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Dungeon Method Max 2.0

by Trevor C.

Program Description

Dungeon Method Max is designed to result in PRs across the big 3. It utilizes high frequency to enable the lifter to accumulate good skill practice for the main lifts and pushes for adaptation through strong accessory volume. Designed for intermediate - advanced lifters.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 09, 2025 02:08
  • Last Edited
    Aug 16, 2025 09:40

Summary

Unlock your strength potential with the Dungeon Method Max 2.0, a comprehensive 12-week program designed for serious lifters. Train four days a week with a focus on compound movements like deadlifts, squats, and bench presses, all tailored to maximize your gains. Each workout is structured to push your limits while ensuring proper recovery, making it perfect for building muscle and enhancing performance. Equip your garage gym and get ready to transform your physique with targeted exercises that deliver results.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Chest
11.1%
Glutes
11%
Triceps
10.9%
Hamstrings
9.2%
Front Delts
7.6%
Upper Back
6.5%
Lower Back
5.8%
Biceps
4.9%
Lats
4.5%
Abs
4.4%
Middle Delts
3.7%
Rear Delts
3%
Adductors
1.8%
Calves
1.7%
Forearms
0.6%
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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
Deadlift (Barbell)
1
3
3 reps
6 reps
80%
60%
2
Bench Press (Paused)
1
3
3 reps
4 reps
65%
60%
3
Pull-Up (Weighted)
3
6 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Reverse Hyperextension
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
6 reps
80%
60%
2
Bench Press (Paused)
1
3
3 reps
4 reps
65%
60%
3
Pull-Up (Weighted)
4
6 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Leg Curl
4
10 reps
RPE 8
6
Cable Crunch
4
12 reps
RPE 8
7
Reverse Hyperextension
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
6 reps
80%
60%
2
Bench Press (Paused)
1
3
3 reps
4 reps
65%
60%
3
Pull-Up (Weighted)
5
6 reps
RPE 8
4
Leg Extension
5
10 reps
RPE 8
5
Leg Curl
5
10 reps
RPE 8
6
Cable Crunch
5
12 reps
RPE 8
7
Reverse Hyperextension
5
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
80%
60%
2
Bench Press (Paused)
1
3
2 reps
3 reps
65%
60%
3
Pull-Up (Weighted)
3
6 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Reverse Hyperextension
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
80%
60%
2
Bench Press (Paused)
1
3
2 reps
3 reps
65%
60%
3
Pull-Up (Weighted)
4
6 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Leg Curl
4
10 reps
RPE 8
6
Cable Crunch
4
12 reps
RPE 8
7
Reverse Hyperextension
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
6 reps
80%
60%
2
Bench Press (Paused)
1
3
3 reps
4 reps
65%
60%
3
Pull-Up (Weighted)
5
6 reps
RPE 8
4
Leg Extension
5
10 reps
RPE 8
5
Leg Curl
5
10 reps
RPE 8
6
Cable Crunch
5
12 reps
RPE 8
7
Reverse Hyperextension
5
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
60%
2
Bench Press (Paused)
5
5 reps
60%
3
Pull-Up (Weighted)
2
6 reps
RPE 6
4
Leg Extension
2
10 reps
RPE 6
5
Leg Curl
2
10 reps
RPE 6
6
Cable Crunch
2
12 reps
RPE 6
7
Reverse Hyperextension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
80%
60%
2
Bench Press (Paused)
1
3
1 reps
2 reps
65%
60%
3
Pull-Up (Weighted)
3
6 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Reverse Hyperextension
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
80%
60%
2
Bench Press (Paused)
1
3
1 reps
2 reps
65%
60%
3
Pull-Up (Weighted)
2
6 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
5
Leg Curl
2
10 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 8
7
Reverse Hyperextension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
80%
60%
2
Bench Press (Paused)
1
3
1 reps
2 reps
65%
60%
3
Pull-Up (Weighted)
1
6 reps
RPE 8
4
Leg Extension
1
10 reps
RPE 8
5
Leg Curl
1
10 reps
RPE 8
6
Cable Crunch
1
12 reps
RPE 8
7
Reverse Hyperextension
1
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
2 reps
92%
82%
2
Bench Press (Paused)
1
1
1 reps
2 reps
92%
82%
3
Reverse Hyperextension
1
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
5 reps
4 reps
70%
60%
2
Bench Press (Barbell)
1
3
6 reps
4 reps
75%
65%
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Chest Fly (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
5 reps
4 reps
70%
60%
2
Bench Press (Barbell)
1
3
6 reps
4 reps
75%
65%
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Bicep Curl (Cable)
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 9
