logo
BoostcampPNG

Gorilla's strength training program

by Yousef .
4 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
    Jun 12, 2025 10:50
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
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