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BoostcampPNG

315 Bench Program

by Tal R.
1 athletes joined

Program Description

Build general strength based on boms raider program

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 04, 2024 06:57
  • Last Edited
    Sep 05, 2024 05:43
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 7
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Preacher Curl (Dumbbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
8-12 reps
4A
Lateral Raise (Dumbbell)
3
AMRAP
4B
Wrist Curls
3
10-15 reps
5
Deficit Push Up
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Preacher Curl (Dumbbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
8-12 reps
4A
Lateral Raise (Dumbbell)
3
AMRAP
4B
Wrist Curls
3
10-15 reps
5
Deficit Push Up
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Preacher Curl (Dumbbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
8-12 reps
4A
Lateral Raise (Dumbbell)
3
AMRAP
4B
Wrist Curls
3
10-15 reps
5
Deficit Push Up
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Preacher Curl (Dumbbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
8-12 reps
4A
Lateral Raise (Dumbbell)
3
AMRAP
4B
Wrist Curls
3
10-15 reps
5
Deficit Push Up
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Preacher Curl (Dumbbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
8-12 reps
4A
Lateral Raise (Dumbbell)
3
AMRAP
4B
Wrist Curls
3
10-15 reps
5
Deficit Push Up
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Preacher Curl (Dumbbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
8-12 reps
4A
Lateral Raise (Dumbbell)
3
AMRAP
4B
Wrist Curls
3
10-15 reps
5
Deficit Push Up
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 7
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Preacher Curl (Dumbbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
8-12 reps
4A
Lateral Raise (Dumbbell)
3
AMRAP
4B
Wrist Curls
3
10-15 reps
5
Deficit Push Up
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Preacher Curl (Dumbbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
8-12 reps
4A
Lateral Raise (Dumbbell)
3
AMRAP
4B
Wrist Curls
3
10-15 reps
5
Deficit Push Up
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Preacher Curl (Dumbbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
8-12 reps
4A
Lateral Raise (Dumbbell)
3
AMRAP
4B
Wrist Curls
3
10-15 reps
5
Deficit Push Up
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
7 reps
RPE 7
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Preacher Curl (Dumbbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
8-12 reps
4A
Lateral Raise (Dumbbell)
3
AMRAP
4B
Wrist Curls
3
10-15 reps
5
Deficit Push Up
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Preacher Curl (Dumbbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
8-12 reps
4A
Lateral Raise (Dumbbell)
3
AMRAP
4B
Wrist Curls
3
10-15 reps
5
Deficit Push Up
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Preacher Curl (Dumbbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
8-12 reps
4A
Lateral Raise (Dumbbell)
3
AMRAP
4B
Wrist Curls
3
10-15 reps
5
Deficit Push Up
2
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
9 reps
9 reps
RPE 7
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
2B
Abs Crunch (Machine)
3
12-15 reps
3A
Lying Cable Row
3
12-15 reps
3B
Standing Calf Raise
3
12-15 reps
4A
Hamstring Curl
3
8-12 reps
4B
Sissy Squat Weighted
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
9 reps
9 reps
RPE 8
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
2B
Abs Crunch (Machine)
3
12-15 reps
3A
Lying Cable Row
3
12-15 reps
3B
Standing Calf Raise
3
12-15 reps
4A
Hamstring Curl
3
8-12 reps
4B
Sissy Squat Weighted
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
9 reps
9 reps
RPE 9
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
2B
Abs Crunch (Machine)
3
12-15 reps
3A
Lying Cable Row
3
12-15 reps
3B
Standing Calf Raise
3
12-15 reps
4A
Hamstring Curl
3
8-12 reps
4B
Sissy Squat Weighted
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
7 reps
7 reps
RPE 6
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
2B
Abs Crunch (Machine)
3
12-15 reps
3A
Lying Cable Row
3
