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Bricked as fricked

by Blain D.

Program Description

To build muscle and horse around some steel. I’d take a rest day in between each workout and push the workouts hard!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 20, 2025 08:22
  • Last Edited
    Oct 23, 2025 04:24
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.1%
Quadriceps
11.1%
Hamstrings
9.7%
Triceps
8.7%
Abs
8.2%
Glutes
7.4%
Lats
6.9%
Front Delts
6.9%
Chest
6.4%
Middle Delts
5.9%
Upper Back
5.9%
Adductors
3.4%
Rear Delts
2.9%
Lower Back
2%
Forearms
2%
Calves
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (reverse Grip)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (reverse Grip)
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 10
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Skull Crusher (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Active Plank
3
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-5 reps
4-5 reps
4-5 reps
RPE 8
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-5 reps
4-5 reps
4-5 reps
RPE 8
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-5 reps
4-5 reps
4-5 reps
RPE 8
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-5 reps
4-5 reps
4-5 reps
RPE 8
RPE 8.5
RPE 9
2
Pendulum Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Pullover (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
4
Single-Leg Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Sissy Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
5B
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
4-5 reps
4-5 reps
RPE 8.5
RPE 9
2
Sumo Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Kettlebell Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
2
Pendulum Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@10
4
Single-Leg Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Sissy Squat
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Standing Calf Raise
1 Set
AMRAP
@10
Day 4
1
Platz Squat
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9
2
Sumo Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Kettlebell Press
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
4
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
5
Seated Hamstring Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
6
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
7
Standing Calf Raise
1 Set
AMRAP
@10
Day 3
1
Bent Over Row (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@10
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@10
5B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@10
6
Plank
3 Sets
1 mins
-
Day 1
1
Bench Press (reverse Grip)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
2
Underhand Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
3
Skull Crusher (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8.5
@10
4
Hammer Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
6
Bicep Curl (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
7
Active Plank
3 Sets
8-10 Reps
@8.5