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BoostcampPNG

Chomsky Honk's Death Metal Not Optional

by Christopher M.

Program Description

This program is designed to apply hypertrophy for all major compound movements with both cardio and calistethics 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. 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. Piss, shit, and fart out the weakness in wet chunks.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 27, 2025 05:01
  • Last Edited
    May 06, 2025 01:53

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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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
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Chest Fly (Cable)
3
10 reps
65%
6
Tempo Squat (Barbell)
2
4 reps
RPE 7
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
9
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Chest Fly (Cable)
3
10 reps
65%
6
Tempo Squat (Barbell)
2
4 reps
RPE 7
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
9
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Chest Fly (Cable)
3
10 reps
65%
6
Tempo Squat (Barbell)
2
4 reps
RPE 7
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
9
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Chest Fly (Cable)
3
10 reps
65%
6
Tempo Squat (Barbell)
2
4 reps
RPE 7
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
9
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Chest Fly (Cable)
3
10 reps
65%
6
Tempo Squat (Barbell)
2
4 reps
RPE 7
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
9
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Chest Fly (Cable)
3
10 reps
65%
6
Tempo Squat (Barbell)
2
4 reps
RPE 7
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
9
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Chest Fly (Cable)
3
10 reps
65%
6
Tempo Squat (Barbell)
2
4 reps
RPE 7
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
9
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Incline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Chest Fly (Cable)
3
10 reps
65%
6
Tempo Squat (Barbell)
2
4 reps
RPE 7
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
9
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
2
3 reps
65%
3
Romanian Deadlift (Barbell)
2
3 reps
65%
4
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
5
Military Press (Barbell)
3
10 reps
65%
6
T-Bar Row
3
10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
8
Lat Pulldown
3
10-12 reps
65%
9
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
2
3 reps
65%
3
Romanian Deadlift (Barbell)
2
3 reps
65%
4
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
5
Military Press (Barbell)
3
10 reps
65%
6
T-Bar Row
3
10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
8
Lat Pulldown
3
10-12 reps
65%
9
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
2
3 reps
65%
3
Romanian Deadlift (Barbell)
2
3 reps
65%
4
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
5
Military Press (Barbell)
3
10 reps
65%
6
T-Bar Row
3
10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
8
Lat Pulldown
3
10-12 reps
65%
9
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
2
3 reps
65%
3
Romanian Deadlift (Barbell)
2
3 reps
65%
4
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
5
Military Press (Barbell)
3
10 reps
65%
6
T-Bar Row
3
10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
8
Lat Pulldown
3
10-12 reps
65%
9
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
2
3 reps
65%
3
Romanian Deadlift (Barbell)
2
3 reps
65%
4
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
5
Military Press (Barbell)
3
10 reps
65%
6
T-Bar Row
3
10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
8
Lat Pulldown
3
10-12 reps
65%
9
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
2
3 reps
65%
3
Romanian Deadlift (Barbell)
2
3 reps
65%
4
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
5
Military Press (Barbell)
3
10 reps
65%
6
T-Bar Row
3
10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
8
Lat Pulldown
3
10-12 reps
65%
9
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
2
3 reps
65%
3
Romanian Deadlift (Barbell)
2
3 reps
65%
4
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
5
Military Press (Barbell)
3
10 reps
65%
6
T-Bar Row
3
10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
8
Lat Pulldown
3
10-12 reps
65%
9
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
2
3 reps
65%
3
Romanian Deadlift (Barbell)
2
3 reps
65%
4
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
5
Military Press (Barbell)
3
10 reps
65%
6
T-Bar Row
3
10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
8
Lat Pulldown
3
10-12 reps
65%
9
Elliptical
1
15-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
1 mins
RPE 10
2
Leg Press
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
3
10 reps
RPE 7
4
Lying Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 9
5
