Program Description
This program is designed to apply hypertrophy for all major compound movements with both cardio involved for a cut. This will help retain and build muscle with progressive overload movements while remaining on a deficit. Set for 8 weeks, track numbers, then restart if so desire. As well, these workouts should be under 1 ½ hours for weights. Add RPE percentage, sets, reps, or weight of your choosing to progressive overload. Progressive overload after 2 weeks of training, I recommend additions of your total load at least per week, to reach a minimum of 90% 1RM. Try to remain 75-85% rep range. Because bench is performed daily, I couldn't find which day to set biceps would be the best. So they can be changed in order per day 1, 2, 4, and 5.
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting, Athletics, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedApr 27, 2025 05:01
- Last EditedAug 04, 2025 11:28
Summary
Unleash your inner powerhouse with "Death Metal Not Optional," an intense 8-week program designed for serious lifters. Committing to 5 days a week, you'll master the fundamentals of bench press, deadlifts, and overhead press, while targeting your back and shoulders with accessory work. Each session is meticulously crafted to build strength and endurance, pushing you to new limits. Equip yourself with a full gym and get ready to transform your physique and elevate your performance.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
2
6-15 reps
75%
2
Incline Bench Press (Barbell)
2
6-15 reps
75%
3
Tempo Squat (Barbell)
2
6-12 reps
75%
4
Squat (Low Bar)
2
6-12 reps
75%
5
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
75%
75%
6
Cable Crossover
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Goblet Lateral Raise
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-15 reps
75%
2
Incline Bench Press (Barbell)
2
6-15 reps
75%
3
Tempo Squat (Barbell)
2
6-12 reps
75%
4
Squat (Low Bar)
2
6-12 reps
75%
5
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
75%
75%
6
Cable Crossover
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Goblet Lateral Raise
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-15 reps
75%
2
Incline Bench Press (Barbell)
2
6-15 reps
75%
3
Tempo Squat (Barbell)
2
6-12 reps
75%
4
Squat (Low Bar)
2
6-12 reps
75%
5
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
75%
75%
6
Cable Crossover
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Goblet Lateral Raise
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-15 reps
75%
2
Incline Bench Press (Barbell)
2
6-15 reps
75%
3
Tempo Squat (Barbell)
2
6-12 reps
75%
4
Squat (Low Bar)
2
6-12 reps
75%
5
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
75%
75%
6
Cable Crossover
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Goblet Lateral Raise
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-15 reps
75%
2
Incline Bench Press (Barbell)
2
6-15 reps
75%
3
Tempo Squat (Barbell)
2
6-12 reps
75%
4
Squat (Low Bar)
2
6-12 reps
75%
5
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
75%
75%
6
Cable Crossover
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Goblet Lateral Raise
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-15 reps
75%
2
Incline Bench Press (Barbell)
2
6-15 reps
75%
3
Tempo Squat (Barbell)
2
6-12 reps
75%
4
Squat (Low Bar)
2
6-12 reps
75%
5
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
75%
75%
6
Cable Crossover
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Goblet Lateral Raise
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-15 reps
75%
2
Incline Bench Press (Barbell)
2
6-15 reps
75%
3
Tempo Squat (Barbell)
2
6-12 reps
75%
4
Squat (Low Bar)
2
6-12 reps
75%
5
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
75%
75%
6
Cable Crossover
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Goblet Lateral Raise
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-15 reps
75%
2
Incline Bench Press (Barbell)
2
6-15 reps
75%
3
Tempo Squat (Barbell)
2
6-12 reps
75%
4
Squat (Low Bar)
2
6-12 reps
75%
5
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
75%
75%
6
Cable Crossover
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Goblet Lateral Raise
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-12 reps
75%
2
Bench Press (Paused)
2
6-12 reps
75%
3
Military Press (Barbell)
3
6-12 reps
75%
4
Deadlift (Barbell)
2
6+ reps
75%
5
Sumo Deadlift (Paused)
2
6+ reps
75%
6
