Program Description
This is a 12-week program for Wifey that blends both general strength training and hypertrophy training. The goals of this program are two-fold: Goal 1: To gain general strength in the main lifts for the upper body and lower body: - Squat (Low Bar Squat) - Deadlift (Sumo Deadlift) - Press (Bench Press) - Pull (Pull Up) At the end of the program (Week 12) there will be a test week whereby all the main lifts will be tested through an AMRAP set. Goal 2: To emphasize development of the muscles of the upper and lower body prioritized by Wifey through focused hypertrophy training: - Hamstrings - Glutes - Shoulders (Side & Rear Delts) - Upper Back
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedJul 23, 2024 05:53
- Last EditedJul 25, 2024 12:40
To Start The Program
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Paused)
2
2
2
3 reps
7 reps
10 reps
84%
76%
67%
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-9
2B
Chest Supported Rear Delt Fly
4
10-15 reps
RPE 9-10
3A
Seated Row (Cable)
4
10-15 reps
RPE 8-10
3B
Lying Cable Upright Row
4
10-15 reps
RPE 9-10
4A
Mag Grip Underhand Pulldowns
4
10-15 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
2
3 reps
7 reps
10 reps
87%
79%
70%
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-9
2B
Chest Supported Rear Delt Fly
4
10-15 reps
RPE 9-10
3A
Seated Row (Cable)
4
10-15 reps
RPE 8-10
3B
Lying Cable Upright Row
4
10-15 reps
RPE 9-10
4A
Mag Grip Underhand Pulldowns
4
10-15 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
1
3 reps
6 reps
12 reps
90%
79%
70%
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-9
2B
Chest Supported Rear Delt Fly
4
10-15 reps
RPE 9-10
3A
Seated Row (Cable)
4
10-15 reps
RPE 8-10
3B
Lying Cable Upright Row
4
10-15 reps
RPE 9-10
4A
Mag Grip Underhand Pulldowns
4
10-15 reps
RPE 8-10
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
1
3 reps
6 reps
12 reps
90%
82%
73%
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-9
2B
Chest Supported Rear Delt Fly
4
10-15 reps
RPE 9-10
3A
Mag Grip Underhand Rows (Leaning Forward)
4
10-15 reps
RPE 8-10
3B
Lying Cable Upright Row
4
10-15 reps
RPE 9-10
4A
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 8-10
4B
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
6 reps
93%
82%
2
Bench Press (Paused)
1
AMRAP
76%
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-9
3B
Chest Supported Rear Delt Fly
4
10-15 reps
RPE 9-10
4A
Mag Grip Underhand Rows (Leaning Forward)
4
10-15 reps
RPE 8-10
4B
Lying Cable Upright Row
4
10-15 reps
RPE 9-10
5A
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 8-10
5B
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
6 reps
90%
76%
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-8
2B
Chest Supported Rear Delt Fly
4
10-15 reps
RPE 8-9
3A
Mag Grip Underhand Rows (Leaning Forward)
4
10-15 reps
RPE 6-8
3B
Lying Cable Upright Row
4
10-15 reps
RPE 8-9
4A
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 6-8
4B
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3
3 reps
6 reps
90%
79%
2A
Fly Press (Dumbbell)
3
10-15 reps
RPE 7-9
2B
Band Face Pull
3
15-20 reps
RPE 10
2C
Band Pull Apart
3
15-20 reps
RPE 10
3A
Chin-Up (Assisted)
4
8-12 reps
RPE 8-10
