logo
BoostcampPNG

Disbrow-GZCL-MagOrt

by Mads R.

Program Description

This is my personal version of the program which has added back work and reduced chest work. 5x weekly training sessions 1x weekly deadlifting 2x weekly benching 2x weekly squatting LOTS of accessories to adress weak points Credit to disbrow, GZCL, MagOrt and truthlesshunter

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 18, 2025 09:40
  • Last Edited
    Jun 18, 2025 10:08

Summary

The Disbrow-GZCL-MagOrt program is a comprehensive 10-week strength training plan designed for serious lifters aiming to build muscle and increase overall strength. With five training days each week, you'll focus on key compound movements like the bench press and squat, complemented by accessory exercises to target specific muscle groups. This program emphasizes progressive overload and includes varied rep ranges to keep your workouts challenging and effective. Equip yourself with a full gym and get ready to push your limits!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2
3 reps
3 reps
2 reps
80%
81.5%
83%
2
Pin Press Bench (Barbell)
3
5 reps
RPE 8-9
3
Skull Crusher (Barbell)
4
12 reps
RPE 7-8
4
Hammer Curl (Cable)
3
10 reps
RPE 8-9
5
Tricep Extension (Cable)
4
20 reps
RPE 7-8
6
Ab Wheel
5
25 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2
3 reps
3 reps
2 reps
81.5%
83%
84.5%
2
Pin Press Bench (Barbell)
3
5 reps
RPE 8-9
3
Skull Crusher (Barbell)
4
12 reps
RPE 7-8
4
Hammer Curl (Cable)
3
10 reps
RPE 8-9
5
Tricep Extension (Cable)
4
20 reps
RPE 7-8
6
Ab Wheel
5
25 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2
3 reps
3 reps
2 reps
83%
84.5%
86%
2
Pin Press Bench (Barbell)
3
5 reps
RPE 8-9
3
Skull Crusher (Barbell)
4
12 reps
RPE 7-8
4
Hammer Curl (Cable)
3
10 reps
RPE 8-9
5
Tricep Extension (Cable)
4
20 reps
RPE 7-8
6
Ab Wheel
5
25 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2
3 reps
3 reps
2 reps
84.5%
86%
87.5%
2
Pin Press Bench (Barbell)
3
5 reps
RPE 8-9
3
Skull Crusher (Barbell)
4
12 reps
RPE 7-8
4
Hammer Curl (Cable)
3
10 reps
RPE 8-9
5
Tricep Extension (Cable)
4
20 reps
RPE 7-8
6
Ab Wheel
5
25 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2
3 reps
3 reps
2 reps
86%
87.5%
89%
2
Pin Press Bench (Barbell)
3
5 reps
RPE 8-9
3
Skull Crusher (Barbell)
4
12 reps
RPE 7-8
4
Hammer Curl (Cable)
3
10 reps
RPE 8-9
5
Tricep Extension (Cable)
4
20 reps
RPE 7-8
6
Ab Wheel
5
25 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2
3 reps
2 reps
87.5%
90.5%
2
Pin Press Bench (Barbell)
3
5 reps
RPE 8-9
3
Skull Crusher (Barbell)
4
12 reps
RPE 7-8
4
Hammer Curl (Cable)
3
10 reps
RPE 8-9
5
Tricep Extension (Cable)
4
20 reps
RPE 7-8
6
Ab Wheel
5
25 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2
3 reps
2 reps
89%
92%
2
Pin Press Bench (Barbell)
3
5 reps
RPE 8-9
3
Skull Crusher (Barbell)
4
12 reps
RPE 7-8
4
Hammer Curl (Cable)
3
10 reps
RPE 8-9
5
Tricep Extension (Cable)
4
20 reps
RPE 7-8
6
Ab Wheel
5
25 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90.5%
2
Pin Press Bench (Barbell)
3
5 reps
RPE 8-9
3
Skull Crusher (Barbell)
4
12 reps
RPE 7-8
4
Hammer Curl (Cable)
3
10 reps
RPE 8-9
5
Tricep Extension (Cable)
4
20 reps
RPE 7-8
6
Ab Wheel
5
25 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
92%
2
Pin Press Bench (Barbell)
3
5 reps
RPE 8-9
3
