Program Description
To hit 225
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 15, 2025 08:21
- Last EditedJul 10, 2025 12:42
Summary
Unlock your potential with the 225 Plan of the Century, a comprehensive 12-week program designed for serious lifters. Train five days a week with a focus on building strength and muscle through a mix of compound and isolation exercises, including the barbell bench press, sumo deadlifts, and squats. Each workout is meticulously crafted to challenge your limits and promote growth, ensuring you stay motivated and on track. Equip yourself with the tools for success in a full gym setting and watch as you transform your physique and performance week by week.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1 reps
5 reps
RPE 8
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 2
2
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 2
2
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 2
2
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 2
2
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 2
2
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 2
2
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Lat Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 2
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 2
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 2
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 2
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 2
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 2
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Dip (Bodyweight)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Ab Wheel
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Dip (Bodyweight)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Ab Wheel
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Dip (Bodyweight)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Ab Wheel
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Dip (Bodyweight)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Ab Wheel
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Dip (Bodyweight)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Ab Wheel
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Dip (Bodyweight)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Ab Wheel
1
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
3 Sets
1 Reps
5 Reps
@8
@6.5
2
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)3 Sets
10 Reps
@8
4
Lateral Raise (Cable)3 Sets
12 Reps
-
5
Chest Fly (Machine)3 Sets
12 Reps
-
Day 2
1
Sumo Deadlift (Barbell)3 Sets
4 Reps
-
2
Kroc Row3 Sets
8 Reps
-
3
Bicep Curl (Barbell)3 Sets
10 Reps
-
4
Lat Pulldown3 Sets
12 Reps
-
5
Rear Delt Fly (Machine)3 Sets
10 Reps
@6
Day 3
1
Squat (Barbell)3 Sets
4 Reps
@8
2
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
-
3
Leg Curl3 Sets
12 Reps
-
4
Leg Extension3 Sets
12 Reps
-
5
Standing Calf Raise3 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)3 Sets
3 Reps
@8
2
Incline Bench Press (Barbell)3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)3 Sets
10 Reps
@8
4
Lateral Raise (Cable)3 Sets
12 Reps
-
5
Chest Press (Machine)3 Sets
12 Reps
-
6
Plank3 Sets
1 mins
-
Day 5
1
Sumo Deadlift (Barbell)3 Sets
4 Reps
-
2
Kroc Row3 Sets
8 Reps
-
3
Bicep Curl (Barbell)3 Sets
10 Reps
-
4
Seated Row (Cable)3 Sets
8 Reps
-
5
Lat Pulldown3 Sets
12 Reps
-
6
V-Up2 Sets
12 Reps
-
7
Dip (Bodyweight)1 Set
8 Reps
-