Program Description
52 week challenge
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedOct 05, 2025 06:31
- Last EditedOct 12, 2025 12:05
Summary
Embark on a transformative 16-week journey with the BBLS Phase 1 Macrocycle 1 program, designed for dedicated lifters ready to elevate their strength and physique. Training five days a week, you'll tackle a balanced mix of upper and lower body workouts, focusing on compound lifts like the bench press and deadlift, along with targeted accessory movements. This program is perfect for those looking to build muscle, improve overall fitness, and master their lifting technique in a full gym environment. Get ready to unleash your potential and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Upper Back
10.9%
Chest
10.9%
Front Delts
10.9%
Biceps
8.7%
Quadriceps
7.6%
Middle Delts
7.6%
Hamstrings
7.1%
Lats
7.1%
Calves
5.4%
Glutes
4.9%
Rear Delts
3.8%
Abs
1.1%
Lower Back
1.1%
Adductors
1.1%
Forearms
0.5%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
4
10 reps
70%
2
Bench Press (Close Grip)
4
10 reps
70%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Bench Press (Close Grip)
4
8 reps
75%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Close Grip)
4
6 reps
80%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Bench Press (Close Grip)
2
3 reps
80%
3
Lateral Raise (Dumbbell)
2
6 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Bench Press (Close Grip)
4
8 reps
75%
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Close Grip)
4
6 reps
80%
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Bench Press (Close Grip)
4
4 reps
85%
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
85%
2
Bench Press (Close Grip)
2
2 reps
85%
3
Lateral Raise (Dumbbell)
2
4 reps
RPE 8
4
Tricep Pushdown (Cable)
2
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Close Grip)
4
6 reps
80%
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Bench Press (Close Grip)
4
4 reps
85%
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
2
Bench Press (Close Grip)
4
2 reps
90%
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
90%
2
Bench Press (Close Grip)
2
1 reps
90%
3
Lateral Raise (Dumbbell)
2
5 reps
RPE 8
4
Tricep Pushdown (Cable)
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Bench Press (Close Grip)
4
4 reps
85%
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
2
Bench Press (Close Grip)
4
2 reps
90%
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
95%
2
Bench Press (Barbell)
1
4 reps
85%
3
Bench Press (Close Grip)
1
AMRAP
95%
4
Bench Press (Close Grip)
1
4 reps
85%
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
50%
2
Bench Press (Close Grip)
2
5 reps
50%
3
Lateral Raise (Dumbbell)
2
6 reps
RPE 6
4
Tricep Pushdown (Cable)
2
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
70%
2
Pull-Up (Weighted)
4
10 reps
RPE 7.5
3
Dumbbell Row
4
12 reps
RPE 7.5
4
Seated Calf Raise
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Dumbbell Row
4
12 reps
RPE 7.5
4
Seated Calf Raise
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Dumbbell Row
4
12 reps
RPE 7.5
4
Seated Calf Raise
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
80%
2
Pull-Up (Weighted)
2
3 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6 reps
RPE 8
4
Seated Calf Raise
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Seated Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Pull-Up (Weighted)
4
6 reps
RPE 8.5
3
Dumbbell Row
4
10 reps
RPE 8
4
Seated Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Pull-Up (Weighted)
4
4 reps
RPE 8.5
3
Dumbbell Row
4
10 reps
RPE 8
4
Seated Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
85%
2
Pull-Up (Weighted)
2
2 reps
RPE 9.5
3
Bent Over Row (Dumbbell)
2
4 reps
RPE 9
4
Seated Calf Raise
2
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Pull-Up (Weighted)
4
6 reps
RPE 8.5
3
Dumbbell Row
4
10 reps
RPE 8
4
Seated Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Pull-Up (Weighted)
4
4 reps
RPE 9.5
3
Dumbbell Row
4
10 reps
RPE 8
4
Seated Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
Pull-Up (Weighted)
4
2 reps
RPE 9.5
3
Dumbbell Row
4
10 reps
