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Swamptown U Football Athletics program

by Spookytujo
4 athletes joined
5.0
(1 rating)

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
    Jun 18, 2025 08:33

Summary

The Swamptown U Football Athletics program is a comprehensive 12-week training plan designed specifically for athletes looking to enhance their strength and performance. With four dedicated workout days each week, you'll engage in a variety of exercises, including barbell bench presses, incline presses, and bodyweight dips, all tailored to build upper body strength and explosiveness. This program emphasizes progressive overload and proper technique, ensuring you maximize your gains while minimizing the risk of injury. Get ready to elevate your training and dominate on the field!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
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