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Dorian Yates Split Routine 1983-1985

by M T.
275 athletes joined

Program Description

For building a base of muscle. This is not an easy program. A calorie surplus is essential. You'll be going to failure a lot, so make sure you spend 5 minutes warming up and light stretching. All reps should be clean with correct technique. The first set of each exercise is lighter, performing the function of a warm-up, with the following sets taken to failure. When you can complete all reps with good form, add weight accordingly - but don't go below 6 reps. Rest periods should be no more than 90 seconds. Monday – Workout 1 Tuesday – Rest Wednesday – Workout 2 Thursday – Rest Friday – Rest Saturday – Workout 1 Sunday – Rest Monday – Workout 2 Tuesday – Rest Wednesday – Rest Thursday – Workout 1 Friday – Rest Saturday = Workout 2 Sunday – Rest

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 31, 2023 12:14
  • Last Edited
    Jun 19, 2025 11:46

Summary

Experience the intensity of Dorian Yates' legendary training regimen with this 12-week split routine, designed for serious lifters looking to build muscle and strength. Comprising three focused workout days per week, you'll tackle a variety of compound and isolation exercises that target all major muscle groups. From barbell squats to bench presses, each session is structured to maximize your gains while pushing your limits. Equip yourself with a full gym and prepare to transform your physique with the principles that defined a bodybuilding icon.
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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
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
-
11
Hanging Leg Raise
3 Sets
AMRAP
-
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
-
11
Hanging Leg Raise
3 Sets
AMRAP
-