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Big T’s Guide to Horsin’ Loads and/or Rhabdo

by Tyler P.
2 athletes joined

Program Description

Dont Follow this

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 16, 2024 10:11
  • Last Edited
    Jun 18, 2025 10:04

Summary

Embark on a transformative 12-week journey with Big T’s Guide to Horsin’ Loads and/or Rhabdo, designed for those ready to push their limits. This intense 7-day-a-week program focuses on heavy lifting and compound movements, featuring exercises like deadlifts, squats, and bench presses to build strength and muscle mass. Each session is meticulously crafted to challenge your endurance and power, ensuring you maximize your gains while honing your technique. Equip your garage gym and prepare to elevate your training to new heights!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
85%
80%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
85%
80%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
85%
80%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
82%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
86%
81%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
86%
81%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
86%
81%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
86%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
88%
83%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
88%
83%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
2
8 reps
58%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
86%
2
Deadlift (Paused)
2
8 reps
59%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87%
2
Deadlift (Paused)
2
8 reps
60%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
88%
2
Deadlift (Paused)
2
8 reps
61%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
2
8 reps
58%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87%
2
Deadlift (Paused)
2
8 reps
61%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
89%
2
Deadlift (Paused)
2
8 reps
62%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Deadlift (Paused)
2
8 reps
63%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
3 reps
95%
91%
2
Deadlift (Paused)
2
8 reps
64%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
2
8 reps
58%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
92%
2
Deadlift (Paused)
2
8 reps
64%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
3 reps
95%
90%
2
Deadlift (Paused)
2
8 reps
65%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
87%
2
Squat (Paused)
3
5 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
87%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
87%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
87%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
88%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
88%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
90%
85%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
8 reps
8 reps
72%
70%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
72%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
8 reps
8 reps
73%
70%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
72%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
8 reps
8 reps
73%
72%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
73%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
8 reps
8 reps
74%
72%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
85%
2
Deadlift (Paused)
2 Sets
8 Reps
58%
3
T-Bar Row
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
7 Reps
@8
Day 3
1
Bench Press (Close Grip)
4 Sets
8 Reps
@8
2
Skull Crusher (Barbell)
3 Sets
7 Reps
@8
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@7.5
4
Bicep Curl (EZ Bar)
5 Sets
8 Reps
@7
5
Lateral Raise (Machine)
1 Set
12 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Squat (Paused)
1 Set
2 Sets
5 Reps
5 Reps
@7.5
-
3
Romanian Deadlift (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@8.5
@8
4
Leg Press
3 Sets
8 Reps
@8
5
Leg Curl
1 Set
12 Reps
@8
Day 6
1
Larsen Press (Barbell)
4 Sets
8 Reps
70%
2
Overhead Press (Barbell)
3 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
4
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@7.5
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
5 Reps
5 Reps
85%
80%
2
Bench Press (Paused)
3 Sets
7 Reps
@6.5
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
10 Reps
@8
Day 4
1
Run
1 Set
30 mins
@6
Day 7
1
Run
1 Set
30 mins
@6