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Swamptown U Football Athletics program

by Spookytujo
2 athletes joined

Program Description

Bringing more eyes to the Swamptown University football team and training our players to achieve SEC level of athletic competition. Only a four day program but there’s plenty of exercises each day. I recommend ending each day with light cardio and a medium distance run or high intensity run on a day off

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 05, 2024 09:53
  • Last Edited
    Sep 12, 2024 01:18
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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)
1
1
1
8 reps
5 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Chest Fly (Machine)
3
10 reps
RPE 6.5
3
Dip (Bodyweight)
3
12 reps
RPE 7
4
Incline Bench Press (Barbell)
3
10 reps
RPE 7
5
Spoto Press
3
8 reps
RPE 8
6
Tricep Extension (Cable)
4
12 reps
RPE 6
7
Ab Wheel
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4A
Pec Fly (Dumbbell)
4
10 reps
RPE 6.5
4B
Skull Crusher
4
10 reps
RPE 6.5
5
Push Up (Weighted)
4
12 reps
RPE 7
6
Decline Crunch (Weighted)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Bodyweight)
3
12 reps
3
Incline Chest Press (Machine)
3
10 reps
RPE 7.5
4
Chest Fly (Cable)
3
12 reps
RPE 7.5
5
Tricep Extension (Cable)
4
12 reps
6
Leg Raise (Captain's Chair)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
70%
77%
85%
2
Chest Fly (Machine)
3
10 reps
RPE 6.5
3
Dip (Bodyweight)
3
12 reps
RPE 7
4
Incline Bench Press (Barbell)
3
10 reps
RPE 7
5
Spoto Press
3
8 reps
RPE 8
6
Tricep Extension (Cable)
4
12 reps
RPE 6
7
Ab Wheel
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4A
Pec Fly (Dumbbell)
4
10 reps
RPE 6.5
4B
Skull Crusher
4
10 reps
RPE 6.5
5
Push Up (Weighted)
4
12 reps
RPE 7
6
Decline Crunch (Weighted)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Bodyweight)
3
12 reps
3
Incline Chest Press (Machine)
3
10 reps
RPE 7.5
4
Chest Fly (Cable)
3
12 reps
RPE 7.5
5
Tricep Extension (Cable)
4
12 reps
6
Leg Raise (Captain's Chair)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
4 reps
2 reps
75%
82%
89%
2
Chest Fly (Machine)
3
10 reps
RPE 6.5
3
Dip (Bodyweight)
3
12 reps
RPE 7
4
Incline Bench Press (Barbell)
3
10 reps
RPE 7
5
Spoto Press
3
8 reps
RPE 8
6
Tricep Extension (Cable)
4
12 reps
RPE 6
7
Ab Wheel
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4A
Pec Fly (Dumbbell)
4
10 reps
RPE 6.5
4B
Skull Crusher
4
10 reps
RPE 6.5
5
Push Up (Weighted)
4
12 reps
RPE 7
6
Decline Crunch (Weighted)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Bodyweight)
3
12 reps
3
Incline Chest Press (Machine)
3
10 reps
RPE 7.5
4
Chest Fly (Cable)
3
12 reps
RPE 7.5
5
Tricep Extension (Cable)
4
12 reps
6
Leg Raise (Captain's Chair)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
3 reps
1 reps
78%
85%
92%
2
Chest Fly (Machine)
3
10 reps
RPE 6.5
3
Dip (Bodyweight)
3
12 reps
RPE 7
4
Incline Bench Press (Barbell)
3
10 reps
RPE 7
5
Spoto Press
3
8 reps
RPE 8
6
Tricep Extension (Cable)
4
12 reps
RPE 6
7
Ab Wheel
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
60%
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4A
Pec Fly (Dumbbell)
4
10 reps
RPE 6.5
4B
Skull Crusher
4
10 reps
RPE 6.5
5
Push Up (Weighted)
4
12 reps
RPE 7
6
Decline Crunch (Weighted)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Overhead Press (Barbell)
1
1 reps
100%
3
Deadlift (Barbell)
1
1 reps
100%
4
Bench Press (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Goblet Squat
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 7
8
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 6.5
5
Leg Extension
3
10 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
7
Reverse Abs Crunch (Bodyweight)
5
25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
3
10 reps
RPE 6.5
4
Glute-Ham Raise
3
12 reps
5
Leg Extension
3
15 reps
RPE 7
6
Reverse Lunge (Dumbbell)
4
10 reps
RPE 6.5
7
Windshield Wipers
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
70%
77%
85%
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Goblet Squat