RPE 8
4
Seated Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
90%
2
Pull-Up (Weighted)
2
1 reps
RPE 9.5
3
Bent Over Row (Dumbbell)
2
5 reps
RPE 8
4
Seated Calf Raise
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Pull-Up (Weighted)
4
4 reps
RPE 9
3
Dumbbell Row
4
8 reps
RPE 9
4
Seated Calf Raise
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
Pull-Up (Weighted)
4
2 reps
RPE 9.5
3
Dumbbell Row
4
8 reps
RPE 9
4
Seated Calf Raise
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
1
4 reps
85%
3
Pull-Up (Weighted)
1
AMRAP
95%
4
Pull-Up (Weighted)
1
4 reps
85%
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 9
6
Seated Calf Raise
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
50%
2
Pull-Up (Weighted)
2
5 reps
RPE 6
3
Bent Over Row (Dumbbell)
2
5 reps
RPE 6
4
Seated Calf Raise
2
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
10 reps
RPE 7.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7.5
3
Alternating Dumbbell Curl
4
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7.5
3
Alternating Dumbbell Curl
4
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
RPE 8
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7.5
3
Alternating Dumbbell Curl
4
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
3 reps
80%
2
Rear Delt Fly (Machine)
2
6 reps
RPE 8
3
Alternating Dumbbell Curl
2
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Machine)
4
10 reps
RPE 8
3
Alternating Dumbbell Curl
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
10 reps
RPE 8
3
Alternating Dumbbell Curl
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4 reps
RPE 9
2
Rear Delt Fly (Machine)
4
10 reps
RPE 8
3
Alternating Dumbbell Curl
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2 reps
85%
2
Rear Delt Fly (Machine)
2
4 reps
RPE 9
3
Alternating Dumbbell Curl
2
4 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
RPE 9
2
Rear Delt Fly (Machine)
4
10 reps
RPE 8
3
Alternating Dumbbell Curl
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4 reps
RPE 9
2
Rear Delt Fly (Machine)
4
10 reps
RPE 8
3
Alternating Dumbbell Curl
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
2 reps
RPE 9.5
2
Rear Delt Fly (Machine)
4
10 reps
RPE 8
3
Alternating Dumbbell Curl
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1 reps
90%
2
Rear Delt Fly (Machine)
2
5 reps
RPE 8
3
Alternating Dumbbell Curl
2
5 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4 reps
RPE 9
2
Rear Delt Fly (Machine)
4
8 reps
RPE 9
3
Alternating Dumbbell Curl
4
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
2 reps
RPE 9.5
2
Rear Delt Fly (Machine)
4
8 reps
RPE 9
3
Alternating Dumbbell Curl
4
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
AMRAP
95%
2
Military Press (Barbell)
1
4 reps
85%
3
Rear Delt Fly (Machine)
2
4-6 reps
RPE 9
4
Alternating Dumbbell Curl
2
4-6 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
5 reps
50%
2
Rear Delt Fly (Machine)
2
5 reps
RPE 6
3
Alternating Dumbbell Curl
2
5 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
70%
2
Leg Press (45 Degrees)
4
10 reps
70%
3
Leg Curl
4
12 reps
RPE 7.5
4
Calf Raise (Leg Press)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Press (45 Degrees)
4
8 reps
75%
3
Leg Curl
4
12 reps
RPE 7.5
4
Calf Raise (Leg Press)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Leg Press (45 Degrees)
4
6 reps
80%
3
Leg Curl
4
12 reps
RPE 7.5
4
Calf Raise (Leg Press)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Leg Press (45 Degrees)
2
3 reps
80%
3
Leg Curl
2
6 reps
RPE 8
4
Calf Raise (Leg Press)
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Press (45 Degrees)
4
8 reps
75%
3
Leg Curl
4
10 reps
RPE 8
4
Calf Raise (Leg Press)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Leg Press (45 Degrees)
4
6 reps
80%
3
Leg Curl
4
10 reps
RPE 8
4
Calf Raise (Leg Press)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Leg Press (45 Degrees)
4
4 reps
85%
3
Leg Curl
4
10 reps
RPE 8
4
Calf Raise (Leg Press)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
85%
2
Leg Press (45 Degrees)
2
2 reps
85%
3
Leg Curl
2
4 reps
RPE 9
4
Calf Raise (Leg Press)
2
