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Soviet Style Bench and Squat Program

by Yair G.

Program Description

Unleash your strength with the Soviet Style Bench and Squat Program, a rigorous 12-week training regimen designed to elevate your lifting game. Committing to five days a week, you'll focus on mastering the fundamentals of bench pressing and squatting, utilizing proven techniques that have stood the test of time. This program emphasizes progressive overload and structured volume, ensuring you build muscle and increase your max lifts effectively. Get ready to push your limits and achieve impressive gains!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 03, 2025 04:02
  • Last Edited
    Dec 03, 2025 04:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.2%
Chest
13.5%
Front Delts
13.5%
Quadriceps
10.5%
Glutes
10.5%
Hamstrings
10.5%
Abs
5.2%
Upper Back
4.8%
Adductors
4.4%
Lats
4.4%
Biceps
4.4%
Forearms
0.9%
Middle Delts
0.4%
Lower Back
0.4%
Abductors
0.4%
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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
Squat (Barbell)
6
5 reps
80%
2
Squat (Paused)
4
5 reps
71%
3
Bench Press (Paused)
6
5 reps
78%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8-10
7
21s (EZ Bar)
4
21 reps
RPE 8-10
8
Skull Crusher (Barbell)
4
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Squat (Paused)
4
5 reps
71%
3
Bench Press (Paused)
6
5 reps
78%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8-10
7
21s (EZ Bar)
4
21 reps
RPE 8-10
8
Skull Crusher (Barbell)
4
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Squat (Paused)
4
5 reps
71%
3
Bench Press (Paused)
6
5 reps
78%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8-10
7
21s (EZ Bar)
4
21 reps
RPE 8-10
8
Skull Crusher (Barbell)
4
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Squat (Paused)
4
5 reps
71%
3
Bench Press (Paused)
6
5 reps
78%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8-10
7
21s (EZ Bar)
4
21 reps
RPE 8-10
8
Skull Crusher (Barbell)
4
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Squat (Paused)
4
5 reps
71%
3
Bench Press (Paused)
6
5 reps
78%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8-10
7
21s (EZ Bar)
4
21 reps
RPE 8-10
8
Skull Crusher (Barbell)
4
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Squat (Paused)
4
5 reps
71%
3
Bench Press (Paused)
6
5 reps
78%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8-10
7
21s (EZ Bar)
4
21 reps
RPE 8-10
8
Skull Crusher (Barbell)
4
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Squat (Paused)
4
5 reps
71%
3
Bench Press (Paused)
6
5 reps
78%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8-10
7
21s (EZ Bar)
4
21 reps
RPE 8-10
8
Skull Crusher (Barbell)
4
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Squat (Paused)
4
5 reps
71%
3
Bench Press (Paused)
6
5 reps
78%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8-10
7
21s (EZ Bar)
4
21 reps
RPE 8-10
8
Skull Crusher (Barbell)
4
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Squat (Paused)
4
5 reps
71%
3
Bench Press (Paused)
6
5 reps
78%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8-10
7
21s (EZ Bar)
4
21 reps
RPE 8-10
8
Skull Crusher (Barbell)
4
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Squat (Paused)
4
5 reps
71%
3
Bench Press (Paused)
6
5 reps
78%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8-10
7
21s (EZ Bar)
4
21 reps
RPE 8-10
8
Skull Crusher (Barbell)
4
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Squat (Paused)
4
5 reps
71%
3
Bench Press (Paused)
6
5 reps
78%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8-10
7
21s (EZ Bar)
4
21 reps
RPE 8-10
8
Skull Crusher (Barbell)
4
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Squat (Paused)
4
5 reps
71%
3
Bench Press (Paused)
6
5 reps
78%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8-10
7
21s (EZ Bar)
4
21 reps
RPE 8-10
8
Skull Crusher (Barbell)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
68%
2
Bench Press (Barbell)
9
6 reps
73%
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
4
T-Bar Row
4
10-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
68%
2
Bench Press (Barbell)
9
6 reps
73%
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
4
T-Bar Row
4
10-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
68%
2
Bench Press (Barbell)
9
6 reps
73%
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
4
T-Bar Row
4
10-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
68%
2
Bench Press (Barbell)
9
6 reps
73%
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
4
T-Bar Row
4
10-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
68%
2
Bench Press (Barbell)
9
6 reps
73%
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
4
T-Bar Row
4
10-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
68%
2
Bench Press (Barbell)
9
6 reps
73%
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
4
T-Bar Row
4
10-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
68%
2
Bench Press (Barbell)
9
6 reps
73%
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
4
T-Bar Row
4
10-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
68%
2
Bench Press (Barbell)
9
6 reps
73%
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
4
T-Bar Row
4
10-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
68%
2
Bench Press (Barbell)
9
6 reps
73%
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
4
T-Bar Row
4
10-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
