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Jacked & Tan 6 Day Variation

by Massive Pancake

Program Description

A variation on Jacked & Tan 2.0 with a separate Back & Bicep Day

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 07, 2025 06:56
  • Last Edited
    Jun 25, 2025 06:09

Summary

Transform your physique with the Jacked & Tan 6 Day Variation, a comprehensive 12-week program designed for serious lifters. This intense six-day split focuses on building strength and muscle across all major muscle groups, featuring exercises like bench presses, pull-ups, and tricep pushdowns. Each workout is structured to challenge you with targeted rep ranges and intensities, ensuring continuous progress and adaptation. Get ready to elevate your training and achieve the results you’ve always wanted!
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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
Bench Press (Barbell)
1
10 reps
RPE 8-9
2
Bench Press (Barbell)
2
6 reps
65%
3
Bench Press (Barbell)
1
6+ reps
65%
4
Bench Press (Close Grip)
4
10 reps
50%
5
Incline Bench Press (Dumbbell)
1
15 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
15 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
9
Behind The Back Cuffed Lateral Raise
1
20 reps
RPE 8-9
10
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
20 reps
RPE 8-9
12
Chest Fly (Cable)
3
1+ reps
RPE 8-9
13
Tricep Pushdown (Cable)
1
20 reps
RPE 8-9
14
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8-9
2
Bench Press (Barbell)
2
5 reps
70%
3
Bench Press (Barbell)
1
5+ reps
70%
4
Bench Press (Close Grip)
4
8 reps
55%
5
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
9
Behind The Back Cuffed Lateral Raise
1
18 reps
RPE 8-9
10
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
18 reps
RPE 8-9
12
Chest Fly (Cable)
3
1+ reps
RPE 8-9
13
Tricep Pushdown (Cable)
1
18 reps
RPE 8-9
14
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8-9
2
Bench Press (Barbell)
2
4 reps
75%
3
Bench Press (Barbell)
1
4+ reps
75%
4
Bench Press (Close Grip)
4
8 reps
60%
5
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
9
Behind The Back Cuffed Lateral Raise
1
16 reps
RPE 8-9
10
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
16 reps
RPE 8-9
12
Chest Fly (Cable)
3
1+ reps
RPE 8-9
13
Tricep Pushdown (Cable)
1
16 reps
RPE 8-9
14
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8-9
2
Bench Press (Barbell)
2
3 reps
77.5%
3
Bench Press (Barbell)
1
3+ reps
77.5%
4
Bench Press (Close Grip)
5
6 reps
62.5%
5
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
9
Behind The Back Cuffed Lateral Raise
1
14 reps
RPE 8-9
10
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
14 reps
RPE 8-9
12
Chest Fly (Cable)
3
1+ reps
RPE 8-9
13
Tricep Pushdown (Cable)
1
14 reps
RPE 8-9
14
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8-9
2
Bench Press (Barbell)
3
2 reps
80%
3
Bench Press (Barbell)
1
2+ reps
80%
4
Bench Press (Close Grip)
7
2 reps
65%
5
Incline Bench Press (Dumbbell)
1
6 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
6 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
9
Behind The Back Cuffed Lateral Raise
1
12 reps
RPE 8-9
10
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
12 reps
RPE 8-9
12
Chest Fly (Cable)
3
1+ reps
RPE 8-9
13
Tricep Pushdown (Cable)
1
12 reps
RPE 8-9
14
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9-10
2
Behind The Back Cuffed Lateral Raise
1
10 reps
RPE 8-9
3
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
4
Chest Fly (Cable)
1
10 reps
RPE 8-9
5
Chest Fly (Cable)
3
1+ reps
RPE 8-9
6
Tricep Pushdown (Cable)
1
10 reps
RPE 8-9
7
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8-9
2
Bench Press (Barbell)
4
3 reps
RPE 8-9
3
Bench Press (Barbell)
1
3+ reps
RPE 8-9
4
Bench Press (Close Grip)
5
6 reps
70%
5
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8-9
2
Bench Press (Barbell)
4
2 reps
