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BoostcampPNG

Road to 500kg

by Mikkel J.
2 athletes joined

Program Description

To get a 500 kg total sbd

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 15, 2026 05:58
  • Last Edited
    Feb 17, 2026 05:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Quadriceps
10.1%
Front Delts
10.1%
Biceps
9.1%
Glutes
8.1%
Hamstrings
8.1%
Upper Back
8.1%
Chest
8.1%
Lats
6.1%
Middle Delts
5.1%
Abs
4%
Lower Back
3%
Rear Delts
3%
Forearms
2%
Calves
2%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
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
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
8 reps
RPE 9.5
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 8
Week 1
1 / 18 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
8 Reps
@8
4
Lat Pulldown
3 Sets
8 Reps
@8
5
Reverse Pec Deck
3 Sets
8 Reps
@8
6
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@8
7
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@8
8
Bayesian Curl
3 Sets
8 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
2 Sets
4 Reps
6 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Leg Extension
3 Sets
8 Reps
@8
4
Seated Calf Raise
3 Sets
8 Reps
@8
5
Deadlift (Barbell)
3 Sets
5 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
2
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@9.5
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Pec Deck (Machine)
3 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@9
@8
8
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
2
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@9.5
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Pec Deck (Machine)
3 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@9
@8
8
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
5 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
8 Reps
@8
4
Lat Pulldown
3 Sets
8 Reps
@8
5
Reverse Pec Deck
3 Sets
8 Reps
@8
6
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@8
7
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@8
8
Bayesian Curl
3 Sets
8 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
2 Sets
4 Reps
6 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Leg Extension
3 Sets
8 Reps
@8
4
Seated Calf Raise
3 Sets
8 Reps
@8
5
Deadlift (Barbell)
3 Sets
5 Reps
@8