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BoostcampPNG

Full Body - GZCLP

by Aswin Pradeep
19 athletes joined

Program Description

Full body Linear -DUP Progression based on GZCL principle with twice recommended base volume for T3 accessory lifts and support muscles.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 23, 2024 04:46
  • Last Edited
    Sep 10, 2024 04:20
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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)
5
3 reps
RPE 8-9
2
Pendlay Row
3
3-5 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
3-5 reps
RPE 8-9
4
Arnold Press
4
8+ reps
RPE 8-9
5
Good Morning
4
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Abductor (Machine)
2
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8-9
2
Pendlay Row
3
3-5 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
3-5 reps
RPE 8-9
4
Arnold Press
4
8+ reps
RPE 8-9
5
Good Morning
4
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Abductor (Machine)
2
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8-9
2
Pendlay Row
3
3-5 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
3-5 reps
RPE 8-9
4
Arnold Press
4
8+ reps
RPE 8-9
5
Good Morning
4
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Abductor (Machine)
2
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8-9
2
Pendlay Row
3
3-5 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
3-5 reps
RPE 8-9
4
Arnold Press
4
8+ reps
RPE 8-9
5
Good Morning
4
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Abductor (Machine)
2
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8-9
2
Pendlay Row
3
3-5 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
3-5 reps
RPE 8-9
4
Arnold Press
4
8+ reps
RPE 8-9
5
Good Morning
4
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Abductor (Machine)
2
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8-9
2
Pendlay Row
3
3-5 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
3-5 reps
RPE 8-9
4
Arnold Press
4
8+ reps
RPE 8-9
5
Good Morning
4
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Abductor (Machine)
2
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8-9
2
Pendlay Row
3
3-5 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
3-5 reps
RPE 8-9
4
Arnold Press
4
8+ reps
RPE 8-9
5
Good Morning
4
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Abductor (Machine)
2
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8-9
2
Pendlay Row
3
3-5 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
3-5 reps
RPE 8-9
4
Arnold Press
4
8+ reps
RPE 8-9
5
Good Morning
4
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Abductor (Machine)
2
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8-9
2
Pendlay Row
3
3-5 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
3-5 reps
RPE 8-9
4
Arnold Press
4
8+ reps
RPE 8-9
5
Good Morning
4
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Abductor (Machine)
2
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8-9
2
Pendlay Row
3
3-5 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
3-5 reps
RPE 8-9
4
Arnold Press
4
8+ reps
RPE 8-9
5
Good Morning
4
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Abductor (Machine)
2
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8-9
2
Pendlay Row
3
3-5 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
3-5 reps
RPE 8-9
4
Arnold Press
4
8+ reps
RPE 8-9
5
Good Morning
4
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Abductor (Machine)
2
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8-9
2
Pendlay Row
3
3-5 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
3-5 reps
RPE 8-9
4
Arnold Press
4
8+ reps
RPE 8-9
5
Good Morning
4
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Abductor (Machine)
2
15+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8-9
2
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Dumbbell Row
4
8+ reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 8-9
5
Leg Press
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Face Pull
2
15+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8-9
2
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Dumbbell Row
4
8+ reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 8-9
5
Leg Press
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Face Pull
2
15+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8-9
2
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Dumbbell Row
4
8+ reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 8-9
5
Leg Press
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Face Pull
2
15+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8-9
2
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Dumbbell Row
4
8+ reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 8-9
5
Leg Press
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Face Pull
2
15+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8-9
2
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Dumbbell Row
4
8+ reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 8-9
5
Leg Press
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Face Pull
2
15+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8-9
2
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Dumbbell Row
4
8+ reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 8-9
5
Leg Press
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Face Pull
2
15+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8-9
2
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Dumbbell Row
