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Taylormade High Frequency

by Richard T.
1 athletes joined

Program Description

To increase Bench, Squat and OHP with a short, high frequency program.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 29, 2025 03:07
  • Last Edited
    Oct 29, 2025 04:29
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17%
Biceps
12.9%
Hamstrings
12.4%
Glutes
10.8%
Lats
7.2%
Lower Back
6.2%
Upper Back
5.7%
Abs
5.7%
Front Delts
5.2%
Middle Delts
5.2%
Triceps
4.6%
Adductors
3.1%
Chest
2.6%
Forearms
1.5%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Underhand Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3
Bicep Curl (Barbell)
3
6-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
@7
2
Underhand Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8
3
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
@8
3
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
5 Reps
@7
2
Underhand Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8
3
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@7
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@8