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 7
8
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 6.5
5
Leg Extension
3
10 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
7
Reverse Abs Crunch (Bodyweight)
5
25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
3
10 reps
RPE 6.5
4
Glute-Ham Raise
3
12 reps
5
Leg Extension
3
15 reps
RPE 7
6
Reverse Lunge (Dumbbell)
4
10 reps
RPE 6.5
7
Windshield Wipers
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
4 reps
2 reps
75%
82%
89%
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Goblet Squat
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 7
8
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 6.5
5
Leg Extension
3
10 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
7
Reverse Abs Crunch (Bodyweight)
5
25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
3
10 reps
RPE 6.5
4
Glute-Ham Raise
3
12 reps
5
Leg Extension
3
15 reps
RPE 7
6
Reverse Lunge (Dumbbell)
4
10 reps
RPE 6.5
7
Windshield Wipers
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
3 reps
1 reps
78%
85%
92%
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Goblet Squat
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 7
8
Hanging Leg Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 6.5
5
Leg Extension
3
10 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
7
Reverse Abs Crunch (Bodyweight)
5
25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
2B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
3
Upright Row (Barbell)
3
10 reps
RPE 7
4
Bench Press (Close Grip)
3
10 reps
RPE 7.5
5A
Bayesian Curl
3
12 reps
RPE 6.5
5B
Katana Extension
3
12 reps
RPE 6.5
6
Landmine Oblique Twist
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 7.5
3
Front Raise
3
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Spider Curl
3
12 reps
RPE 7.5
6
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
8
Cable Crunch
4
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Machine)
3
12 reps
3
Upright Row (Cable)
3
12 reps
RPE 7.5
4
Spoto Press
3
10 reps
RPE 8
5
Reverse Grip Tricep Extension
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
21s (EZ Bar)
3
21 reps
RPE 8
9
Ab Wheel
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
70%
77%
85%
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
2B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
3
Upright Row (Barbell)
3
10 reps
RPE 7
4
Bench Press (Close Grip)
3
10 reps
RPE 7.5
5A
Bayesian Curl
3
12 reps
RPE 6.5
5B
Katana Extension
3
12 reps
RPE 6.5
6
Landmine Oblique Twist
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 7.5
3
Front Raise
3
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Spider Curl
3
12 reps
RPE 7.5
6
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
8
Cable Crunch
4
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Machine)
3
12 reps
3
Upright Row (Cable)
3
12 reps
RPE 7.5
4
Spoto Press
3
10 reps
RPE 8
5
Reverse Grip Tricep Extension
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
21s (EZ Bar)
3
21 reps
RPE 8
9
Ab Wheel
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
7 reps
4 reps
2 reps
75%
82%
89%
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
2B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
3
Upright Row (Barbell)
3
10 reps
RPE 7
4
Bench Press (Close Grip)
3
10 reps
RPE 7.5
5A
Bayesian Curl
3
12 reps
RPE 6.5
5B
Katana Extension
3
12 reps
RPE 6.5
6
Landmine Oblique Twist
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 7.5
3
Front Raise
3
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Spider Curl
3
12 reps
RPE 7.5
6
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
8
Cable Crunch
4
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Machine)
3
12 reps
3
Upright Row (Cable)
3
12 reps
RPE 7.5
4
Spoto Press
3
10 reps
RPE 8
5
Reverse Grip Tricep Extension
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8
21s (EZ Bar)
3
21 reps
RPE 8
9
Ab Wheel
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
3 reps
1 reps
78%
85%
92%
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