Skull Crusher (Barbell)
4
12 reps
RPE 7-8
4
Hammer Curl (Cable)
3
10 reps
RPE 8-9
5
Tricep Extension (Cable)
4
20 reps
RPE 7-8
6
Ab Wheel
5
25 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
96.5%
2
Pin Press Bench (Barbell)
3
5 reps
RPE 8-9
3
Skull Crusher (Barbell)
4
12 reps
RPE 7-8
4
Hammer Curl (Cable)
3
10 reps
RPE 8-9
5
Tricep Extension (Cable)
4
20 reps
RPE 7-8
6
Ab Wheel
5
25 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Squat (Paused)
6
3 reps
70%
4
Squat (Paused)
1
AMRAP
70%
5
Leg Press
4
12 reps
RPE 8-9
6
Hamstring Curl
4
12 reps
RPE 8-9
7
Chest Supported Row (Machine)
4
10 reps
RPE 8
8
Lat Pulldown
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Paused)
8
2 reps
75%
4
Leg Press
4
12 reps
RPE 8-9
5
Hamstring Curl
4
12 reps
RPE 8-9
6
Chest Supported Row (Machine)
4
10 reps
RPE 8
7
Lat Pulldown
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
95%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Paused)
10
1 reps
80%
4
Leg Press
4
10 reps
RPE 8-9
5
Hamstring Curl
4
10 reps
RPE 8-9
6
Chest Supported Row (Machine)
4
8 reps
RPE 8
7
Lat Pulldown
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
87.5%
2
Squat (Barbell)
1
2 reps
90%
3
Squat (Barbell)
4
1 reps
92.5%
4
Squat (Barbell)
1
AMRAP
92.5%
5
Leg Press
4
10 reps
RPE 8-9
6
Hamstring Curl
4
10 reps
RPE 8-9
7
Chest Supported Row (Machine)
4
8 reps
RPE 8
8
Lat Pulldown
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
90%
2
Squat (Barbell)
1
2 reps
92.5%
3
Squat (Barbell)
4
1 reps
95%
4
Squat (Barbell)
1
AMRAP
95%
5
Leg Press
3
8 reps
RPE 8-9
6
Hamstring Curl
3
8 reps
RPE 8-9
7
Chest Supported Row (Machine)
3
6 reps
RPE 8
8
Lat Pulldown
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3 reps
2 reps
1 reps
92.5%
95%
97.5%
2
Squat (Barbell)
1
AMRAP
97.5%
3
Squat (Barbell)
5
3 reps
82.5%
4
Leg Press
3
8 reps
RPE 8-9
5
Hamstring Curl
3
8 reps
RPE 8-9
6
Chest Supported Row (Machine)
4
10 reps
RPE 8
7
Lat Pulldown
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Paused)
5
2 reps
75%
4
Leg Press
3
6 reps
RPE 8-9
5
Hamstring Curl
3
6 reps
RPE 8-9
6
Chest Supported Row (Machine)
4
10 reps
RPE 8
7
Lat Pulldown
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
92.5%
2
Squat (Barbell)
1
AMRAP
92.5%
3
Squat (Paused)
10
1 reps
77.5%
4
Leg Press
3
6 reps
RPE 8-9
5
Hamstring Curl
3
6 reps
RPE 8-9
6
Chest Supported Row (Machine)
4
8 reps
RPE 8
7
Lat Pulldown
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
2 reps
95%
97.5%
2
Squat (Barbell)
1
AMRAP
92.5%
3
Squat (Paused)
10
1 reps
77.5%
4
Leg Press
2
10 reps
RPE 8-9
5
Hamstring Curl
2
10 reps
RPE 8-9
6
Chest Supported Row (Machine)
4
6 reps
RPE 8
7
Lat Pulldown
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
100%
2
Squat (Barbell)
1
AMRAP
100%
3
Squat (Barbell)
10
2 reps
80%
4
Leg Press
2
10 reps
RPE 8-9
5
Hamstring Curl
2
10 reps
RPE 8-9
6
Chest Supported Row (Machine)
4
6 reps
RPE 8
7
Lat Pulldown
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
5
8 reps
RPE 8
4
Bench Press (Dumbbell)
5
15 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
5
8 reps
RPE 8
4
Bench Press (Dumbbell)
5
15 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
5
8 reps
RPE 8
4
Bench Press (Dumbbell)
5
15 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
5
8 reps
RPE 8
4
Bench Press (Dumbbell)
5
