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Gorilla's strength training program

by Yousef .
6 athletes joined

Program Description

Training program designed to gain strength and perfect for hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 11, 2025 10:16
  • Last Edited
    Jul 19, 2025 04:22

Summary

Unleash your inner powerhouse with the Gorilla's Strength Training Program! Over the next 10 weeks, you'll engage in a rigorous 5-day-a-week regimen designed to build raw strength and muscle mass. Each session focuses on compound lifts like the bench press and squats, complemented by targeted accessory work for balanced development. Perfect for those with a garage gym setup, this program will push your limits and transform your physique, ensuring you emerge stronger and more confident. Get ready to dominate your workouts!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10 reps
4 reps
RPE 6.5-7
RPE 6.5-7
2
Larsen Press (Barbell)
2
6 reps
RPE 6.5-7
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Lat Pulldown
3
12 reps
RPE 10
5
T-Bar Row
2
8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Wrist Curls
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10 reps
4 reps
RPE 6.5-7
RPE 6.5-7
2
Larsen Press (Barbell)
2
6 reps
RPE 6.5-7
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Lat Pulldown
3
12 reps
RPE 10
5
T-Bar Row
2
8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Wrist Curls
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10 reps
4 reps
RPE 6.5-7
RPE 6.5-7
2
Larsen Press (Barbell)
2
6 reps
RPE 6.5-7
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Lat Pulldown
3
12 reps
RPE 10
5
T-Bar Row
2
8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Wrist Curls
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
10 reps
4 reps
RPE 6.5-7
RPE 6.5-7
2
Larsen Press (Barbell)
2
6 reps
RPE 6.5-7
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Lat Pulldown
3
12 reps
RPE 10
5
T-Bar Row
2
8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Wrist Curls
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
4 reps
RPE 8
RPE 8.5
2
Larsen Press (Barbell)
2
6 reps
RPE 6.5-7
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Lat Pulldown
3
12 reps
RPE 10
5
T-Bar Row
2
8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Wrist Curls
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
4 reps
RPE 8
RPE 8.5
2
Larsen Press (Barbell)
2
6 reps
RPE 6.5-7
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Lat Pulldown
3
12 reps
RPE 10
5
T-Bar Row
2
8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Wrist Curls
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
4 reps
RPE 8
RPE 8.5
2
Larsen Press (Barbell)
2
6 reps
RPE 6.5-7
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Lat Pulldown
3
12 reps
RPE 10
5
T-Bar Row
2
8 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Wrist Curls
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
6 reps
4 reps
1 reps
3 reps
75%
90%
100%
95%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
6 reps
4 reps
1 reps
3 reps
75%
90%
100%
95%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Single Arm Pushdown
2
6 reps
RPE 6-7
3
Military Press (Barbell)
2
6 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
4 reps
RPE 6.5
RPE 6.5
2
Front Squat (Barbell)
2
6 reps
RPE 7
3
Sumo Squat
2
6 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 10
5
Lying Leg Curl
2
8 reps
RPE 10
6
Reverse Lunge (Barbell)
2
6 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
8
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
4 reps
RPE 6.5
RPE 6.5
2
Front Squat (Barbell)
2
6 reps
RPE 7
3
Sumo Squat
2
6 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 10
5
Lying Leg Curl
2
8 reps
RPE 10
6
Reverse Lunge (Barbell)
2
6 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
8
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
4 reps
RPE 6.5
RPE 6.5
2
Front Squat (Barbell)
2
6 reps
RPE 7
3
Sumo Squat
2
6 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 10
5
Lying Leg Curl
2
8 reps
RPE 10
6
Reverse Lunge (Barbell)
2
6 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
8
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
10 reps
4 reps
RPE 6.5
RPE 6.5
2
Front Squat (Barbell)
2
6 reps
RPE 7
3
Sumo Squat
2
6 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 10
5
Lying Leg Curl
2
8 reps
RPE 10
6
Reverse Lunge (Barbell)
2
6 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
8
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
4 reps
RPE 8.5
RPE 8.5
2
Front Squat (Barbell)
2
6 reps
RPE 8.5
3
Sumo Squat
2
6 reps
RPE 8.5
4
Leg Extension
2
12 reps
RPE 10
5
Lying Leg Curl
2
8 reps
RPE 10
6
Reverse Lunge (Barbell)
2
6 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
8
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
4 reps
RPE 8.5
RPE 8.5
2
Front Squat (Barbell)
2
6 reps
RPE 8.5
3
Sumo Squat
2
6 reps
RPE 8.5
4
Leg Extension
2
12 reps
RPE 10
5
Lying Leg Curl
2
8 reps
RPE 10
6
Reverse Lunge (Barbell)
2
6 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
8
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
4 reps
RPE 8.5
RPE 8.5
2
Front Squat (Barbell)
2
6 reps
RPE 8.5
3
Sumo Squat
2
6 reps
RPE 8.5
4
Leg Extension
2
12 reps
RPE 10
5
Lying Leg Curl
2
8 reps
RPE 10
6
Reverse Lunge (Barbell)
2
6 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
