Program Description
Build strength ⭐
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 09, 2024 10:47
- Last EditedJun 26, 2024 03:00
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.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)3 Sets
3 Reps
@8
2
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)3 Sets
15 Reps
@7.5
4
Lat Pulldown3 Sets
15 Reps
@7.5
5
Seated Row (Cable)3 Sets
15 Reps
@7.5
6
High Row3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)3 Sets
20 Reps
@7.5
8
Tricep Rope Push Down (Cable)3 Sets
20 Reps
@7.5
Day 1
1
Squat (Barbell)5 Sets
5 Reps
@8
2
Bench Press (Barbell)3 Sets
10 Reps
@7.5
3
Hack Squat3 Sets
15 Reps
@7.5
4
Leg Extension3 Sets
15 Reps
@7.5
5
Lying Leg Curl3 Sets
15 Reps
@7.5
6
Single Leg Press3 Sets
16 Reps
@7.5
7
Bulgarian Split Squat (Dumbbell)3 Sets
16 Reps
@7.5
8
Bicep Curl (Dumbbell)3 Sets
15 Reps
@7.5
9
Hammer Curl3 Sets
15 Reps
@7.5
10
Russian Twist (Dumbbell)3 Sets
16 Reps
@7.5
Day 3
1
Bench Press (Barbell)5 Sets
5 Reps
@8
2
Squat (Barbell)3 Sets
10 Reps
@7.5
3
Chest Press (Machine)3 Sets
15 Reps
@7.5
4
Incline Bench Press (Barbell)3 Sets
15 Reps
@7.5
5
Standing Pullover (Cable)3 Sets
15 Reps
@7.5
6
Front Raise3 Sets
15 Reps
@7.5
7
Lateral Raise (Dumbbell)3 Sets
15 Reps
@7.5
8A
V-Handle Tricep Pushdown (Cable)3 Sets
15 Reps
@7.5
8B
Push Up3 Sets
10 Reps
@7.5
8C
Tricep Rope Push Down (Cable)3 Sets
15 Reps
@7.5