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BoostcampPNG

Full Body - GZCLP

by Aswin Pradeep
27 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
    Feb 26, 2025 10:15

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Quadriceps
10.4%
Hamstrings
9.3%
Front Delts
9.1%
Glutes
8.8%
Triceps
8.5%
Chest
8.5%
Middle Delts
7.2%
Abs
6.4%
Lats
5.7%
Lower Back
5.1%
Rear Delts
2.5%
Adductors
2.1%
Calves
1.6%
Biceps
1.2%
Abductors
1%
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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)
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