RPE 8-9
3
Bench Press (Barbell)
1
2+ reps
RPE 8-9
4
Bench Press (Close Grip)
5
5 reps
75%
5
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
9
Behind The Back Cuffed Lateral Raise
1
18 reps
RPE 8-9
10
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
18 reps
RPE 8-9
12
Chest Fly (Cable)
3
1+ reps
RPE 8-9
13
Tricep Pushdown (Cable)
1
18 reps
RPE 8-9
14
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8-9
2
Bench Press (Barbell)
4
1 reps
RPE 8-9
3
Bench Press (Barbell)
1
1+ reps
RPE 8-9
4
Bench Press (Close Grip)
5
4 reps
80%
5
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
9
Behind The Back Cuffed Lateral Raise
1
16 reps
RPE 8-9
10
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
16 reps
RPE 8-9
12
Chest Fly (Cable)
3
1+ reps
RPE 8-9
13
Tricep Pushdown (Cable)
1
16 reps
RPE 8-9
14
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8-9
2
Bench Press (Barbell)
2
2 reps
RPE 8-9
3
Bench Press (Barbell)
1
2+ reps
RPE 8-9
4
Bench Press (Close Grip)
6
3 reps
82.5%
5
Incline Bench Press (Dumbbell)
1
6 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
6 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
9
Behind The Back Cuffed Lateral Raise
1
14 reps
RPE 8-9
10
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
14 reps
RPE 8-9
12
Chest Fly (Cable)
3
1+ reps
RPE 8-9
13
Tricep Pushdown (Cable)
1
14 reps
RPE 8-9
14
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8-9
2
Bench Press (Barbell)
2
1 reps
RPE 8-9
3
Bench Press (Barbell)
1
1+ reps
RPE 8-9
4
Bench Press (Close Grip)
7
2 reps
85%
5
Behind The Back Cuffed Lateral Raise
1
12 reps
RPE 8-9
6
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
7
Chest Fly (Cable)
1
12 reps
RPE 8-9
8
Chest Fly (Cable)
3
1+ reps
RPE 8-9
9
Tricep Pushdown (Cable)
1
12 reps
RPE 8-9
10
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Close Grip)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1+ reps
RPE 8-9
2
T-Bar Row
1
15 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
20 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Hammer Curl (Dumbbell)
1
20 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
20 reps
RPE 8-9
9
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
10
Lying Facepulls
1
20 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1+ reps
RPE 8-9
2
T-Bar Row
1
12 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
18 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Hammer Curl (Dumbbell)
1
18 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
18 reps
RPE 8-9
9
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
10
Lying Facepulls
1
18 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1+ reps
RPE 8-9
2
T-Bar Row
1
10 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
16 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Hammer Curl (Dumbbell)
1
16 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
16 reps
RPE 8-9
9
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
10
Lying Facepulls
1
16 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1+ reps
RPE 8-9
2
T-Bar Row
1
8 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
14 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Hammer Curl (Dumbbell)
1
14 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
14 reps
RPE 8-9
9
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
10
Lying Facepulls
1
14 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1+ reps
RPE 8-9
2
T-Bar Row
1
6 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
12 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
12 reps
RPE 8-9
9
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
10
Lying Facepulls
1
12 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1+ reps
RPE 8-9
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8-9
3
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
4
Lying Facepulls
1
10 reps
RPE 8-9
5
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
