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BoostcampPNG

Heavy Duty Buffalo

by Alex G.

Program Description

Blow your back, soul and mind

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 24, 2025 11:52
  • Last Edited
    Aug 25, 2025 03:12
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15-20 reps
15-20 reps
RPE 7
RPE 10
2
Zercher Squat (Barbell)
1
3
20 reps
20 reps
RPE 8
RPE 10
3
Squat (Barbell)
1
20 reps
RPE 8
4
Jefferson Squat
1
25 reps
RPE 10
5
Seated Hamstring Curl
1
1
15 reps
12 reps
RPE 8
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15-20 reps
15-20 reps
RPE 7
RPE 10
2
Zercher Squat (Barbell)
1
3
20 reps
20 reps
RPE 8
RPE 10
3
Squat (Barbell)
1
20 reps
RPE 8
4
Jefferson Squat
1
25 reps
RPE 10
5
Seated Hamstring Curl
1
1
15 reps
12 reps
RPE 8
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15-20 reps
15-20 reps
RPE 7
RPE 10
2
Zercher Squat (Barbell)
1
3
20 reps
20 reps
RPE 8
RPE 10
3
Squat (Barbell)
1
20 reps
RPE 8
4
Jefferson Squat
1
25 reps
RPE 10
5
Seated Hamstring Curl
1
1
15 reps
12 reps
RPE 8
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15-20 reps
15-20 reps
RPE 7
RPE 10
2
Zercher Squat (Barbell)
1
3
20 reps
20 reps
RPE 8
RPE 10
3
Squat (Barbell)
1
20 reps
RPE 8
4
Jefferson Squat
1
25 reps
RPE 10
5
Seated Hamstring Curl
1
1
15 reps
12 reps
RPE 8
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15-20 reps
15-20 reps
RPE 7
RPE 10
2
Zercher Squat (Barbell)
1
3
20 reps
20 reps
RPE 8
RPE 10
3
Squat (Barbell)
1
20 reps
RPE 8
4
Jefferson Squat
1
25 reps
RPE 10
5
Seated Hamstring Curl
1
1
15 reps
12 reps
RPE 8
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15-20 reps
15-20 reps
RPE 7
RPE 10
2
Zercher Squat (Barbell)
1
3
20 reps
20 reps
RPE 8
RPE 10
3
Squat (Barbell)
1
20 reps
RPE 8
4
Jefferson Squat
1
25 reps
RPE 10
5
Seated Hamstring Curl
1
1
15 reps
12 reps
RPE 8
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15-20 reps
15-20 reps
RPE 7
RPE 10
2
Zercher Squat (Barbell)
1
3
20 reps
20 reps
RPE 8
RPE 10
3
Squat (Barbell)
1
20 reps
RPE 8
4
Jefferson Squat
1
25 reps
RPE 10
5
Seated Hamstring Curl
1
1
15 reps
12 reps
RPE 8
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15-20 reps
15-20 reps
RPE 7
RPE 10
2
Zercher Squat (Barbell)
1
3
20 reps
20 reps
RPE 8
RPE 10
3
Squat (Barbell)
1
20 reps
RPE 8
4
Jefferson Squat
1
25 reps
RPE 10
5
Seated Hamstring Curl
1
1
15 reps
12 reps
RPE 8
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15-20 reps
15-20 reps
RPE 7
RPE 10
2
Zercher Squat (Barbell)
1
3
20 reps
20 reps
RPE 8
RPE 10
3
Squat (Barbell)
1
20 reps
RPE 8
4
Jefferson Squat
1
25 reps
RPE 10
5
Seated Hamstring Curl
1
1
15 reps
12 reps
RPE 8
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15-20 reps
15-20 reps
RPE 7
RPE 10
2
Zercher Squat (Barbell)
1
3
20 reps
20 reps
RPE 8
RPE 10
3
Squat (Barbell)
1
20 reps
RPE 8
4
Jefferson Squat
1
25 reps
RPE 10
5
Seated Hamstring Curl
1
1
15 reps
12 reps
RPE 8
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15-20 reps
15-20 reps
RPE 7
RPE 10
2
Zercher Squat (Barbell)
1
3
20 reps
20 reps
RPE 8
RPE 10
3
Squat (Barbell)
1
20 reps
RPE 8
4
Jefferson Squat
1
25 reps
RPE 10
5
Seated Hamstring Curl
1
1
15 reps
12 reps
RPE 8
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15-20 reps
15-20 reps
RPE 7
RPE 10
2
Zercher Squat (Barbell)
1
3
20 reps
20 reps
RPE 8
RPE 10
3
Squat (Barbell)
1
20 reps
RPE 8
4
Jefferson Squat
1
25 reps
RPE 10
5