68%
2
Bench Press (Barbell)
9
6 reps
73%
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
4
T-Bar Row
4
10-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
68%
2
Bench Press (Barbell)
9
6 reps
73%
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
4
T-Bar Row
4
10-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
68%
2
Bench Press (Barbell)
9
6 reps
73%
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8-10
4
T-Bar Row
4
10-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-10
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82%
2
Squat (Paused)
3
5 reps
71%
3
Bench Press (Paused)
7
5 reps
76%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Pendlay Row
4
8 reps
RPE 8
6
Dip (Weighted)
4
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82%
2
Squat (Paused)
3
5 reps
71%
3
Bench Press (Paused)
7
5 reps
76%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Pendlay Row
4
8 reps
RPE 8
6
Dip (Weighted)
4
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82%
2
Squat (Paused)
3
5 reps
71%
3
Bench Press (Paused)
7
5 reps
76%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Pendlay Row
4
8 reps
RPE 8
6
Dip (Weighted)
4
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82%
2
Squat (Paused)
3
5 reps
71%
3
Bench Press (Paused)
7
5 reps
76%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Pendlay Row
4
8 reps
RPE 8
6
Dip (Weighted)
4
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82%
2
Squat (Paused)
3
5 reps
71%
3
Bench Press (Paused)
7
5 reps
76%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Pendlay Row
4
8 reps
RPE 8
6
Dip (Weighted)
4
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82%
2
Squat (Paused)
3
5 reps
71%
3
Bench Press (Paused)
7
5 reps
76%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Pendlay Row
4
8 reps
RPE 8
6
Dip (Weighted)
4
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82%
2
Squat (Paused)
3
5 reps
71%
3
Bench Press (Paused)
7
5 reps
76%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Pendlay Row
4
8 reps
RPE 8
6
Dip (Weighted)
4
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82%
2
Squat (Paused)
3
5 reps
71%
3
Bench Press (Paused)
7
5 reps
76%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Pendlay Row
4
8 reps
RPE 8
6
Dip (Weighted)
4
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82%
2
Squat (Paused)
3
5 reps
71%
3
Bench Press (Paused)
7
5 reps
76%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Pendlay Row
4
8 reps
RPE 8
6
Dip (Weighted)
4
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82%
2
Squat (Paused)
3
5 reps
71%
3
Bench Press (Paused)
7
5 reps
76%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Pendlay Row
4
8 reps
RPE 8
6
Dip (Weighted)
4
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82%
2
Squat (Paused)
3
5 reps
71%
3
Bench Press (Paused)
7
5 reps
76%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Pendlay Row
4
8 reps
RPE 8
6
Dip (Weighted)
4
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82%
2
Squat (Paused)
3
5 reps
71%
3
Bench Press (Paused)
7
5 reps
76%
4
Bench Press (Close Grip)
4
8 reps
71%
5
Pendlay Row
4
8 reps
RPE 8
6
Dip (Weighted)
4
AMRAP
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
4 reps
68%
2
Bench Press (Paused)
5
4 reps
84%
3
Bench Press (Paused)
3
6 reps
71%
4
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
5
Lat Pulldown
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
4 reps
68%
2
Bench Press (Paused)
5
4 reps
84%
3
Bench Press (Paused)
3
6 reps
71%
4
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
5
Lat Pulldown
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
4 reps
68%
2
Bench Press (Paused)
5
4 reps
84%
3
Bench Press (Paused)
3
6 reps
71%
4
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
5
Lat Pulldown
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
4 reps
68%
2
Bench Press (Paused)
5
4 reps
84%
3
Bench Press (Paused)
3
6 reps
71%
4
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
5
Lat Pulldown
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
4 reps
68%
2
Bench Press (Paused)
5
4 reps
84%
3
Bench Press (Paused)
3
6 reps
71%
4
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
5
Lat Pulldown
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
4 reps
68%
2
Bench Press (Paused)
5
4 reps
84%
3
Bench Press (Paused)
3
6 reps
71%
4
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
5
Lat Pulldown
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
4 reps
68%
2
Bench Press (Paused)
5
4 reps
84%
3
Bench Press (Paused)
3
6 reps
71%
4
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
5
Lat Pulldown
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
4 reps
68%
2
Bench Press (Paused)
5
4 reps
84%
3
Bench Press (Paused)
3
6 reps
71%
4
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
5
Lat Pulldown
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
4 reps
68%
2
Bench Press (Paused)
5
4 reps
84%
3
Bench Press (Paused)
3
6 reps
71%
4
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
5
Lat Pulldown
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
4 reps
68%
2
Bench Press (Paused)
5
4 reps
84%
3
Bench Press (Paused)
3
6 reps
71%
4
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
5
Lat Pulldown
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
4 reps
68%
2
Bench Press (Paused)
5
4 reps
84%
3
Bench Press (Paused)
3
6 reps
71%
4
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
5
Lat Pulldown