3B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 9-10
4A
Single Arm High Row (Cable)
4
10-15 reps
RPE 8-10
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4
3 reps
6 reps
93%
82%
2A
Fly Press (Dumbbell)
3
10-15 reps
RPE 7-9
2B
Band Face Pull
3
15-20 reps
RPE 10
2C
Band Pull Apart
3
15-20 reps
RPE 10
3A
Chin-Up (Assisted)
4
8-12 reps
RPE 8-10
3B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 9-10
4A
Single Arm High Row (Cable)
4
10-15 reps
RPE 8-10
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4
3 reps
5 reps
93%
85%
2A
Fly Press (Dumbbell)
3
10-15 reps
RPE 7-9
2B
Band Face Pull
3
15-20 reps
RPE 10
2C
Band Pull Apart
3
15-20 reps
RPE 10
3A
Chin-Up (Assisted)
4
8-12 reps
RPE 8-10
3B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 9-10
4A
Single Arm High Row (Cable)
4
10-15 reps
RPE 8-10
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4
2 reps
4 reps
96%
88%
2A
Chin-Up (Bodyweight)
1
50 reps
RPE 8-10
2B
Decline Push Up
1
70 reps
RPE 8-10
3A
Single Arm Machine Row
4
10-15 reps
RPE 8-10
3B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Cable Rope Face Pull
4
10-15 reps
RPE 9-10
4B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4
2 reps
3 reps
96%
91%
2A
Chin-Up (Bodyweight)
1
50 reps
RPE 8-10
2B
Decline Push Up
1
70 reps
RPE 8-10
3A
Single Arm Machine Row
4
10-15 reps
RPE 8-10
3B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Cable Rope Face Pull
4
10-15 reps
RPE 9-10
4B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
96%
2
Bench Press (Paused)
1
AMRAP
90%
3A
Chin-Up (Bodyweight)
1
50 reps
RPE 8-10
3B
Decline Push Up
1
70 reps
RPE 8-10
4A
Single Arm Machine Row
4
10-15 reps
RPE 8-10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Cable Rope Face Pull
4
10-15 reps
RPE 9-10
5B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
3 reps
3 reps
6 reps
78%
81%
67%
2
Paused Machine Hip Thrust
4
10-15 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
RPE 8-10
4A
Leg Curl
3
12-20 reps
RPE 9-10
4B
Weighted Situps On Ground
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
3 reps
3 reps
8 reps
81%
84%
67%
2
Paused Machine Hip Thrust
4
10-15 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
RPE 8-10
4A
Leg Curl
3
12-20 reps
RPE 9-10
4B
Weighted Situps On Ground
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
3 reps
3 reps
10 reps
84%
87%
67%
2
Paused Machine Hip Thrust
4
10-15 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
RPE 8-10
4A
Leg Curl
3
12-20 reps
RPE 9-10
4B
Weighted Situps On Ground
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
3 reps
8 reps
87%
70%
2
Hip Thrust (Barbell)
3
12-20 reps
RPE 8-10
3
Smith Machine Step Ups
3
10-15 reps
RPE 8-10
4A
Leg Curl
4
10-15 reps
RPE 9-10
4B
Weighted Situps On Ground
4
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
10 reps
90%
70%
2
Hip Thrust (Barbell)
3
12-20 reps
RPE 8-10
3
Smith Machine Step Ups
3
10-15 reps
RPE 8-10
4A
Leg Curl
4
10-15 reps
RPE 9-10
4B
Weighted Situps On Ground
4
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
78%
2
Hip Thrust (Barbell)
4
12-20 reps
RPE 7-9
3
Smith Machine Step Ups
3
10-15 reps
RPE 7-9
4A
Leg Curl
4
10-15 reps
RPE 7-9
4B
Weighted Situps On Ground
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
3 reps
2 reps
