logo
BoostcampPNG

Home gym barbell and dumbbell

by Nish
57 athletes joined

Program Description

This for the people who don’t have much home equipment but have the basic like a barbell dumbbell and a bench easy to do home workouts for people with busy lives

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 29, 2024 10:25
  • Last Edited
    Jul 08, 2025 03:59

Summary

Transform your home workouts with this comprehensive 12-week program designed for barbell and dumbbell enthusiasts. Committing just three days a week, you'll engage in a variety of exercises targeting all major muscle groups, including chest, back, arms, and shoulders. Each session is structured to progressively challenge your strength and endurance, ensuring steady gains and improved performance. Perfect for those who want to maximize their garage gym setup, this program will help you build a powerful physique from the comfort of your home.
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@6
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
8
Tricep Extension (Barbell)
2 Sets
12 Reps
@6
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@7
@7.5
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@7
6
Power Snatch
3 Sets
6 Reps
@6.5
7
Good Morning
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Sissy Squat
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7