2B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
3
Upright Row (Barbell)
3
10 reps
RPE 7
4
Bench Press (Close Grip)
3
10 reps
RPE 7.5
5A
Bayesian Curl
3
12 reps
RPE 6.5
5B
Katana Extension
3
12 reps
RPE 6.5
6
Landmine Oblique Twist
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Lateral Raise (Cable)
3
12 reps
RPE 7.5
3
Front Raise
3
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Spider Curl
3
12 reps
RPE 7.5
6
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
8
Cable Crunch
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
12 reps
RPE 6.5
5
T-Bar Row
3
10 reps
RPE 7
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Wide Grip Pull-Up
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6.5
5
Shrug (Barbell)
3
15 reps
RPE 7
6
Lat Pulldown (Single Arm)
3
12 reps
RPE 6.5
7
Wood Chop
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
High Row
3
12 reps
RPE 7
3
Single Arm Iso Row
3
12 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7.5
5
Shrug (Trap Bar)
3
15 reps
RPE 7
6A
Superman Hold
3
1 mins
6B
Crunch Hold
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
70%
77%
85%
2
Lat Pulldown
3
10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
12 reps
RPE 6.5
5
T-Bar Row
3
10 reps
RPE 7
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Wide Grip Pull-Up
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6.5
5
Shrug (Barbell)
3
15 reps
RPE 7
6
Lat Pulldown (Single Arm)
3
12 reps
RPE 6.5
7
Wood Chop
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
High Row
3
12 reps
RPE 7
3
Single Arm Iso Row
3
12 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7.5
5
Shrug (Trap Bar)
3
15 reps
RPE 7
6A
Superman Hold
3
1 mins
6B
Crunch Hold
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
7 reps
4 reps
2 reps
75%
82%
89%
2
Lat Pulldown
3
10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
12 reps
RPE 6.5
5
T-Bar Row
3
10 reps
RPE 7
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Wide Grip Pull-Up
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6.5
5
Shrug (Barbell)
3
15 reps
RPE 7
6
Lat Pulldown (Single Arm)
3
12 reps
RPE 6.5
7
Wood Chop
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
High Row
3
12 reps
RPE 7
3
Single Arm Iso Row
3
12 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7.5
5
Shrug (Trap Bar)
3
15 reps
RPE 7
6A
Superman Hold
3
1 mins
6B
Crunch Hold
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
3 reps
1 reps
78%
85%
92%
2
Lat Pulldown
3
10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Pullover (Dumbbell)
3
12 reps
RPE 6.5
5
T-Bar Row
3
10 reps
RPE 7
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
60%
2
Wide Grip Pull-Up
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6.5
5
Shrug (Barbell)
3
15 reps
RPE 7
6
Lat Pulldown (Single Arm)
3
12 reps
RPE 6.5
7
Wood Chop
3
10 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@8.5
@8.5
@8.5
2
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
3
Dip (Bodyweight)
3 Sets
12 Reps
@7
4
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
5
Spoto Press
3 Sets
8 Reps
@8
6
Tricep Extension (Cable)
4 Sets
12 Reps
@6
7
Ab Wheel
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@8.5
@8.5
@8.5
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7.5
5
Leg Curl
3 Sets
12 Reps
@7.5
6
Goblet Squat
3 Sets
10 Reps
@8
7
Seated Calf Raise
3 Sets
15 Reps
@7
8
Hanging Leg Raise
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@8.5
@8.5
@8.5
2A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6.5
2B
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
3
Upright Row (Barbell)
3 Sets
10 Reps
@7
4
Bench Press (Close Grip)
3 Sets
10 Reps
@7.5
5A
Bayesian Curl
3 Sets
12 Reps
@6.5
5B
Katana Extension
3 Sets
12 Reps
@6.5
6
Landmine Oblique Twist
4 Sets
15 Reps
@7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@8.5
@8.5
@8.5
2
Lat Pulldown
3 Sets
10 Reps
@7.5
3
Seated Row (Cable)
3 Sets
10 Reps
@7.5
4
Pullover (Dumbbell)
3 Sets
12 Reps
@6.5
5
T-Bar Row
3 Sets
10 Reps
@7
6
Shrug (Dumbbell)
3 Sets
12 Reps
@6.5
7
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@7
8
Plank
3 Sets
1 mins
@8