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Godkiller

by Brandon H.
6 athletes joined

Program Description

Build strength in the big four lifts while also adding size.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 28, 2024 09:44
  • Last Edited
    Jun 18, 2025 11:43

Summary

Unleash your inner warrior with the Godkiller program, a 12-week journey designed to sculpt your physique and push your limits. Committing to five days a week, you'll tackle a blend of compound lifts and accessory work, focusing on strength and hypertrophy. Each session is meticulously crafted to challenge your muscles, featuring exercises like squats, deadlifts, and bench presses, ensuring you build a powerful foundation. Get ready to transform your body and elevate your performance—it's time to become the strongest version of yourself!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
20 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 9
5
Hamstring Curl
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
20 reps
RPE 8
4
Leg Extension
3
20 reps
RPE 9
5
Hamstring Curl
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Press
3
20 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Hamstring Curl
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Tempo Squat (Barbell)
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Tempo Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hamstring Curl
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Tempo Squat (Barbell)
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Leg Press
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Hamstring Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hamstring Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Squat (Paused)
3
5 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hamstring Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7
2
Squat (Paused)
3
4 reps
RPE 7
3
Leg Press
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hamstring Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Squat (Paused)
3
4 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Squat (Paused)
3
4 reps
RPE 9
3
Leg Press
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hamstring Curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
RPE 7
2A
Lat Pulldown
3
15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Hammer Curl
8
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
8
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
RPE 8
2A
Lat Pulldown
3
15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Hammer Curl
8
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
8
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
RPE 9
2A
Lat Pulldown
3
15 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Hammer Curl
8
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
8
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
RPE 7
2A
Lat Pulldown
4
12 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Hammer Curl
8
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
8
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
RPE 8
2A
Lat Pulldown
4
12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
8
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
8
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
RPE 7
2A
Lat Pulldown
4
12 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Hammer Curl
8
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
8
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4 reps
RPE 7
2A
Lat Pulldown
4
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Hammer Curl
8
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
8
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4 reps
RPE 8
2A
Lat Pulldown
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 8
5
Hammer Curl
8
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
8
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
4 reps
4 reps
RPE 9
RPE 8
2A
Lat Pulldown
4
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Hammer Curl
8
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
8
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
2 reps
RPE 7
2A
Lat Pulldown
4
8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 7
5
Hammer Curl
8
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
8
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
2 reps
RPE 8
2A
Lat Pulldown
4
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 8
5
Hammer Curl
8
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
8
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
2 reps
RPE 9
2A
Lat Pulldown
4
8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Seated Row (Cable)
4
10 reps
RPE 9
5
Hammer Curl
8
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
8
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
RPE 7
2
Zercher Squat (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
RPE 8
2
Zercher Squat (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
RPE 9
2
Zercher Squat (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
RPE 7
2
Zercher Squat (Barbell)
3
8 reps
RPE 7
3
Back Extension (Weighted)
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
RPE 8
2
Zercher Squat (Barbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
RPE 7
2
Zercher Squat (Barbell)
3
8 reps
RPE 7
3
Back Extension (Weighted)
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Lying Leg Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Stiff Leg Deadlift
3
10 reps
RPE 9
3
Back Extension (Weighted)
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Back Extension (Weighted)
3
8 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Stiff Leg Deadlift
4
8 reps
RPE 9
3
Back Extension (Weighted)
3
8 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 7
2A
Lat Pulldown (Close Grip)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
3
15 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
8
15 reps
RPE 9
6
Dip (Weighted)
8
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
2A
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
3
Bench Press (Close Grip)
3
15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
8
15 reps
RPE 9