1+ reps
RPE 8-9
2
T-Bar Row
1
12 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
12 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Lying Facepulls
1
12 reps
RPE 8-9
7
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
1+ reps
RPE 8-9
2
T-Bar Row
1
10 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
18 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Hammer Curl (Dumbbell)
1
18 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
18 reps
RPE 8-9
9
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
10
Lying Facepulls
1
18 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
1+ reps
RPE 8-9
2
T-Bar Row
1
8 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
16 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Hammer Curl (Dumbbell)
1
16 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
16 reps
RPE 8-9
9
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
10
Lying Facepulls
1
16 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
1+ reps
RPE 8-9
2
T-Bar Row
1
6 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
14 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Hammer Curl (Dumbbell)
1
14 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
14 reps
RPE 8-9
9
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
10
Lying Facepulls
1
14 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
1+ reps
RPE 8-9
2
Seated Row (Cable)
1
12 reps
RPE 8-9
3
Seated Row (Cable)
3
1+ reps
RPE 8-9
4
Hammer Curl (Dumbbell)
1
12 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
6
Rear Delt Fly (Cable)
1
12 reps
RPE 8-9
7
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
8
Lying Facepulls
1
12 reps
RPE 8-9
9
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
65%
2
Squat (Barbell)
2
12 reps
65%
3
Squat (Barbell)
1
1+ reps
65%
4
Deficit Deadlift (Barbell)
4
10 reps
50%
5
Single Leg Press
1
15 reps
RPE 8-9
6
Single Leg Press
3
1+ reps
RPE 8-9
7
Lying Leg Curl
1
20 reps
RPE 8-9
8
Lying Leg Curl
3
1+ reps
RPE 8-9
9
Leg Extension
1
20 reps
RPE 8-9
10
Leg Extension
3
1+ reps
RPE 8-9
11
Seated Calf Raise
1
20 reps
RPE 8-9
12
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
70%
2
Squat (Barbell)
2
10 reps
70%
3
Squat (Barbell)
1
10+ reps
70%
4
Deficit Deadlift (Barbell)
4
8 reps
60%
5
Single Leg Press
1
12 reps
RPE 8-9
6
Single Leg Press
3
1+ reps
RPE 8-9
7
Lying Leg Curl
1
18 reps
RPE 8-9
8
Lying Leg Curl
3
1+ reps
RPE 8-9
9
Leg Extension
1
18 reps
RPE 8-9
10
Leg Extension
3
1+ reps
RPE 8-9
11
Seated Calf Raise
1
18 reps
RPE 8-9
12
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8-9
2
Squat (Barbell)
2
4 reps
80%
3
Squat (Barbell)
1
4+ reps
80%
4
Deficit Deadlift (Barbell)
4
6 reps
70%
5
Single Leg Press
1
10 reps
RPE 8-9
6
Single Leg Press
3
1+ reps
RPE 8-9
7
Lying Leg Curl
1
16 reps
RPE 8-9
8
Lying Leg Curl
3
1+ reps
RPE 8-9
9
Leg Extension
1
16 reps
RPE 8-9
10
Leg Extension
3
1+ reps
RPE 8-9
11
Seated Calf Raise
1
16 reps
RPE 8-9
12
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 8-9
2
Squat (Barbell)
2
3 reps
82.5%
3
Squat (Barbell)
1
3+ reps
82.5%
4
Deficit Deadlift (Barbell)
5
6 reps
75%
5
Single Leg Press
1
8 reps
RPE 8-9
6
Single Leg Press
3
1+ reps
RPE 8-9
7
Lying Leg Curl
1
14 reps
RPE 8-9
8
Lying Leg Curl
3
1+ reps
RPE 8-9
9
Leg Extension
1
14 reps
RPE 8-9
10
Leg Extension
3
1+ reps
RPE 8-9
11
Seated Calf Raise
1
14 reps
RPE 8-9
12
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8-9
2
Squat (Barbell)
3
2 reps
85%
3
Squat (Barbell)
1
2+ reps
85%
4
Deficit Deadlift (Barbell)
7
2 reps
80%
5
Single Leg Press
1
6 reps
RPE 8-9
6
Single Leg Press
3
1+ reps
RPE 8-9
7
Lying Leg Curl
1
12 reps
RPE 8-9
8
Lying Leg Curl
3
1+ reps
RPE 8-9
9
Leg Extension
1
12 reps
RPE 8-9
10
Leg Extension
3
1+ reps
RPE 8-9
11
Seated Calf Raise
1
12 reps
RPE 8-9
12
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8-9
2
Lying Leg Curl
1
10 reps
RPE 8-9
3
Lying Leg Curl
3
1+ reps
