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Garou

by Cayse Q.
44 athletes joined
5.0
(1 rating)

Program Description

This was the first program I ran when started lifting weights when I found this app I couldn’t find so I will post it and remember to have fun(:

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 31, 2024 09:08
  • Last Edited
    Jun 18, 2025 09:40

Summary

Unleash your strength with the Garou program, a comprehensive 10-week training plan designed for dedicated lifters. Committing to six days a week, you'll engage in a variety of exercises that target major muscle groups, including the shoulders, chest, and core, utilizing equipment like barbells, dumbbells, and your body weight. Each session is crafted to push your limits and enhance your performance, ensuring you build muscle and increase power effectively. Get ready to transform your physique and elevate your training game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
3
10 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
8
Run
1
15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Front Raise
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
2
Push Up (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Front Raise
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@6
2
Pendlay Row
3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Decline Crunch
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 6
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Alternating Dumbbell Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Decline Sit Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
8
Run
1 Set
15 mins
@6
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
5
Reverse Pec Deck
2 Sets
1 Set
10 Reps
18 Reps
@8.5
@8.5
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Sit Up
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Leg Extension
3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Leg Curl
4 Sets
10 Reps
@8.5
5
Standing Calf Raise
4 Sets
12 Reps
@8.5
6
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Cayse Q.Man
a year ago
8 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
I went back and fixed the error on the program