12-15 reps
3B
Standing Calf Raise
3
12-15 reps
4A
Hamstring Curl
3
8-12 reps
4B
Sissy Squat Weighted
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
7 reps
7 reps
RPE 7
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
2B
Abs Crunch (Machine)
3
12-15 reps
3A
Lying Cable Row
3
12-15 reps
3B
Standing Calf Raise
3
12-15 reps
4A
Hamstring Curl
3
8-12 reps
4B
Sissy Squat Weighted
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
7 reps
7 reps
RPE 8
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
2B
Abs Crunch (Machine)
3
12-15 reps
3A
Lying Cable Row
3
12-15 reps
3B
Standing Calf Raise
3
12-15 reps
4A
Hamstring Curl
3
8-12 reps
4B
Sissy Squat Weighted
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
7 reps
7 reps
RPE 9
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
2B
Abs Crunch (Machine)
3
12-15 reps
3A
Lying Cable Row
3
12-15 reps
3B
Standing Calf Raise
3
12-15 reps
4A
Hamstring Curl
3
8-12 reps
4B
Sissy Squat Weighted
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
5 reps
5 reps
RPE 6
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
2B
Abs Crunch (Machine)
3
12-15 reps
3A
Lying Cable Row
3
12-15 reps
3B
Standing Calf Raise
3
12-15 reps
4A
Hamstring Curl
3
8-12 reps
4B
Sissy Squat Weighted
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
5 reps
5 reps
RPE 7
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
2B
Abs Crunch (Machine)
3
12-15 reps
3A
Lying Cable Row
3
12-15 reps
3B
Standing Calf Raise
3
12-15 reps
4A
Hamstring Curl
3
8-12 reps
4B
Sissy Squat Weighted
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
5 reps
5 reps
RPE 8
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
2B
Abs Crunch (Machine)
3
12-15 reps
3A
Lying Cable Row
3
12-15 reps
3B
Standing Calf Raise
3
12-15 reps
4A
Hamstring Curl
3
8-12 reps
4B
Sissy Squat Weighted
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
5 reps
5 reps
RPE 7
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
2B
Abs Crunch (Machine)
3
12-15 reps
3A
Lying Cable Row
3
12-15 reps
3B
Standing Calf Raise
3
12-15 reps
4A
Hamstring Curl
3
8-12 reps
4B
Sissy Squat Weighted
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
5 reps
5 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
2B
Abs Crunch (Machine)
3
12-15 reps
3A
Lying Cable Row
3
12-15 reps
3B
Standing Calf Raise
3
12-15 reps
4A
Hamstring Curl
3
8-12 reps
4B
Sissy Squat Weighted
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 7
2
Face Pull
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
12-15 reps
4A
Upright Row (Barbell)
3
AMRAP
4B
Wrist Extension
3
10-15 reps
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8
2
Face Pull
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
12-15 reps
4A
Upright Row (Barbell)
3
AMRAP
4B
Wrist Extension
3
10-15 reps
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 9
2
Face Pull
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
12-15 reps
4A
Upright Row (Barbell)
3
AMRAP
4B
Wrist Extension
3
10-15 reps
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
2
Face Pull
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
12-15 reps
4A
Upright Row (Barbell)
3
AMRAP
4B
Wrist Extension
3
10-15 reps
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 8
2
Face Pull
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
12-15 reps
4A
Upright Row (Barbell)
3
AMRAP
4B
Wrist Extension
3
10-15 reps
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 9
2
Face Pull
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
12-15 reps
4A
Upright Row (Barbell)
3
AMRAP
4B
Wrist Extension
3
10-15 reps
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 7
2
Face Pull
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
12-15 reps
4A
Upright Row (Barbell)
3
AMRAP
4B
Wrist Extension
3
10-15 reps
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 8
2
Face Pull
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
12-15 reps
4A
Upright Row (Barbell)
3
AMRAP
4B
Wrist Extension
3
10-15 reps
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 9
2
Face Pull
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
12-15 reps
4A
Upright Row (Barbell)
3
AMRAP
4B
Wrist Extension