6 reps
81%
84%
75%
2
Hip Thrust (Barbell)
4
10-15 reps
RPE 8-10
3
Smith Machine Curtsy Lunge
3
10-15 reps
RPE 8-10
4A
Leg Curl
4
10-15 reps
RPE 8-10
4B
Reaching Situp
4
15-25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
3 reps
2 reps
5 reps
84%
87%
78%
2
Hip Thrust (Barbell)
4
10-15 reps
RPE 8-10
3
Smith Machine Curtsy Lunge
3
10-15 reps
RPE 8-10
4A
Leg Curl
4
10-15 reps
RPE 8-10
4B
Reaching Situp
4
15-25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
3 reps
2 reps
4 reps
87%
90%
81%
2
Hip Thrust (Barbell)
4
10-15 reps
RPE 8-10
3
Smith Machine Curtsy Lunge
3
10-15 reps
RPE 8-10
4A
Leg Curl
4
10-15 reps
RPE 8-10
4B
Reaching Situp
4
15-25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
2 reps
3 reps
90%
84%
2
Paused Machine Hip Thrust
3
12-20 reps
RPE 9-10
3
Smith Machine Reverse Lunges
3
10-15 reps
RPE 8-10
4A
Leg Curl
4
10-15 reps
RPE 8-10
4B
Reaching Situp
4
15-25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
2 reps
93%
87%
2
Paused Machine Hip Thrust
3
12-20 reps
RPE 9-10
3
Smith Machine Reverse Lunges
3
10-15 reps
RPE 8-10
4A
Leg Curl
4
10-15 reps
RPE 8-10
4B
Reaching Situp
4
15-25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
96%
2
Squat (Low Bar)
1
AMRAP
84%
3
Paused Machine Hip Thrust
4
12-20 reps
RPE 9-10
4
Smith Machine Reverse Lunges
3
10-15 reps
RPE 8-10
5A
Leg Curl
4
10-15 reps
RPE 8-10
5B
Reaching Situp
4
15-25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Up (Neutral Grip)
4
3-5 reps
RPE 7-9.5
2
Ring Chin Ups (Bodyweight)
2
AMRAP
RPE 10
3A
Ring Push Up
4
10-15 reps
RPE 8-10
3B
Ring Row
4
10-15 reps
RPE 8-10
4A
Arnold Press
4
8-12 reps
RPE 8-10
4B
Ring Face Pull
4
12-20 reps
RPE 9-10
4C
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Up (Neutral Grip)
4
3-5 reps
RPE 7-9.5
2
Ring Chin Ups (Bodyweight)
2
AMRAP
RPE 10
3A
Ring Push Up
4
10-15 reps
RPE 8-10
3B
Ring Row
4
10-15 reps
RPE 8-10
4A
Arnold Press
4
8-12 reps
RPE 8-10
4B
Ring Face Pull
4
12-20 reps
RPE 9-10
4C
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Up (Neutral Grip)
4
3-5 reps
RPE 7-9.5
2
Ring Chin Ups (Bodyweight)
2
AMRAP
RPE 10
3A
Ring Push Up
4
10-15 reps
RPE 8-10
3B
Ring Row
4
10-15 reps
RPE 8-10
4A
Arnold Press
4
8-12 reps
RPE 8-10
4B
Ring Face Pull
4
12-20 reps
RPE 9-10
4C
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Up (Neutral Grip)
4
3-5 reps
RPE 7-9.5
2
Ring Chin Ups (Bodyweight)
2
AMRAP
RPE 10
3A
Ring Push Up
4
10-15 reps
RPE 8-10
3B
Ring Row
4
10-15 reps
RPE 8-10
4A
Arnold Press
4
8-12 reps
RPE 8-10
4B
Ring Face Pull
4
12-20 reps
RPE 9-10
4C
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Up (Neutral Grip)
1
3 reps
RPE 7-8
2
Ring Pull Up (Neutral Grip)
2
2
3-5 reps
5-8 reps
RPE 7-9.5
RPE 7-9.5
3A
Ring Flys
3
8-12 reps
RPE 8-10
3B
Rack Chins (On Rings)
3
10-15 reps
RPE 8-10
3C
Ring Rear Delt Flys
3
12-20 reps
RPE 8-10
4A
AD Press (Smith Machine)
4
8-12 reps
RPE 7-9.5
4B
Smith Machine Upright Row
4
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Up (Neutral Grip)
1
3 reps
RPE 8-9
2
Ring Pull Up (Neutral Grip)
2
3
3-5 reps
5-8 reps
RPE 7-9.5
RPE 7-9.5
3A
Ring Flys
3
8-12 reps
RPE 8-10
3B
Rack Chins (On Rings)
3
10-15 reps
RPE 8-10
3C
Ring Rear Delt Flys
3
12-20 reps
RPE 8-10
4A
AD Press (Smith Machine)
4
8-12 reps
