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Old Man Strength

by Daryn C.

Program Description

A steady build through movement patterns - starting with higher rep and total volumes but never does too hard protect joints and prevent injury. It builds through a four week cycle and de-load on every fifth week. Building towards a high frequency program.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2025 08:38
  • Last Edited
    Aug 15, 2025 04:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-20 reps
RPE 8
1B
Goblet Squat
2
12-20 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
2
12-20 reps
RPE 8
2B
Romanian Deadlift (Dumbbell)
2
12-20 reps
RPE 8
3A
Lateral Raise (Super ROM)
2
20-30 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
20-30 reps
RPE 8
4A
Tricep Extension (Dumbbell)
2
20-30 reps
RPE 8
4B
Standing Calf Raise
2
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12-20 reps
RPE 8
1B
Sissy Squat
2
12-20 reps
RPE 8
2A
Single Arm Iso Row
2
12-20 reps
RPE 8
2B
Nordic Curl
2
12-20 reps
RPE 8
3A
Arnold Press
2
20-30 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
20-30 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
20-30 reps
RPE 8
4B
Seated Calf Raise
2
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-20 reps
RPE 8
1B
Goblet Squat
2
12-20 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
2
12-20 reps
RPE 8
2B
Romanian Deadlift (Dumbbell)
2
12-20 reps
RPE 8
3A
Lateral Raise (Super ROM)
2
20-30 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
20-30 reps
RPE 8
4A
Tricep Extension (Dumbbell)
2
20-30 reps
RPE 8
4B
Standing Calf Raise
2
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12-20 reps
RPE 8
1B
Sissy Squat
2
12-20 reps
RPE 8
2A
Single Arm Iso Row
2
12-20 reps
RPE 8
2B
Nordic Curl
2
12-20 reps
RPE 8
3A
Arnold Press
2
20-30 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
20-30 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
20-30 reps
RPE 8
4B
Seated Calf Raise
2
20-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 6
1B
Front Squat (Barbell)
2
10-12 reps
RPE 6
2A
Lying Leg Curl
2
12-15 reps
RPE 6
2B
Pull-Up (Band)
2
12-15 reps
RPE 6
3A
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 6
3B
Glute Bridge (Bodyweight)
2
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 8
1B
Front Squat (Barbell)
3
10-20 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 8
2B
Upright Row (Barbell)
3
10-20 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
20-30 reps
RPE 5
3B
Standing Calf Raise
3
20-30 reps
RPE 5
4
Cable Crunch
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10-20 reps
RPE 8
1B
Trap Bar Deadlift
3
10-20 reps
RPE 8
2A
Pull-Up (Band)
3
10-20 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
3A
Bench Press (Close Grip)
3
20-30 reps
RPE 8
3B
Seated Calf Raise
3
20-30 reps
RPE 8
4
Ab Wheel
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 8
1B
Front Squat (Barbell)
3
10-20 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 8
2B
Upright Row (Barbell)
3
10-20 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
20-30 reps
RPE 5
3B
Standing Calf Raise
3
20-30 reps
RPE 5
4
Cable Crunch
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10-20 reps
RPE 8
1B
Trap Bar Deadlift
3
10-20 reps
RPE 8
2A
Pull-Up (Band)
3
10-20 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
3A
Bench Press (Close Grip)
3
20-30 reps
RPE 8
3B
Seated Calf Raise
3
20-30 reps
RPE 8
4
Ab Wheel
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
2
8-10 reps
RPE 6
1B
Deficit Push Up
2
8-10 reps
RPE 6
2A
Lying Leg Curl
2
8-10 reps
RPE 6
2B
Single Arm Landmine Row
2
8-10 reps
RPE 6
3A
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 6
3B
Glute Bridge (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-12 reps
RPE 8
1B
Stiff Leg Deficit Deadlift
3
10-12 reps
RPE 8
2A
Pendlay Row
3
10-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3A
Cable Crunch
3
12-15 reps
RPE 8
3B
Standing Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-12 reps
RPE 8
1B
Stiff Leg Deficit Deadlift
3
10-12 reps
RPE 8
2A
Pendlay Row
3
10-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3A
Cable Crunch
3
12-15 reps
RPE 8
3B
