (2)
1
AMRAP
+5 lbs
4A
Overhead Press (4x12)
4
12 reps
+5 lbs
4B
Single Arm Rear Delt Fly (Cable)
4
12 reps
RPE 8
5A
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (6)
1
6 reps
+5 lbs
2
Overhead Press (4)
1
4 reps
+5 lbs
3
Overhead Press (2)
1
AMRAP
+5 lbs
4A
Overhead Press (4x12)
4
12 reps
+5 lbs
4B
Single Arm Rear Delt Fly (Cable)
4
12 reps
RPE 8
5A
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (6)
1
6 reps
+5 lbs
2
Overhead Press (4)
1
4 reps
+5 lbs
3
Overhead Press (2)
1
AMRAP
+5 lbs
4A
Overhead Press (4x12)
4
12 reps
+5 lbs
4B
Single Arm Rear Delt Fly (Cable)
4
12 reps
RPE 8
5A
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (6)
1
6 reps
+5 lbs
2
Overhead Press (4)
1
4 reps
+5 lbs
3
Overhead Press (2)
1
AMRAP
+5 lbs
4A
Overhead Press (4x12)
4
12 reps
+5 lbs
4B
Single Arm Rear Delt Fly (Cable)
4
12 reps
RPE 8
5A
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (6)
1
6 reps
+5 lbs
2
Overhead Press (4)
1
4 reps
+5 lbs
3
Overhead Press (2)
1
AMRAP
+5 lbs
4A
Overhead Press (4x12)
4
12 reps
+5 lbs
4B
Single Arm Rear Delt Fly (Cable)
4
12 reps
RPE 8
5A
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (6)
1
6 reps
+5 lbs
2
Overhead Press (4)
1
4 reps
+5 lbs
3
Overhead Press (2)
1
AMRAP
+5 lbs
4A
Overhead Press (4x12)
4
12 reps
+5 lbs
4B
Single Arm Rear Delt Fly (Cable)
4
12 reps
RPE 8
5A
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (6)
1
6 reps
+5 lbs
2
Overhead Press (4)
1
4 reps
+5 lbs
3
Overhead Press (2)
1
AMRAP
+5 lbs
4A
Overhead Press (4x12)
4
12 reps
+5 lbs
4B
Single Arm Rear Delt Fly (Cable)
4
12 reps
RPE 8
5A
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (6)
1
6 reps
65%
2
Deadlift (4)
1
4 reps
75%
3
Deadlift (2)
1
2 reps
85%
4A
Deadlift (4x8)
4
8 reps
60%
4B
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
5A
Front Squat (Paused)
4
10 reps
RPE 8
5B
Cable Crunch
5
AMRAP
RPE 10
6
Meadow Row
4
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (6)
1
6 reps
+5 lbs
2
Deadlift (4)
1
4 reps
+5 lbs
3
Deadlift (2)
1
2 reps
+5 lbs
4A
Deadlift (4x8)
4
8 reps
+5 lbs
4B
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
5A
Front Squat (Paused)
4
10 reps
RPE 8
5B
Cable Crunch
5
AMRAP
RPE 10
6
Meadow Row
4
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (6)
1
6 reps
+5 lbs
2
Deadlift (4)
1
4 reps
+5 lbs
3
Deadlift (2)
1
2 reps
+5 lbs
4A
Deadlift (4x8)
4
8 reps
+5 lbs
4B
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
5A
Front Squat (Paused)
4
10 reps
RPE 8
5B
Cable Crunch
5
AMRAP
RPE 10
6
Meadow Row
4
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (6)
1
6 reps
+5 lbs
2
Deadlift (4)
1
4 reps
+5 lbs
3
Deadlift (2)
1
2 reps
+5 lbs
4A
Deadlift (4x8)
4
8 reps
+5 lbs
4B
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
5A
Front Squat (Paused)
4
10 reps
RPE 8
5B
Cable Crunch
5
AMRAP
RPE 10
6
Meadow Row
4
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (6)
1
6 reps
+5 lbs
2
Deadlift (4)
1
4 reps
+5 lbs
3
Deadlift (2)
1
2 reps
+5 lbs
4A
Deadlift (4x8)
4
8 reps
+5 lbs
4B
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
5A
Front Squat (Paused)
4
10 reps
RPE 8
5B
Cable Crunch
5
AMRAP
RPE 10
6
Meadow Row
4
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (6)
1
6 reps
+5 lbs
2
Deadlift (4)
1
4 reps
+5 lbs
3
Deadlift (2)
1
2 reps
+5 lbs
4A
Deadlift (4x8)
4
8 reps
+5 lbs
4B
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
5A
Front Squat (Paused)
4
10 reps
RPE 8
5B
Cable Crunch
5
AMRAP
RPE 10
6
Meadow Row
4
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (6)
1
6 reps
+5 lbs
2
Deadlift (4)
1
4 reps
+5 lbs
3
Deadlift (2)
1
2 reps
+5 lbs
4A
Deadlift (4x8)
4
8 reps
+5 lbs
4B
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
5A
Front Squat (Paused)
4
10 reps
RPE 8
5B
Cable Crunch
5
AMRAP
RPE 10
6
Meadow Row
4
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (6)
1
6 reps
+5 lbs
2
Deadlift (4)
1
4 reps
+5 lbs
3
Deadlift (2)
1
2 reps
+5 lbs
4A
Deadlift (4x8)
4
8 reps
+5 lbs
4B
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
5A
Front Squat (Paused)
4
10 reps
RPE 8
5B
Cable Crunch
5
AMRAP
RPE 10
6
Meadow Row
4
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (6)
1
6 reps
65%
2
Incline Bench (4)
1
4 reps
75%
3
Incline Bench (2)
1
AMRAP
85%
4A
Incline Bench (4x12)
4
12 reps
60%
4B
Face Pull
4
12 reps
RPE 8
5A
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
