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SBD

by Charlie G.
1 athletes joined

Program Description

get strong and big :)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Nov 25, 2025 03:38
  • Last Edited
    Nov 25, 2025 04:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Quadriceps
11.9%
Hamstrings
11.9%
Chest
10.1%
Glutes
9.2%
Front Delts
8.3%
Biceps
7.3%
Abs
4.6%
Upper Back
4.6%
Lats
4.6%
Calves
3.7%
Rear Delts
2.8%
Forearms
2.8%
Lower Back
2.3%
Adductors
2.3%
Middle Delts
1.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-15 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
T-Bar Row
2
8-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 9-10
4
Standing Pullover (Cable)
2
8-15 reps
RPE 9-10
5
Reverse Pec Deck
2
8-15 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-20 reps
RPE 9-10
7
Alternating Dumbbell Curl
3
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
80%
2
Lying Leg Curl
3
6-20 reps
RPE 9-10
3
Leg Extension
3
8-20 reps
RPE 9-10
4
Standing Calf Raise
4
8-20 reps
RPE 9-10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
80%
80%
80%
80%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
3
Pec Deck (Machine)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
4
Lateral Raise (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9-10
@9-10
@9-10
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9-10
@9-10
@9-10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
80%
80%
80%
80%
80%
2
T-Bar Row
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
4
Standing Pullover (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
5
Reverse Pec Deck
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
5-20 Reps
5-20 Reps
5-20 Reps
@9-10
@9-10
@9-10
7
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
8-20 Reps
8-20 Reps
8-20 Reps
@9-10
@9-10
@9-10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
80%
80%
80%
80%
2
Lying Leg Curl
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9-10
@9-10
@9-10
3
Leg Extension
1 Set
1 Set
1 Set
8-20 Reps
8-20 Reps
8-20 Reps
@9-10
@9-10
@9-10
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
8-20 Reps
8-20 Reps
8-20 Reps
8-20 Reps
@9-10
@9-10
@9-10
@9-10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
80%
80%
80%
80%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
3
Pec Deck (Machine)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
4
Lateral Raise (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9-10
@9-10
@9-10
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9-10
@9-10
@9-10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
80%
80%
80%
80%
80%
2
T-Bar Row
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
4
Standing Pullover (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
5
Reverse Pec Deck
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
5-20 Reps
5-20 Reps
5-20 Reps
@9-10
@9-10
@9-10
7
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
8-20 Reps
8-20 Reps
8-20 Reps
@9-10
@9-10
@9-10
Day 6
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
80%
80%
80%
80%
2
Lying Leg Curl
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9-10
@9-10
@9-10
3
Leg Extension
1 Set
1 Set
1 Set
8-20 Reps
8-20 Reps
8-20 Reps
@9-10
@9-10
@9-10
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
8-20 Reps
8-20 Reps
8-20 Reps
8-20 Reps
@9-10
@9-10
@9-10
@9-10