Standing Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-12 reps
RPE 8
1B
Stiff Leg Deficit Deadlift
3
10-12 reps
RPE 8
2A
Pendlay Row
3
10-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3A
Cable Crunch
3
12-15 reps
RPE 8
3B
Standing Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-12 reps
RPE 8
1B
Stiff Leg Deficit Deadlift
3
10-12 reps
RPE 8
2A
Pendlay Row
3
10-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3A
Cable Crunch
3
12-15 reps
RPE 8
3B
Standing Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10 reps
RPE 5
1B
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 5
2A
One Arm Bent Over Row
2
10 reps
RPE 5
2B
Preacher Curl (EZ Bar)
2
10 reps
RPE 5
3A
Seated Calf Raise
2
10 reps
RPE 5
3B
Cable Crunch
2
10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12-20 reps
RPE 8
1B
Sissy Squat
2
12-20 reps
RPE 8
2A
Single Arm Iso Row
2
12-20 reps
RPE 8
2B
Nordic Curl
2
12-20 reps
RPE 8
3A
Arnold Press
2
20-30 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
20-30 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
20-30 reps
RPE 8
4B
Seated Calf Raise
2
20-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-20 reps
RPE 8
1B
Goblet Squat
2
12-20 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
2
12-20 reps
RPE 8
2B
Romanian Deadlift (Dumbbell)
2
12-20 reps
RPE 8
3A
Lateral Raise (Super ROM)
2
20-30 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
20-30 reps
RPE 8
4A
Tricep Extension (Dumbbell)
2
20-30 reps
RPE 8
4B
Standing Calf Raise
2
20-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12-20 reps
RPE 8
1B
Sissy Squat
2
12-20 reps
RPE 8
2A
Single Arm Iso Row
2
12-20 reps
RPE 8
2B
Nordic Curl
2
12-20 reps
RPE 8
3A
Arnold Press
2
20-30 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
20-30 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
20-30 reps
RPE 8
4B
Seated Calf Raise
2
20-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-20 reps
RPE 8
1B
Goblet Squat
2
12-20 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
2
12-20 reps
RPE 8
2B
Romanian Deadlift (Dumbbell)
2
12-20 reps
RPE 8
3A
Lateral Raise (Super ROM)
2
20-30 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
20-30 reps
RPE 8
4A
Tricep Extension (Dumbbell)
2
20-30 reps
RPE 8
4B
Standing Calf Raise
2
20-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 6
1B
Overhead Press (Barbell)
2
10-12 reps
RPE 6
2A
Bent Over Row (Barbell, Paused)
2
12-15 reps
RPE 6
2B
Leg Extension
2
12-15 reps
RPE 6
3A
Standing Calf Raise
2
15-20 reps
RPE 6
3B
Dip (Assisted)
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10-20 reps
RPE 8
1B
Trap Bar Deadlift
3
10-20 reps
RPE 8
2A
Pull-Up (Band)
3
10-20 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
3A
Bench Press (Close Grip)
3
20-30 reps
RPE 8
3B
Seated Calf Raise
3
20-30 reps
RPE 8
4
Ab Wheel
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 8
1B
Front Squat (Barbell)
3
10-20 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 8
2B
Upright Row (Barbell)
3
10-20 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
20-30 reps
RPE 8
3B
Standing Calf Raise
3
20-30 reps
RPE 8
4
Cable Crunch
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10-20 reps
RPE 8
1B
Trap Bar Deadlift
3
10-20 reps
RPE 8
2A
Pull-Up (Band)
3
10-20 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
3A
Bench Press (Close Grip)
3
20-30 reps
RPE 8
3B
Seated Calf Raise
3
20-30 reps
RPE 8
4
Ab Wheel
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 8
1B
Front Squat (Barbell)
3
10-20 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 8
2B
Upright Row (Barbell)
3
10-20 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
20-30 reps
RPE 8
3B
Standing Calf Raise
3
20-30 reps
RPE 8
4
Cable Crunch
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
2
8-10 reps
RPE 6
1B
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 6
2A
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 6
2B
Leg Extension
2
8-10 reps
RPE 6
3A
Standing Calf Raise
2
8-10 reps
RPE 6
3B
Skull Crusher (Bodyweight)
2
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-12 reps
RPE 8
1B
Arnold Press
3
10-12 reps
RPE 8
2A
Pull-Up (Band)
3
10-12 reps
RPE 8
2B
