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Fitcon U/L/B

by Maximus

Program Description

Become ALEX PEREIRA

Program Overview

  • Level
    Advanced, Intermediate, Beginner, Novice
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 12, 2025 11:38
  • Last Edited
    Mar 13, 2025 06:05
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
T-Bar Row
3
3-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Face Pull
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
T-Bar Row
3
3-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Face Pull
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
T-Bar Row
3
3-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Face Pull
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
T-Bar Row
3
3-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Face Pull
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
T-Bar Row
3
3-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Face Pull
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
T-Bar Row
3
3-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Face Pull
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
T-Bar Row
3
3-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Face Pull
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
T-Bar Row
3
3-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Face Pull
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Leg Extension
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-8 reps
RPE 10
2
Walking Lunge
2
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
6-10 reps
RPE 10
2
Walking Lunge
2
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-8 reps
RPE 10
2
Walking Lunge
2
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
6-10 reps
RPE 10
2
Walking Lunge
2
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-8 reps
RPE 10
2
Walking Lunge
2
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
6-10 reps
RPE 10
2
Walking Lunge
2
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-8 reps
RPE 10
2
Walking Lunge
2
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
6-10 reps
RPE 10
2
Walking Lunge
2
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-8 reps
RPE 10
2
Walking Lunge
2
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
6-10 reps
RPE 10
2
Walking Lunge
2
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-8 reps
RPE 10
2
Walking Lunge
2
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
6-10 reps
RPE 10
2
Walking Lunge
2
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-8 reps
RPE 10
2
Walking Lunge
2
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
6-10 reps
RPE 10
2
Walking Lunge
2
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3-8 reps
RPE 10
2
Walking Lunge
2
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
6-10 reps
RPE 10
2
Walking Lunge
2
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-8 Reps
@6
@7
@10
2
T-Bar Row
3 Sets
3-6 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Cable Crunch
3 Sets
10-15 Reps
@10
4B
Face Pull
3 Sets
20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
3-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@10
3
Kettlebell Swing
3 Sets
12 Reps
@10
4
Leg Extension
1 Set
AMRAP
@10
Day 5
1
Bench Press (Barbell)
4 Sets
4-6 Reps
80%
2
Bench Press (Paused)
3 Sets
3 Reps
70%
Day 3
1
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
@10
2
Pull-Up (Weighted)
3 Sets
AMRAP
@10
3
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
4A
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
4B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
Day 4
1
Trap Bar Deadlift
3 Sets
3-8 Reps
@10
2
Walking Lunge
2 Sets
6-10 Reps
@10
3
Standing Calf Raise
3 Sets
10-15 Reps
@10
4
Lying Leg Curl
1 Set
AMRAP
@10