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Australian Strength Coach's Rotary Periodization

by zcd
29 athletes joined

Program Description

Inspired by the Australian Strength Coach's video here: https://www.youtube.com/watch?v=KaoFlGQjwS0 My interpretation of the program with some slight liberties and educated guesses on my part. But I believe this is inline with the spirit of the program as presented

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 11, 2025 10:47
  • Last Edited
    Nov 26, 2025 10:37

Summary

Unlock your strength potential with the Australian Strength Coach's Rotary Periodization program, a comprehensive 18-week training plan designed for serious lifters. Committing just four days a week, you'll engage in a variety of compound and isolation exercises that target all major muscle groups, ensuring balanced development and improved performance. Each session is meticulously crafted to optimize intensity and volume, helping you break through plateaus and achieve your fitness goals. Equip your garage gym and get ready to transform your strength training journey!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.8%
Quadriceps
11.6%
Hamstrings
10.3%
Upper Back
9.9%
Triceps
9.1%
Lower Back
8.7%
Lats
7.4%
Abs
7%
Front Delts
6.2%
Biceps
5%
Middle Delts
4.1%
Chest
3.3%
Adductors
2.1%
Forearms
1.2%
Rear Delts
1.2%
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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 (Barbell)
2
10 reps
65%
2
Incline Bench Press (Dumbbell)
2
10 reps
65%
3
Seated Row (Machine)
3
12 reps
60%
4
Tricep Extension (Cable)
3
12 reps
60%
5
Bicep Curl (Dumbbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
70%
2
Incline Bench Press (Dumbbell)
2
8 reps
70%
3
Seated Row (Machine)
3
12 reps
60%
4
Tricep Extension (Cable)
3
12 reps
60%
5
Bicep Curl (Dumbbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
75%
2
Incline Bench Press (Dumbbell)
2
6 reps
75%
3
Seated Row (Machine)
3
12 reps
60%
4
Tricep Extension (Cable)
3
12 reps
60%
5
Bicep Curl (Dumbbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
9 reps
67.5%
2
Incline Bench Press (Dumbbell)
2
9 reps
67.5%
3
Seated Row (Machine)
3
12 reps
60%
4
Tricep Extension (Cable)
3
12 reps
60%
5
Bicep Curl (Dumbbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
72.5%
2
Incline Bench Press (Dumbbell)
2
7 reps
72.5%
3
Seated Row (Machine)
3
12 reps
60%
4
Tricep Extension (Cable)
3
12 reps
60%
5
Bicep Curl (Dumbbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
77.5%
2
Incline Bench Press (Dumbbell)
2
5 reps
77.5%
3
Seated Row (Machine)
3
12 reps
60%
4
Tricep Extension (Cable)
3
12 reps
60%
5
Bicep Curl (Dumbbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
70%
2
Incline Bench Press (Dumbbell)
2
8 reps
70%
3
Seated Row (Machine)
3
10 reps
65%
4
Tricep Extension (Cable)
3
10 reps
65%
5
Bicep Curl (Dumbbell)
3
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
75%
2
Incline Bench Press (Dumbbell)
2
6 reps
75%
3
Seated Row (Machine)
3
10 reps
65%
4
Tricep Extension (Cable)
3
10 reps
65%
5
Bicep Curl (Dumbbell)
3
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
80%
2
Incline Bench Press (Dumbbell)
2
4 reps
80%
3
Seated Row (Machine)
3
10 reps
65%
4
Tricep Extension (Cable)
3
10 reps
65%
5
Bicep Curl (Dumbbell)
3
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
72.5%
2
Incline Bench Press (Dumbbell)
2
7 reps
72.5%
3
Seated Row (Machine)
3
10 reps
65%
4
Tricep Extension (Cable)
3
10 reps
65%
5
Bicep Curl (Dumbbell)
3
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
77.5%
2
Incline Bench Press (Dumbbell)
2
5 reps
77.5%
3
Seated Row (Machine)
3
10 reps
65%
4
Tricep Extension (Cable)
3
10 reps
65%
5
Bicep Curl (Dumbbell)
3
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
85%
2
Incline Bench Press (Dumbbell)
2
3 reps
85%
3
Seated Row (Machine)
3
10 reps
65%
4
Tricep Extension (Cable)
3
10 reps
65%
5
Bicep Curl (Dumbbell)
3
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