4 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Leg Press (45 Degrees)
4
6 reps
80%
3
Leg Curl
4
10 reps
RPE 8
4
Calf Raise (Leg Press)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Leg Press (45 Degrees)
4
4 reps
85%
3
Leg Curl
4
10 reps
RPE 8
4
Calf Raise (Leg Press)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Leg Press (45 Degrees)
4
2 reps
90%
3
Leg Curl
4
10 reps
RPE 8
4
Calf Raise (Leg Press)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
90%
2
Leg Press (45 Degrees)
2
1 reps
90%
3
Leg Curl
2
5 reps
RPE 8
4
Calf Raise (Leg Press)
2
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Leg Press (45 Degrees)
4
4 reps
85%
3
Leg Curl
4
8 reps
RPE 9
4
Calf Raise (Leg Press)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Leg Press (45 Degrees)
4
2 reps
90%
3
Leg Curl
4
8 reps
RPE 9
4
Calf Raise (Leg Press)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Squat (Barbell)
1
4 reps
85%
3
Leg Press (45 Degrees)
1
AMRAP
95%
4
Leg Press (45 Degrees)
1
4 reps
85%
5
Leg Curl
2
4-6 reps
RPE 9
6
Calf Raise (Leg Press)
2
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
50%
2
Leg Press (45 Degrees)
2
5 reps
50%
3
Leg Curl
2
5 reps
RPE 6
4
Calf Raise (Leg Press)
2
5 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Seated Row (Cable)
4
12 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
75%
2
Bench Press (Barbell)
4
8 reps
75%
3
Seated Row (Cable)
4
12 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
4
6 reps
80%
3
Seated Row (Cable)
4
12 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3 reps
80%
2
Bench Press (Barbell)
2
3 reps
80%
3
Seated Row (Cable)
2
6 reps
RPE 8
4
Bicep Curl (Barbell)
2
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
75%
2
Bench Press (Barbell)
4
8 reps
75%
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
4
6 reps
80%
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4 reps
85%
2
Bench Press (Barbell)
4
4 reps
85%
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2 reps
85%
2
Bench Press (Barbell)
2
2 reps
85%
3
Seated Row (Cable)
2
4 reps
RPE 9
4
Bicep Curl (Barbell)
2
4 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
4
6 reps
80%
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4 reps
85%
2
Bench Press (Barbell)
4
4 reps
85%
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2 reps
90%
2
Bench Press (Barbell)
4
2 reps
90%
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3 reps
80%
2
Bench Press (Barbell)
2
3 reps
80%
3
Seated Row (Cable)
2
6 reps
RPE 8
4
Bicep Curl (Barbell)
2
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4 reps
85%
2
Bench Press (Barbell)
4
4 reps
85%
3
Seated Row (Cable)
4
8 reps
RPE 9
4
Bicep Curl (Barbell)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2 reps
90%
2
Bench Press (Barbell)
4
2 reps
90%
3
Seated Row (Cable)
4
8 reps
RPE 9
4
Bicep Curl (Barbell)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
95%
2
Incline Bench Press (Barbell)
1
4 reps
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
4 reps
85%
5
Seated Row (Cable)
2
4-6 reps
RPE 9
6
Bicep Curl (Barbell)
2
4-6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
50%
2
Bench Press (Barbell)
2
5 reps
50%
3
Seated Row (Cable)
2
5 reps
RPE 6
4
Bicep Curl (Barbell)
2
5 reps
RPE 6
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
10 Reps
70%
2
Bench Press (Close Grip)4 Sets
10 Reps
70%
3
Lateral Raise (Dumbbell)4 Sets
12 Reps
@7.5
4
Tricep Pushdown (Cable)4 Sets
12 Reps
@7.5
Day 2
1
Deadlift (Barbell)4 Sets
10 Reps
70%
2
Pull-Up (Weighted)4 Sets
10 Reps
@7.5
3
Dumbbell Row4 Sets
12 Reps
@7.5
4
Seated Calf Raise4 Sets
12 Reps
@7.5
Day 3
1
Military Press (Barbell)4 Sets
10 Reps
@7.5
2
Rear Delt Fly (Machine)4 Sets
12 Reps
@7.5
3
Alternating Dumbbell Curl4 Sets
12 Reps
@7.5
4
Lateral Raise (Dumbbell)4 Sets
12 Reps
@7.5
Day 4
1
Squat (Barbell)4 Sets
10 Reps
70%
2
Leg Press (45 Degrees)4 Sets
10 Reps
70%
3
Leg Curl4 Sets
12 Reps
@7.5
4
Calf Raise (Leg Press)4 Sets
12 Reps
@7.5
Day 5
1
Incline Bench Press (Barbell)4 Sets
10 Reps
70%
2
Bench Press (Barbell)4 Sets
10 Reps
70%
3
Seated Row (Cable)4 Sets
12 Reps
@7.5
4
Bicep Curl (Barbell)4 Sets
12 Reps
@7.5