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Cube method with hypertrophy

by Justin V.
2 athletes joined

Program Description

Novice friendly

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 02, 2025 01:00
  • Last Edited
    Aug 03, 2025 03:19

Summary

Transform your strength training with the Cube Method combined with hypertrophy over this intense 10-week program. Designed for five days a week, this plan incorporates a mix of heavy lifts and high-volume hypertrophy work to maximize your gains in size and strength. Expect to tackle classic movements like deadlifts, bench presses, and various back exercises, all tailored to push your limits and enhance muscle growth. With a full gym at your disposal, you'll be equipped to build a powerful physique and achieve your fitness goals. Get ready to elevate your training!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4
2 reps
2 reps
2 reps
85%
82.5%
80%
2
Lying Leg Curl
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Leg Press
2
6-10 reps
RPE 9
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
7
1 reps
3 reps
85%
60%
2
Lying Leg Curl
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Leg Press
2
6-10 reps
RPE 9
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
80%
2
Lying Leg Curl
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Leg Press
2
6-10 reps
RPE 9
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
2 reps
2 reps
2 reps
90%
87.5%
85%
2
Lying Leg Curl
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Leg Press
2
6-10 reps
RPE 9
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6
2 reps
2 reps
87.5%
65%
2
Lying Leg Curl
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Leg Press
2
6-10 reps
RPE 9
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
80%
2
Lying Leg Curl
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Leg Press
2
6-10 reps
RPE 9
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
95%
92.5%
90%
2
Lying Leg Curl
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Leg Press
2
6-10 reps
RPE 9
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
2 reps
70%
2
Lying Leg Curl
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Leg Press
2
6-10 reps
RPE 9
7
Hanging Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
80%
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Cable Crunch
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
2 reps
85%
82%
2
Bench Press (Paused)
1
3
1 reps
2 reps
85%
82%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
7
1 reps
3 reps
85%
60%
2
Spoto Press
1
1
1
3-5 reps
6-8 reps
8-10 reps
RPE 9
RPE 8
RPE 7
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Cable Crossover
3
8-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
6
Dip (Bodyweight)
3
8-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
8
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
70%
2
Spoto Press
1
1
1
3-5 reps
6-8 reps
8-10 reps
RPE 9
RPE 8
RPE 7
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Cable Crossover
3
8-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
6
Dip (Bodyweight)
3
8-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
8
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1 reps
2 reps
2 reps
85%
82.5%
80%
2
Spoto Press
1
1
1
3-5 reps
6-8 reps
8-10 reps
RPE 9
RPE 8
RPE 7
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Cable Crossover
3
8-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
6
Dip (Bodyweight)
3
8-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
8
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
2 reps
87.5%
65%
2
Spoto Press
1
1
1
3-5 reps
6-8 reps
8-10 reps
RPE 9
RPE 8
RPE 7
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Cable Crossover
3
8-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
6
Dip (Bodyweight)
3
8-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
8
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
80%
2
Spoto Press
1
1
1
3-5 reps
6-8 reps
8-10 reps
RPE 9
RPE 8
RPE 7
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Cable Crossover
3
8-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
6
Dip (Bodyweight)
3
8-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
8
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2 reps
2 reps
2 reps
90%
87.5%
85%
2
Spoto Press
1
1
1
3-5 reps
6-8 reps
8-10 reps
RPE 9
RPE 8
RPE 7
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Cable Crossover
3
8-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
6
Dip (Bodyweight)
3
8-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
8
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
2 reps
87.5%
70%
2
Spoto Press
1
1
1
3-5 reps
6-8 reps
8-10 reps
RPE 9
RPE 8
RPE 7
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Cable Crossover
3
8-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
6
Dip (Bodyweight)
3
8-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
8
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
80%
2
Spoto Press
1
1
1
3-5 reps
6-8 reps
8-10 reps
RPE 9
RPE 8
RPE 7
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Cable Crossover
3
8-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
6
Dip (Bodyweight)
3
8-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
8
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
95%
92%
90%
2
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
3
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
85%
82%
2
Bench Press (Paused)
4
1 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
70%
2
Barbell Row
4
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 9
5
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 9
6
Face Pull
2
8-12 reps
RPE 9
7
