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OczyPL

by Ar Pr

Program Description

Best

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Muscle & Sculpting, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 25, 2024 05:48
  • Last Edited
    Jun 18, 2025 12:04

Summary

Unlock your potential with the OczyPL program, a comprehensive 8-week journey designed for serious lifters. Committing to six days a week, you'll tackle a blend of heavy lifts and targeted accessory work, focusing on both upper and lower body strength. Each session is meticulously crafted, featuring exercises like the Barbell Bench Press and Squat, ensuring you build muscle and power effectively. With a full gym setup, you’ll have access to all the tools needed to achieve your fitness goals and transform your physique. Get ready to push your limits and see real results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
3
Leg Extension
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
5
Cable Crunch
1
2
1
12-18 reps
12-10 reps
12-18 reps
RPE 7
RPE 7
RPE 10
6
Seated Calf Raise
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
3
Leg Extension
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
5
Cable Crunch
1
2
1
12-18 reps
12-10 reps
12-18 reps
RPE 7
RPE 7
RPE 10
6
Seated Calf Raise
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
3
Leg Extension
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
5
Cable Crunch
1
2
1
12-18 reps
12-10 reps
12-18 reps
RPE 7
RPE 7
RPE 10
6
Seated Calf Raise
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
65%
2
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
3
Leg Extension
1
10-12 reps
RPE 8
4
Seated Hamstring Curl
1
10-12 reps
RPE 8
5
Cable Crunch
1
12-18 reps
RPE 7
6
Seated Calf Raise
1
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
70%
2
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Seated Hamstring Curl
2
10-12 reps
RPE 8
5
Cable Crunch
2
12-18 reps
RPE 7
6
Seated Calf Raise
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Barbell)
2
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
2
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Barbell)
2
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
2
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Barbell)
2
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
2
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
3
Decline Bench Press (Barbell)
3
10-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
3
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
3
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
3
Decline Bench Press (Barbell)
3
10-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
3
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
3
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
3
Decline Bench Press (Barbell)
3
10-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
3
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
3
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
65%
2
Incline Bench Press (Barbell)
1
10-12 reps
RPE 8
3
Decline Bench Press (Barbell)
1
10-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
12-50 reps
RPE 10
4B
Bicep Curl (Barbell)
1
12-50 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
70%
2
Incline Bench Press (Barbell)
2
10-12 reps
RPE 8
3
Decline Bench Press (Barbell)
2
10-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
1
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
1
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4-12 reps
RPE 8
2
Lat Pulldown
4
10-18 reps
RPE 7
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
2
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4-12 reps
RPE 8
2
Lat Pulldown
4
10-18 reps
RPE 7
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
2
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4-12 reps
RPE 8
2
Lat Pulldown
4
10-18 reps
RPE 7
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
2
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
4-12 reps
RPE 8
2
Lat Pulldown
2
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
4-12 reps
RPE 8
2
Lat Pulldown
2
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3
8-15 reps
RPE 7
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3
8-15 reps
RPE 7
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3
8-15 reps
RPE 7
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
4
8-15 reps
RPE 7
3
Leg Extension
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
4
10-18 reps
RPE 8
6
Seated Calf Raise
3
1
10-12 reps
10-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
4
8-15 reps
RPE 7
3
Leg Extension
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
4
10-18 reps
RPE 8
6
Seated Calf Raise
3
1
10-12 reps
10-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
4
8-15 reps
RPE 7
3
Leg Extension
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
4
10-18 reps
RPE 8
6
Seated Calf Raise
3
1
10-12 reps
10-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
70%
2
Front Squat (Barbell)
2
8-15 reps
RPE 7
3
Leg Extension
2
10-12 reps
RPE 8
4
Seated Hamstring Curl
2
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-18 reps
RPE 8
6
Seated Calf Raise
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
70%
2
Front Squat (Barbell)
2
8-15 reps
RPE 7
3
Leg Extension
2
10-12 reps
RPE 8
4
Seated Hamstring Curl
2
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-18 reps
RPE 8
6
Seated Calf Raise
2
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
3
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
3
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
3
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
3
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
3
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
3
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12-15 reps
RPE 8
2
Decline Bench Press (Barbell)
2
12-15 reps
RPE 8
3A
Tricep Pushdown (Cable)
1
1
12-50 reps
12-15 reps
RPE 10
RPE 8
3B
Bicep Curl (Barbell)
1
1
12-50 reps
12-15 reps
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 7
2
Incline Bench Press (Barbell)
2
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
2
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
1
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
1
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
4-12 reps
RPE 8
2
Lat Pulldown
2
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
4-12 reps
RPE 8
2
Lat Pulldown
2
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Barbell)
2 Sets
12-15 Reps
@8
3
Decline Bench Press (Barbell)
2 Sets
12-15 Reps
@8
4A
Tricep Pushdown (Cable)
1 Set
2 Sets
12-50 Reps
12-15 Reps
@10
@8
4B
Bicep Curl (Barbell)
1 Set
2 Sets
12-50 Reps
12-15 Reps
@10
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
3
Leg Extension
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
4
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
5
Cable Crunch
2 Sets
1 Set
15-20 Reps
15-50 Reps
@7
@7
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3 Sets
8-15 Reps
@7
3
Leg Extension
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
4
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
5
Decline Crunch (Weighted)
3 Sets
12-20 Reps
@8
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
2
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
@8
3
Decline Bench Press (Barbell)
3 Sets
12-15 Reps
@8
4A
Tricep Pushdown (Cable)
1 Set
2 Sets
12-50 Reps
12-15 Reps
@10
@8
4B
Bicep Curl (Barbell)
1 Set
2 Sets
12-50 Reps
12-15 Reps
@10
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 6
1
Hang Clean
3 Sets
4-12 Reps
@8
2
Lat Pulldown
3 Sets
12-20 Reps
@7
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Farmer's Walk (Weighted)
1 Set
1-5 mins
@10
5
Bicep Curl (Barbell)
3 Sets
AMRAP
@10
Day 3
1
Hang Clean
3 Sets
4-12 Reps
@8
2
Lat Pulldown
3 Sets
12-20 Reps
@7
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Farmer's Walk (Weighted)
1 Set
1-5 mins
@10
5
Bicep Curl (Barbell)
3 Sets
AMRAP
@10