Seated Hamstring Curl
1
1
15 reps
12 reps
RPE 8
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15-20 reps
15-20 reps
RPE 7
RPE 10
2
Zercher Squat (Barbell)
1
3
20 reps
20 reps
RPE 8
RPE 10
3
Squat (Barbell)
1
20 reps
RPE 8
4
Jefferson Squat
1
25 reps
RPE 10
5
Seated Hamstring Curl
1
1
15 reps
12 reps
RPE 8
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15-20 reps
15-20 reps
RPE 7
RPE 10
2
Zercher Squat (Barbell)
1
3
20 reps
20 reps
RPE 8
RPE 10
3
Squat (Barbell)
1
20 reps
RPE 8
4
Jefferson Squat
1
25 reps
RPE 10
5
Seated Hamstring Curl
1
1
15 reps
12 reps
RPE 8
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15-20 reps
15-20 reps
RPE 7
RPE 10
2
Zercher Squat (Barbell)
1
3
20 reps
20 reps
RPE 8
RPE 10
3
Squat (Barbell)
1
20 reps
RPE 8
4
Jefferson Squat
1
25 reps
RPE 10
5
Seated Hamstring Curl
1
1
15 reps
12 reps
RPE 8
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15-20 reps
15-20 reps
RPE 7
RPE 10
2
Zercher Squat (Barbell)
1
3
20 reps
20 reps
RPE 8
RPE 10
3
Squat (Barbell)
1
20 reps
RPE 8
4
Jefferson Squat
1
25 reps
RPE 10
5
Seated Hamstring Curl
1
1
15 reps
12 reps
RPE 8
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
1
15 reps
20 reps
RPE 5
RPE 10
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Shoulder Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
9
Tricep Pushdown (Cable)
1
20 reps
RPE 10
10
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
11
Weighted Side Extensions
1
50 reps
RPE 10
12
Single Arm Farmer Carry
1
1 mins
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
1
15 reps
20 reps
RPE 5
RPE 10
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Shoulder Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
9
Tricep Pushdown (Cable)
1
20 reps
RPE 10
10
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
11
Weighted Side Extensions
1
50 reps
RPE 10
12
Single Arm Farmer Carry
1
1 mins
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
1
15 reps
20 reps
RPE 5
RPE 10
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Shoulder Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
9
Tricep Pushdown (Cable)
1
20 reps
RPE 10
10
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
11
Weighted Side Extensions
1
50 reps
RPE 10
12
Single Arm Farmer Carry
1
1 mins
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
1
15 reps
20 reps
RPE 5
RPE 10
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Shoulder Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
9
Tricep Pushdown (Cable)
1
20 reps
RPE 10
10
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
11
Weighted Side Extensions
1
50 reps
RPE 10
12
Single Arm Farmer Carry
1
1 mins
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
1
15 reps
20 reps
RPE 5
RPE 10
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Shoulder Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
9
Tricep Pushdown (Cable)
1
20 reps
RPE 10
10
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
11
Weighted Side Extensions
1
50 reps
RPE 10
12
Single Arm Farmer Carry
1
1 mins
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
1
15 reps
20 reps
RPE 5
RPE 10
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Shoulder Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
9
Tricep Pushdown (Cable)
1
20 reps
RPE 10
10
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
11
Weighted Side Extensions
1
50 reps
RPE 10
12
Single Arm Farmer Carry
1
1 mins
