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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
    Jun 24, 2025 10:15

Summary

Transform your squat game with the **Super Squats** program! Over 18 weeks, you'll train four days a week, focusing on foundational lifts like barbell squats, bench presses, and bent-over rows. This comprehensive plan is designed to build strength and muscle, targeting all major muscle groups while incorporating progressive intensity. Get ready to challenge yourself, improve your form, and achieve your fitness goals with a structured approach that keeps you motivated and on track!
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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
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