Band Face Pull
2
15-20 reps
RPE 9
8
Hanging Leg Raise
3
AMRAP
RPE 10
9
Cable Crunch
1
10-15 reps
RPE 9
10
Hyperextension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
2 reps
2 reps
2 reps
85%
82.5%
80%
2
Barbell Row
4
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 9
5
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 9
6
Face Pull
2
8-12 reps
RPE 9
7
Band Face Pull
2
15-20 reps
RPE 9
8
Hanging Leg Raise
3
AMRAP
RPE 10
9
Cable Crunch
1
10-15 reps
RPE 9
10
Hyperextension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
7
1 reps
3 reps
85%
60%
2
Barbell Row
4
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 9
5
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 9
6
Face Pull
2
8-12 reps
RPE 9
7
Band Face Pull
2
15-20 reps
RPE 9
8
Hanging Leg Raise
3
AMRAP
RPE 10
9
Cable Crunch
1
10-15 reps
RPE 9
10
Hyperextension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
80%
2
Barbell Row
4
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 9
5
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 9
6
Face Pull
2
8-12 reps
RPE 9
7
Band Face Pull
2
15-20 reps
RPE 9
8
Hanging Leg Raise
3
AMRAP
RPE 10
9
Cable Crunch
1
10-15 reps
RPE 9
10
Hyperextension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
2 reps
2 reps
2 reps
90%
87.5%
85%
2
Barbell Row
4
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 9
5
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 9
6
Face Pull
2
8-12 reps
RPE 9
7
Band Face Pull
2
15-20 reps
RPE 9
8
Hanging Leg Raise
3
AMRAP
RPE 10
9
Cable Crunch
1
10-15 reps
RPE 9
10
Hyperextension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
1 reps
2 reps
90%
65%
2
Barbell Row
4
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 9
5
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 9
6
Face Pull
2
8-12 reps
RPE 9
7
Band Face Pull
2
15-20 reps
RPE 9
8
Hanging Leg Raise
3
AMRAP
RPE 10
9
Cable Crunch
1
10-15 reps
RPE 9
10
Hyperextension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
80%
2
Barbell Row
4
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 9
5
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 9
6
Face Pull
2
8-12 reps
RPE 9
7
Band Face Pull
2
15-20 reps
RPE 9
8
Hanging Leg Raise
3
AMRAP
RPE 10
9
Cable Crunch
1
10-15 reps
RPE 9
10
Hyperextension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
95%
92.5%
90%
2
Barbell Row
4
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 9
5
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 9
6
Face Pull
2
8-12 reps
RPE 9
7
Band Face Pull
2
15-20 reps
RPE 9
8
Hanging Leg Raise
3
AMRAP
RPE 10
9
Cable Crunch
1
10-15 reps
RPE 9
10
Hyperextension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
70%
2
Hanging Leg Raise
3
AMRAP
RPE 10
3
Cable Crunch
1
10-15 reps
RPE 9
4
Hyperextension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1 reps
2 reps
85%
78%
2
Bench Press (Paused)
1
3
1 reps
2 reps
85%
78%
3
Deadlift (Barbell)
1
2
1 reps
2 reps
82%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Cable Crossover
4
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Ab Wheel
3
AMRAP
RPE 10
10
Hanging Toes To Bar
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Cable Crossover
4
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Ab Wheel
3
AMRAP
RPE 10
10
Hanging Toes To Bar
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Cable Crossover
4
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Ab Wheel
3
AMRAP
RPE 10
10
Hanging Toes To Bar
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Cable Crossover
4
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Ab Wheel
3
AMRAP
RPE 10
10
Hanging Toes To Bar
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Cable Crossover
4
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Ab Wheel
3
AMRAP
RPE 10
10
Hanging Toes To Bar
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Cable Crossover
4
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Ab Wheel
3
AMRAP
RPE 10
10
Hanging Toes To Bar
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Cable Crossover
4
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Ab Wheel
3
AMRAP
RPE 10
10
Hanging Toes To Bar
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Cable Crossover
4
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Ab Wheel
3
AMRAP
RPE 10
10
Hanging Toes To Bar
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Cable Crossover
4
10-15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Ab Wheel
3
AMRAP
RPE 10
10
Hanging Toes To Bar
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3 reps
75%
2
Bench Press (Paused)
2
3 reps
78%
3
Deadlift (Barbell)
1
3 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
4-6 reps
RPE 9
2
Stiff Leg Deficit Deadlift
2
8-12 reps
RPE 8
3
Pendlay Row
3
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-15 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Hyperextension
2
10-15 reps
RPE 8
8
Hip Adductor (Machine)
2
10-15 reps
RPE 8
9
Hip Abductor (Machine)
2
10-15 reps
RPE 8
10
Cable Crunch
3
10-15 reps
RPE 9
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
12
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
13
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
4-6 reps
RPE 9
2
Stiff Leg Deficit Deadlift
2
8-12 reps
RPE 8
3
Pendlay Row
3
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-15 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Hyperextension
2
10-15 reps
RPE 8
8
Hip Adductor (Machine)
2
10-15 reps
RPE 8
9
Hip Abductor (Machine)
2
10-15 reps
RPE 8
10
Cable Crunch
3
10-15 reps
RPE 9
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
12
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
13