3
10-15 reps
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
7 reps
RPE 7
2
Face Pull
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
12-15 reps
4A
Upright Row (Barbell)
3
AMRAP
4B
Wrist Extension
3
10-15 reps
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Face Pull
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
12-15 reps
4A
Upright Row (Barbell)
3
AMRAP
4B
Wrist Extension
3
10-15 reps
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
2
Face Pull
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
AMRAP
3C
Hanging Leg Raise
3
12-15 reps
4A
Upright Row (Barbell)
3
AMRAP
4B
Wrist Extension
3
10-15 reps
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
2B
Cable Crunch
3
12-15 reps
3A
Sissy Squat Weighted
3
8-12 reps
3B
Standing Calf Raise
3
8-12 reps
4
Walking Lunge (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
9 reps
9 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
2B
Cable Crunch
3
12-15 reps
3A
Sissy Squat Weighted
3
8-12 reps
3B
Standing Calf Raise
3
8-12 reps
4
Walking Lunge (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
2B
Cable Crunch
3
12-15 reps
3A
Sissy Squat Weighted
3
8-12 reps
3B
Standing Calf Raise
3
8-12 reps
4
Walking Lunge (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
7 reps
7 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
2B
Cable Crunch
3
12-15 reps
3A
Sissy Squat Weighted
3
8-12 reps
3B
Standing Calf Raise
3
8-12 reps
4
Walking Lunge (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
2B
Cable Crunch
3
12-15 reps
3A
Sissy Squat Weighted
3
8-12 reps
3B
Standing Calf Raise
3
8-12 reps
4
Walking Lunge (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
7 reps
7 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
2B
Cable Crunch
3
12-15 reps
3A
Sissy Squat Weighted
3
8-12 reps
3B
Standing Calf Raise
3
8-12 reps
4
Walking Lunge (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
2B
Cable Crunch
3
12-15 reps
3A
Sissy Squat Weighted
3
8-12 reps
3B
Standing Calf Raise
3
8-12 reps
4
Walking Lunge (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 9
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
2B
Cable Crunch
3
12-15 reps
3A
Sissy Squat Weighted
3
8-12 reps
3B
Standing Calf Raise
3
8-12 reps
4
Walking Lunge (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
2B
Cable Crunch
3
12-15 reps
3A
Sissy Squat Weighted
3
8-12 reps
3B
Standing Calf Raise
3
8-12 reps
4
Walking Lunge (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
2B
Cable Crunch
3
12-15 reps
3A
Sissy Squat Weighted
3
8-12 reps
3B
Standing Calf Raise
3
8-12 reps
4
Walking Lunge (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
2B
Cable Crunch
3
12-15 reps
3A
Sissy Squat Weighted
3
8-12 reps
3B
Standing Calf Raise
3
8-12 reps
4
Walking Lunge (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
2B
Cable Crunch
3
12-15 reps
3A
Sissy Squat Weighted
3
8-12 reps
3B
Standing Calf Raise
3
8-12 reps
4
Walking Lunge (Dumbbell)
3
6-10 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@7
2
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
3A
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
AMRAP
3C
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
4B
Wrist Curls
3 Sets
10-15 Reps
5
Deficit Push Up
2 Sets
15-20 Reps
Day 2
1
Good Morning
1 Set
2 Sets
9 Reps
9 Reps
@7
2A
Pull-Up (Neutral Grip, Weighted)
3 Sets
12-15 Reps
2B
Abs Crunch (Machine)
3 Sets
12-15 Reps
3A
Lying Cable Row
3 Sets
12-15 Reps
3B
Standing Calf Raise
3 Sets
12-15 Reps
4A
Hamstring Curl
3 Sets
8-12 Reps
4B
Sissy Squat Weighted
2 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@7
2
Face Pull
3 Sets
10-15 Reps
3A
Hammer Curl
3 Sets
8-12 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
3C
Hanging Leg Raise
3 Sets
12-15 Reps
4A
Upright Row (Barbell)
3 Sets
AMRAP
4B
Wrist Extension
3 Sets
10-15 Reps
5
Seated Shoulder Press (Dumbbell)
2 Sets
15-20 Reps
Day 4
1
High Bar Squat (Barbell)
1 Set
2 Sets
9 Reps
9 Reps
@7
2A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
2B
Cable Crunch
3 Sets
12-15 Reps
3A
Sissy Squat Weighted
3 Sets
8-12 Reps
3B
Standing Calf Raise
3 Sets
8-12 Reps
4
Walking Lunge (Dumbbell)
3 Sets
6-10 Reps