logo
BoostcampPNG

DEEBO

by Javantae D.
1 athletes joined

Program Description

This program is designed to build muscle and strength. While also keep your body ready for athletics.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 19, 2024 04:50
  • Last Edited
    Jun 18, 2025 08:17

Summary

Unleash your inner powerhouse with the DEEBO program, a comprehensive 16-week journey designed to sculpt and strengthen your entire body. Committing to five days a week, you’ll engage in a variety of dynamic exercises, including barbell lifts, bodyweight movements, and functional training that targets every muscle group. This program is structured to progressively challenge you, ensuring continuous growth and improvement. Get ready to elevate your fitness game and achieve the results you've always wanted!
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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
RPE 7
2
Trap Bar Deadlift
3
-
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Cardio
1
20 mins
RPE 7
6
Back Extension
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Week 1
1 / 16 Weeks
Day 2
1
Tempo Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7.5
@8
2
Trap Bar Deadlift
2 Sets
1 Set
6 Reps
8 Reps
@7
@8
3
Cable Crunch
3 Sets
10 Reps
@9
4
Back Extension
2 Sets
10 Reps
@7.5
5
Sprint
1 Set
12 mins
@7.5
Day 3
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@8
@8
@8.5
2
Chin-Up (Weighted)
2 Sets
1 Set
8 Reps
@8.5
@9.5
3
Push Press (Barbell)
2 Sets
5 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
1 Set
@8
@9
5
Arnold Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
6
Cardio
1 Set
30 mins
@6.5
Day 5
1
Cardio
1 Set
45 mins
@6
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
10 Reps
@7.5
@7.5
@8
@8.5
2
Seated Row (Cable)
3 Sets
-
3
AD Press (Smith Machine)
2 Sets
-
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
5
Single Arm Overhead Tricep Extension
1 Set
2 Sets
10 Reps
12 Reps
@8
@9
6
Lateral Raise (Machine)
1 Set
2 Sets
12 Reps
15 Reps
@8
@9
7
Stretching
1 Set
10 mins
@6
Day 4
1
Box Jump
4 Sets
5 Reps
@7
2
Trap Bar Deadlift
3 Sets
-
3
Walking Lunge (Dumbbell)
1 Set
1 Set
@8.5
-
4
Hip Adductor (Machine)
3 Sets
12 Reps
@9
5
Cardio
1 Set
20 mins
@7
6
Back Extension
2 Sets
10 Reps
@8