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Bicep Curl (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-12 reps
75%
2
Bench Press (Paused)
2
6-12 reps
75%
3
Military Press (Barbell)
3
6-12 reps
75%
4
Deadlift (Barbell)
2
6+ reps
75%
5
Sumo Deadlift (Paused)
2
6+ reps
75%
6
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Bicep Curl (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-12 reps
75%
2
Bench Press (Paused)
2
6-12 reps
75%
3
Military Press (Barbell)
3
6-12 reps
75%
4
Deadlift (Barbell)
2
6+ reps
75%
5
Sumo Deadlift (Paused)
2
6+ reps
75%
6
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Bicep Curl (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-12 reps
75%
2
Bench Press (Paused)
2
6-12 reps
75%
3
Military Press (Barbell)
3
6-12 reps
75%
4
Deadlift (Barbell)
2
6+ reps
75%
5
Sumo Deadlift (Paused)
2
6+ reps
75%
6
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Bicep Curl (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-12 reps
75%
2
Bench Press (Paused)
2
6-12 reps
75%
3
Military Press (Barbell)
3
6-12 reps
75%
4
Deadlift (Barbell)
2
6+ reps
75%
5
Sumo Deadlift (Paused)
2
6+ reps
75%
6
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Bicep Curl (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-12 reps
75%
2
Bench Press (Paused)
2
6-12 reps
75%
3
Military Press (Barbell)
3
6-12 reps
75%
4
Deadlift (Barbell)
2
6+ reps
75%
5
Sumo Deadlift (Paused)
2
6+ reps
75%
6
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Bicep Curl (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-12 reps
75%
2
Bench Press (Paused)
2
6-12 reps
75%
3
Military Press (Barbell)
3
6-12 reps
75%
4
Deadlift (Barbell)
2
6+ reps
75%
5
Sumo Deadlift (Paused)
2
6+ reps
75%
6
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Bicep Curl (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
6-12 reps
75%
2
Bench Press (Paused)
2
6-12 reps
75%
3
Military Press (Barbell)
3
6-12 reps
75%
4
Deadlift (Barbell)
2
6+ reps
75%
5
Sumo Deadlift (Paused)
2
6+ reps
75%
6
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Bicep Curl (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
6-12 reps
75%
2
Decline Bench Press (Barbell)
2
6-12 reps
75%
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
4
Seated Dip (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Arnold Press
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Tempo Squat (Barbell)
2
6-12 reps
75%
7
Squat (Paused)
2
6-12 reps
75%
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
6-12 reps
75%
2
Decline Bench Press (Barbell)
2
6-12 reps
75%
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
4
Seated Dip (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Arnold Press
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Tempo Squat (Barbell)
2
6-12 reps
75%
7
Squat (Paused)
2
6-12 reps
75%
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
6-12 reps
75%
2
Decline Bench Press (Barbell)
2
6-12 reps
75%
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
4
Seated Dip (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Arnold Press
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Tempo Squat (Barbell)
2
6-12 reps
75%
7
Squat (Paused)
2
6-12 reps
75%
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
6-12 reps
75%
2
Decline Bench Press (Barbell)
2
6-12 reps
75%
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
4
Seated Dip (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Arnold Press
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Tempo Squat (Barbell)
2
6-12 reps
75%
7
Squat (Paused)
2
6-12 reps
75%
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
6-12 reps
75%
2
Decline Bench Press (Barbell)
2
6-12 reps
75%
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
4
Seated Dip (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Arnold Press
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Tempo Squat (Barbell)
2
6-12 reps
75%
7
Squat (Paused)
2
6-12 reps
75%
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
6-12 reps
75%
2
Decline Bench Press (Barbell)
2
6-12 reps
75%
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
4
Seated Dip (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Arnold Press
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Tempo Squat (Barbell)
2
6-12 reps
75%
7
Squat (Paused)
2
6-12 reps
75%
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
6-12 reps
75%
2
Decline Bench Press (Barbell)
2
6-12 reps
75%
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
4
