Program Description
Based on https://www.strongerbyscience.com/program-bundle/ All credit to Greg Nuckols. Download the sheets, read the instructions. Wave loading progression. First set should be near RPE8. Final set taken to failure as a litmus test for correct loading. If you exceed the minimum, increase 1RM load by 0.5% per extra rep. If you miss by >=2 reps, decrease 1RM by 1% per missed rep. Myo-rep exercises start with one "activation" set of 10-12 reps, taken to (near-)failure, followed 15-20 seconds of rest (3-5 deep breaths), before continuing with 1-6 sets of 3-5 reps with the same weight and rest interval. If you finish 6 rest-pause sets, or fail to hit 3 reps, stop. Add weight to an exercise (smallest available increment) when you can complete 30 reps across the 6 rest-pause sets (6x5) with reasonable and intentional form. If you fail to get 3 rest-pause sets of 5 reps, reduce weight by smallest available increment. Use Farmer's Carries to improve grip, core, arm and back strength with a touch of conditioning. Focus on maintaining proper posture. Percentages based on max 50' carry (1RM) without drops. Every-minute-on-the-minute (EMOM), farmer's carry for the prescribed distance at the percentage 1RM. Add smallest available increment (10 lbs, 5lb per dumbbell) after each 7 week wave and repeat cycle.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentDumbbell Only
- Program Length18 weeks
- Time Per Workout50 minutes
- CreatedAug 23, 2025 05:03
- Last EditedAug 28, 2025 01:45
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
4
Farmer's Walk (Weighted)
1
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
5 reps
RPE 6
2A
Bulgarian Split Squat (Dumbbell)
4
5 reps
60%
2B
Bent Over Row (Dumbbell)
4
5 reps
RPE 6
3
Bench Press (Dumbbell)
4
5 reps
60%
4
Farmer's Walk (Weighted)
1
3 reps
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
4
Farmer's Walk (Weighted)
1
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
4
Farmer's Walk (Weighted)
1
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
4
Farmer's Walk (Weighted)
1
6 reps
87.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
5 reps
RPE 6
2A
Bulgarian Split Squat (Dumbbell)
4
5 reps
60%
2B
Bent Over Row (Dumbbell)
4
5 reps
RPE 6
3
Bench Press (Dumbbell)
4
5 reps
60%
4
Farmer's Walk (Weighted)
1
3 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
4
Farmer's Walk (Weighted)
1
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
4
Farmer's Walk (Weighted)
1
6 reps
87.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
4
Farmer's Walk (Weighted)
1
6 reps
87.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2B
Seated Shoulder Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
3
Bulgarian Split Squat (Dumbbell)
3
1
12 reps
15 reps
65%
65%
4
Farmer's Walk (Weighted)
1
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Bulgarian Split Squat (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
4
Farmer's Walk (Weighted)
1
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Seated Shoulder Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Bulgarian Split Squat (Dumbbell)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
72.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Bulgarian Split Squat (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
4
Farmer's Walk (Weighted)
1
6 reps
72.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Seated Shoulder Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Bulgarian Split Squat (Dumbbell)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
3
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 6
2A
Stiff Leg Deadlift (Dumbbell)
4
5 reps
60%
2B
Seated Shoulder Press (Dumbbell)
4
5 reps
60%
3
Bulgarian Split Squat (Dumbbell)
4
5 reps
55%
4
Farmer's Walk (Weighted)
1
3 reps
62.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Bulgarian Split Squat (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
4
Farmer's Walk (Weighted)
1
6 reps
72.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Seated Shoulder Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Bulgarian Split Squat (Dumbbell)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
72.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
3
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Seated Shoulder Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Bulgarian Split Squat (Dumbbell)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
3
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2B
Seated Shoulder Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
77.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 6
2A
Stiff Leg Deadlift (Dumbbell)
4
5 reps
60%
2B
Seated Shoulder Press (Dumbbell)
4
5 reps
60%
3
Bulgarian Split Squat (Dumbbell)