6
Face Pull
4
12 reps
RPE 9
7
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
5 reps
4 reps
70%
60%
2
Bench Press (Barbell)
1
3
6 reps
4 reps
75%
65%
3
Overhead Press (Barbell)
5
10 reps
RPE 8
4
Bicep Curl (Cable)
5
12 reps
RPE 8
5
Standing Calf Raise
5
12 reps
RPE 9
6
Face Pull
5
12 reps
RPE 9
7
Chest Fly (Cable)
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
4 reps
3 reps
70%
60%
2
Bench Press (Barbell)
1
3
5 reps
3 reps
75%
65%
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Chest Fly (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
5 reps
4 reps
70%
60%
2
Bench Press (Barbell)
1
3
6 reps
4 reps
75%
65%
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Bicep Curl (Cable)
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 9
6
Face Pull
4
12 reps
RPE 9
7
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
5 reps
4 reps
70%
60%
2
Bench Press (Barbell)
1
3
6 reps
4 reps
75%
65%
3
Overhead Press (Barbell)
5
10 reps
RPE 8
4
Bicep Curl (Cable)
5
12 reps
RPE 8
5
Standing Calf Raise
5
12 reps
RPE 9
6
Face Pull
5
12 reps
RPE 9
7
Chest Fly (Cable)
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
60%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
2
10 reps
RPE 6
4
Bicep Curl (Cable)
2
12 reps
RPE 6
5
Standing Calf Raise
2
12 reps
RPE 6
6
Face Pull
2
12 reps
RPE 6
7
Chest Fly (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
3 reps
2 reps
70%
65%
2
Bench Press (Barbell)
1
3
4 reps
2 reps
75%
65%
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Chest Fly (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
3 reps
2 reps
70%
65%
2
Bench Press (Barbell)
1
3
4 reps
2 reps
75%
65%
3
Overhead Press (Barbell)
2
10 reps
RPE 8
4
Bicep Curl (Cable)
2
12 reps
RPE 8
5
Standing Calf Raise
2
12 reps
RPE 9
6
Face Pull
2
12 reps
RPE 9
7
Chest Fly (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
3 reps
2 reps
70%
65%
2
Bench Press (Barbell)
1
3
4 reps
2 reps
75%
65%
3
Overhead Press (Barbell)
1
10 reps
RPE 8
4
Bicep Curl (Cable)
1
12 reps
RPE 8
5
Standing Calf Raise
1
12 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Chest Fly (Cable)
1
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
75%
2
Bench Press (Barbell)
3
3 reps
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
80%
60%
2
Bench Press (Barbell)
1
3
3 reps
6 reps
80%
60%
3
Chest Supported Row (Dumbbell)
3
6 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Seated Overhead Press (Barbell)
4
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
80%
60%
2
Bench Press (Barbell)
1
3
3 reps
6 reps
80%
60%
3
Chest Supported Row (Dumbbell)
4
6 reps
RPE 8
4
Bicep Curl (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Cable)
5
12 reps
RPE 8
6
Seated Overhead Press (Barbell)
5
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
80%
60%
2
Bench Press (Barbell)
1
3
3 reps
6 reps
80%
60%
3
Chest Supported Row (Dumbbell)
5
6 reps
RPE 8
4
Bicep Curl (Cable)
5
12 reps
RPE 8
5
Tricep Extension (Cable)
5
12 reps
RPE 8
6
Seated Overhead Press (Barbell)
5
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
5 reps
80%
60%
2
Bench Press (Barbell)
1
3
2 reps
5 reps
80%
60%
3
Chest Supported Row (Dumbbell)
3
6 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Seated Overhead Press (Barbell)
4
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
80%
60%
2
Bench Press (Barbell)
1
3
3 reps
6 reps
80%
60%
3
Chest Supported Row (Dumbbell)
4
6 reps
RPE 8
4
Bicep Curl (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Cable)
5
12 reps
RPE 8
6
Seated Overhead Press (Barbell)
5
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
80%
60%
2
Bench Press (Barbell)
1
3
3 reps
6 reps
80%
60%
3
Chest Supported Row (Dumbbell)
3
6 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Seated Overhead Press (Barbell)
4
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
60%
2
Bench Press (Barbell)
5
5 reps
60%
3
Chest Supported Row (Dumbbell)
2
6 reps
RPE 6
4
Bicep Curl (Cable)
2
12 reps
RPE 6
5
Tricep Extension (Cable)
2
12 reps
RPE 6
6
Seated Overhead Press (Barbell)
2
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
80%
60%
2
Bench Press (Barbell)
1
3
1 reps
4 reps
80%
60%
3
Chest Supported Row (Dumbbell)
3
6 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Seated Overhead Press (Barbell)
4
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
80%
60%
2
Bench Press (Barbell)
1
3
1 reps
4 reps
80%
60%
3
Chest Supported Row (Dumbbell)
2
6 reps
RPE 8
4
Bicep Curl (Cable)