Seated Dip (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Arnold Press
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Tempo Squat (Barbell)
2
6-12 reps
75%
7
Squat (Paused)
2
6-12 reps
75%
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
6-12 reps
75%
2
Decline Bench Press (Barbell)
2
6-12 reps
75%
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
4
Seated Dip (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 9
5
Arnold Press
2
1
12 reps
15 reps
RPE 9
RPE 9
6
Tempo Squat (Barbell)
2
6-12 reps
75%
7
Squat (Paused)
2
6-12 reps
75%
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-12 reps
75%
2
Bench Press (Wide Grip)
2
6-12 reps
RPE 9
3
Deadlift (Barbell)
2
6+ reps
75%
4
Romanian Deadlift (Barbell)
2
6+ reps
75%
5
Military Press (Barbell)
3
10 reps
75%
6
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-12 reps
75%
2
Bench Press (Wide Grip)
2
6-12 reps
RPE 9
3
Deadlift (Barbell)
2
6+ reps
75%
4
Romanian Deadlift (Barbell)
2
6+ reps
75%
5
Military Press (Barbell)
3
10 reps
75%
6
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-12 reps
75%
2
Bench Press (Wide Grip)
2
6-12 reps
RPE 9
3
Deadlift (Barbell)
2
6+ reps
75%
4
Romanian Deadlift (Barbell)
2
6+ reps
75%
5
Military Press (Barbell)
3
10 reps
75%
6
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-12 reps
75%
2
Bench Press (Wide Grip)
2
6-12 reps
RPE 9
3
Deadlift (Barbell)
2
6+ reps
75%
4
Romanian Deadlift (Barbell)
2
6+ reps
75%
5
Military Press (Barbell)
3
10 reps
75%
6
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-12 reps
75%
2
Bench Press (Wide Grip)
2
6-12 reps
RPE 9
3
Deadlift (Barbell)
2
6+ reps
75%
4
Romanian Deadlift (Barbell)
2
6+ reps
75%
5
Military Press (Barbell)
3
10 reps
75%
6
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-12 reps
75%
2
Bench Press (Wide Grip)
2
6-12 reps
RPE 9
3
Deadlift (Barbell)
2
6+ reps
75%
4
Romanian Deadlift (Barbell)
2
6+ reps
75%
5
Military Press (Barbell)
3
10 reps
75%
6
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-12 reps
75%
2
Bench Press (Wide Grip)
2
6-12 reps
RPE 9
3
Deadlift (Barbell)
2
6+ reps
75%
4
Romanian Deadlift (Barbell)
2
6+ reps
75%
5
Military Press (Barbell)
3
10 reps
75%
6
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-12 reps
75%
2
Bench Press (Wide Grip)
2
6-12 reps
RPE 9
3
Deadlift (Barbell)
2
6+ reps
75%
4
Romanian Deadlift (Barbell)
2
6+ reps
75%
5
Military Press (Barbell)
3
10 reps
75%
6
Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
2
1
12 reps
15 reps
RPE 9
RPE 9
8
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 7
9
Elliptical
1
15-60 mins
RPE 7
Week 1
1 / 8 Weeks
Day 3
1
Elliptical1 Set
60 mins
@7.5
Day 1
1
Bench Press (Barbell)2 Sets
6-15 Reps
75%
2
Incline Bench Press (Barbell)2 Sets
6-15 Reps
75%
3
Tempo Squat (Barbell)2 Sets
6-12 Reps
75%
4
Squat (Low Bar)2 Sets
6-12 Reps
75%
5
Tricep Rope Push Down (Cable)2 Sets
1 Set
12 Reps
15 Reps
75%
75%
6
Cable Crossover2 Sets
1 Set
12 Reps
15 Reps
@9
@9
7
Goblet Lateral Raise2 Sets
1 Set
12 Reps
15 Reps
@9
@9
8
Reverse Wrist Curl (Barbell)3 Sets
10 Reps
@7
9
Elliptical1 Set
15-60 mins
@7
Day 4
1
Tempo Bench Press2 Sets
6-12 Reps
75%
2
Decline Bench Press (Barbell)2 Sets
6-12 Reps
75%
3
Tricep Rope Push Down (Cable)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
4
Seated Dip (Machine)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
5
Arnold Press2 Sets
1 Set
12 Reps
15 Reps
@9
@9
6
Tempo Squat (Barbell)2 Sets
6-12 Reps
75%
7
Squat (Paused)2 Sets
6-12 Reps
75%
8
Reverse Wrist Curl (Barbell)3 Sets
10 Reps
@7
9
Elliptical1 Set
15-60 mins
@7
Day 5
1
Bench Press (Close Grip)2 Sets
6-12 Reps
75%
2
Bench Press (Wide Grip)2 Sets
6-12 Reps
@9
3
Deadlift (Barbell)2 Sets
6+ Reps
75%
4
Romanian Deadlift (Barbell)2 Sets
6+ Reps
75%
5
Military Press (Barbell)3 Sets
10 Reps
75%
6
Tricep Extension (Cable)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
7
Bicep Curl (EZ Bar)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
8
Reverse Wrist Curl (Barbell)3 Sets
10 Reps
@7
9
Elliptical1 Set
15-60 mins
@7
Day 2
1
Larsen Press (Barbell)2 Sets
6-12 Reps
75%
2
Bench Press (Paused)2 Sets
6-12 Reps
75%
3
Military Press (Barbell)3 Sets
6-12 Reps
75%
4
Deadlift (Barbell)2 Sets
6+ Reps
75%
5
Sumo Deadlift (Paused)2 Sets
6+ Reps
75%
6
Tricep Extension (Cable)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
7
Bicep Curl (Cable)2 Sets
1 Set
12 Reps
15 Reps
@9
@9
8
Reverse Wrist Curl (Barbell)3 Sets
10 Reps
@7
9
Elliptical1 Set
15-60 mins
@7