75%
2
Incline Bench Press (Dumbbell)
2
6 reps
75%
3
Seated Row (Machine)
3
8 reps
70%
4
Tricep Extension (Cable)
3
8 reps
70%
5
Bicep Curl (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
80%
2
Incline Bench Press (Dumbbell)
2
4 reps
80%
3
Seated Row (Machine)
3
8 reps
70%
4
Tricep Extension (Cable)
3
8 reps
70%
5
Bicep Curl (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
95%
2
Incline Bench Press (Dumbbell)
2
2 reps
95%
3
Seated Row (Machine)
3
8 reps
70%
4
Tricep Extension (Cable)
3
8 reps
70%
5
Bicep Curl (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
77.5%
2
Incline Bench Press (Dumbbell)
2
5 reps
77.5%
3
Seated Row (Machine)
3
8 reps
70%
4
Tricep Extension (Cable)
3
8 reps
70%
5
Bicep Curl (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
85%
2
Incline Bench Press (Dumbbell)
2
3 reps
85%
3
Seated Row (Machine)
3
8 reps
70%
4
Tricep Extension (Cable)
3
8 reps
70%
5
Bicep Curl (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
100%
2
Incline Bench Press (Dumbbell)
2
1 reps
100%
3
Seated Row (Machine)
3
8 reps
70%
4
Tricep Extension (Cable)
3
8 reps
70%
5
Bicep Curl (Dumbbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
65%
2
Romanian Deadlift (Barbell)
2
10 reps
65%
3
Back Extension
3
12 reps
60%
4
Pendlay Row
3
12 reps
60%
5
Good Morning
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
70%
2
Romanian Deadlift (Barbell)
2
8 reps
70%
3
Back Extension
3
12 reps
60%
4
Pendlay Row
3
12 reps
60%
5
Good Morning
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
75%
2
Romanian Deadlift (Barbell)
2
6 reps
75%
3
Back Extension
3
12 reps
60%
4
Pendlay Row
3
12 reps
60%
5
Good Morning
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
9 reps
67.5%
2
Romanian Deadlift (Barbell)
2
9 reps
67.5%
3
Back Extension
3
12 reps
60%
4
Pendlay Row
3
12 reps
60%
5
Good Morning
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
72.5%
2
Romanian Deadlift (Barbell)
2
7 reps
72.5%
3
Back Extension
3
12 reps
60%
4
Pendlay Row
3
12 reps
60%
5
Good Morning
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
77.5%
2
Romanian Deadlift (Barbell)
2
5 reps
77.5%
3
Back Extension
3
12 reps
60%
4
Pendlay Row
3
12 reps
60%
5
Good Morning
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
70%
2
Romanian Deadlift (Barbell)
2
8 reps
70%
3
Back Extension
3
10 reps
65%
4
Pendlay Row
3
10 reps
65%
5
Good Morning
3
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
75%
2
Romanian Deadlift (Barbell)
2
6 reps
75%
3
Back Extension
3
10 reps
65%
4
Pendlay Row
3
10 reps
65%
5
Good Morning
3
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
80%
2
Romanian Deadlift (Barbell)
2
4 reps
80%
3
Back Extension
3
10 reps
65%
4
Pendlay Row
3
10 reps
65%
5
Good Morning
3
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
72.5%
2
Romanian Deadlift (Barbell)
2
7 reps
72.5%
3
Back Extension
3
10 reps
65%
4
Pendlay Row
3
10 reps
65%
5
Good Morning
3
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
77.5%
2
Romanian Deadlift (Barbell)
2
5 reps
77.5%
3
Back Extension
3
10 reps
65%
4
Pendlay Row
3
10 reps
65%
5
Good Morning
3
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
85%
2
Romanian Deadlift (Barbell)
2
3 reps
85%
3
Back Extension
3
10 reps
65%
4
Pendlay Row
3
10 reps
65%
5
Good Morning
3
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
75%
2
Romanian Deadlift (Barbell)
2
6 reps
75%
3
Back Extension
3
8 reps
70%
4
Pendlay Row
3
8 reps
70%
5
Good Morning
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
80%
2
Romanian Deadlift (Barbell)
2
4 reps
80%
3
Back Extension
3
8 reps
70%
4
Pendlay Row
3
8 reps
70%
5
Good Morning
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
95%
2
Romanian Deadlift (Barbell)
2
2 reps
95%
3
Back Extension
3
8 reps
70%
4
Pendlay Row
3
8 reps
70%
5
Good Morning
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
77.5%
2
Romanian Deadlift (Barbell)
2
5 reps
77.5%
3
Back Extension
3
8 reps
70%
4
Pendlay Row
3
8 reps
70%
5
Good Morning