4
8+ reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 8-9
5
Leg Press
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Face Pull
2
15+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8-9
2
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Dumbbell Row
4
8+ reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 8-9
5
Leg Press
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Face Pull
2
15+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8-9
2
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Dumbbell Row
4
8+ reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 8-9
5
Leg Press
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Face Pull
2
15+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8-9
2
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Dumbbell Row
4
8+ reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 8-9
5
Leg Press
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Face Pull
2
15+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8-9
2
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Dumbbell Row
4
8+ reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 8-9
5
Leg Press
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Face Pull
2
15+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8-9
2
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
3
Dumbbell Row
4
8+ reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 8-9
5
Leg Press
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Face Pull
2
15+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
RPE 8-9
2
Bench Press (Dumbbell)
5
3 reps
RPE 8-9
3
Squat (Barbell)
3
3-5 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
4
8+ reps
RPE 8-9
5
Shoulder Press (Machine)
3
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Adductor (Machine)
2
15+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
RPE 8-9
2
Bench Press (Dumbbell)
5
3 reps
RPE 8-9
3
Squat (Barbell)
3
3-5 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
4
8+ reps
RPE 8-9
5
Shoulder Press (Machine)
3
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Adductor (Machine)
2
15+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
RPE 8-9
2
Bench Press (Dumbbell)
5
3 reps
RPE 8-9
3
Squat (Barbell)
3
3-5 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
4
8+ reps
RPE 8-9
5
Shoulder Press (Machine)
3
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Adductor (Machine)
2
15+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
RPE 8-9
2
Bench Press (Dumbbell)
5
3 reps
RPE 8-9
3
Squat (Barbell)
3
3-5 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
4
8+ reps
RPE 8-9
5
Shoulder Press (Machine)
3
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Adductor (Machine)
2
15+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
RPE 8-9
2
Bench Press (Dumbbell)
5
3 reps
RPE 8-9
3
Squat (Barbell)
3
3-5 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
4
8+ reps
RPE 8-9
5
Shoulder Press (Machine)
3
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Adductor (Machine)
2
15+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
RPE 8-9
2
Bench Press (Dumbbell)
5
3 reps
RPE 8-9
3
Squat (Barbell)
3
3-5 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
4
8+ reps
RPE 8-9
5
Shoulder Press (Machine)
3
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Adductor (Machine)
2
15+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
RPE 8-9
2
Bench Press (Dumbbell)
5
3 reps
RPE 8-9
3
Squat (Barbell)
3
3-5 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
4
8+ reps
RPE 8-9
5
Shoulder Press (Machine)
3
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Adductor (Machine)
2
15+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
RPE 8-9
2
Bench Press (Dumbbell)
5
3 reps
RPE 8-9
3
Squat (Barbell)
3
3-5 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
4
8+ reps
RPE 8-9
5
Shoulder Press (Machine)
3
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Adductor (Machine)
2
15+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
RPE 8-9
2
Bench Press (Dumbbell)
5
3 reps
RPE 8-9
3
Squat (Barbell)
3
3-5 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
4
8+ reps
RPE 8-9
5
Shoulder Press (Machine)
3
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Adductor (Machine)
2
15+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
RPE 8-9
2
Bench Press (Dumbbell)
5
3 reps
RPE 8-9
3
Squat (Barbell)
3
3-5 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
4
8+ reps
RPE 8-9
5
Shoulder Press (Machine)
3
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Adductor (Machine)
2
15+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
RPE 8-9
2
Bench Press (Dumbbell)
5
3 reps
RPE 8-9
3
Squat (Barbell)
3
3-5 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
4
8+ reps
RPE 8-9
5
Shoulder Press (Machine)
3
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Adductor (Machine)
2
15+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
RPE 8-9
2
Bench Press (Dumbbell)
5
3 reps
RPE 8-9
3
Squat (Barbell)
3
3-5 reps
RPE 8-9
4
Romanian Deadlift (Barbell)
4
8+ reps
RPE 8-9
5
Shoulder Press (Machine)
3
10+ reps
RPE 8-9
6
Leg Extension
2
15+ reps
RPE 8-9
7
Lying Leg Curl
2
15+ reps
RPE 8-9
8
Hip Thrust
2
15+ reps
RPE 8-9
9
Seated Calf Raise
2
15+ reps
RPE 8-9
10
Abs Crunch (Machine)
2
15+ reps
RPE 8-9
11
Wood Chop
2
15+ reps
RPE 8-9
12
Hip Adductor (Machine)
2
15+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
3-5 reps
RPE 8-9