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
4 reps
68%
2
Bench Press (Paused)
5
4 reps
84%
3
Bench Press (Paused)
3
6 reps
71%
4
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
5
Lat Pulldown
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
6 reps
75%
2
Leg Press
4
15-20 reps
RPE 8-10
3
Bench Press (Paused)
8
5 reps
73%
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
T-Bar Row
4
12 reps
RPE 8
6
21s (EZ Bar)
4
21 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
6 reps
75%
2
Leg Press
4
15-20 reps
RPE 8-10
3
Bench Press (Paused)
8
5 reps
73%
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
T-Bar Row
4
12 reps
RPE 8
6
21s (EZ Bar)
4
21 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
6 reps
75%
2
Leg Press
4
15-20 reps
RPE 8-10
3
Bench Press (Paused)
8
5 reps
73%
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
T-Bar Row
4
12 reps
RPE 8
6
21s (EZ Bar)
4
21 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
6 reps
75%
2
Leg Press
4
15-20 reps
RPE 8-10
3
Bench Press (Paused)
8
5 reps
73%
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
T-Bar Row
4
12 reps
RPE 8
6
21s (EZ Bar)
4
21 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
6 reps
75%
2
Leg Press
4
15-20 reps
RPE 8-10
3
Bench Press (Paused)
8
5 reps
73%
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
T-Bar Row
4
12 reps
RPE 8
6
21s (EZ Bar)
4
21 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
6 reps
75%
2
Leg Press
4
15-20 reps
RPE 8-10
3
Bench Press (Paused)
8
5 reps
73%
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
T-Bar Row
4
12 reps
RPE 8
6
21s (EZ Bar)
4
21 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
6 reps
75%
2
Leg Press
4
15-20 reps
RPE 8-10
3
Bench Press (Paused)
8
5 reps
73%
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
T-Bar Row
4
12 reps
RPE 8
6
21s (EZ Bar)
4
21 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
6 reps
75%
2
Leg Press
4
15-20 reps
RPE 8-10
3
Bench Press (Paused)
8
5 reps
73%
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
T-Bar Row
4
12 reps
RPE 8
6
21s (EZ Bar)
4
21 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
6 reps
75%
2
Leg Press
4
15-20 reps
RPE 8-10
3
Bench Press (Paused)
8
5 reps
73%
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
T-Bar Row
4
12 reps
RPE 8
6
21s (EZ Bar)
4
21 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
6 reps
75%
2
Leg Press
4
15-20 reps
RPE 8-10
3
Bench Press (Paused)
8
5 reps
73%
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
T-Bar Row
4
12 reps
RPE 8
6
21s (EZ Bar)
4
21 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
6 reps
75%
2
Leg Press
4
15-20 reps
RPE 8-10
3
Bench Press (Paused)
8
5 reps
73%
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
T-Bar Row
4
12 reps
RPE 8
6
21s (EZ Bar)
4
21 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
6 reps
75%
2
Leg Press
4
15-20 reps
RPE 8-10
3
Bench Press (Paused)
8
5 reps
73%
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
T-Bar Row
4
12 reps
RPE 8
6
21s (EZ Bar)
4
21 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
80%
80%
80%
80%
80%
2
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
71%
71%
71%
71%
3
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
78%
78%
78%
78%
78%
78%
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
71%
71%
71%
71%
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8-10
@8-10
@8-10
@8-10
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8-10
@8-10
@8-10
@8-10
7
21s (EZ Bar)
1 Set
1 Set
1 Set
1 Set
21 Reps
21 Reps
21 Reps
21 Reps
@8-10
@8-10
@8-10
@8-10
8
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8-10
@8-10
@8-10
@8-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
68%
68%
68%
68%
68%
68%
68%
68%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
73%
73%
73%
73%
73%
73%
73%
73%
73%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8-10
@8-10
@8-10
@8-10
4
T-Bar Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8-10
@8-10
@8-10
@8-10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8-10
@8-10
@8-10
@8-10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8-10
@8-10
@8-10
@8-10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
82%
82%
82%
82%
82%
2
Squat (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
71%
71%
71%
3
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
76%
76%
76%
76%
76%
76%
76%
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
71%
71%
71%
71%
5
Pendlay Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
6
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8-10
@8-10
@8-10
@8-10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
68%
68%
68%
68%
68%
68%
68%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
84%
84%
84%
84%
84%
3
Bench Press (Paused)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
71%
71%
71%
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
5
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@10
@10
@10
@10
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
75%
75%
75%
75%
75%
75%
75%
2
Leg Press
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8-10
@8-10
@8-10
@8-10
3
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
73%
73%
73%
73%
73%
73%
73%
73%
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
5
T-Bar Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
6
21s (EZ Bar)
1 Set
1 Set
1 Set
1 Set
21 Reps
21 Reps
21 Reps
21 Reps
@8
@8
@8
@8
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8