RPE 8-9
4
Leg Extension
1
10 reps
RPE 8-9
5
Leg Extension
3
1+ reps
RPE 8-9
6
Seated Calf Raise
1
10 reps
RPE 8-9
7
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8-9
2
Deficit Deadlift (Barbell)
5
6 reps
70%
3
Single Leg Press
1
12 reps
RPE 8-9
4
Single Leg Press
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8-9
2
Squat (Barbell)
4
2 reps
RPE 8-9
3
Squat (Barbell)
1
2+ reps
RPE 8-9
4
Deficit Deadlift (Barbell)
5
5 reps
75%
5
Single Leg Press
1
10 reps
RPE 8-9
6
Single Leg Press
3
1+ reps
RPE 8-9
7
Lying Leg Curl
1
18 reps
RPE 8-9
8
Lying Leg Curl
3
1+ reps
RPE 8-9
9
Leg Extension
1
18 reps
RPE 8-9
10
Leg Extension
3
1+ reps
RPE 8-9
11
Seated Calf Raise
1
18 reps
RPE 8-9
12
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8-9
2
Squat (Barbell)
4
1 reps
RPE 8-9
3
Squat (Barbell)
1
1+ reps
RPE 8-9
4
Deficit Deadlift (Barbell)
5
4 reps
80%
5
Single Leg Press
1
8 reps
RPE 8-9
6
Single Leg Press
3
1+ reps
RPE 8-9
7
Lying Leg Curl
1
16 reps
RPE 8-9
8
Lying Leg Curl
3
1+ reps
RPE 8-9
9
Leg Extension
1
16 reps
RPE 8-9
10
Leg Extension
3
1+ reps
RPE 8-9
11
Seated Calf Raise
1
16 reps
RPE 8-9
12
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8-9
2
Squat (Barbell)
2
2 reps
RPE 8-9
3
Squat (Barbell)
1
2+ reps
RPE 8-9
4
Deficit Deadlift (Barbell)
6
3 reps
82.5%
5
Single Leg Press
1
6 reps
RPE 8-9
6
Single Leg Press
3
1+ reps
RPE 8-9
7
Lying Leg Curl
1
14 reps
RPE 8-9
8
Lying Leg Curl
3
1+ reps
RPE 8-9
9
Leg Extension
1
14 reps
RPE 8-9
10
Leg Extension
3
1+ reps
RPE 8-9
11
Seated Calf Raise
1
14 reps
RPE 8-9
12
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8-9
2
Squat (Barbell)
2
1 reps
RPE 8-9
3
Squat (Barbell)
1
1+ reps
RPE 8-9
4
Deficit Deadlift (Barbell)
7
2 reps
85%
5
Lying Leg Curl
1
12 reps
RPE 8-9
6
Lying Leg Curl
3
1+ reps
RPE 8-9
7
Leg Extension
1
12 reps
RPE 8-9
8
Leg Extension
3
1+ reps
RPE 8-9
9
Seated Calf Raise
1
12 reps
RPE 8-9
10
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10 reps
RPE 8-9
2
Overhead Press (Barbell)
2
6 reps
60%
3
Overhead Press (Barbell)
1
6+ reps
60%
4
Close Grip Spoto Bench Press
1
10 reps
RPE 8-9
5
Close Grip Spoto Bench Press
4
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
4
10 reps
45%
7
AD Press (Dumbbell)
1
15 reps
RPE 8-9
8
AD Press (Dumbbell)
1
1+ reps
RPE 8-9
9
Overhead Tricep Extension (Cable)
1
20 reps
RPE 8-9
10
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
11
Behind The Back Cuffed Lateral Raise
1
20 reps
RPE 8-9
12
Behind The Back Cuffed Lateral Raise
1
1+ reps
RPE 8-9
13
Chest Fly (Cable)
1
20 reps
RPE 8-9
14
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 8-9
2
Overhead Press (Barbell)
2
5 reps
65%
3
Overhead Press (Barbell)
1
5+ reps
65%
4
Close Grip Spoto Bench Press
1
8 reps
RPE 8-9
5
Close Grip Spoto Bench Press
4
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
4
8 reps
50%
7
AD Press (Dumbbell)
1
12 reps
RPE 8-9
8
AD Press (Dumbbell)
1
1+ reps
RPE 8-9
9
Overhead Tricep Extension (Cable)
1
18 reps
RPE 8-9
10
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
11
Behind The Back Cuffed Lateral Raise
1
18 reps
RPE 8-9
12
Behind The Back Cuffed Lateral Raise
1
1+ reps
RPE 8-9
13
Chest Fly (Cable)
1
18 reps
RPE 8-9
14
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6 reps
RPE 8-9
2
Overhead Press (Barbell)
2
4 reps
70%
3
Overhead Press (Barbell)
1
4+ reps
70%
4
Close Grip Spoto Bench Press
1
6 reps
RPE 8-9
5
Close Grip Spoto Bench Press
4
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
4
6 reps
55%
7
AD Press (Dumbbell)
1
10 reps
RPE 8-9
8
AD Press (Dumbbell)
1
1+ reps
RPE 8-9
9
Overhead Tricep Extension (Cable)
1
16 reps
RPE 8-9
10
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
11
Behind The Back Cuffed Lateral Raise
1
16 reps
RPE 8-9
12
Behind The Back Cuffed Lateral Raise
1
1+ reps
RPE 8-9
13
Chest Fly (Cable)
1
16 reps
RPE 8-9
14
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4 reps
RPE 8-9