15 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
5
8 reps
RPE 8
4
Bench Press (Dumbbell)
5
15 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Dumbbell)
5
15 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Dumbbell)
5
15 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Dumbbell)
5
15 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Dumbbell)
5
15 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Dumbbell)
5
15 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
70%
2
Sumo Deadlift (Barbell)
2
2 reps
80%
3
Sumo Deadlift (Barbell)
1
AMRAP
70%
4
Deficit Deadlift (Barbell)
3
8 reps
60%
5
Pull-Up (Bodyweight)
5
12 reps
RPE 8
6
Standing Pullover (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
70%
2
Sumo Deadlift (Barbell)
1
2 reps
80%
3
Sumo Deadlift (Barbell)
1
2 reps
90%
4
Sumo Deadlift (Barbell)
1
AMRAP
70%
5
Deficit Deadlift (Barbell)
3
8 reps
60%
6
Pull-Up (Bodyweight)
5
12 reps
RPE 8
7
Standing Pullover (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
72.5%
2
Sumo Deadlift (Barbell)
1
2 reps
82.5%
3
Sumo Deadlift (Barbell)
1
2 reps
92.5%
4
Sumo Deadlift (Barbell)
1
AMRAP
72.5%
5
Deficit Deadlift (Barbell)
3
8 reps
62.5%
6
Pull-Up (Bodyweight)
5
12 reps
RPE 8
7
Standing Pullover (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
72.5%
2
Sumo Deadlift (Barbell)
1
2 reps
82.5%
3
Sumo Deadlift (Barbell)
1
2 reps
92.5%
4
Sumo Deadlift (Barbell)
1
AMRAP
72.5%
5
Deficit Deadlift (Barbell)
3
8 reps
65%
6
Pull-Up (Bodyweight)
5
12 reps
RPE 8
7
Standing Pullover (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
75%
2
Sumo Deadlift (Barbell)
1
2 reps
85%
3
Sumo Deadlift (Barbell)
1
2 reps
95%
4
Sumo Deadlift (Barbell)
1
AMRAP
75%
5
Deficit Deadlift (Barbell)
3
8 reps
67.5%
6
Pull-Up (Bodyweight)
5
12 reps
RPE 8
7
Standing Pullover (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
75%
2
Sumo Deadlift (Barbell)
1
2 reps
85%
3
Sumo Deadlift (Barbell)
1
2 reps
95%
4
Sumo Deadlift (Barbell)
1
AMRAP
75%
5
Deficit Deadlift (Barbell)
3
5 reps
72.5%
6
Pull-Up (Bodyweight)
5
8 reps
RPE 8
7
Standing Pullover (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
77.5%
2
Sumo Deadlift (Barbell)
1
2 reps
87.5%
3
Sumo Deadlift (Barbell)
1
2 reps
97.5%
4
Sumo Deadlift (Barbell)
1
AMRAP
77.5%
5
Deficit Deadlift (Barbell)
3
5 reps
75%
6
Pull-Up (Bodyweight)
5
8 reps
RPE 8
7
Standing Pullover (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
77.5%
2
Sumo Deadlift (Barbell)
1
2 reps
87.5%
3
Sumo Deadlift (Barbell)
1
2 reps
97.5%
4
Sumo Deadlift (Barbell)
1
AMRAP
77.5%
5
Deficit Deadlift (Barbell)
3
3 reps
77.5%
6
Pull-Up (Bodyweight)
5
5 reps
RPE 8
7
Standing Pullover (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
80%
2
Sumo Deadlift (Barbell)
1
2 reps
90%
3
Sumo Deadlift (Barbell)
1
2 reps
100%
4
Sumo Deadlift (Barbell)
1
AMRAP
80%
5
Deficit Deadlift (Barbell)
3
3 reps
80%
6
Pull-Up (Bodyweight)
5
5 reps
RPE 8
7
Standing Pullover (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
82.5%
2
Sumo Deadlift (Barbell)
1
2 reps
92.5%
3
Sumo Deadlift (Barbell)
1
2 reps
100%
4
Sumo Deadlift (Barbell)
1
AMRAP
82.5%
5
Deficit Deadlift (Barbell)
3
3 reps
80%
6
Pull-Up (Bodyweight)
5
5 reps
RPE 8
7
Standing Pullover (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
4 reps
10 reps
85%
60%
2
Squat (Barbell)
1
AMRAP