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
6
Seated Calf Raise
2
1
10 reps
10 reps
RPE 8
RPE 10
7
Elliptical
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8
2
Wall Sit
2
1 mins
RPE 8
3
Farmer's Walk (Weighted)
2
1 mins
RPE 10
4
Leg Press
3
10 reps
RPE 7
5
Leg Press (45 Degrees)
3
10 reps
RPE 7
6
Lying Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 9
7
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
8
Seated Calf Raise
2
1
10 reps
10 reps
RPE 8
RPE 10
9
Elliptical
1
30-60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8
2
Wall Sit
2
1 mins
RPE 8
3
Farmer's Walk (Weighted)
2
1 mins
RPE 10
4
Leg Press
3
10 reps
RPE 7
5
Leg Press (45 Degrees)
3
10 reps
RPE 7
6
Lying Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 9
7
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
8
Seated Calf Raise
2
1
10 reps
10 reps
RPE 8
RPE 10
9
Elliptical
1
30-60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8
2
Wall Sit
2
1 mins
RPE 8
3
Farmer's Walk (Weighted)
2
1 mins
RPE 10
4
Leg Press
3
10 reps
RPE 7
5
Leg Press (45 Degrees)
3
10 reps
RPE 7
6
Lying Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 9
7
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
8
Seated Calf Raise
2
1
10 reps
10 reps
RPE 8
RPE 10
9
Elliptical
1
30-60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8
2
Wall Sit
2
1 mins
RPE 8
3
Farmer's Walk (Weighted)
2
1 mins
RPE 10
4
Leg Press
3
10 reps
RPE 7
5
Leg Press (45 Degrees)
3
10 reps
RPE 7
6
Lying Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 9
7
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
8
Seated Calf Raise
2
1
10 reps
10 reps
RPE 8
RPE 10
9
Elliptical
1
30-60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8
2
Wall Sit
2
1 mins
RPE 8
3
Farmer's Walk (Weighted)
2
1 mins
RPE 10
4
Leg Press
3
10 reps
RPE 7
5
Leg Press (45 Degrees)
3
10 reps
RPE 7
6
Lying Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 9
7
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
8
Seated Calf Raise
2
1
10 reps
10 reps
RPE 8
RPE 10
9
Elliptical
1
30-60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8
2
Wall Sit
2
1 mins
RPE 8
3
Farmer's Walk (Weighted)
2
1 mins
RPE 10
4
Leg Press
3
10 reps
RPE 7
5
Leg Press (45 Degrees)
3
10 reps
RPE 7
6
Lying Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 9
7
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
8
Seated Calf Raise
2
1
10 reps
10 reps
RPE 8
RPE 10
9
Elliptical
1
30-60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8
2
Wall Sit
2
1 mins
RPE 8
3
Farmer's Walk (Weighted)
2
1 mins
RPE 10
4
Leg Press
3
10 reps
RPE 7
5
Leg Press (45 Degrees)
3
10 reps
RPE 7
6
Lying Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 9
7
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 9
8
Seated Calf Raise
2
1
10 reps
10 reps
RPE 8
RPE 10
9
Elliptical
1
30-60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Decline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Chest Fly (Cable)
3
10 reps
65%
6
Squat (Paused)
2
5 reps
RPE 8
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
9
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Decline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Chest Fly (Cable)
3
10 reps
65%
6
Squat (Paused)
2
5 reps
RPE 8
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
9
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Decline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Chest Fly (Cable)
3
10 reps
65%
6
Squat (Paused)
2
5 reps
RPE 8
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
9
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Decline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Chest Fly (Cable)
3
10 reps
65%
6
Squat (Paused)
2
5 reps
RPE 8
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
9
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Decline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Chest Fly (Cable)
3
10 reps
65%
6
Squat (Paused)
2
5 reps
RPE 8
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
9
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Decline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Chest Fly (Cable)
3
10 reps
65%
6
Squat (Paused)
2
5 reps
RPE 8
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
9
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Decline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Chest Fly (Cable)
3
10 reps
65%
6
Squat (Paused)
2
5 reps
RPE 8
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
9
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Decline Bench Press (Barbell)
2
7 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
1
12 reps
15 reps
65%
65%
4
Bicep Curl (Dumbbell)
3
10-12 reps
65%
5
Chest Fly (Cable)
3
10 reps
65%
6
Squat (Paused)
2
5 reps
RPE 8
7
Squat (Low Bar)
2
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
9
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 8
2
Bench Press (Wide Grip)
2
7 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