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
3A
Ab Wheel
3
12-15 reps
RPE 8
3B
Glute-Ham Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-12 reps
RPE 8
1B
Arnold Press
3
10-12 reps
RPE 8
2A
Pull-Up (Band)
3
10-12 reps
RPE 8
2B
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
3A
Ab Wheel
3
12-15 reps
RPE 8
3B
Glute-Ham Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-12 reps
RPE 8
1B
Arnold Press
3
10-12 reps
RPE 8
2A
Pull-Up (Band)
3
10-12 reps
RPE 8
2B
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
3A
Ab Wheel
3
12-15 reps
RPE 8
3B
Glute-Ham Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-12 reps
RPE 8
1B
Arnold Press
3
10-12 reps
RPE 8
2A
Pull-Up (Band)
3
10-12 reps
RPE 8
2B
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
3A
Ab Wheel
3
12-15 reps
RPE 8
3B
Glute-Ham Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
10 reps
RPE 5
1B
Pull-Up (Band)
2
10 reps
RPE 5
2A
Arnold Press
2
10 reps
RPE 5
2B
Tricep Rope Push Down (Cable)
2
10 reps
RPE 5
3A
Ab Wheel
2
10 reps
RPE 5
3B
Glute Bridge (Bodyweight)
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-20 reps
RPE 8
1B
Goblet Squat
2
12-20 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
2
12-20 reps
RPE 8
2B
Romanian Deadlift (Dumbbell)
2
12-20 reps
RPE 8
3A
Lateral Raise (Super ROM)
2
20-30 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
20-30 reps
RPE 8
4A
Tricep Extension (Dumbbell)
2
20-30 reps
RPE 8
4B
Standing Calf Raise
2
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12-20 reps
RPE 8
1B
Sissy Squat
2
12-20 reps
RPE 8
2A
Single Arm Iso Row
2
12-20 reps
RPE 8
2B
Nordic Curl
2
12-20 reps
RPE 8
3A
Arnold Press
2
20-30 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
20-30 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
20-30 reps
RPE 8
4B
Seated Calf Raise
2
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-20 reps
RPE 8
1B
Goblet Squat
2
12-20 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
2
12-20 reps
RPE 8
2B
Romanian Deadlift (Dumbbell)
2
12-20 reps
RPE 8
3A
Lateral Raise (Super ROM)
2
20-30 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
20-30 reps
RPE 8
4A
Tricep Extension (Dumbbell)
2
20-30 reps
RPE 8
4B
Standing Calf Raise
2
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12-20 reps
RPE 8
1B
Sissy Squat
2
12-20 reps
RPE 8
2A
Single Arm Iso Row
2
12-20 reps
RPE 8
2B
Nordic Curl
2
12-20 reps
RPE 8
3A
Arnold Press
2
20-30 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
20-30 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
20-30 reps
RPE 8
4B
Seated Calf Raise
2
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-12 reps
RPE 6
1B
Belt Squat
2
10-12 reps
RPE 6
2A
Nordic Curl
2
12-15 reps
RPE 6
2B
Inverted Row
2
12-15 reps
RPE 6
3A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 6
3B
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 8
1B
Front Squat (Barbell)
3
10-20 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 8
2B
Upright Row (Barbell)
3
10-20 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
20-30 reps
RPE 8
3B
Bicep Curl (EZ Bar)
3
20-30 reps
RPE 8
4
Side Bend (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10-20 reps
RPE 8
1B
Trap Bar Deadlift
3
10-20 reps
RPE 8
2A
Pull-Up (Band)
3
10-20 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
3A
Bench Press (Close Grip)
3
20-30 reps
RPE 8
3B
Seated Calf Raise
3
20-30 reps
RPE 8
4
Side Bend (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 8
1B
Front Squat (Barbell)
3
10-20 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 8
2B
Upright Row (Barbell)
3
10-20 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
20-30 reps
RPE 8
3B
Bicep Curl (EZ Bar)
3
20-30 reps
RPE 8
4
Side Bend (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10-20 reps
RPE 8
1B
Trap Bar Deadlift
3
10-20 reps
RPE 8
2A
Pull-Up (Band)
3
10-20 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
3A
Bench Press (Close Grip)
3
20-30 reps
RPE 8
3B
Seated Calf Raise
3
20-30 reps
RPE 8
4
Side Bend (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
2
8-10 reps
RPE 6
1B
Dip (Assisted)
2
8-10 reps
RPE 6
2A
Glute-Ham Raise
2
8-10 reps
RPE 6
2B
Inverted Row
2
8-10 reps
RPE 6
3A
Pullover (Dumbbell)