2
Overhead Press (Barbell)
2
3 reps
77.5%
3
Overhead Press (Barbell)
1
3+ reps
77.5%
4
Close Grip Spoto Bench Press
1
4 reps
RPE 8-9
5
Close Grip Spoto Bench Press
4
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
5
4 reps
57.5%
7
AD Press (Dumbbell)
1
8 reps
RPE 8-9
8
AD Press (Dumbbell)
1
1+ reps
RPE 8-9
9
Overhead Tricep Extension (Cable)
1
14 reps
RPE 8-9
10
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
11
Behind The Back Cuffed Lateral Raise
1
14 reps
RPE 8-9
12
Behind The Back Cuffed Lateral Raise
1
1+ reps
RPE 8-9
13
Chest Fly (Cable)
1
14 reps
RPE 8-9
14
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
RPE 8-9
2
Overhead Press (Barbell)
3
2 reps
80%
3
Overhead Press (Barbell)
1
2+ reps
80%
4
Close Grip Spoto Bench Press
1
2 reps
RPE 8-9
5
Close Grip Spoto Bench Press
4
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
7
2 reps
60%
7
AD Press (Dumbbell)
1
6 reps
RPE 8-9
8
AD Press (Dumbbell)
1
1+ reps
RPE 8-9
9
Overhead Tricep Extension (Cable)
1
12 reps
RPE 8-9
10
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
11
Behind The Back Cuffed Lateral Raise
1
12 reps
RPE 8-9
12
Behind The Back Cuffed Lateral Raise
1
1+ reps
RPE 8-9
13
Chest Fly (Cable)
1
12 reps
RPE 8-9
14
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 8-9
2
Close Grip Spoto Bench Press
1
1 reps
RPE 8-9
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
5
Behind The Back Cuffed Lateral Raise
1
10 reps
RPE 8-9
6
Behind The Back Cuffed Lateral Raise
1
1+ reps
RPE 8-9
7
Chest Fly (Cable)
1
10 reps
RPE 8-9
8
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6 reps
RPE 8-9
2
Overhead Press (Barbell)
4
3 reps
RPE 8-9
3
Overhead Press (Barbell)
1
3+ reps
80%
4
Close Grip Spoto Bench Press
1
7 reps
RPE 8-9
5
Close Grip Spoto Bench Press
4
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
5
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4 reps
RPE 8-9
2
Overhead Press (Barbell)
4
2 reps
RPE 8-9
3
Overhead Press (Barbell)
1
2+ reps
RPE 8-9
4
Close Grip Spoto Bench Press
1
4 reps
RPE 8-9
5
Close Grip Spoto Bench Press
4
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
5
5 reps
70%
7
Bench Press (Dumbbell)
1
18 reps
RPE 8-9
8
Bench Press (Dumbbell)
1
1+ reps
RPE 8-9
9
Overhead Tricep Extension (Cable)
1
18 reps
RPE 8-9
10
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
18 reps
RPE 8-9
12
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
RPE 8-9
2
Overhead Press (Barbell)
4
1 reps
RPE 8-9
3
Overhead Press (Barbell)
1
1+ reps
RPE 8-9
4
Close Grip Spoto Bench Press
1
2 reps
RPE 8-9
5
Close Grip Spoto Bench Press
1
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
5
4 reps
75%
7
Bench Press (Dumbbell)
1
16 reps
RPE 8-9
8
Bench Press (Dumbbell)
1
1+ reps
RPE 8-9
9
Overhead Tricep Extension (Cable)
1
16 reps
RPE 8-9
10
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
16 reps
RPE 8-9
12
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
RPE 8-9
2
Overhead Press (Barbell)
2
2 reps
RPE 8-9
3
Overhead Press (Barbell)
1
2+ reps
RPE 8-9
4
Close Grip Spoto Bench Press
1
5 reps
RPE 8-9
5
Close Grip Spoto Bench Press
1
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
6
3 reps
77.5%
7
Bench Press (Dumbbell)
1
14 reps
RPE 8-9
8
Bench Press (Dumbbell)
1
1+ reps
RPE 8-9
9
Overhead Tricep Extension (Cable)
1
14 reps
RPE 8-9
10
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
14 reps
RPE 8-9
12
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
RPE 8-9
2
Overhead Press (Barbell)
2
1 reps
RPE 8-9
3
Overhead Press (Barbell)
1
1+ reps
RPE 8-9
4
Close Grip Spoto Bench Press
1
3 reps
RPE 8-9
5
Close Grip Spoto Bench Press
1
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
7
2 reps
77.5%
7
Chest Fly (Cable)
1
12 reps
RPE 8-9
8
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
1+ reps
RPE 8-9
2
Lat Prayer
1
20 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Preacher Hammer Curl
1