2
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Seated Overhead Press (Barbell)
3
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
80%
60%
2
Bench Press (Barbell)
1
3
1 reps
4 reps
80%
60%
3
Chest Supported Row (Dumbbell)
1
6 reps
RPE 8
4
Bicep Curl (Cable)
1
12 reps
RPE 8
5
Tricep Extension (Cable)
2
12 reps
RPE 8
6
Seated Overhead Press (Barbell)
2
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
2 reps
92%
92%
2
Bench Press (Barbell)
1
1
1 reps
2 reps
92%
82%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
3
6 reps
4 reps
65%
60%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Dip (Weighted)
3
6 reps
RPE 7
4
Front Squat (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 9
6
Reverse Hyperextension
3
15 reps
RPE 6
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
3
6 reps
4 reps
65%
60%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Dip (Weighted)
4
6 reps
RPE 7
4
Front Squat (Barbell)
4
8 reps
RPE 7
5
Lat Pulldown
4
10 reps
RPE 9
6
Reverse Hyperextension
4
15 reps
RPE 6
7
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
3
6 reps
4 reps
65%
60%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Dip (Weighted)
5
6 reps
RPE 7
4
Front Squat (Barbell)
5
8 reps
RPE 7
5
Lat Pulldown
5
10 reps
RPE 9
6
Reverse Hyperextension
5
15 reps
RPE 6
7
Rear Delt Fly (Dumbbell)
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
3
5 reps
3 reps
65%
60%
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Dip (Weighted)
3
6 reps
RPE 7
4
Front Squat (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 9
6
Reverse Hyperextension
3
15 reps
RPE 6
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
2
3
5 reps
5 reps
3 reps
65%
60%
60%
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Dip (Weighted)
4
6 reps
RPE 7
4
Front Squat (Barbell)
4
8 reps
RPE 7
5
Lat Pulldown
4
10 reps
RPE 9
6
Reverse Hyperextension
4
15 reps
RPE 6
7
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
3
5 reps
3 reps
65%
60%
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
3
Dip (Weighted)
3
6 reps
RPE 7
4
Front Squat (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 9
6
Reverse Hyperextension
3
15 reps
RPE 6
7
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
5 reps
60%
2
Incline Bench Press (Dumbbell)
5
5 reps
RPE 6
3
Dip (Weighted)
2
6 reps
RPE 6
4
Front Squat (Barbell)
2
8 reps
RPE 6
5
Lat Pulldown
2
10 reps
RPE 6
6
Reverse Hyperextension
2
15 reps
RPE 6
7
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3
4 reps
2 reps
65%
60%
2
Long Pause Bench Press
3
4 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 7
4
Front Squat (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 9
6
Reverse Hyperextension
3
15 reps
RPE 6
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3
4 reps
2 reps
65%
60%
2
Long Pause Bench Press
3
4 reps
RPE 7
3
Dip (Weighted)
2
6 reps
RPE 7
4
Front Squat (Barbell)
2
8 reps
RPE 7
5
Lat Pulldown
2
10 reps
RPE 9
6
Reverse Hyperextension
2
15 reps
RPE 6
7
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3
4 reps
2 reps
65%
60%
2
Long Pause Bench Press
3
4 reps
RPE 7
3
Dip (Weighted)
1
6 reps
RPE 7
4
Front Squat (Barbell)
1
8 reps
RPE 7
5
Lat Pulldown
1
10 reps
RPE 9
6
Reverse Hyperextension
1
15 reps
RPE 6
7
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
82%
75%
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
80%
60%
2
Bench Press (Paused)
1 Set
3 Sets
3 Reps
4 Reps
65%
60%
3
Pull-Up (Weighted)
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
6
Cable Crunch
3 Sets
12 Reps
@8
7
Reverse Hyperextension
3 Sets
15 Reps
@6
Day 4
1
Deadlift (Deficit)
3 Sets
3 Sets
6 Reps
4 Reps
65%
60%
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
3
Dip (Weighted)
3 Sets
6 Reps
@7
4
Front Squat (Barbell)
3 Sets
8 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@9
6
Reverse Hyperextension
3 Sets
15 Reps
@6
7
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@9
Day 2
1
Squat (Paused)
1 Set
3 Sets
5 Reps
4 Reps
70%
60%
2
Bench Press (Barbell)
1 Set
3 Sets
6 Reps
4 Reps
75%
65%
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
12 Reps
@9
6
Face Pull
3 Sets
12 Reps
@9
7
Chest Fly (Cable)
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
80%
60%
2
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
80%
60%
3
Chest Supported Row (Dumbbell)
3 Sets
6 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Seated Overhead Press (Barbell)
4 Sets
12 Reps
@8
7
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8