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Leviathan

by Milo G.
2 athletes joined

Program Description

This program is designed for people who have high stamina and love to train hard. It focuses on upper body aesthetics and general strength.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 23, 2024 09:56
  • Last Edited
    Jun 18, 2025 12:22

Summary

Unleash your strength with the Leviathan program, a comprehensive 12-week journey designed for serious lifters. Committing just three days a week, you'll engage in a mix of heavy compound lifts and targeted isolation exercises, ensuring balanced muscle development and increased power. From Romanian deadlifts to bench presses, each session is crafted to push your limits and maximize your gains. Get ready to transform your physique and elevate your performance in the gym!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
3
Bench Press (Barbell)
3 Sets
5-10 Reps
@9
4
Dip (Weighted)
3 Sets
5-10 Reps
@9.5
5
Barbell Row
3 Sets
5-10 Reps
@9
6
Lat Pulldown (Neutral Grip)
2 Sets
5-10 Reps
@10
7
Cable Flexion Row
2 Sets
8-12 Reps
@10
8
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@10
Day 1
1
High Bar Squat (Barbell)
3 Sets
3-10 Reps
@9
2
Front Squat (Barbell)
2 Sets
6-10 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
4-8 Reps
@9.5
4
Pull-Up (Weighted)
3 Sets
5-10 Reps
@9.5
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
6A
Preacher Curl (EZ Bar)
3 Sets
6-12 Reps
@10
6B
French Press
3 Sets
6-12 Reps
@10
7A
Bicep Curl (Cable)
3 Sets
6-12 Reps
@10
7B
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@10
8
Smith Machine Calf Raise
4 Sets
8-12 Reps
@10
Day 3
1
High Bar Squat (Barbell)
3 Sets
3-10 Reps
@9
2
Front Squat (Barbell)
3 Sets
6-10 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
4-8 Reps
@9.5
4
Pull-Up (Weighted)
3 Sets
5-10 Reps
@9.5
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
6A
Preacher Curl (EZ Bar)
3 Sets
6-12 Reps
@10
6B
French Press
3 Sets
6-12 Reps
@10
7A
Bicep Curl (Cable)
3 Sets
6-12 Reps
@10
7B
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@10
8
Smith Machine Calf Raise
4 Sets
8-12 Reps
@10