2
8-10 reps
RPE 6
3B
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
8-12 reps
RPE 8
1B
Belt Squat
3
10-12 reps
RPE 8
2A
Chin-Up (Assisted)
3
10-12 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
3A
Farmer's Walk (Weighted)
3
12-15 reps
RPE 8
3B
Nordic Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
8-12 reps
RPE 8
1B
Belt Squat
3
10-12 reps
RPE 8
2A
Chin-Up (Assisted)
3
10-12 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
3A
Farmer's Walk (Weighted)
3
12-15 reps
RPE 8
3B
Nordic Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
8-12 reps
RPE 8
1B
Belt Squat
3
10-12 reps
RPE 8
2A
Chin-Up (Assisted)
3
10-12 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
3A
Farmer's Walk (Weighted)
3
12-15 reps
RPE 8
3B
Nordic Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
8-12 reps
RPE 8
1B
Belt Squat
3
10-12 reps
RPE 8
2A
Chin-Up (Assisted)
3
10-12 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
3A
Farmer's Walk (Weighted)
3
12-15 reps
RPE 8
3B
Nordic Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
10 reps
RPE 5
1B
Nordic Curl
2
10 reps
RPE 5
2A
Face Pull
2
10 reps
RPE 5
2B
Bicep Curl (EZ Bar)
2
10 reps
RPE 5
3A
Side Bend (Dumbbell)
2
10 reps
RPE 5
3B
Standing Calf Raise
2
10 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
2
8-10 reps
RPE 6
1B
Kettlebell Clean and Press
2
8-10 reps
RPE 6
2A
Goblet Squat
2
8-10 reps
RPE 6
2B
Face Pull
2
8-10 reps
RPE 6
3A
Skull Crusher (Bodyweight)
2
8-10 reps
RPE 6
3B
Standing Calf Raise
2
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
8-12 reps
RPE 8
1B
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2A
Lateral Raise (Super ROM)
3
10-12 reps
RPE 8
2B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3A
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
3B
Standing Calf Raise
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
8-12 reps
RPE 8
1B
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2A
Lateral Raise (Super ROM)
3
10-12 reps
RPE 8
2B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3A
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
3B
Standing Calf Raise
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
8-12 reps
RPE 8
1B
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2A
Lateral Raise (Super ROM)
3
10-12 reps
RPE 8
2B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3A
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
3B
Standing Calf Raise
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
8-12 reps
RPE 8
1B
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
2A
Lateral Raise (Super ROM)
3
10-12 reps
RPE 8
2B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3A
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
3B
Standing Calf Raise
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
10 reps
RPE 5
1B
Dip (Assisted)
2
10 reps
RPE 5
2A
Chin-Up (Assisted)
2
10 reps
RPE 5
2B
Tricep Extension (Dumbbell)
2
10 reps
RPE 5
3A
Hip Thrust (Bodyweight)
2
10 reps
RPE 5
3B
Reverse Nordic Curl
2
10 reps
RPE 5
Week 1
1 / 15 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
2 Sets
12-20 Reps
@8
1B
Goblet Squat
2 Sets
12-20 Reps
@8
2A
Chest Supported Row (Dumbbell)
2 Sets
12-20 Reps
@8
2B
Romanian Deadlift (Dumbbell)
2 Sets
12-20 Reps
@8
3A
Lateral Raise (Super ROM)
2 Sets
20-30 Reps
@8
3B
Incline Curl (Dumbbell)
2 Sets
20-30 Reps
@8
4A
Tricep Extension (Dumbbell)
2 Sets
20-30 Reps
@8
4B
Standing Calf Raise
2 Sets
20-30 Reps
@8
Day 2
1A
Bench Press (Dumbbell)
2 Sets
12-20 Reps
@8
1B
Sissy Squat
2 Sets
12-20 Reps
@8
2A
Single Arm Iso Row
2 Sets
12-20 Reps
@8
2B
Nordic Curl
2 Sets
12-20 Reps
@8
3A
Arnold Press
2 Sets
20-30 Reps
@8
3B
Bicep Curl (Dumbbell)
2 Sets
20-30 Reps
@8
4A
Tricep Pushdown (Cable)
2 Sets
20-30 Reps
@8
4B
Seated Calf Raise
2 Sets
20-30 Reps
@8
Day 3
1A
Incline Bench Press (Dumbbell)
2 Sets
12-20 Reps
@8
1B
Goblet Squat
2 Sets
12-20 Reps
@8
2A
Chest Supported Row (Dumbbell)
2 Sets
12-20 Reps
@8
2B
Romanian Deadlift (Dumbbell)
2 Sets
12-20 Reps
@8
3A
Lateral Raise (Super ROM)
2 Sets
20-30 Reps
@8
3B
Incline Curl (Dumbbell)
2 Sets
20-30 Reps
@8
4A
Tricep Extension (Dumbbell)
2 Sets
20-30 Reps
@8
4B
Standing Calf Raise
2 Sets
20-30 Reps
@8