6
Dip (Weighted)
8
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 9
2A
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
3
Bench Press (Close Grip)
3
15 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
8
15 reps
RPE 9
6
Dip (Weighted)
8
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6 reps
RPE 7
2A
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
3
Bench Press (Close Grip)
3
12 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
6
Dip (Weighted)
8
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6 reps
RPE 8
2A
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Bench Press (Close Grip)
3
12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
8
12 reps
RPE 8
6
Dip (Weighted)
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6 reps
RPE 7
2A
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
3
Bench Press (Close Grip)
3
12 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
8
12 reps
RPE 7
6
Dip (Weighted)
8
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
4 reps
RPE 7
2A
Lat Pulldown (Close Grip)
4
8 reps
RPE 7
3
Bench Press (Close Grip)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
8
10 reps
RPE 7
6
Dip (Weighted)
8
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
4 reps
RPE 8
2A
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
8
10 reps
RPE 8
6
Dip (Weighted)
8
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
4 reps
RPE 9
2A
Lat Pulldown (Close Grip)
4
8 reps
RPE 9
3
Bench Press (Close Grip)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
7
1
10 reps
10 reps
RPE 9
RPE 8
6
Dip (Weighted)
8
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
2 reps
RPE 7
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
5
Hammer Curl
8
8 reps
RPE 7
6
Dip (Weighted)
8
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
2 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
7
1
8 reps
8 reps
RPE 8
RPE 7
6
Dip (Weighted)
8
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
2 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 9
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
5
Hammer Curl
8
8 reps
RPE 9
6
Dip (Weighted)
8
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
2A
Upright Row (Cable)
4
20 reps
RPE 9
3
Alternating Dumbbell Curl
4
20 reps
RPE 9
4
French Press
4
20 reps
RPE 9
5
Push Up
4
RPE 10
6
Chin-Up (Bodyweight)
4
RPE 10
7
Leg Raise (Captain's Chair)
4
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
2A
Upright Row (Cable)
4
20 reps
RPE 9
3
Alternating Dumbbell Curl
4
20 reps
RPE 9
4
French Press
4
20 reps
RPE 9
5
Push Up
4
RPE 10
6
Chin-Up (Bodyweight)
4
RPE 10
7
Leg Raise (Captain's Chair)
4
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
2A
Upright Row (Cable)
4
20 reps
RPE 9
3
Alternating Dumbbell Curl
4
20 reps
RPE 9
4
French Press
4
20 reps
RPE 9
5
Push Up
4
RPE 10
6
Chin-Up (Bodyweight)
4
RPE 10
7
Leg Raise (Captain's Chair)
4
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
2A
Upright Row (Cable)
4
20 reps
RPE 7
3
Alternating Dumbbell Curl
4
20 reps
RPE 7
4
French Press
4
20 reps
RPE 7
5
Push Up
4
RPE 10
6
Chin-Up (Bodyweight)
4
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
2A
Upright Row (Cable)
4
20 reps
RPE 8
3
Alternating Dumbbell Curl
4
20 reps
RPE 8
4
French Press
4
20 reps
RPE 8
5
Push Up
4
RPE 10
6
Chin-Up (Bodyweight)
4
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
2A
Upright Row (Cable)
4
20 reps
RPE 7
3
Alternating Dumbbell Curl
4
20 reps
RPE 7
4
French Press
4
20 reps
RPE 7
5
Push Up
4
RPE 10
6
Chin-Up (Bodyweight)
4
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
2A
Upright Row (Cable)
4
20 reps
RPE 7
3
Alternating Dumbbell Curl
4
20 reps
RPE 7
4
French Press
4
20 reps
RPE 7
5
Push Up
4
RPE 10
6
Chin-Up (Weighted)
4
RPE 10
7
Cable Crunch
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
2A
Upright Row (Cable)
4
20 reps
RPE 8
3
Alternating Dumbbell Curl
4
20 reps
RPE 8
4
French Press
4
20 reps
RPE 8
5
Push Up
4
RPE 10
6
Chin-Up (Weighted)
4
RPE 10
7
Cable Crunch
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
2A
Upright Row (Cable)
3
1
20 reps
20 reps
RPE 9
RPE 8
3
Alternating Dumbbell Curl
4
20 reps
RPE 9
4
French Press
3
1
20 reps
20 reps
RPE 9
RPE 8
5
Push Up
4
RPE 10
6
Chin-Up (Weighted)
4
RPE 10
7
Cable Crunch
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
2A
Upright Row (Cable)
4
12 reps
RPE 7
3
Alternating Dumbbell Curl
4
15 reps
RPE 7
4
French Press
4
15 reps
RPE 7
5
Push Up
4
RPE 10
6
Chin-Up (Bodyweight)
4
RPE 10
7
Leg Raise (Captain's Chair)
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2A
Upright Row (Cable)
4
12 reps
RPE 8
3
Alternating Dumbbell Curl
4
15 reps
RPE 8
4
French Press
4
15 reps
RPE 8
5
Push Up
4
RPE 10
6
Chin-Up (Bodyweight)
4
RPE 10
7
Leg Raise (Captain's Chair)
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
2A
Upright Row (Cable)
4
12 reps
RPE 9
3
Alternating Dumbbell Curl
4
15 reps
RPE 9
4
French Press
4
15 reps
RPE 9
5
Push Up
4
RPE 10
6
Chin-Up (Bodyweight)
4
RPE 10
7
Leg Raise (Captain's Chair)
4
20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Leg Press
3 Sets
20 Reps
@7
4
Leg Extension
3 Sets
20 Reps
@9
5
Hamstring Curl
3 Sets
20 Reps
@9
Day 2
1A
Bench Press (Barbell)
3 Sets
10 Reps
@7
2A
Lat Pulldown
3 Sets
15 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@7
5
Hammer Curl
8 Sets
15 Reps
@9
6
Tricep Rope Push Down (Cable)
8 Sets
15 Reps
@9
Day 3
1
Deadlift (Deficit)
3 Sets
10 Reps
@7
2
Zercher Squat (Barbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@9
4
Back Extension (Weighted)
3 Sets
15 Reps
@9
5
Lying Leg Curl
3 Sets
15 Reps
@9
Day 4
1A
Overhead Press (Barbell)
3 Sets
8 Reps
@7
2A
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@7
3
Bench Press (Close Grip)
3 Sets
15 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
@7
5
Bicep Curl (EZ Bar)
8 Sets
15 Reps
@9
6
Dip (Weighted)
8 Sets
15 Reps
@9
Day 5
1A
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@9
2A
Upright Row (Cable)
4 Sets
20 Reps
@9
3
Alternating Dumbbell Curl
4 Sets
20 Reps
@9
4
French Press
4 Sets
20 Reps
@9
5
Push Up
4 Sets
@10
6
Chin-Up (Bodyweight)
4 Sets
@10
7
Leg Raise (Captain's Chair)
4 Sets
@10