logo
BoostcampPNG

The Soy Pill Program

by Tommy F.

Program Description

Based off The Soy Pill’s routine from his new video “The ONLY Workout video you’ll ever need” with some reasonable adjustments (12 sets for chest fly’s to cover “all the angles” is very obviously dumb.) Heavy Protocol: Top set of 5, followed by a backoff of 6 and another backoff of 8 (-10% weight each set) Light protocol: 12, 10, 8, 6 with the same weight each set (unless specified otherwise like Cable Rows)

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 30, 2025 12:44
  • Last Edited
    Aug 30, 2025 01:32
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
3
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
4A
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
6
Hanging Leg Raise
4 Sets
25 Reps
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
5A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
5B
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
6
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
7
Cable Crunch
4 Sets
10 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
5A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
5B
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
6
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
7
Cable Crunch
4 Sets
10 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
3
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
4A
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
6
Hanging Leg Raise
4 Sets
25 Reps
@9.5