4
5 reps
55%
4
Farmer's Walk (Weighted)
1
3 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Seated Shoulder Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Bulgarian Split Squat (Dumbbell)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
3
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2B
Seated Shoulder Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
77.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
3
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
77.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
12 reps
15 reps
65%
65%
2B
Incline Bench Press (Dumbbell)
3
1
12 reps
15 reps
65%
65%
3
Goblet Squat (2ct Paused)
3
1
12 reps
15 reps
65%
65%
4
Farmer's Walk (Weighted)
1
6 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
2B
Incline Bench Press (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
3
Goblet Squat (2ct Paused)
3
1
11 reps
13 reps
67.5%
67.5%
4
Farmer's Walk (Weighted)
1
6 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2B
Incline Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
3
Goblet Squat (2ct Paused)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
2B
Incline Bench Press (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
3
Goblet Squat (2ct Paused)
3
1
11 reps
13 reps
67.5%
67.5%
4
Farmer's Walk (Weighted)
1
6 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2B
Incline Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
3
Goblet Squat (2ct Paused)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Incline Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Goblet Squat (2ct Paused)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
5 reps
RPE 6
2A
B-Stance Romanian Deadlift (Dumbbell)
4
5 reps
55%
2B
Incline Bench Press (Dumbbell)
4
5 reps
55%
3
Goblet Squat (2ct Paused)
4
5 reps
55%
4
Farmer's Walk (Weighted)
1
3 reps
52.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
2B
Incline Bench Press (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
3
Goblet Squat (2ct Paused)
3
1
11 reps
13 reps
67.5%
67.5%
4
Farmer's Walk (Weighted)
1
6 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2B
Incline Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
3
Goblet Squat (2ct Paused)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Incline Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Goblet Squat (2ct Paused)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2B
Incline Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
3
Goblet Squat (2ct Paused)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Incline Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Goblet Squat (2ct Paused)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Incline Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Goblet Squat (2ct Paused)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
67.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
5 reps
RPE 6
2A
B-Stance Romanian Deadlift (Dumbbell)
4
5 reps
55%
2B
Incline Bench Press (Dumbbell)
4
5 reps
55%
3
Goblet Squat (2ct Paused)
4
5 reps
55%
4
Farmer's Walk (Weighted)
1
3 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2B
Incline Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
3
Goblet Squat (2ct Paused)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Incline Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Goblet Squat (2ct Paused)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Incline Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Goblet Squat (2ct Paused)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
67.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Incline Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Goblet Squat (2ct Paused)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
67.5%
Week 1
1 / 18 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)1 Set
6 Sets
10-12 Reps
3-5 Reps
@9-10
@9-10
2A
Bulgarian Split Squat (Dumbbell)3 Sets
1 Set
10 Reps
12 Reps
70%
70%
2B
Bent Over Row (Dumbbell)4 Sets
10 Reps
@9-10
3
Bench Press (Dumbbell)3 Sets
1 Set
10 Reps
12 Reps
70%
70%
4
Farmer's Walk (Weighted)1 Set
6 Reps
80%
Day 2
1
Bench Press (Dumbbell)1 Set
6 Sets
10-12 Reps
3-5 Reps
@9-10
@9-10
2A
Stiff Leg Deadlift (Dumbbell)3 Sets
1 Set
10 Reps
12 Reps
70%
70%
2B
Seated Shoulder Press (Dumbbell)3 Sets
1 Set
10 Reps
12 Reps
70%
70%
3
Bulgarian Split Squat (Dumbbell)3 Sets
1 Set
12 Reps
15 Reps
65%
65%
4
Farmer's Walk (Weighted)1 Set
6 Reps
70%
Day 3
1
Chest Supported Row (Dumbbell)1 Set
6 Sets
10-12 Reps
3-5 Reps
@9-10
@9-10
2A
B-Stance Romanian Deadlift (Dumbbell)3 Sets
1 Set
12 Reps
15 Reps
65%
65%
2B
Incline Bench Press (Dumbbell)3 Sets
1 Set
12 Reps
15 Reps
65%
65%
3
Goblet Squat (2ct Paused)3 Sets
1 Set
12 Reps
15 Reps
65%
65%
4
Farmer's Walk (Weighted)1 Set
6 Reps
60%