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Super Squats

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Program Description

Super squats... -Add 5 to 10 lbs on every squat session -Add weight to every exercise to maintain level of difficulty throughout the weeks

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Olympic Weightlifting, Powerbuilding, Bodybuilding, Powerlifting, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 29, 2025 04:45
  • Last Edited
    Apr 05, 2025 02:11
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Alternating Dumbell Press
1
3
1
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
4
Upright Row (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
5
Alternating Dumbbell Curl
1
1
3
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 10
6A
Squat (Barbell)
5
5 reps
RPE 7
6B
Pullover (EZ Bar)
5
10 reps
RPE 5
7
Lying Leg Raise
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Press
1
2
10 reps
10 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 5
RPE 7
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 5
RPE 7
4
Standing Curl
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
20 reps
RPE 1
RPE 3
RPE 5
RPE 5
RPE 10
6
Rader Chest Pull
1
20 reps
RPE 5
7
Stiff Leg Deadlift
1
15 reps
RPE 7
8
Rader Chest Pull
1
20 reps
RPE 5
9
Calf Raise (Machine)
1
2
20 reps
20 reps
RPE 5
RPE 7
10
Abs Crunch (Weighted)
1
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 10
2
Clean and Jerk
1
1 reps
RPE 10
3
Ab Work
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 10
2
Clean and Jerk
1
1 reps
RPE 10
3
Ab Work
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 10
2
Clean and Jerk
1
1 reps
RPE 10
3
Ab Work
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 10
2
Clean and Jerk
1
1 reps
RPE 10
3
Ab Work
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 10
2
Clean and Jerk
1
1 reps
RPE 10
3
Ab Work
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 10
2
Clean and Jerk
1
1 reps
RPE 10
3
Ab Work
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
2
1
1
1
3
1
2 reps
2 reps
2 reps
1 reps
1 reps
1 reps
60%
65%
70%
75%
80%
60%
2
Clean and Jerk
1
1
1
1
2
2 reps
2 reps
2 reps
1 reps
1 reps
50%
60%
70%
70%
80%
3
Ab Wheel
1
2
5 reps
10 reps
RPE 5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1
3
2
2 reps
2 reps
2 reps
2 reps
1 reps
1 reps
60%
65%
70%
75%
80%
85%
2
Clean and Jerk
1
1
1
1
1
1
2 reps
2 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
70%
80%
85%
3
Ab Wheel
1
2
5 reps
10 reps
RPE 5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
2
2
2
2 reps
2 reps
2 reps
1 reps
1 reps
65%
70%
75%
80%
85%
2
Clean and Jerk
1
1
1
1
2
2 reps
2 reps
2 reps
1 reps
1 reps
50%
60%
70%
70%
80%
3
Ab Wheel
1
2
5 reps
10 reps
RPE 5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
2
1
1
1
2
1
1
3 reps
2 reps
2 reps
2 reps
2 reps
2 reps
1 reps
60%
65%
70%
75%
80%
85%
60%
2
Clean and Jerk
1
1
1
1
2
2 reps
2 reps
2 reps
1 reps
1 reps
50%
60%
70%
70%
80%
3
Ab Wheel
1
2
5 reps
10 reps
RPE 5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
65%
70%
75%
80%
85%
2
Clean and Jerk
1
1
1
1
2
2 reps
2 reps
2 reps
1 reps
1 reps
50%
60%
70%
70%
80%
3
Ab Wheel
1
2
5 reps
10 reps
RPE 5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
2
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
60%
65%
70%
75%
80%
85%
90%
95%
2
Clean and Jerk
1
1
1
1
2
2 reps
2 reps
2 reps
1 reps
1 reps
50%
60%
70%
70%
80%
3
Ab Wheel
1
2
5 reps
10 reps
RPE 5
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Seated Behind The Neck Press
1 Set
2 Sets
10 Reps
10 Reps
@5
@7
2
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@5
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@5
@7
4
Standing Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@10
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
1 Reps
20 Reps
@1
@3
@5
@5
@10
6
Rader Chest Pull
1 Set
20 Reps
@5
7
Stiff Leg Deadlift
1 Set
15 Reps
@7
8
Rader Chest Pull
1 Set
20 Reps
@5
9
Calf Raise (Machine)
1 Set
2 Sets
20 Reps
20 Reps
@5
@7
10
Abs Crunch (Weighted)
1 Set
25 Reps
@7
Day 2
1
Seated Behind The Neck Press
1 Set
2 Sets
10 Reps
10 Reps
@5
@7
2
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@5
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@5
@7
4
Standing Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@10
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
1 Reps
20 Reps
@1
@3
@5
@5
@10
6
Rader Chest Pull
1 Set
20 Reps
@5
7
Stiff Leg Deadlift
1 Set
15 Reps
@7
8
Rader Chest Pull
1 Set
20 Reps
@5
9
Calf Raise (Machine)
1 Set
2 Sets
20 Reps
20 Reps
@5
@7
10
Abs Crunch (Weighted)
1 Set
25 Reps
@7
Day 3
1
Seated Behind The Neck Press
1 Set
2 Sets
10 Reps
10 Reps
@5
@7
2
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@5
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@5
@7
4
Standing Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@10
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
1 Reps
20 Reps
@1
@3
@5
@5
@10
6
Rader Chest Pull
1 Set
20 Reps
@5
7
Stiff Leg Deadlift
1 Set
15 Reps
@7
8
Rader Chest Pull
1 Set
20 Reps
@5
9
Calf Raise (Machine)
1 Set
2 Sets
20 Reps
20 Reps
@5
@7
10
Abs Crunch (Weighted)
1 Set
25 Reps
@7
Day 4
1
Seated Behind The Neck Press
1 Set
2 Sets
10 Reps
10 Reps
@5
@7
2
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@5
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@5
@7
4
Standing Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@10
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
1 Reps
20 Reps
@1
@3
@5
@5
@10
6
Rader Chest Pull
1 Set
20 Reps
@5
7
Stiff Leg Deadlift
1 Set
15 Reps
@7
8
Rader Chest Pull
1 Set
20 Reps
@5
9
Calf Raise (Machine)
1 Set
2 Sets
20 Reps
20 Reps
@5
@7
10
Abs Crunch (Weighted)
1 Set
25 Reps
@7