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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
    Mar 24, 2025 05:50
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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