logo
BoostcampPNG

Juggernaut 2.0 w/ Accessories/Deloads

by Shay Barnes
3 athletes joined

Program Description

Juggernaut 2.0 with bodybuilding accessories and deload after each wave. Use 90% of 1RM as "Working Max" for each wave.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 21, 2025 02:58
  • Last Edited
    Jun 18, 2025 12:10

Summary

Unlock your strength potential with Juggernaut 2.0, a comprehensive 16-week program designed for serious lifters. Training four days a week, this program combines heavy compound lifts with accessory movements to build muscle and enhance performance. Each session is strategically structured to include deloads, ensuring you recover effectively while pushing your limits. Equip yourself with the tools to elevate your training and achieve your fitness goals!
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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
60%
2
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Extension (EZ Bar)
2
12 reps
RPE 6
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
4
Chest Fly (Dumbbell)
2
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
65%
2
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Extension (EZ Bar)
2
12 reps
RPE 6
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
4
Chest Fly (Dumbbell)
2
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
70%
2
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Extension (EZ Bar)
2
12 reps
RPE 6
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
4
Chest Fly (Dumbbell)
2
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
75%
2
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Extension (EZ Bar)
2
12 reps
RPE 6
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
4
Chest Fly (Dumbbell)
2
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
60%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Squat (Barbell)
1
AMRAP
75%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hamstring Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
3
Leg Extension
2
12 reps
RPE 6
4
Hamstring Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
65%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Squat (Barbell)
1
AMRAP
80%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hamstring Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
3
Leg Extension
2
12 reps
RPE 6
4
Hamstring Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
70%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Squat (Barbell)
1
AMRAP
85%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hamstring Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
3
Leg Extension
2
12 reps
RPE 6
4
Hamstring Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
75%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Squat (Barbell)
1
AMRAP
90%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hamstring Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
3
Leg Extension
2
12 reps
RPE 6
4
Hamstring Curl
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
60%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
4
Overhead Extension (EZ Bar)
2
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
4
Overhead Extension (EZ Bar)
2
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
4
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
4
Overhead Extension (EZ Bar)
2
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
3 reps
75%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Overhead Extension (EZ Bar)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
4
Overhead Extension (EZ Bar)
2
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
60%
2
Glute-Ham Raise
3
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Glute-Ham Raise
3
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Glute-Ham Raise
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Glute-Ham Raise
2
12 reps
RPE 6
3
Seated Row (Cable)
2
12 reps
RPE 6
4
Lat Pulldown
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
65%
2
Glute-Ham Raise
3
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Glute-Ham Raise
3
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Glute-Ham Raise
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Glute-Ham Raise
2
12 reps
RPE 6
3
Seated Row (Cable)
2
12 reps
RPE 6
4
Lat Pulldown
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
70%
2
Glute-Ham Raise
3
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
Glute-Ham Raise
3
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Glute-Ham Raise
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Glute-Ham Raise
2
12 reps
RPE 6
3
Seated Row (Cable)
2
12 reps
RPE 6
4
Lat Pulldown
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
3 reps
75%
2
Glute-Ham Raise
3
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Glute-Ham Raise
3
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Glute-Ham Raise
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Glute-Ham Raise
2
12 reps
RPE 6
3
Seated Row (Cable)
2
12 reps
RPE 6
4
Lat Pulldown
2
12 reps
RPE 6
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
60%
2
Overhead Extension (EZ Bar)
3 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
10 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
10 Reps
60%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Overhead Extension (EZ Bar)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
5 Sets
10 Reps
60%
2
Glute-Ham Raise
3 Sets
12 Reps
@7
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8