8
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
6 reps
3 reps
1 reps
3 reps
75%
90%
100%
95%
2
Leg Extension
2
12 reps
RPE 10
3
Lying Leg Curl
2
8 reps
RPE 10
4
Reverse Lunge (Barbell)
2
6 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
6 reps
3 reps
1 reps
3 reps
75%
90%
100%
95%
2
Leg Extension
2
12 reps
RPE 10
3
Lying Leg Curl
2
8 reps
RPE 10
4
Reverse Lunge (Barbell)
2
6 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Lat Pulldown
2
5 reps
RPE 6
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9.5
4
Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 7
5
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
6
Single Arm Pushdown
2
6-8 reps
RPE 9.5
7A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7B
Wrist Curls
2
10-15 reps
RPE 10
8
Deadlift (Barbell)
1
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9.5
4
Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 7
5
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
6
Single Arm Pushdown
2
6-8 reps
RPE 9.5
7A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7B
Wrist Curls
2
10-15 reps
RPE 10
8
Deadlift (Barbell)
1
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9.5
4
Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 7
5
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
6
Single Arm Pushdown
2
6-8 reps
RPE 9.5
7A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7B
Wrist Curls
2
10-15 reps
RPE 10
8
Deadlift (Barbell)
1
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9.5
4
Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 7
5
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
6
Single Arm Pushdown
2
6-8 reps
RPE 9.5
7A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7B
Wrist Curls
2
10-15 reps
RPE 10
8
Deadlift (Barbell)
1
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9.5
4
Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 7
5
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
6
Single Arm Pushdown
2
6-8 reps
RPE 9.5
7A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7B
Wrist Curls
2
10-15 reps
RPE 10
8
Deadlift (Barbell)
1
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9.5
4
Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 7
5
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
6
Single Arm Pushdown
2
6-8 reps
RPE 9.5
7A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7B
Wrist Curls
2
10-15 reps
RPE 10
8
Deadlift (Barbell)
1
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9.5
4
Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 7
5
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
6
Single Arm Pushdown
2
6-8 reps
RPE 9.5
7A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7B
Wrist Curls
2
10-15 reps
RPE 10
8
Deadlift (Barbell)
1
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 7
3
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
4
Single Arm Pushdown
2
6-8 reps
RPE 9.5
5A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
5B
Wrist Curls
2
10-15 reps
RPE 10
6
Deadlift (Barbell)
1
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 7
3
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
4
Single Arm Pushdown
2
6-8 reps
RPE 9.5
5A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
5B
Wrist Curls
2
10-15 reps
RPE 10
6
Deadlift (Barbell)
1
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 6
2
Leg Extension
2
5 reps
RPE 6
3
Lying Leg Curl
2
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
4 reps
RPE 6-6.5
RPE 6.5-7
2
Bench Press (Close Grip)
2
6 reps
RPE 6.5-7
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9.5-10
4
Chest Fly (Machine)
2
8-10 reps
RPE 9.5-10
5
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 8-9
6
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
4 reps
RPE 6-6.5
RPE 6.5-7
2
Bench Press (Close Grip)
2
6 reps
RPE 6.5-7
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9.5-10
4
Chest Fly (Machine)
2
8-10 reps
RPE 9.5-10
5
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 8-9
6
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
4 reps
RPE 6-6.5
RPE 6.5-7
2
Bench Press (Close Grip)
2
6 reps
RPE 6.5-7
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9.5-10
4
Chest Fly (Machine)
2
8-10 reps
RPE 9.5-10
5
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 8-9
6
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
4 reps
RPE 6-6.5
RPE 6.5-7
2
Bench Press (Close Grip)
2
6 reps
RPE 6.5-7
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9.5-10
4
Chest Fly (Machine)
2
8-10 reps
RPE 9.5-10
5
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 8-9
6
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
4 reps
RPE 6-6.5
RPE 6.5-7
2
Bench Press (Close Grip)
2
6 reps
RPE 6.5-7
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9.5-10
4
Chest Fly (Machine)
2
8-10 reps
RPE 9.5-10
5
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 8-9
6
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
4 reps
RPE 6-6.5
RPE 6.5-7
2
Bench Press (Close Grip)
2
6 reps
RPE 6.5-7
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9.5-10
4
Chest Fly (Machine)
2
8-10 reps
RPE 9.5-10
5
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 8-9
6
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
4 reps
RPE 6-6.5
RPE 6.5-7
2
Bench Press (Close Grip)
2
6 reps
RPE 6.5-7
