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BoostcampPNG

Become goyslop

by Elman P.

Program Description

Become a super chud

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 20, 2026 07:32
  • Last Edited
    Feb 05, 2026 07:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
18%
Front Delts
13.5%
Chest
11.2%
Biceps
9%
Lats
9%
Upper Back
9%
Glutes
6.7%
Hamstrings
6.7%
Quadriceps
5.6%
Abs
3.4%
Adductors
2.2%
Forearms
2.2%
Middle Delts
2.2%
Lower Back
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8-8.5
RPE 6.5-7
2
Squat (Barbell)
1
1
3-5 reps
4-7 reps
RPE 7.5-8.5
RPE 7-7.5
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 10
RPE 9.5
4
Bicep Curl (Cable)
2
4-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-2 reps
RPE 9.5
2
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
4
Lat Pulldown
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5-8 reps
RPE 8-8.5
2
Squat (Paused)
2
5 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
1
4-8 reps
5-9 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
7 reps
RPE 10
5
Seated Row (Machine)
2
4-8 reps
RPE 10
6
Lat Pulldown
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-6 reps
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
1
5-8 reps
RPE 10
3
Bicep Curl (Cable)
2
5-8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Reps
5 Reps
@8-8.5
@6.5-7
2
Squat (Barbell)
1 Set
1 Set
3-5 Reps
4-7 Reps
@7.5-8.5
@7-7.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@10
@9.5
4
Bicep Curl (Cable)
2 Sets
4-8 Reps
@10
5
Single Arm Tricep Extension (Cable)
1 Set
5-7 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1-2 Reps
@9.5
2
Bench Press (Paused)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7
@6.5
3
Seated Shoulder Press (Dumbbell)
1 Set
4-8 Reps
@10
4
Lat Pulldown
2 Sets
4-8 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
4-8 Reps
@10
Day 4
1
Stiff Leg Deadlift
1 Set
4-6 Reps
@8.5-9
2
Seated Shoulder Press (Dumbbell)
1 Set
5-8 Reps
@10
3
Bicep Curl (Cable)
2 Sets
5-8 Reps
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
4-8 Reps
@10
Day 3
1
Bench Press (Close Grip)
1 Set
5-8 Reps
@8-8.5
2
Squat (Paused)
2 Sets
5 Reps
@6-7
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-8 Reps
5-9 Reps
@10
@10
4
Single Arm Tricep Extension (Cable)
1 Set
7 Reps
@10
5
Seated Row (Machine)
2 Sets
4-8 Reps
@10
6
Lat Pulldown
2 Sets
4-8 Reps
@10