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Killed by death

by Arvid Johansson
1 athletes joined

Program Description

Killed by death

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 01, 2025 06:13
  • Last Edited
    Jun 18, 2025 12:52

Summary

Get ready to push your limits with "Killed by Death," a 14-week strength training program designed for serious lifters. Committing to four days a week, you'll tackle a variety of compound and isolation exercises that target every major muscle group, including the bench press, squat, and deadlift. With a focus on high-intensity sets and progressive overload, this program will help you build muscle and increase strength effectively. Equip yourself with a full gym and prepare to transform your physique—your journey to becoming a stronger version of yourself starts here!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Trap Bar Deadlift
5
5 reps
75%
3
Overhead Press (Barbell)
3
5 reps
75%
4
Pull-Up (Weighted)
3
8 reps
RPE 8
5
Dip (Weighted)
3
6-8 reps
RPE 8
6
Incline Curl (Dumbbell)
3
AMRAP
75%
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
8
Seated Row (Machine)
3
10-15 reps
RPE 8
9
Hammer Curl
3
10-15 reps
RPE 8
10
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Trap Bar Deadlift
4
4 reps
80%
3
Overhead Press (Barbell)
3
4 reps
80%
4
Pull-Up (Weighted)
3
8 reps
RPE 8
5
Dip (Weighted)
3
6-8 reps
RPE 8
6
Incline Curl (Dumbbell)
3
AMRAP
75%
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
8
Seated Row (Machine)
3
10-15 reps
RPE 8
9
Hammer Curl
3
10-15 reps
RPE 8
10
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Trap Bar Deadlift
3
3 reps
85%
3
Overhead Press (Barbell)
3
3 reps
85%
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Dip (Weighted)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
75%
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Hammer Curl
3
AMRAP
75%
9
Seated Row (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
90%
2
Trap Bar Deadlift
2
2 reps
90%
3
Overhead Press (Barbell)
2
2 reps
90%
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Dip (Weighted)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
75%
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Hammer Curl
3
AMRAP
75%
9
Seated Row (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
75%
2
Trap Bar Deadlift
1
3 reps
75%
3
Overhead Press (Barbell)
1
3 reps
75%
4
Bicep Curl (Barbell)
2
AMRAP
75%
5
Reverse Pec Deck
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Trap Bar Deadlift
3
5 reps
60%
3
Overhead Press (Barbell)
3
5 reps
60%
4
Pull-Up (Bodyweight)
2
8-14 reps
RPE 9
5
Dip (Bodyweight)
3
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
AMRAP
75%
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Seated Row (Machine)
3
10-15 reps
RPE 10
9
Hammer Curl
3
10-15 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Trap Bar Deadlift
4
4 reps
80%
3
Overhead Press (Barbell)
3
4 reps
80%
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Dip (Weighted)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
75%
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Hammer Curl
3
10-15 reps
RPE 10
9
Seated Row (Machine)
3
10-15 reps
RPE 10
10
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Trap Bar Deadlift
3
3 reps
85%
3
Overhead Press (Barbell)
3
3 reps
85%
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Dip (Weighted)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
75%
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Hammer Curl
3
10-15 reps
RPE 10
9
Seated Row (Machine)
3
10-15 reps
RPE 10
10
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
90%
2
Trap Bar Deadlift
2
2 reps
90%
3
Overhead Press (Barbell)
2
2 reps
90%
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Dip (Weighted)
3
6-8 reps
RPE 9
6
Hammer Curl
3
AMRAP
75%
7
Incline Curl (Dumbbell)
3
AMRAP
75%
8
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
9
Seated Row (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
75%
2
Trap Bar Deadlift
1
3 reps
75%
3
Overhead Press (Barbell)
1
3 reps
75%
4
Hammer Curl
3
AMRAP
75%
5
Reverse Pec Deck
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Trap Bar Deadlift
3