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9.5-10
4
Chest Fly (Machine)
2
8-10 reps
RPE 9.5-10
5
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 8-9
6
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
6 reps
3 reps
3 reps
75%
85%
95%
2
Bench Press (Close Grip)
2
6 reps
85%
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9.5-10
4
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
6 reps
3 reps
3 reps
75%
85%
95%
2
Bench Press (Close Grip)
2
6 reps
85%
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9.5-10
4
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7.5-8
2
Sumo Deadlift (Barbell)
2
5 reps
RPE 7.5-8
3
Deadlift (Paused)
2
5 reps
RPE 7
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9-10
5
Bent Over Row (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-9.5
RPE 9-9.5
6
Shrug (Barbell)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Wrist Curls
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7.5-8
2
Sumo Deadlift (Barbell)
2
5 reps
RPE 7.5-8
3
Deadlift (Paused)
2
5 reps
RPE 7
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9-10
5
Bent Over Row (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-9.5
RPE 9-9.5
6
Shrug (Barbell)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Wrist Curls
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7.5-8
2
Sumo Deadlift (Barbell)
2
5 reps
RPE 7.5-8
3
Deadlift (Paused)
2
5 reps
RPE 7
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9-10
5
Bent Over Row (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-9.5
RPE 9-9.5
6
Shrug (Barbell)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Wrist Curls
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7.5-8
2
Sumo Deadlift (Barbell)
2
5 reps
RPE 7.5-8
3
Deadlift (Paused)
2
5 reps
RPE 7
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9-10
5
Bent Over Row (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-9.5
RPE 9-9.5
6
Shrug (Barbell)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Wrist Curls
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7.5-8
2
Sumo Deadlift (Barbell)
2
5 reps
RPE 7.5-8
3
Deadlift (Paused)
2
5 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9-10
5
Bent Over Row (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-9.5
RPE 9-9.5
6
Shrug (Barbell)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Wrist Curls
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7.5-8
2
Sumo Deadlift (Barbell)
2
5 reps
RPE 7.5-8
3
Deadlift (Paused)
2
5 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9-10
5
Bent Over Row (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-9.5
RPE 9-9.5
6
Shrug (Barbell)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Wrist Curls
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7.5-8
2
Sumo Deadlift (Barbell)
2
5 reps
RPE 7.5-8
3
Deadlift (Paused)
2
5 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9-10
5
Bent Over Row (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9-9.5
RPE 9-9.5
6
Shrug (Barbell)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Wrist Curls
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
1 reps
90%
100%
2
Deadlift (Paused)
2
5 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9-10
4
Shrug (Barbell)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Wrist Curls
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
1 reps
90%
100%
2
Deadlift (Paused)
2
5 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9-10
4
Shrug (Barbell)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Wrist Curls
2
10-12 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
4 Reps
@6.5-7
@6.5-7
2
Larsen Press (Barbell)
2 Sets
6 Reps
@6.5-7
3
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
4
Lat Pulldown
3 Sets
12 Reps
@10
5
T-Bar Row
2 Sets
8 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@10
7
Wrist Curls
3 Sets
10 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
3 Sets
10 Reps
4 Reps
@6.5
@6.5
2
Front Squat (Barbell)
2 Sets
6 Reps
@7
3
Sumo Squat
2 Sets
6 Reps
@7
4
Leg Extension
2 Sets
12 Reps
@10
5
Lying Leg Curl
2 Sets
8 Reps
@10
6
Reverse Lunge (Barbell)
2 Sets
6 Reps
@10
7
Standing Calf Raise
2 Sets
12 Reps
@10
8
Cable Crunch
2 Sets
8 Reps
@10
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
4 Reps
@6-6.5
@6.5-7
2
Bench Press (Close Grip)
2 Sets
6 Reps
@6.5-7
3
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9.5-10
4
Chest Fly (Machine)
2 Sets
8-10 Reps
@9.5-10
5
Seated Military Press (Smith Machine)
2 Sets
6-8 Reps
@8-9
6
Skull Crusher (Barbell)
2 Sets
6-8 Reps
@10
7
Cable Crunch
2 Sets
6-10 Reps
@10
Day 3
1
Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
@9.5
4
Military Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@7
5
Skull Crusher (Barbell)
2 Sets
6-8 Reps
@10
6
Single Arm Pushdown
2 Sets
6-8 Reps
@9.5
7A
Bicep Curl (Dumbbell)
2 Sets
6-8 Reps
@10
7B
Wrist Curls
2 Sets
10-15 Reps
@10
8
Deadlift (Barbell)
1 Set
3 Reps
@9.5
Day 5
1
Deadlift (Barbell)
2 Sets
5 Reps
@7.5-8
2
Sumo Deadlift (Barbell)
2 Sets
5 Reps
@7.5-8
3
Deadlift (Paused)
2 Sets
5 Reps
@7
4
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@9-10
5
Bent Over Row (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@9-9.5
@9-9.5
6
Shrug (Barbell)
2 Sets
6-10 Reps
@10
7
Bicep Curl (Dumbbell)
2 Sets
6-8 Reps
@10
8
Wrist Curls
2 Sets
10-12 Reps
@10