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
1
15 reps
20 reps
RPE 5
RPE 10
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Shoulder Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
9
Tricep Pushdown (Cable)
1
20 reps
RPE 10
10
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
11
Weighted Side Extensions
1
50 reps
RPE 10
12
Single Arm Farmer Carry
1
1 mins
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
1
15 reps
20 reps
RPE 5
RPE 10
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Shoulder Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
9
Tricep Pushdown (Cable)
1
20 reps
RPE 10
10
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
11
Weighted Side Extensions
1
50 reps
RPE 10
12
Single Arm Farmer Carry
1
1 mins
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
1
15 reps
20 reps
RPE 5
RPE 10
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Shoulder Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
9
Tricep Pushdown (Cable)
1
20 reps
RPE 10
10
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
11
Weighted Side Extensions
1
50 reps
RPE 10
12
Single Arm Farmer Carry
1
1 mins
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
1
15 reps
20 reps
RPE 5
RPE 10
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Shoulder Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
9
Tricep Pushdown (Cable)
1
20 reps
RPE 10
10
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
11
Weighted Side Extensions
1
50 reps
RPE 10
12
Single Arm Farmer Carry
1
1 mins
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
1
15 reps
20 reps
RPE 5
RPE 10
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Shoulder Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
9
Tricep Pushdown (Cable)
1
20 reps
RPE 10
10
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
11
Weighted Side Extensions
1
50 reps
RPE 10
12
Single Arm Farmer Carry
1
1 mins
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
1
15 reps
20 reps
RPE 5
RPE 10
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Shoulder Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
9
Tricep Pushdown (Cable)
1
20 reps
RPE 10
10
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
11
Weighted Side Extensions
1
50 reps
RPE 10
12
Single Arm Farmer Carry
1
1 mins
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
1
15 reps
20 reps
RPE 5
RPE 10
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Shoulder Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
9
Tricep Pushdown (Cable)
1
20 reps
RPE 10
10
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
11
Weighted Side Extensions
1
50 reps
RPE 10
12
Single Arm Farmer Carry
1
1 mins
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
1
15 reps
20 reps
RPE 5
RPE 10
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Shoulder Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
9
Tricep Pushdown (Cable)
1
20 reps
RPE 10
10
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
11
Weighted Side Extensions
1
50 reps
RPE 10
12
Single Arm Farmer Carry
1
1 mins
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
1
15 reps
20 reps
RPE 5
RPE 10
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Shoulder Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
9
Tricep Pushdown (Cable)
1
20 reps
RPE 10
10
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
11
Weighted Side Extensions
1
50 reps
RPE 10
12
Single Arm Farmer Carry
1
1 mins