5 reps
60%
3
Overhead Press (Barbell)
3
5 reps
60%
4
Pull-Up (Bodyweight)
2
8-14 reps
RPE 8
5
Pec Deck (Machine)
2
10-14 reps
RPE 10
6
Incline Curl (Dumbbell)
3
AMRAP
75%
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
8
Hammer Curl
3
10-15 reps
RPE 8
9
Seated Row (Machine)
3
10-15 reps
RPE 8
10
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Trap Bar Deadlift
3
3 reps
85%
3
Overhead Press (Barbell)
3
3 reps
85%
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Dip (Weighted)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
AMRAP
75%
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Hammer Curl
3
10-15 reps
RPE 9
9
Seated Row (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
90%
2
Trap Bar Deadlift
2
2 reps
90%
3
Overhead Press (Barbell)
2
2 reps
90%
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Dip (Weighted)
3
6-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
AMRAP
75%
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
8
Hammer Curl
3
10-15 reps
RPE 8
9
Seated Row (Machine)
3
10-15 reps
RPE 8
10
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
75%
2
Trap Bar Deadlift
1
3 reps
75%
3
Overhead Press (Barbell)
1
3 reps
75%
4
Bicep Curl (Barbell)
2
AMRAP
75%
5
Reverse Pec Deck
1
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
90%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
75%
2
Lying Leg Curl
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Lying Leg Curl
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
90%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
12 reps
RPE 7
2
Squat (Barbell)
1
3 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
90%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
75%
2
Lying Leg Curl
1
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Trap Bar Deadlift
5
5 reps
75%
3
Bench Press (Barbell)
3
5 reps
75%
4
Pull-Up (Weighted)
3
8 reps
RPE 8
5
Dip (Weighted)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
AMRAP
75%
7
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
8
Hammer Curl
3
10-15 reps
RPE 8
9
Seated Row (Machine)
3
10-15 reps
RPE 8
10
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Trap Bar Deadlift
4
4 reps
80%
3
Bench Press (Barbell)
3
4 reps
80%
4
Pull-Up (Weighted)
3
8 reps
RPE 8
5
Dip (Weighted)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
AMRAP
75%
7
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
8
Hammer Curl
3
10-15 reps
RPE 8
9
Seated Row (Machine)
3
10-15 reps
RPE 8
10
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
85%
2
Trap Bar Deadlift
3
3 reps
85%
3
Bench Press (Barbell)
3
3 reps
85%
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Dip (Weighted)
3
6-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
AMRAP
75%
7
Lying Tricep Extension (Barbell)
2
12 reps
RPE 9
8
Hammer Curl
3
10-15 reps
RPE 9
9
Seated Row (Machine)
3
10-15 reps
RPE 9
10
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
90%
2
Trap Bar Deadlift
2
2 reps
90%
3
Bench Press (Barbell)
2
2 reps
90%
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Dip (Weighted)
3
6-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
AMRAP
75%
7
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
8
Hammer Curl
3
10-15 reps
RPE 9
9
Seated Row (Machine)
3
10-15 reps
RPE 9
10
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Trap Bar Deadlift
1
1 reps
RPE 10
3
Overhead Press (Barbell)
1
1 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Dip (Weighted)
3
6-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
AMRAP
75%
7
Lying Tricep Extension (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
3
10-15 reps
RPE 10
9
Seated Row (Machine)
3
10-15 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Trap Bar Deadlift
3
5 reps
60%
3
Overhead Press (Barbell)
3
5 reps
60%
4
Pull-Up (Bodyweight)
2
8-14 reps
RPE 8
5
Bicep Curl (Barbell)
3
AMRAP
75%
6
Pec Deck (Machine)
2
10-14 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
8
Seated Row (Machine)
3
10-15 reps
RPE 8
9
Hammer Curl
3
10-15 reps
RPE 8
10
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Trap Bar Deadlift
4
4 reps
80%
3
Bench Press (Barbell)
3
4 reps
80%
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Dip (Weighted)