RPE 7-9.5
4B
Smith Machine Upright Row
4
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Up (Neutral Grip)
1
3 reps
RPE 9-10
2
Ring Pull Up (Neutral Grip)
1
3
3-5 reps
5-8 reps
RPE 7-9.5
RPE 7-9.5
3A
Ring Flys
3
8-12 reps
RPE 8-10
3B
Rack Chins (On Rings)
3
10-15 reps
RPE 8-10
3C
Ring Rear Delt Flys
3
12-20 reps
RPE 8-10
4A
AD Press (Smith Machine)
4
8-12 reps
RPE 7-9.5
4B
Smith Machine Upright Row
4
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Up (Neutral Grip)
1
20 reps
RPE 8-10
2
Ring Pull Up (Neutral Grip)
2
5-8 reps
RPE 7-9.5
3
Ring Pull Up (Neutral Grip)
1
AMRAP
RPE 10
4A
Ring Flys
3
8-12 reps
RPE 8-10
4B
Rack Chins (On Rings)
3
10-15 reps
RPE 8-10
4C
Ring Rear Delt Flys
3
12-20 reps
RPE 8-10
5A
AD Press (Smith Machine)
4
8-12 reps
RPE 7-9.5
5B
Smith Machine Upright Row
4
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Up (Neutral Grip)
1
15 reps
RPE 8-10
2
Ring Pull Up (Neutral Grip)
2
5-8 reps
RPE 7-9.5
3
Ring Pull Up (Neutral Grip)
1
AMRAP
RPE 10
4A
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8-10
4B
Chest Supported Lateral Raise
4
10-15 reps
RPE 9-10
5A
Single Arm Low Row (Cable)
4
10-15 reps
RPE 8-10
5B
Single Arm Bent Over Rear Delt Fly
4
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Up (Neutral Grip)
1
10 reps
RPE 8-10
2
Ring Pull Up (Neutral Grip)
2
5-8 reps
RPE 7-9.5
3
Ring Pull Up (Neutral Grip)
1
AMRAP
RPE 10
4A
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8-10
4B
Chest Supported Lateral Raise
4
10-15 reps
RPE 9-10
5A
Single Arm Low Row (Cable)
4
10-15 reps
RPE 8-10
5B
Single Arm Bent Over Rear Delt Fly
4
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Up (Neutral Grip)
1
3 reps
RPE 10
2
Ring Pull Up (Neutral Grip)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8-10
3B
Chest Supported Lateral Raise
4
10-15 reps
RPE 9-10
4A
Single Arm Low Row (Cable)
4
10-15 reps
RPE 8-10
4B
Single Arm Bent Over Rear Delt Fly
4
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
8-12 reps
RPE 7-9
1B
Deficit Push Up
4
8-12 reps
RPE 8-10
2A
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8-10
2B
Chest Supported Lateral Raise
4
10-15 reps
RPE 9-10
3A
Single Arm Low Row (Cable)
4
10-15 reps
RPE 8-10
3B
Single Arm Bent Over Rear Delt Fly
4
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3 reps
3 reps
78%
81%
2
Sumo Deadlift (Soft Touch-And-Go)
2
9 reps
64%
3
Zercher Good Morning
4
10-15 reps
RPE 7-9
4
Wide Stance Leg Press
4
10-15 reps
RPE 7-9.5
5
Lying Leg Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3 reps
3 reps
81%
84%
2
Sumo Deadlift (Soft Touch-And-Go)
2
9 reps
67%
3
Zercher Good Morning
4
10-15 reps
RPE 7-9
4
Wide Stance Leg Press
4
10-15 reps
RPE 7-9.5
5
Lying Leg Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3 reps
3 reps
84%
87%
2
Sumo Deadlift (Soft Touch-And-Go)
2
9 reps
70%
3
Zercher Good Morning
4
10-15 reps
RPE 7-9
4
Wide Stance Leg Press
4
10-15 reps
RPE 7-9.5
5
Lying Leg Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3 reps
87%
2
Complete Reset Sumo Deadlift
3
4 reps
75%
3
Single Leg Landmine RDL
4
10-15 reps
RPE 7-9
4
Wide Stance Leg Press
4
10-15 reps
RPE 7-9.5
5
Lying Leg Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
90%
2
Complete Reset Sumo Deadlift
4
4 reps