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
1
15 reps
20 reps
RPE 5
RPE 10
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Shoulder Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
9
Tricep Pushdown (Cable)
1
20 reps
RPE 10
10
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
11
Weighted Side Extensions
1
50 reps
RPE 10
12
Single Arm Farmer Carry
1
1 mins
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Side Deadlift
1
-
2
Jefferson Deadlift
1
-
3
Behind The Back Deadlift
1
-
4
Zercher Deadlift
1
-
5
Teeth Deadlift
1
-
6
Turkish Get Up
1
-
7
Trap Bar Deadlift
1
-
8
American Kettlebell Swing
1
-
-
9
Jefferson Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Side Deadlift
1
-
2
Jefferson Deadlift
1
-
3
Behind The Back Deadlift
1
-
4
Zercher Deadlift
1
-
5
Teeth Deadlift
1
-
6
Turkish Get Up
1
-
7
Trap Bar Deadlift
1
-
8
American Kettlebell Swing
1
-
-
9
Jefferson Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Side Deadlift
1
-
2
Jefferson Deadlift
1
-
3
Behind The Back Deadlift
1
-
4
Zercher Deadlift
1
-
5
Teeth Deadlift
1
-
6
Turkish Get Up
1
-
7
Trap Bar Deadlift
1
-
8
American Kettlebell Swing
1
-
-
9
Jefferson Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Side Deadlift
1
-
2
Jefferson Deadlift
1
-
3
Behind The Back Deadlift
1
-
4
Zercher Deadlift
1
-
5
Teeth Deadlift
1
-
6
Turkish Get Up
1
-
7
Trap Bar Deadlift
1
-
8
American Kettlebell Swing
1
-
-
9
Jefferson Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Side Deadlift
1
-
2
Jefferson Deadlift
1
-
3
Behind The Back Deadlift
1
-
4
Zercher Deadlift
1
-
5
Teeth Deadlift
1
-
6
Turkish Get Up
1
-
7
Trap Bar Deadlift
1
-
8
American Kettlebell Swing
1
-
-
9
Jefferson Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Side Deadlift
1
-
2
Jefferson Deadlift
1
-
3
Behind The Back Deadlift
1
-
4
Zercher Deadlift
1
-
5
Teeth Deadlift
1
-
6
Turkish Get Up
1
-
7
Trap Bar Deadlift
1
-
8
American Kettlebell Swing
1
-
-
9
Jefferson Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Side Deadlift
1
-
2
Jefferson Deadlift
1
-
3
Behind The Back Deadlift
1
-
4
Zercher Deadlift
1
-
5
Teeth Deadlift
1
-
6
Turkish Get Up
1
-
7
Trap Bar Deadlift
1
-
8
American Kettlebell Swing
1
-
-
9
Jefferson Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Side Deadlift
1
-
2
Jefferson Deadlift
1
-
3
Behind The Back Deadlift
1
-
4
Zercher Deadlift
1
-
5
Teeth Deadlift
1
-
6
Turkish Get Up
1
-
7
Trap Bar Deadlift
1
-
8
American Kettlebell Swing
1
-
-
9
Jefferson Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Side Deadlift
1
-
2
Jefferson Deadlift
1
-
3
Behind The Back Deadlift
1
-
4
Zercher Deadlift
1
-
5
Teeth Deadlift
1
-
6
Turkish Get Up
1
-
7
Trap Bar Deadlift
1
-
8
American Kettlebell Swing
1
-
-
9
Jefferson Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Side Deadlift
1
-
2
Jefferson Deadlift
1
-
3
Behind The Back Deadlift
1
-
4
Zercher Deadlift
1
-
5
Teeth Deadlift
1
-
6
Turkish Get Up
1
-
7
Trap Bar Deadlift
1
-
8
American Kettlebell Swing
1
-
-
9
Jefferson Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Side Deadlift
1
-
2
Jefferson Deadlift
1
-
3
Behind The Back Deadlift
1
-
4
Zercher Deadlift
1
-
5
Teeth Deadlift
1
-
6
Turkish Get Up
1
-
7
Trap Bar Deadlift
1
-
8
American Kettlebell Swing
1
-
-
9
Jefferson Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Side Deadlift
1
-
2
Jefferson Deadlift
1
-
3
Behind The Back Deadlift
1
-
4
Zercher Deadlift
1
-
5
Teeth Deadlift