20 reps
RPE 8-9
5
Preacher Hammer Curl
3
1+ reps
RPE 8-9
6
Bicep Curl (Machine)
1
20 reps
RPE 8-9
7
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
20 reps
RPE 8-9
9
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
10
Lying Facepulls
1
20 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
1+ reps
RPE 8-9
2
Lat Prayer
1
18 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Preacher Hammer Curl
1
18 reps
RPE 8-9
5
Preacher Hammer Curl
3
1+ reps
RPE 8-9
6
Bicep Curl (Machine)
1
18 reps
RPE 8-9
7
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
18 reps
RPE 8-9
9
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
10
Lying Facepulls
1
18 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
1+ reps
RPE 8-9
2
Lat Prayer
1
16 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Preacher Hammer Curl
1
16 reps
RPE 8-9
5
Preacher Hammer Curl
3
1+ reps
RPE 8-9
6
Bicep Curl (Machine)
1
16 reps
RPE 8-9
7
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
16 reps
RPE 8-9
9
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
10
Lying Facepulls
1
16 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
1+ reps
RPE 8-9
2
Lat Prayer
1
14 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Preacher Hammer Curl
1
14 reps
RPE 8-9
5
Preacher Hammer Curl
3
1+ reps
RPE 8-9
6
Bicep Curl (Machine)
1
14 reps
RPE 8-9
7
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
14 reps
RPE 8-9
9
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
10
Lying Facepulls
1
14 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
1+ reps
RPE 8-9
2
Lat Prayer
1
12 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Preacher Hammer Curl
1
12 reps
RPE 8-9
5
Preacher Hammer Curl
3
1+ reps
RPE 8-9
6
Bicep Curl (Machine)
1
12 reps
RPE 8-9
7
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
12 reps
RPE 8-9
9
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
10
Lying Facepulls
1
12 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
1+ reps
RPE 8-9
2
Preacher Hammer Curl
1
10 reps
RPE 8-9
3
Preacher Hammer Curl
3
1+ reps
RPE 8-9
4
Bicep Curl (Machine)
1
10 reps
RPE 8-9
5
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
6
Rear Delt Fly (Cable)
1
10 reps
RPE 8-9
7
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
1+ reps
RPE 8-9
2
Lat Prayer
1
12 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Rear Delt Fly (Cable)
1
12 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
1+ reps
RPE 8-9
2
Lat Prayer
1
18 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Preacher Hammer Curl
1
18 reps
RPE 8-9
5
Preacher Hammer Curl
3
1+ reps
RPE 8-9
6
Bicep Curl (Machine)
1
18 reps
RPE 8-9
7
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
18 reps
RPE 8-9
9
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
10
Lying Facepulls
1
18 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
1+ reps
RPE 8-9
2
Lat Prayer
1
16 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Preacher Hammer Curl
1
16 reps
RPE 8-9
5
Preacher Hammer Curl
3
1+ reps
RPE 8-9
6
Bicep Curl (Machine)
1
16 reps
RPE 8-9
7
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
16 reps
RPE 8-9
9
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
10
Lying Facepulls
1
16 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
1+ reps
RPE 8-9
2
Lat Prayer
1
14 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Preacher Hammer Curl
1
14 reps
RPE 8-9
5
Preacher Hammer Curl
3
1+ reps
RPE 8-9
6
Bicep Curl (Machine)
1
14 reps
RPE 8-9
7
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
14 reps
RPE 8-9
9
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
10
Lying Facepulls
1
14 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
1+ reps
RPE 8-9
2
Preacher Hammer Curl
1
12 reps
RPE 8-9
3
Preacher Hammer Curl
3
1+ reps
RPE 8-9
4
Bicep Curl (Machine)
1
12 reps
RPE 8-9
5
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
6
Lying Facepulls
1
12 reps
RPE 8-9