60%
3
Leg Press
4
12 reps
RPE 8-9
4
Hamstring Curl
4
12 reps
RPE 8-9
5
Chest Supported Row (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
3 reps
8 reps
90%
65%
2
Squat (Barbell)
5
3 reps
82.5%
3
Leg Press
4
12 reps
RPE 8-9
4
Hamstring Curl
4
12 reps
RPE 8-9
5
Chest Supported Row (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4
2 reps
6 reps
95%
70%
2
Squat (Barbell)
5
3 reps
82.5%
3
Leg Press
4
12 reps
RPE 8-9
4
Hamstring Curl
4
12 reps
RPE 8-9
5
Chest Supported Row (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
2 reps
87.5%
90%
2
Squat (Barbell)
5
1 reps
92.5%
3
Squat (Barbell)
4
5 reps
75%
4
Squat (Barbell)
1
AMRAP
75%
5
Leg Press
4
12 reps
RPE 8-9
6
Hamstring Curl
4
12 reps
RPE 8-9
7
Chest Supported Row (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
2 reps
90%
92.5%
2
Squat (Barbell)
4
1 reps
95%
3
Squat (Barbell)
5
4 reps
77.5%
4
Leg Press
4
12 reps
RPE 8-9
5
Hamstring Curl
4
12 reps
RPE 8-9
6
Chest Supported Row (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
2 reps
92.5%
95%
2
Squat (Barbell)
3
1 reps
97.5%
3
Squat (Barbell)
5
3 reps
80%
4
Leg Press
3
8 reps
RPE 8-9
5
Hamstring Curl
3
8 reps
RPE 8-9
6
Chest Supported Row (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Squat (Barbell)
4
2 reps
82.5%
3
Squat (Barbell)
1
AMRAP
82.5%
4
Leg Press
3
6 reps
RPE 8-9
5
Hamstring Curl
3
6 reps
RPE 8-9
6
Chest Supported Row (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
92.5%
2
Squat (Barbell)
10
1 reps
85%
3
Leg Press
3
6 reps
RPE 8-9
4
Hamstring Curl
3
6 reps
RPE 8-9
5
Chest Supported Row (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
95%
2
Squat (Barbell)
1
1
2 reps
1 reps
97.5%
100%
3
Leg Press
2
10 reps
RPE 8-9
4
Hamstring Curl
2
10 reps
RPE 8-9
5
Chest Supported Row (Machine)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1 reps
100%
2
Squat (Barbell)
3
5 reps
77.5%
3
Leg Press
2
10 reps
RPE 8-9
4
Hamstring Curl
2
10 reps
RPE 8-9
5
Chest Supported Row (Machine)
4
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3 Sets
2 Sets
3 Reps
3 Reps
2 Reps
80%
81.5%
83%
2
Pin Press Bench (Barbell)
3 Sets
5 Reps
@8-9
3
Skull Crusher (Barbell)
4 Sets
12 Reps
@7-8
4
Hammer Curl (Cable)
3 Sets
10 Reps
@8-9
5
Tricep Extension (Cable)
4 Sets
20 Reps
@7-8
6
Ab Wheel
5 Sets
25 Reps
@6-7
Day 2
1
Squat (Barbell)
2 Sets
4 Reps
85%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Squat (Paused)
6 Sets
3 Reps
70%
4
Squat (Paused)
1 Set
AMRAP
70%
5
Leg Press
4 Sets
12 Reps
@8-9
6
Hamstring Curl
4 Sets
12 Reps
@8-9
7
Chest Supported Row (Machine)
4 Sets
10 Reps
@8
8
Lat Pulldown
4 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
Incline Bench Press (Barbell)
5 Sets
8 Reps
@8
4
Bench Press (Dumbbell)
5 Sets
15 Reps
@7
5
Skull Crusher (Barbell)
4 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@7
Day 4
1
Sumo Deadlift (Barbell)
4 Sets
4 Reps
70%
2
Sumo Deadlift (Barbell)
2 Sets
2 Reps
80%
3
Sumo Deadlift (Barbell)
1 Set
AMRAP
70%
4
Deficit Deadlift (Barbell)
3 Sets
8 Reps
60%
5
Pull-Up (Bodyweight)
5 Sets
12 Reps
@8
6
Standing Pullover (Cable)
4 Sets
10 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
3 Sets
4 Reps
10 Reps
85%
60%
2
Squat (Barbell)
1 Set
AMRAP
60%
3
Leg Press
4 Sets
12 Reps
@8-9
4
Hamstring Curl
4 Sets
12 Reps
@8-9
5
Chest Supported Row (Machine)
4 Sets
12 Reps
@8