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Strength

by Tyler R.
2 athletes joined
5.0
(1 rating)

Program Description

Strong

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 24, 2025 10:23
  • Last Edited
    Jun 18, 2025 11:55

Summary

Unlock your potential with this comprehensive 18-week Strength program, designed for dedicated lifters looking to build muscle and increase power. Training four days a week, you'll engage in a variety of compound and isolation exercises, including the barbell bench press, deadlifts, and overhead presses, ensuring a balanced approach to upper and lower body strength. Each session is structured to challenge you with progressive overload, helping you to push your limits and achieve tangible results. Equip yourself with the tools and techniques to transform your physique and elevate your performance in the gym!
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 9
5
Leg Press
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
@8
2
Overhead Press (Barbell)
4 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Dip (Bodyweight)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@9.5
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Leg Extension
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
8 Reps
@8
4
Seated Calf Raise
3 Sets
10 Reps
@9
5
Leg Press
3 Sets
8 Reps
@8
Day 4
1
Bench Press (Paused)
6 Sets
3 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
5
Dip (Bodyweight)
3 Sets
8 Reps
@8
6
Preacher Curl (Barbell)
3 Sets
8 Reps
@8