7
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
1+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
65%
2
Deadlift (Barbell)
2
12 reps
65%
3
Deadlift (Barbell)
1
12+ reps
65%
4
Front Squat (Barbell)
4
10 reps
50%
5
Reverse Lunge (Barbell)
1
15 reps
RPE 8-9
6
Reverse Lunge (Barbell)
3
1+ reps
RPE 8-9
7
Leg Extension
1
20 reps
RPE 8-9
8
Leg Extension
1
1+ reps
RPE 8-9
9
Lying Leg Curl
1
20 reps
RPE 8-9
10
Lying Leg Curl
1
1+ reps
RPE 8-9
11
Standing Calf Raise
1
20 reps
RPE 8-9
12
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 8-9
2
Deadlift (Barbell)
2
5 reps
75%
3
Deadlift (Barbell)
1
5+ reps
75%
4
Front Squat (Barbell)
4
8 reps
60%
5
Reverse Lunge (Barbell)
1
12 reps
RPE 8-9
6
Reverse Lunge (Barbell)
3
1+ reps
RPE 8-9
7
Leg Extension
1
18 reps
RPE 8-9
8
Leg Extension
1
1+ reps
RPE 8-9
9
Lying Leg Curl
1
18 reps
RPE 8-9
10
Lying Leg Curl
1
1+ reps
RPE 8-9
11
Standing Calf Raise
1
18 reps
RPE 8-9
12
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8-9
2
Deadlift (Barbell)
2
4 reps
80%
3
Deadlift (Barbell)
1
4+ reps
80%
4
Front Squat (Barbell)
4
6 reps
70%
5
Reverse Lunge (Barbell)
1
10 reps
RPE 8-9
6
Reverse Lunge (Barbell)
3
1+ reps
RPE 8-9
7
Leg Extension
1
16 reps
RPE 8-9
8
Leg Extension
1
1+ reps
RPE 8-9
9
Lying Leg Curl
1
16 reps
RPE 8-9
10
Lying Leg Curl
1
1+ reps
RPE 8-9
11
Standing Calf Raise
1
16 reps
RPE 8-9
12
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 8-9
2
Deadlift (Barbell)
2
3 reps
82.5%
3
Deadlift (Barbell)
1
3+ reps
82.5%
4
Front Squat (Barbell)
5
4 reps
75%
5
Reverse Lunge (Barbell)
1
8 reps
RPE 8-9
6
Reverse Lunge (Barbell)
3
1+ reps
RPE 8-9
7
Leg Extension
1
14 reps
RPE 8-9
8
Leg Extension
1
1+ reps
RPE 8-9
9
Lying Leg Curl
1
14 reps
RPE 8-9
10
Lying Leg Curl
1
1+ reps
RPE 8-9
11
Standing Calf Raise
1
14 reps
RPE 8-9
12
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8-9
2
Deadlift (Barbell)
3
2 reps
85%
3
Deadlift (Barbell)
1
2+ reps
85%
4
Front Squat (Barbell)
7
2 reps
80%
5
Reverse Lunge (Barbell)
1
6 reps
RPE 8-9
6
Reverse Lunge (Barbell)
3
1+ reps
RPE 8-9
7
Leg Extension
1
12 reps
RPE 8-9
8
Leg Extension
1
1+ reps
RPE 8-9
9
Lying Leg Curl
1
12 reps
RPE 8-9
10
Lying Leg Curl
1
1+ reps
RPE 8-9
11
Standing Calf Raise
1
12 reps
RPE 8-9
12
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8-9
2
Leg Extension
1
10 reps
RPE 8-9
3
Leg Extension
1
1+ reps
RPE 8-9
4
Lying Leg Curl
1
10 reps
RPE 8-9
5
Lying Leg Curl
1
1+ reps
RPE 8-9
6
Standing Calf Raise
1
12 reps
RPE 8-9
7
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 8-9
2
Deadlift (Barbell)
4
3 reps
RPE 8-9
3
Deadlift (Barbell)
1
3+ reps
RPE 8-9
4
Front Squat (Barbell)
5
6 reps
70%
5
Romanian Deadlift (Barbell)
1
12 reps
RPE 8-9
6
Romanian Deadlift (Barbell)
3
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 8-9
2
Deadlift (Barbell)
4
2 reps
RPE 8-9
3
Deadlift (Barbell)
1
2+ reps
RPE 8-9
4
Front Squat (Barbell)
5
5 reps
75%
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8-9
6
Romanian Deadlift (Barbell)
3
1+ reps
RPE 8-9
7
Single Leg Extension
1
18 reps
RPE 8-9
8
Single Leg Extension
1
1+ reps
RPE 8-9
9
Single-Leg Leg Curl
1
18 reps
RPE 8-9
10
Single-Leg Leg Curl
1
1+ reps
RPE 8-9
11
Standing Calf Raise
1
18 reps
RPE 8-9
12
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8-9
2
Deadlift (Barbell)
4
1 reps
RPE 8-9
3
Deadlift (Barbell)
1
1+ reps
RPE 8-9
4
Front Squat (Barbell)
5
4 reps
80%
5
Romanian Deadlift (Barbell)
1
8 reps
RPE 8-9
6
Romanian Deadlift (Barbell)
3
1+ reps
RPE 8-9
7
Single Leg Extension
1
16 reps
RPE 8-9
8
Single Leg Extension
1
1+ reps
RPE 8-9
9
Single-Leg Leg Curl
1
16 reps
RPE 8-9
10
Single-Leg Leg Curl
1
1+ reps
RPE 8-9
11
Standing Calf Raise
1
16 reps
RPE 8-9
12
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Deadlift (Barbell)
2
2 reps
RPE 8-9
3
Deadlift (Barbell)
1
2+ reps
RPE 8-9
4
Front Squat (Barbell)
6
3 reps
82.5%
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 8-9