3
6-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
AMRAP
75%
7
Lying Tricep Extension (Barbell)
2
12 reps
RPE 9
8
Hammer Curl
3
10-15 reps
RPE 9
9
Seated Row (Machine)
3
10-15 reps
RPE 8
10
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
85%
2
Trap Bar Deadlift
3
3 reps
85%
3
Bench Press (Barbell)
3
3 reps
85%
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Dip (Weighted)
3
6-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
AMRAP
75%
7
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
8
Hammer Curl
3
10-15 reps
RPE 8
9
Seated Row (Machine)
3
10-15 reps
RPE 8
10
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
90%
2
Trap Bar Deadlift
2
2 reps
90%
3
Bench Press (Barbell)
2
2 reps
90%
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Dip (Weighted)
3
6-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
AMRAP
75%
7
Lying Tricep Extension (Barbell)
2
12 reps
RPE 9
8
Hammer Curl
3
10-15 reps
RPE 9
9
Seated Row (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Trap Bar Deadlift
1
1 reps
RPE 10
3
Overhead Press (Barbell)
1
1 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Dip (Weighted)
3
6-8 reps
RPE 10
6
Bicep Curl (Barbell)
3
AMRAP
75%
7
Lying Tricep Extension (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
3
10-15 reps
RPE 10
9
Seated Row (Machine)
3
10-15 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Trap Bar Deadlift
3
5 reps
60%
3
Overhead Press (Barbell)
3
5 reps
60%
4
Pull-Up (Bodyweight)
2
8-14 reps
RPE 8
5
Pec Deck (Machine)
2
10-14 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
AMRAP
75%
8
Hammer Curl
3
10-15 reps
RPE 8
9
Seated Row (Machine)
3
10-15 reps
RPE 8
10
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
85%
2
Trap Bar Deadlift
3
3 reps
85%
3
Bench Press (Barbell)
3
3 reps
85%
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Dip (Weighted)
3
6-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
AMRAP
75%
7
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
8
Hammer Curl
3
10-15 reps
RPE 10
9
Seated Row (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
90%
2
Trap Bar Deadlift
2
2 reps
90%
3
Bench Press (Barbell)
2
2 reps
90%
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Dip (Weighted)
3
6-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
AMRAP
75%
7
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
8
Seated Row (Machine)
3
10-15 reps
RPE 9
9
Hammer Curl
3
10-15 reps
RPE 10
10
Reverse Pec Deck
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Trap Bar Deadlift
1
1 reps
RPE 10
3
Overhead Press (Barbell)
1
1 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Dip (Weighted)
3
6-8 reps
RPE 10
6
Bicep Curl (Barbell)
3
AMRAP
75%
7
Lying Tricep Extension (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
3
10-15 reps
RPE 10
9
Seated Row (Machine)
3
10-15 reps
RPE 9
10
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
90%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
3
Leg Extension
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
90%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
90%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Trap Bar Deadlift
5 Sets
5 Reps
75%
3
Overhead Press (Barbell)
3 Sets
5 Reps
75%
4
Pull-Up (Weighted)
3 Sets
8 Reps
@8
5
Dip (Weighted)
3 Sets
6-8 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
AMRAP
75%
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8
8
Seated Row (Machine)
3 Sets
10-15 Reps
@8
9
Hammer Curl
3 Sets
10-15 Reps
@8
10
Reverse Pec Deck
3 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6.5
3
Leg Extension
3 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
75%
2
Trap Bar Deadlift
5 Sets
5 Reps
75%
3
Bench Press (Barbell)
3 Sets
5 Reps
75%
4
Pull-Up (Weighted)
3 Sets
8 Reps
@8
5
Dip (Weighted)
3 Sets
6-8 Reps
@8
6
Bicep Curl (Barbell)
3 Sets
AMRAP
75%
7
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
8
Hammer Curl
3 Sets
10-15 Reps
@8
9
Seated Row (Machine)
3 Sets
10-15 Reps
@8
10
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@9
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6.5
3
Leg Extension
3 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@7