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
85%
2
Romanian Deadlift (Barbell)
2
3 reps
85%
3
Back Extension
3
8 reps
70%
4
Pendlay Row
3
8 reps
70%
5
Good Morning
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
100%
2
Romanian Deadlift (Barbell)
2
1 reps
100%
3
Back Extension
3
8 reps
70%
4
Pendlay Row
3
8 reps
70%
5
Good Morning
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
65%
2
Overhead Extension (Dumbbell)
2
10 reps
65%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Shrug (Dumbbell)
3
12 reps
60%
5
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
70%
2
Overhead Extension (Dumbbell)
2
8 reps
70%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Shrug (Dumbbell)
3
12 reps
60%
5
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
75%
2
Overhead Extension (Dumbbell)
2
6 reps
75%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Shrug (Dumbbell)
3
12 reps
60%
5
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
9 reps
67.5%
2
Overhead Extension (Dumbbell)
2
9 reps
67.5%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Shrug (Dumbbell)
3
12 reps
60%
5
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
7 reps
72.5%
2
Overhead Extension (Dumbbell)
2
7 reps
72.5%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Shrug (Dumbbell)
3
12 reps
60%
5
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
77.5%
2
Overhead Extension (Dumbbell)
2
5 reps
77.5%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Shrug (Dumbbell)
3
12 reps
60%
5
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
70%
2
Overhead Extension (Dumbbell)
2
8 reps
70%
3
Lateral Raise (Dumbbell)
3
10 reps
65%
4
Shrug (Dumbbell)
3
10 reps
65%
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
70%
2
Overhead Extension (Dumbbell)
2
6 reps
70%
3
Lateral Raise (Dumbbell)
3
10 reps
65%
4
Shrug (Dumbbell)
3
10 reps
65%
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4 reps
80%
2
Overhead Extension (Dumbbell)
2
4 reps
80%
3
Lateral Raise (Dumbbell)
3
10 reps
65%
4
Shrug (Dumbbell)
3
10 reps
65%
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
7 reps
72.5%
2
Overhead Extension (Dumbbell)
2
7 reps
72.5%
3
Lateral Raise (Dumbbell)
3
10 reps
65%
4
Shrug (Dumbbell)
3
10 reps
65%
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
77.5%
2
Overhead Extension (Dumbbell)
2
5 reps
77.5%
3
Lateral Raise (Dumbbell)
3
10 reps
65%
4
Shrug (Dumbbell)
3
10 reps
65%
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3 reps
85%
2
Overhead Extension (Dumbbell)
2
3 reps
85%
3
Lateral Raise (Dumbbell)
3
10 reps
65%
4
Shrug (Dumbbell)
3
10 reps
65%
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
70%
2
Overhead Extension (Dumbbell)
2
6 reps
70%
3
Lateral Raise (Dumbbell)
3
8 reps
70%
4
Shrug (Dumbbell)
3
8 reps
70%
5
Pull-Up (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4 reps
80%
2
Overhead Extension (Dumbbell)
2
4 reps
80%
3
Lateral Raise (Dumbbell)
3
8 reps
70%
4
Shrug (Dumbbell)
3
8 reps
70%
5
Pull-Up (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
95%
2
Overhead Extension (Dumbbell)
2
2 reps
95%
3
Lateral Raise (Dumbbell)
3
8 reps
70%
4
Shrug (Dumbbell)
3
8 reps
70%
5
Pull-Up (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
77.5%
2
Overhead Extension (Dumbbell)
2
5 reps
77.5%
3
Lateral Raise (Dumbbell)
3
8 reps
70%
4
Shrug (Dumbbell)
3
8 reps
70%
5
Pull-Up (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3 reps
85%
2
Overhead Extension (Dumbbell)
2
3 reps
85%
3
Lateral Raise (Dumbbell)
3
8 reps
70%
4
Shrug (Dumbbell)
3
8 reps
70%
5
Pull-Up (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1 reps
100%
2
Overhead Extension (Dumbbell)
2
1 reps
100%
3
Lateral Raise (Dumbbell)
3
8 reps
70%
4
Shrug (Dumbbell)
3
8 reps
70%
5
Pull-Up (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
65%
2
Front Squat (Barbell)
2
10 reps
65%
3
Leg Extension
3
12 reps
60%
4
Walking Lunge (Dumbbell)
3
12 reps
60%
5
Hip Thrust (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