3
Front Squat (Barbell)
4
8+ reps
RPE 8-9
4
Chest Press (Machine)
3
10+ reps
RPE 8-9
5
Chest Supported Row (Machine)
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Hammer Curl
2
15+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
3-5 reps
RPE 8-9
3
Front Squat (Barbell)
4
8+ reps
RPE 8-9
4
Chest Press (Machine)
3
10+ reps
RPE 8-9
5
Chest Supported Row (Machine)
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Hammer Curl
2
15+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
3-5 reps
RPE 8-9
3
Front Squat (Barbell)
4
8+ reps
RPE 8-9
4
Chest Press (Machine)
3
10+ reps
RPE 8-9
5
Chest Supported Row (Machine)
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Hammer Curl
2
15+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
3-5 reps
RPE 8-9
3
Front Squat (Barbell)
4
8+ reps
RPE 8-9
4
Chest Press (Machine)
3
10+ reps
RPE 8-9
5
Chest Supported Row (Machine)
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Hammer Curl
2
15+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
3-5 reps
RPE 8-9
3
Front Squat (Barbell)
4
8+ reps
RPE 8-9
4
Chest Press (Machine)
3
10+ reps
RPE 8-9
5
Chest Supported Row (Machine)
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Hammer Curl
2
15+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
3-5 reps
RPE 8-9
3
Front Squat (Barbell)
4
8+ reps
RPE 8-9
4
Chest Press (Machine)
3
10+ reps
RPE 8-9
5
Chest Supported Row (Machine)
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Hammer Curl
2
15+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
3-5 reps
RPE 8-9
3
Front Squat (Barbell)
4
8+ reps
RPE 8-9
4
Chest Press (Machine)
3
10+ reps
RPE 8-9
5
Chest Supported Row (Machine)
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Hammer Curl
2
15+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
3-5 reps
RPE 8-9
3
Front Squat (Barbell)
4
8+ reps
RPE 8-9
4
Chest Press (Machine)
3
10+ reps
RPE 8-9
5
Chest Supported Row (Machine)
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Hammer Curl
2
15+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
3-5 reps
RPE 8-9
3
Front Squat (Barbell)
4
8+ reps
RPE 8-9
4
Chest Press (Machine)
3
10+ reps
RPE 8-9
5
Chest Supported Row (Machine)
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Hammer Curl
2
15+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
3-5 reps
RPE 8-9
3
Front Squat (Barbell)
4
8+ reps
RPE 8-9
4
Chest Press (Machine)
3
10+ reps
RPE 8-9
5
Chest Supported Row (Machine)
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Hammer Curl
2
15+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
3-5 reps
RPE 8-9
3
Front Squat (Barbell)
4
8+ reps
RPE 8-9
4
Chest Press (Machine)
3
10+ reps
RPE 8-9
5
Chest Supported Row (Machine)
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Hammer Curl
2
15+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8-9
2
Standing Shoulder Press (Dumbbell)
3
3-5 reps
RPE 8-9
3
Front Squat (Barbell)
4
8+ reps
RPE 8-9
4
Chest Press (Machine)
3
10+ reps
RPE 8-9
5
Chest Supported Row (Machine)
3
10+ reps
RPE 8-9
6
Rear Delt Fly (Machine)
2
15+ reps
RPE 8-9
7
Chest Fly (Machine)
2
15+ reps
RPE 8-9
8
Dip (Assisted)
2
15+ reps
RPE 8-9
9
Chin-Up (Assisted)
2
15+ reps
RPE 8-9
10
Lateral Raise (Dumbbell)
2
15+ reps
RPE 8-9
11
Shrug (Dumbbell)
2
15+ reps
RPE 8-9
12
Hammer Curl
2
15+ reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@8-9
2
Pendlay Row
3 Sets
3-5 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
4
Arnold Press
4 Sets
8+ Reps
@8-9
5
Good Morning
4 Sets
10+ Reps
@8-9
6
Leg Extension
2 Sets
15+ Reps
@8-9
7
Lying Leg Curl
2 Sets
15+ Reps
@8-9
8
Hip Thrust
2 Sets
15+ Reps
@8-9
9
Seated Calf Raise
2 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
2 Sets
15+ Reps
@8-9
11
Wood Chop
2 Sets
15+ Reps
@8-9
12
Hip Abductor (Machine)
2 Sets
15+ Reps
@8-9
Day 2
1
Standing Shoulder Press (Dumbbell)
5 Sets
3 Reps
@8-9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@8-9
3
Dumbbell Row
4 Sets
8+ Reps
@8-9
4
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@8-9
5
Leg Press
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
2 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
2 Sets
15+ Reps
@8-9
8
Dip (Assisted)
2 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
2 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
2 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
2 Sets
15+ Reps
@8-9
12
Face Pull
2 Sets
15+ Reps
@8-9
Day 3
1
Pendlay Row
5 Sets
3 Reps
@8-9
2
Bench Press (Dumbbell)
5 Sets
3 Reps
@8-9
3
Squat (Barbell)
3 Sets
3-5 Reps
@8-9
4
Romanian Deadlift (Barbell)
4 Sets
8+ Reps
@8-9
5
Shoulder Press (Machine)
3 Sets
10+ Reps
@8-9
6
Leg Extension
2 Sets
15+ Reps
@8-9
7
Lying Leg Curl
2 Sets
15+ Reps
@8-9
8
Hip Thrust
2 Sets
15+ Reps
@8-9
9
Seated Calf Raise
2 Sets
15+ Reps
@8-9
10
Abs Crunch (Machine)
2 Sets
15+ Reps
@8-9
11
Wood Chop
2 Sets
15+ Reps
@8-9
12
Hip Adductor (Machine)
2 Sets
15+ Reps
@8-9
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@8-9
2
Standing Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@8-9
3
Front Squat (Barbell)
4 Sets
8+ Reps
@8-9
4
Chest Press (Machine)
3 Sets
10+ Reps
@8-9
5
Chest Supported Row (Machine)
3 Sets
10+ Reps
@8-9
6
Rear Delt Fly (Machine)
2 Sets
15+ Reps
@8-9
7
Chest Fly (Machine)
2 Sets
15+ Reps
@8-9
8
Dip (Assisted)
2 Sets
15+ Reps
@8-9
9
Chin-Up (Assisted)
2 Sets
15+ Reps
@8-9
10
Lateral Raise (Dumbbell)
2 Sets
15+ Reps
@8-9
11
Shrug (Dumbbell)
2 Sets
15+ Reps
@8-9
12
Hammer Curl
2 Sets
15+ Reps
@8-9