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
4-6 reps
RPE 9
2
Stiff Leg Deficit Deadlift
2
8-12 reps
RPE 8
3
Pendlay Row
3
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-15 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Hyperextension
2
10-15 reps
RPE 8
8
Hip Adductor (Machine)
2
10-15 reps
RPE 8
9
Hip Abductor (Machine)
2
10-15 reps
RPE 8
10
Cable Crunch
3
10-15 reps
RPE 9
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
12
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
13
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
4-6 reps
RPE 9
2
Stiff Leg Deficit Deadlift
2
8-12 reps
RPE 8
3
Pendlay Row
3
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-15 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Hyperextension
2
10-15 reps
RPE 8
8
Hip Adductor (Machine)
2
10-15 reps
RPE 8
9
Hip Abductor (Machine)
2
10-15 reps
RPE 8
10
Cable Crunch
3
10-15 reps
RPE 9
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
12
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
13
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
4-6 reps
RPE 9
2
Stiff Leg Deficit Deadlift
2
8-12 reps
RPE 8
3
Pendlay Row
3
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-15 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Hyperextension
2
10-15 reps
RPE 8
8
Hip Adductor (Machine)
2
10-15 reps
RPE 8
9
Hip Abductor (Machine)
2
10-15 reps
RPE 8
10
Cable Crunch
3
10-15 reps
RPE 9
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
12
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
13
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
4-6 reps
RPE 9
2
Stiff Leg Deficit Deadlift
2
8-12 reps
RPE 8
3
Pendlay Row
3
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-15 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Hyperextension
2
10-15 reps
RPE 8
8
Hip Adductor (Machine)
2
10-15 reps
RPE 8
9
Hip Abductor (Machine)
2
10-15 reps
RPE 8
10
Cable Crunch
3
10-15 reps
RPE 9
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
12
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
13
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
4-6 reps
RPE 9
2
Stiff Leg Deficit Deadlift
2
8-12 reps
RPE 8
3
Pendlay Row
3
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-15 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Hyperextension
2
10-15 reps
RPE 8
8
Hip Adductor (Machine)
2
10-15 reps
RPE 8
9
Hip Abductor (Machine)
2
10-15 reps
RPE 8
10
Cable Crunch
3
10-15 reps
RPE 9
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
12
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
13
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
4-6 reps
RPE 9
2
Stiff Leg Deficit Deadlift
2
8-12 reps
RPE 8
3
Pendlay Row
3
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-15 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Hyperextension
2
10-15 reps
RPE 8
8
Hip Adductor (Machine)
2
10-15 reps
RPE 8
9
Hip Abductor (Machine)
2
10-15 reps
RPE 8
10
Cable Crunch
3
10-15 reps
RPE 9
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
12
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
13
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
4-6 reps
RPE 9
2
Stiff Leg Deficit Deadlift
2
8-12 reps
RPE 8
3
Pendlay Row
3
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-15 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Hyperextension
2
10-15 reps
RPE 8
8
Hip Adductor (Machine)
2
10-15 reps
RPE 8
9
Hip Abductor (Machine)
2
10-15 reps
RPE 8
10
Cable Crunch
3
10-15 reps
RPE 9
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
12
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
13
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
1
1 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 3
1
Deadlift (Barbell)
2 Sets
8 Reps
70%
2
Barbell Row
4 Sets
6-8 Reps
@9
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
4
Underhand Lat Pulldown
3 Sets
6-10 Reps
@9
5
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@9
6
Face Pull
2 Sets
8-12 Reps
@9
7
Band Face Pull
2 Sets
15-20 Reps
@9
8
Hanging Leg Raise
3 Sets
AMRAP
@10
9
Cable Crunch
1 Set
10-15 Reps
@9
10
Hyperextension
3 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Cable Crossover
4 Sets
10-15 Reps
@8
4
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@8
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@8
7
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
9
Ab Wheel
3 Sets
AMRAP
@10
10
Hanging Toes To Bar
3 Sets
AMRAP
@10
Day 5
1
Deadlift (Deficit)
2 Sets
4-6 Reps
@9
2
Stiff Leg Deficit Deadlift
2 Sets
8-12 Reps
@8
3
Pendlay Row
3 Sets
8-12 Reps
@9
4
Chin-Up (Weighted)
3 Sets
AMRAP
@10
5
Seated Row (Cable)
3 Sets
8-15 Reps
@8
6
Face Pull
3 Sets
10-15 Reps
@8
7
Hyperextension
2 Sets
10-15 Reps
@8
8
Hip Adductor (Machine)
2 Sets
10-15 Reps
@8
9
Hip Abductor (Machine)
2 Sets
10-15 Reps
@8
10
Cable Crunch
3 Sets
10-15 Reps
@9
11
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
12
Bicep Curl (Barbell)
4 Sets
6-10 Reps
@9
13
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@8
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
4 Sets
2 Reps
2 Reps
2 Reps
85%
82.5%
80%
2
Lying Leg Curl
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
6
Leg Press
2 Sets
6-10 Reps
@9
7
Hanging Leg Raise
3 Sets
AMRAP
@10
8
Cable Crunch
3 Sets
8-12 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
7 Sets
1 Reps
3 Reps
85%
60%
2
Spoto Press
1 Set
1 Set
1 Set
3-5 Reps
6-8 Reps
8-10 Reps
@9
@8
@7
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
4
Cable Crossover
3 Sets
8-15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@9
6
Dip (Bodyweight)
3 Sets
8-15 Reps
@9
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9
8
Ab Wheel
2 Sets
AMRAP
@10