6
Romanian Deadlift (Barbell)
3
1+ reps
RPE 8-9
7
Single Leg Extension
1
14 reps
RPE 8-9
8
Single Leg Extension
1
1+ reps
RPE 8-9
9
Single-Leg Leg Curl
1
14 reps
RPE 8-9
10
Single-Leg Leg Curl
1
1+ reps
RPE 8-9
11
Standing Calf Raise
1
14 reps
RPE 8-9
12
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8-9
2
Deadlift (Barbell)
2
1 reps
RPE 8-9
3
Deadlift (Barbell)
1
1+ reps
RPE 8-9
4
Front Squat (Barbell)
7
2 reps
85%
5
Single Leg Extension
1
12 reps
RPE 8-9
6
Single Leg Extension
1
1+ reps
RPE 8-9
7
Single-Leg Leg Curl
1
12 reps
RPE 8-9
8
Single-Leg Leg Curl
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Front Squat (Barbell)
1
1 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
10 Reps
@8-9
2
Bench Press (Barbell)
2 Sets
6 Reps
65%
3
Bench Press (Barbell)
1 Set
6+ Reps
65%
4
Bench Press (Close Grip)
4 Sets
10 Reps
50%
5
Incline Bench Press (Dumbbell)
1 Set
15 Reps
@8-9
6
Incline Bench Press (Dumbbell)
3 Sets
1+ Reps
@8-9
7
Seated Shoulder Press (Dumbbell)
1 Set
15 Reps
@8-9
8
Seated Shoulder Press (Dumbbell)
3 Sets
1+ Reps
@8-9
9
Behind The Back Cuffed Lateral Raise
1 Set
20 Reps
@8-9
10
Behind The Back Cuffed Lateral Raise
3 Sets
1+ Reps
@8-9
11
Chest Fly (Cable)
1 Set
20 Reps
@8-9
12
Chest Fly (Cable)
3 Sets
1+ Reps
@8-9
13
Tricep Pushdown (Cable)
1 Set
20 Reps
@8-9
14
Tricep Pushdown (Cable)
3 Sets
1+ Reps
@8-9
Day 2
1
Pull-Up (Bodyweight)
4 Sets
1+ Reps
@8-9
2
T-Bar Row
1 Set
15 Reps
@8-9
3
T-Bar Row
3 Sets
1+ Reps
@8-9
4
Seated Row (Cable)
1 Set
20 Reps
@8-9
5
Seated Row (Cable)
3 Sets
1+ Reps
@8-9
6
Hammer Curl (Dumbbell)
1 Set
20 Reps
@8-9
7
Hammer Curl (Dumbbell)
3 Sets
1+ Reps
@8-9
8
Rear Delt Fly (Cable)
1 Set
20 Reps
@8-9
9
Rear Delt Fly (Cable)
1 Set
1+ Reps
@8-9
10
Lying Facepulls
1 Set
20 Reps
@8-9
11
Lying Facepulls
3 Sets
1+ Reps
@8-9
Day 4
1
Overhead Press (Barbell)
1 Set
10 Reps
@8-9
2
Overhead Press (Barbell)
2 Sets
6 Reps
60%
3
Overhead Press (Barbell)
1 Set
6+ Reps
60%
4
Close Grip Spoto Bench Press
1 Set
10 Reps
@8-9
5
Close Grip Spoto Bench Press
4 Sets
1+ Reps
@8-9
6
Legs Up Bench Press (Barbell)
4 Sets
10 Reps
45%
7
AD Press (Dumbbell)
1 Set
15 Reps
@8-9
8
AD Press (Dumbbell)
1 Set
1+ Reps
@8-9
9
Overhead Tricep Extension (Cable)
1 Set
20 Reps
@8-9
10
Overhead Tricep Extension (Cable)
1 Set
1+ Reps
@8-9
11
Behind The Back Cuffed Lateral Raise
1 Set
20 Reps
@8-9
12
Behind The Back Cuffed Lateral Raise
1 Set
1+ Reps
@8-9
13
Chest Fly (Cable)
1 Set
20 Reps
@8-9
14
Chest Fly (Cable)
1 Set
1+ Reps
@8-9
Day 5
1
Pull-Up (Band)
4 Sets
1+ Reps
@8-9
2
Lat Prayer
1 Set
20 Reps
@8-9
3
Lat Prayer
3 Sets
1+ Reps
@8-9
4
Preacher Hammer Curl
1 Set
20 Reps
@8-9
5
Preacher Hammer Curl
3 Sets
1+ Reps
@8-9
6
Bicep Curl (Machine)
1 Set
20 Reps
@8-9
7
Bicep Curl (Machine)
3 Sets
1+ Reps
@8-9
8
Rear Delt Fly (Cable)
1 Set
20 Reps
@8-9
9
Rear Delt Fly (Cable)
3 Sets
1+ Reps
@8-9
10
Lying Facepulls
1 Set
20 Reps
@8-9
11
Lying Facepulls
3 Sets
1+ Reps
@8-9
Day 6
1
Deadlift (Barbell)
1 Set
12 Reps
65%
2
Deadlift (Barbell)
2 Sets
12 Reps
65%
3
Deadlift (Barbell)
1 Set
12+ Reps
65%
4
Front Squat (Barbell)
4 Sets
10 Reps
50%
5
Reverse Lunge (Barbell)
1 Set
15 Reps
@8-9
6
Reverse Lunge (Barbell)
3 Sets
1+ Reps
@8-9
7
Leg Extension
1 Set
20 Reps
@8-9
8
Leg Extension
1 Set
1+ Reps
@8-9
9
Lying Leg Curl
1 Set
20 Reps
@8-9
10
Lying Leg Curl
1 Set
1+ Reps
@8-9
11
Standing Calf Raise
1 Set
20 Reps
@8-9
12
Standing Calf Raise
1 Set
1+ Reps
@8-9
Day 3
1
Squat (Barbell)
1 Set
12 Reps
65%
2
Squat (Barbell)
2 Sets
12 Reps
65%
3
Squat (Barbell)
1 Set
1+ Reps
65%
4
Deficit Deadlift (Barbell)
4 Sets
10 Reps
50%
5
Single Leg Press
1 Set
15 Reps
@8-9
6
Single Leg Press
3 Sets
1+ Reps
@8-9
7
Lying Leg Curl
1 Set
20 Reps
@8-9
8
Lying Leg Curl
3 Sets
1+ Reps
@8-9
9
Leg Extension
1 Set
20 Reps
@8-9
10
Leg Extension
3 Sets
1+ Reps
@8-9
11
Seated Calf Raise
1 Set
20 Reps
@8-9
12
Seated Calf Raise
3 Sets
1+ Reps
@8-9