7
Lateral Raise (Cable)
3
14 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (6)
1
6 reps
+5 lbs
2
Incline Bench (4)
1
4 reps
+5 lbs
3
Incline Bench (2)
1
AMRAP
+5 lbs
4A
Incline Bench (4x12)
4
12 reps
+5 lbs
4B
Face Pull
4
12 reps
RPE 8
5A
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
7
Lateral Raise (Cable)
3
14 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (6)
1
6 reps
+5 lbs
2
Incline Bench (4)
1
4 reps
+5 lbs
3
Incline Bench (2)
1
AMRAP
+5 lbs
4A
Incline Bench (4x12)
4
12 reps
+5 lbs
4B
Face Pull
4
12 reps
RPE 8
5A
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
7
Lateral Raise (Cable)
3
14 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (6)
1
6 reps
+5 lbs
2
Incline Bench (4)
1
4 reps
+5 lbs
3
Incline Bench (2)
1
AMRAP
+5 lbs
4A
Incline Bench (4x12)
4
12 reps
+5 lbs
4B
Face Pull
4
12 reps
RPE 8
5A
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
7
Lateral Raise (Cable)
3
14 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (6)
1
6 reps
+5 lbs
2
Incline Bench (4)
1
4 reps
+5 lbs
3
Incline Bench (2)
1
AMRAP
+5 lbs
4A
Incline Bench (4x12)
4
12 reps
+5 lbs
4B
Face Pull
4
12 reps
RPE 8
5A
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
7
Lateral Raise (Cable)
3
14 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (6)
1
6 reps
+5 lbs
2
Incline Bench (4)
1
4 reps
+5 lbs
3
Incline Bench (2)
1
AMRAP
+5 lbs
4A
Incline Bench (4x12)
4
12 reps
+5 lbs
4B
Face Pull
4
12 reps
RPE 8
5A
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
7
Lateral Raise (Cable)
3
14 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (6)
1
6 reps
+5 lbs
2
Incline Bench (4)
1
4 reps
+5 lbs
3
Incline Bench (2)
1
AMRAP
+5 lbs
4A
Incline Bench (4x12)
4
12 reps
+5 lbs
4B
Face Pull
4
12 reps
RPE 8
5A
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
7
Lateral Raise (Cable)
3
14 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (6)
1
6 reps
+5 lbs
2
Incline Bench (4)
1
4 reps
+5 lbs
3
Incline Bench (2)
1
AMRAP
+5 lbs
4A
Incline Bench (4x12)
4
12 reps
+5 lbs
4B
Face Pull
4
12 reps
RPE 8
5A
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
7
Lateral Raise (Cable)
3
14 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench (5)
1 Set
6 Reps
65%
2
Bench (4)
1 Set
4 Reps
75%
3
Bench (2+)
1 Set
AMRAP
85%
4A
Bench (4x12)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
60%
60%
60%
60%
4B
Face Pull
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
5A
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5B
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7
Dip (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
Day 2
1
Squat (6)
1 Set
6 Reps
65%
2
Squat (4)
1 Set
4 Reps
75%
3
Squat (2)
1 Set
AMRAP
85%
4A
Squat (4x12)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
60%
60%
60%
60%
4B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
5A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5B
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Straight Arm Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
@8
Day 3
1
Overhead Press (6)
1 Set
6 Reps
65%
2
Overhead Press (4)
1 Set
4 Reps
75%
3
Overhead Press (2)
1 Set
AMRAP
85%
4A
Overhead Press (4x12)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
60%
60%
60%
60%
4B
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
5A
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 4
1
Deadlift (6)
1 Set
6 Reps
65%
2
Deadlift (4)
1 Set
4 Reps
75%
3
Deadlift (2)
1 Set
2 Reps
85%
4A
Deadlift (4x8)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
60%
60%
60%
60%
4B
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
5A
Front Squat (Paused)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
5B
Cable Crunch
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@10
@10
@10
@10
@10
6
Meadow Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
@8
@8
@8
@8
Day 5
1
Incline Bench (6)
1 Set
6 Reps
65%
2
Incline Bench (4)
1 Set
4 Reps
75%
3
Incline Bench (2)
1 Set
AMRAP
85%
4A
Incline Bench (4x12)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
60%
60%
60%
60%
4B
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
5A
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
5B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
6
Dip (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
14 Reps
14 Reps
14 Reps
@8
@8
@8