3 reps
65%
5
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
6
Military Press (Barbell)
3
10 reps
65%
7
T-Bar Row
3
10 reps
RPE 8
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
9
Lat Pulldown
3
10-12 reps
65%
10
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 8
2
Bench Press (Wide Grip)
2
7 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
3 reps
65%
5
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
6
Military Press (Barbell)
3
10 reps
65%
7
T-Bar Row
3
10 reps
RPE 8
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
9
Lat Pulldown
3
10-12 reps
65%
10
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 8
2
Bench Press (Wide Grip)
2
7 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
3 reps
65%
5
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
6
Military Press (Barbell)
3
10 reps
65%
7
T-Bar Row
3
10 reps
RPE 8
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
9
Lat Pulldown
3
10-12 reps
65%
10
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 8
2
Bench Press (Wide Grip)
2
7 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
3 reps
65%
5
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
6
Military Press (Barbell)
3
10 reps
65%
7
T-Bar Row
3
10 reps
RPE 8
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
9
Lat Pulldown
3
10-12 reps
65%
10
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 8
2
Bench Press (Wide Grip)
2
7 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
3 reps
65%
5
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
6
Military Press (Barbell)
3
10 reps
65%
7
T-Bar Row
3
10 reps
RPE 8
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
9
Lat Pulldown
3
10-12 reps
65%
10
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 8
2
Bench Press (Wide Grip)
2
7 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
3 reps
65%
5
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
6
Military Press (Barbell)
3
10 reps
65%
7
T-Bar Row
3
10 reps
RPE 8
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
9
Lat Pulldown
3
10-12 reps
65%
10
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 8
2
Bench Press (Wide Grip)
2
7 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
3 reps
65%
5
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
6
Military Press (Barbell)
3
10 reps
65%
7
T-Bar Row
3
10 reps
RPE 8
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
9
Lat Pulldown
3
10-12 reps
65%
10
Elliptical
1
15-60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 8
2
Bench Press (Wide Grip)
2
7 reps
RPE 8
3
Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
3 reps
65%
5
Tricep Extension (Cable)
3
1
12 reps
15 reps
65%
65%
6
Military Press (Barbell)
3
10 reps
65%
7
T-Bar Row
3
10 reps
RPE 8
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
9
Lat Pulldown
3
10-12 reps
65%
10
Elliptical
1
15-60 mins
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
7 Reps
@8
3
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12 Reps
15 Reps
65%
65%
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
65%
5
Chest Fly (Cable)
3 Sets
10 Reps
65%
6
Tempo Squat (Barbell)
2 Sets
4 Reps
@7
7
Squat (Low Bar)
2 Sets
7 Reps
@7
8
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@8
9
Elliptical
1 Set
15-60 mins
@7
Day 2
1
Larsen Press (Barbell)
4 Sets
7 Reps
@8
2
Deadlift (Barbell)
2 Sets
3 Reps
65%
3
Romanian Deadlift (Barbell)
2 Sets
3 Reps
65%
4
Tricep Extension (Cable)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
5
Military Press (Barbell)
3 Sets
10 Reps
65%
6
T-Bar Row
3 Sets
10 Reps
@8
7
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
8
Lat Pulldown
3 Sets
10-12 Reps
65%
9
Elliptical
1 Set
15-60 mins
@7
Day 4
1
Bench Press (Barbell)
2 Sets
8 Reps
@8
2
Decline Bench Press (Barbell)
2 Sets
7 Reps
@8
3
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12 Reps
15 Reps
65%
65%
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
65%
5
Chest Fly (Cable)
3 Sets
10 Reps
65%
6
Squat (Paused)
2 Sets
5 Reps
@8
7
Squat (Low Bar)
2 Sets
7 Reps
@7
8
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@8
9
Elliptical
1 Set
15-60 mins
@7
Day 5
1
Bench Press (Close Grip)
2 Sets
7 Reps
@8
2
Bench Press (Wide Grip)
2 Sets
7 Reps
@8
3
Deadlift (Barbell)
2 Sets
3 Reps
65%
4
Romanian Deadlift (Barbell)
2 Sets
3 Reps
65%
5
Tricep Extension (Cable)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
6
Military Press (Barbell)
3 Sets
10 Reps
65%
7
T-Bar Row
3 Sets
10 Reps
@8
8
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
9
Lat Pulldown
3 Sets
10-12 Reps
65%
10
Elliptical
1 Set
15-60 mins
@7
Day 3
1
Farmer's Walk (Weighted)
2 Sets
1 mins
@10
2
Leg Press
3 Sets
10 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
4
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@7
@9
5
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@7
@9
6
Seated Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
7
Elliptical
1 Set
60 mins
@7.5