logo
BoostcampPNG

5/3/1 BBB 3 Month Challenge

by Michael D.
10 athletes joined
4.0
(1 rating)

Program Description

General strength training based on Jim Wendler's 5/3/1 Boring But Big 3 Month Challenge.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 15, 2024 03:34
  • Last Edited
    Jun 28, 2025 06:58

Summary

Embark on the 5/3/1 BBB 3 Month Challenge—an intensive 12-week program designed for serious lifters ready to push their limits. Training four days a week, you'll focus on building strength and hypertrophy through a blend of compound and accessory movements, including the Overhead Press and Bench Press. Each session is strategically crafted to enhance your power and muscle growth, ensuring you make measurable progress. Get ready to transform your physique and elevate your lifting game!
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
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Overhead Press (Barbell)
1
5+ reps
85%
3
Bench Press (Barbell)
5
10 reps
50%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Overhead Press (Barbell)
1
3+ reps
90%
3
Bench Press (Barbell)
5
10 reps
50%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Overhead Press (Barbell)
1
1+ reps
95%
3
Bench Press (Barbell)
5
10 reps
50%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Overhead Press (Barbell)
1
5+ reps
70%
3
Bench Press (Barbell)
5
10 reps
50%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Overhead Press (Barbell)
1
5+ reps
85%
3
Bench Press (Barbell)
5
10 reps
60%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Overhead Press (Barbell)
1
3+ reps
90%
3
Bench Press (Barbell)
5
10 reps
60%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Overhead Press (Barbell)
1
1+ reps
95%
3
Bench Press (Barbell)
5
10 reps
60%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Overhead Press (Barbell)
1
5+ reps
70%
3
Bench Press (Barbell)
5
10 reps
60%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Overhead Press (Barbell)
1
5+ reps
85%
3
Bench Press (Barbell)
5
10 reps
70%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Overhead Press (Barbell)
1
3+ reps
90%
3
Bench Press (Barbell)
5
10 reps
70%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Overhead Press (Barbell)
1
1+ reps
95%
3
Bench Press (Barbell)
5
10 reps
70%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Overhead Press (Barbell)
1
5+ reps
70%
3
Bench Press (Barbell)
5
10 reps
70%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Squat (Barbell)
5
10 reps
50%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Squat (Barbell)
5
10 reps
50%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Deadlift (Barbell)
1
1+ reps
95%
3
Squat (Barbell)
5
10 reps
50%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Deadlift (Barbell)
1
5+ reps
70%
3
Squat (Barbell)
5
10 reps
50%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Squat (Barbell)
5
10 reps
60%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Squat (Barbell)
5
10 reps
60%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Deadlift (Barbell)
1
1+ reps
95%
3
Squat (Barbell)
5
10 reps
60%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Deadlift (Barbell)
1
5+ reps
70%
3
Squat (Barbell)
5
10 reps
60%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Squat (Barbell)
5
10 reps
70%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Squat (Barbell)
5
10 reps
70%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Deadlift (Barbell)
1
1+ reps
95%
3
Squat (Barbell)
5
10 reps
70%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Deadlift (Barbell)
1
5+ reps
70%
3
Squat (Barbell)
5
10 reps
70%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Overhead Press (Barbell)
5
10 reps
50%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Overhead Press (Barbell)
5
10 reps
50%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Bench Press (Barbell)
1
1+ reps
95%
3
Overhead Press (Barbell)
5
10 reps
50%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Overhead Press (Barbell)
5
10 reps
50%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Overhead Press (Barbell)
5
10 reps
60%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Overhead Press (Barbell)
5
10 reps
60%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Bench Press (Barbell)
1
1+ reps
95%
3
Overhead Press (Barbell)
5
10 reps
60%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Overhead Press (Barbell)
5
10 reps
60%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Overhead Press (Barbell)
5
10 reps
70%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Overhead Press (Barbell)
5
10 reps
70%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Bench Press (Barbell)
1
1+ reps
95%
3
Overhead Press (Barbell)
5
10 reps
70%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Overhead Press (Barbell)
5
10 reps
70%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Squat (Barbell)
1
5+ reps
85%
3
Deadlift (Barbell)
5
10 reps
50%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Squat (Barbell)
1
3+ reps
90%
3
Deadlift (Barbell)
5
10 reps
50%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Squat (Barbell)
1
1+ reps
95%
3
Deadlift (Barbell)
5
10 reps
50%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Squat (Barbell)
1
5+ reps
70%
3
Deadlift (Barbell)
5
10 reps
50%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Squat (Barbell)
1
5+ reps
85%
3
Deadlift (Barbell)
5
10 reps
60%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Squat (Barbell)
1
3+ reps
90%
3
Deadlift (Barbell)
5
10 reps
60%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Squat (Barbell)
1
1+ reps
95%
3
Deadlift (Barbell)
5
10 reps
60%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Squat (Barbell)
1
5+ reps
70%
3
Deadlift (Barbell)
5
10 reps
60%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Squat (Barbell)
1
5+ reps
85%
3
Deadlift (Barbell)
5
10 reps
70%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Squat (Barbell)
1
3+ reps
90%
3
Deadlift (Barbell)
5
10 reps
70%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Squat (Barbell)
1
1+ reps
95%
3
Deadlift (Barbell)
5
10 reps
70%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Squat (Barbell)
1
5+ reps
70%
3
Deadlift (Barbell)
5
10 reps
70%
4
Hanging Leg Raise
5
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
75%
80%
2
Overhead Press (Barbell)
1 Set
5+ Reps
85%
3
Bench Press (Barbell)
5 Sets
10 Reps
50%
4
Kroc Row
5 Sets
10 Reps
@9
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
7
Face Pull
3 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
75%
80%
2
Bench Press (Barbell)
1 Set
5+ Reps
85%
3
Overhead Press (Barbell)
5 Sets
10 Reps
50%
4
Chin-Up (Bodyweight)
5 Sets
10 Reps
@9
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
7
Face Pull
3 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
75%
80%
2
Squat (Barbell)
1 Set
5+ Reps
85%
3
Deadlift (Barbell)
5 Sets
10 Reps
50%
4
Hanging Leg Raise
5 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
75%
80%
2
Deadlift (Barbell)
1 Set
5+ Reps
85%
3
Squat (Barbell)
5 Sets
10 Reps
50%
4
Ab Wheel
1 Set
10-20 Reps
@8