70%
2
Front Squat (Barbell)
2
8 reps
70%
3
Leg Extension
3
12 reps
60%
4
Walking Lunge (Dumbbell)
3
12 reps
60%
5
Hip Thrust (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Front Squat (Barbell)
2
6 reps
75%
3
Leg Extension
3
12 reps
60%
4
Walking Lunge (Dumbbell)
3
12 reps
60%
5
Hip Thrust (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
9 reps
67.5%
2
Front Squat (Barbell)
2
9 reps
67.5%
3
Leg Extension
3
12 reps
60%
4
Walking Lunge (Dumbbell)
3
12 reps
60%
5
Hip Thrust (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
72.5%
2
Front Squat (Barbell)
2
7 reps
72.5%
3
Leg Extension
3
12 reps
60%
4
Walking Lunge (Dumbbell)
3
12 reps
60%
5
Hip Thrust (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
77.5%
2
Front Squat (Barbell)
2
5 reps
77.5%
3
Leg Extension
3
12 reps
60%
4
Walking Lunge (Dumbbell)
3
12 reps
60%
5
Hip Thrust (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
70%
2
Front Squat (Barbell)
2
8 reps
70%
3
Leg Extension
3
10 reps
65%
4
Walking Lunge (Dumbbell)
3
10 reps
65%
5
Hip Thrust (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Front Squat (Barbell)
2
6 reps
75%
3
Leg Extension
3
12 reps
65%
4
Walking Lunge (Dumbbell)
3
12 reps
65%
5
Hip Thrust (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
80%
2
Front Squat (Barbell)
2
4 reps
80%
3
Leg Extension
3
10 reps
65%
4
Walking Lunge (Dumbbell)
3
10 reps
65%
5
Hip Thrust (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
72.5%
2
Front Squat (Barbell)
2
7 reps
72.5%
3
Leg Extension
3
10 reps
65%
4
Walking Lunge (Dumbbell)
3
10 reps
65%
5
Hip Thrust (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
77.5%
2
Front Squat (Barbell)
2
5 reps
77.5%
3
Leg Extension
3
10 reps
65%
4
Walking Lunge (Dumbbell)
3
10 reps
65%
5
Hip Thrust (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
85%
2
Front Squat (Barbell)
2
3 reps
85%
3
Leg Extension
3
10 reps
65%
4
Walking Lunge (Dumbbell)
3
10 reps
65%
5
Hip Thrust (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Front Squat (Barbell)
2
6 reps
75%
3
Leg Extension
3
8 reps
70%
4
Walking Lunge (Dumbbell)
3
8 reps
70%
5
Hip Thrust (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
80%
2
Front Squat (Barbell)
2
4 reps
80%
3
Leg Extension
3
8 reps
70%
4
Walking Lunge (Dumbbell)
3
8 reps
70%
5
Hip Thrust (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
95%
2
Front Squat (Barbell)
2
2 reps
95%
3
Leg Extension
3
8 reps
70%
4
Walking Lunge (Dumbbell)
3
8 reps
70%
5
Hip Thrust (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
77.5%
2
Front Squat (Barbell)
2
5 reps
77.5%
3
Leg Extension
3
8 reps
70%
4
Walking Lunge (Dumbbell)
3
8 reps
70%
5
Hip Thrust (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
85%
2
Front Squat (Barbell)
2
3 reps
85%
3
Leg Extension
3
8 reps
70%
4
Walking Lunge (Dumbbell)
3
8 reps
70%
5
Hip Thrust (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
100%
2
Front Squat (Barbell)
2
1 reps
100%
3
Leg Extension
3
8 reps
70%
4
Walking Lunge (Dumbbell)
3
8 reps
70%
5
Hip Thrust (Bodyweight)
3
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
10 Reps
65%
2
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
65%
3
Seated Row (Machine)
3 Sets
12 Reps
60%
4
Tricep Extension (Cable)
3 Sets
12 Reps
60%
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
60%
Day 2
1
Deadlift (Barbell)
2 Sets
10 Reps
65%
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
65%
3
Back Extension
3 Sets
12 Reps
60%
4
Pendlay Row
3 Sets
12 Reps
60%
5
Good Morning
3 Sets
12 Reps
60%
Day 3
1
Overhead Press (Barbell)
2 Sets
10 Reps
65%
2
Overhead Extension (Dumbbell)
2 Sets
10 Reps
65%
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
60%
4
Shrug (Dumbbell)
3 Sets
12 Reps
60%
5
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
2 Sets
10 Reps
65%
2
Front Squat (Barbell)
2 Sets
10 Reps
65%
3
Leg Extension
3 Sets
12 Reps
60%
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
60%
5
Hip Thrust (Bodyweight)
3 Sets
12 Reps
-