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Joe’s Strength Program

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Program Description

-Count To 15 If You Failed The 5 Reps -Move Up If You Have Reps In The Tank

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 11, 2025 09:25
  • Last Edited
    Sep 11, 2025 11:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Quadriceps
10.5%
Glutes
10.2%
Biceps
9.9%
Lats
8.2%
Upper Back
8.2%
Hamstrings
8.2%
Chest
7%
Front Delts
6.3%
Middle Delts
6%
Abs
4.7%
Lower Back
4.1%
Adductors
2.2%
Forearms
1.3%
Abductors
0.5%
Rear Delts
0.4%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
5 reps
RPE 10
5
Incline Curl (Dumbbell)
1
5 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
5 reps
RPE 10
5
Incline Curl (Dumbbell)
1
5 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
5 reps
RPE 10
5
Incline Curl (Dumbbell)
1
5 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
5 reps
RPE 10
5
Incline Curl (Dumbbell)
1
5 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
5 reps
RPE 10
5
Incline Curl (Dumbbell)
1
5 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
5 reps
RPE 10
5
Incline Curl (Dumbbell)
1
5 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
5 reps
RPE 10
5
Incline Curl (Dumbbell)
1
5 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
5 reps
RPE 10
5
Incline Curl (Dumbbell)
1
5 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
5 reps
RPE 10
5
Incline Curl (Dumbbell)
1
5 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
5 reps
RPE 10
5
Incline Curl (Dumbbell)
1
5 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
5 reps
RPE 10
5
Incline Curl (Dumbbell)
1
5 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
5 reps
RPE 10
5
Incline Curl (Dumbbell)
1
5 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
5 reps
RPE 10
5
Incline Curl (Dumbbell)
1
5 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
5 reps
RPE 10
5
Incline Curl (Dumbbell)
1
5 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
5 reps
RPE 10
5
Incline Curl (Dumbbell)
1
5 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
5 reps
RPE 10
5
Incline Curl (Dumbbell)
1
5 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
1
5 reps
RPE 10
3
Leg Press
1
5 reps
RPE 10
4
Lunge (Barbell)
1
5 reps
RPE 10
5
Hanging Leg Raise
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Lat Pulldown
1
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5 reps
RPE 10
4
Seated Row (Cable)
1
5 reps
RPE 10
5
Bicep Curl (Cable)
1
5 reps
RPE 10
6
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Lateral Raise (Cable)
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Lateral Raise (Cable)
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Lateral Raise (Cable)
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Lateral Raise (Cable)
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Lateral Raise (Cable)
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Lateral Raise (Cable)
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Lateral Raise (Cable)
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Lateral Raise (Cable)
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Lateral Raise (Cable)
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Lateral Raise (Cable)
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Lateral Raise (Cable)
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Lateral Raise (Cable)
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Lateral Raise (Cable)
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Lateral Raise (Cable)
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Lateral Raise (Cable)
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Lateral Raise (Cable)
1
5 reps
RPE 10
3
Back Extension (Weighted)
1
5 reps
RPE 10
4
Preacher Curl (EZ Bar)
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
5 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
5 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
5 Reps
@10
2
Lat Pulldown (Neutral Grip)
3 Sets
5 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@10
4
Chest Supported Row (Dumbbell)
3 Sets
5 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
5 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
5 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@10
2
Romanian Deadlift (Trap Bar)
3 Sets
5 Reps
@10
3
Leg Press
3 Sets
5 Reps
@10
4
Lunge (Barbell)
2 Sets
5 Reps
@10
5
Hanging Leg Raise
3 Sets
5 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
@10
2
Lat Pulldown
3 Sets
5 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@10
4
Seated Row (Cable)
3 Sets
5 Reps
@10
5
Bicep Curl (Cable)
3 Sets
5 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
5 Reps
@10
Day 4
1
Squat (Paused)
3 Sets
5 Reps
@10
2
Lateral Raise (Cable)
3 Sets
5 Reps
@10
3
Back Extension (Weighted)
3 Sets
5 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
5 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
5 Reps
@10
6
Bulgarian Split Squat (Dumbbell)
2 Sets
5 Reps
@10