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BoostcampPNG

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
    May 08, 2024 02:28
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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