1
-
6
Turkish Get Up
1
-
7
Trap Bar Deadlift
1
-
8
American Kettlebell Swing
1
-
-
9
Jefferson Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Side Deadlift
1
-
2
Jefferson Deadlift
1
-
3
Behind The Back Deadlift
1
-
4
Zercher Deadlift
1
-
5
Teeth Deadlift
1
-
6
Turkish Get Up
1
-
7
Trap Bar Deadlift
1
-
8
American Kettlebell Swing
1
-
-
9
Jefferson Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Side Deadlift
1
-
2
Jefferson Deadlift
1
-
3
Behind The Back Deadlift
1
-
4
Zercher Deadlift
1
-
5
Teeth Deadlift
1
-
6
Turkish Get Up
1
-
7
Trap Bar Deadlift
1
-
8
American Kettlebell Swing
1
-
-
9
Jefferson Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Side Deadlift
1
-
2
Jefferson Deadlift
1
-
3
Behind The Back Deadlift
1
-
4
Zercher Deadlift
1
-
5
Teeth Deadlift
1
-
6
Turkish Get Up
1
-
7
Trap Bar Deadlift
1
-
8
American Kettlebell Swing
1
-
-
9
Jefferson Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Side Deadlift
1
-
2
Jefferson Deadlift
1
-
3
Behind The Back Deadlift
1
-
4
Zercher Deadlift
1
-
5
Teeth Deadlift
1
-
6
Turkish Get Up
1
-
7
Trap Bar Deadlift
1
-
8
American Kettlebell Swing
1
-
-
9
Jefferson Curl
1
-
Week 1
1 / 16 Weeks
Day 1
1
Face Pull
1 Set
20 Reps
@6.5
2
Pec Deck (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@10
3
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@5
@7
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
15 Reps
8 Reps
@7
@10
5
Pec Fly (Dumbbell)
1 Set
10 Reps
@10
6
Dip (Weighted)
2 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
1 Set
15 Reps
@10
8
Bicep Curl (EZ Bar)
1 Set
6-10 Reps
@10
9
Hammer Curl (Dumbbell)
1 Set
12 Reps
@10
10
Seated Calf Raise
1 Set
50 Reps
@10
11
Calf Raise (Leg Press)
1 Set
30 Reps
@10
Day 2
1
Leg Extension
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@10
2
Zercher Squat (Barbell)
1 Set
3 Sets
20 Reps
20 Reps
@8
@10
3
Squat (Barbell)
1 Set
20 Reps
@8
4
Jefferson Squat
1 Set
25 Reps
@10
5
Seated Hamstring Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@10
6
Incline Leg Raises
1 Set
30 Reps
@10
Day 3
1
Face Pull
1 Set
30 Reps
@8
2
Banded KB + Band High Pulls Scap Retract
1 Set
1 Set
15 Reps
20 Reps
@5
@10
3
Barbel Hang High Heavy Pulls
1 Set
1 Set
10 Reps
10 Reps
@7
@10
4
Lying Side Lateral Raise
1 Set
10-25 Reps
@10
5
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
6
Lateral Raise (Cable)
1 Set
12-15 Reps
@10
7
Shoulder Press (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
8
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
@6
@10
9
Tricep Pushdown (Cable)
1 Set
20 Reps
@10
10
Lying Tricep Extension (Barbell)
1 Set
10 Reps
@10
11
Weighted Side Extensions
1 Set
50 Reps
@10
12
Single Arm Farmer Carry
1 Set
1 mins
@10
13
Single Arm High Carry
1 Set
1 mins
@10
Day 4
1
Rear Delt Row
1 Set
1 Set
15-20 Reps
10-20 Reps
@7
@10
2
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@6
@8
@10
3
Underhand Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@8
@10
4
Barbell Row
1 Set
6-10 Reps
@10
5
Seated Row (Machine)
1 Set
10 Reps
@10
6
Seated Row (Cable)
1 Set
8-12 Reps
@10
7
Stiff Leg Deadlift
1 Set
1 Set
5 Reps
8 Reps
@6
@10
8
Deadlift (Barbell)
1 Set
3-8 Reps
@10
Day 5
1
One Arm Side Deadlift
1 Set
-
2
Jefferson Deadlift
1 Set
-
3
Behind The Back Deadlift
1 Set
-
4
Zercher Deadlift
1 Set
-
5
Teeth Deadlift
1 Set
-
6
Turkish Get Up
1 Set
-
7
Trap Bar Deadlift
1 Set
-
8
American Kettlebell Swing
1 Set
-
-
9
Jefferson Curl
1 Set
-