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Juggernaut 2.0 w/ Accessories/Deloads

by Shay Barnes
2 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
    May 17, 2025 01:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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