78%
3
Single Leg Landmine RDL
4
10-15 reps
RPE 7-9
4
Wide Stance Leg Press
4
10-15 reps
RPE 7-9.5
5
Lying Leg Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Complete Reset Sumo Deadlift
4
3 reps
75%
2
Single Leg Landmine RDL
4
10-15 reps
RPE 6-8
3
Wide Stance Leg Press
4
10-15 reps
RPE 6-8
4
Lying Leg Raise
3
12-20 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
84%
2
Complete Reset Sumo Deadlift
4
3 reps
78%
3
Hip Banded RDL
4
8-12 reps
RPE 7-9
4
Wide Stance Leg Press
4
10-15 reps
RPE 7-9.5
5
Lying Leg Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
87%
2
Complete Reset Sumo Deadlift
4
3 reps
81%
3
Hip Banded RDL
4
8-12 reps
RPE 7-9
4
Wide Stance Leg Press
4
10-15 reps
RPE 7-9.5
5
Lying Leg Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
1
1
3 reps
3 reps
6 reps
87%
81%
70%
2
Hip Banded RDL
4
8-12 reps
RPE 7-9
3
Wide Stance Leg Press
4
10-15 reps
RPE 7-9.5
4
Lying Leg Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
1
1
2 reps
3 reps
6 reps
90%
84%
73%
2
Hip Banded RDL
4
8-12 reps
RPE 7-9
3
Wide Stance Leg Press
4
10-15 reps
RPE 7-9.5
4
Lying Leg Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1
2 reps
3 reps
6 reps
93%
84%
76%
2
Hip Banded RDL
4
8-12 reps
RPE 7-9
3
Wide Stance Leg Press
4
10-15 reps
RPE 7-9.5
4
Lying Leg Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
96%
2
Sumo Deadlift (Barbell)
1
AMRAP
84%
3
Hip Banded RDL
4
8-12 reps
RPE 7-9
4
Wide Stance Leg Press
4
10-15 reps
RPE 7-9.5
5
Lying Leg Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press
4
6-10 reps
RPE 7-9.5
2A
Single Arm Row (Dumbbell)
4
10-15 reps
RPE 8-10
2B
Chest Supported Lateral Raise
4
10-15 reps
RPE 9-10
3A
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 8-10
3B
Band Face Pull
4
15-25 reps
RPE 9-10
4A
V-Bar Lat Prayer
3
10-15 reps
RPE 9-10
4B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
4C
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press
4
6-10 reps
RPE 7-9.5
2A
Single Arm Row (Dumbbell)
4
10-15 reps
RPE 8-10
2B
Chest Supported Lateral Raise
4
10-15 reps
RPE 9-10
3A
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 8-10
3B
Band Face Pull
4
15-25 reps
RPE 9-10
4A
V-Bar Lat Prayer
3
10-15 reps
RPE 9-10
4B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
4C
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press
4
6-10 reps
RPE 7-9.5
2A
Single Arm Row (Dumbbell)
4
10-15 reps
RPE 8-10
2B
Chest Supported Lateral Raise
4
10-15 reps
RPE 9-10
3A
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 8-10
3B
Band Face Pull
4
15-25 reps
RPE 9-10
4A
V-Bar Lat Prayer
3
10-15 reps
RPE 9-10
4B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
4C
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press
4
6-10 reps
RPE 7-9.5
2A
Single Arm Row (Dumbbell)
4
10-15 reps
RPE 8-10
2B
Chest Supported Lateral Raise
4
10-15 reps
RPE 9-10
3A
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 8-10
3B
Band Face Pull
4
15-25 reps
RPE 9-10
4A
V-Bar Lat Prayer
3
10-15 reps
RPE 9-10
4B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
4C
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
RPE 7-9.5
2A
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8-10
2B
One Arm Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9-10
3A
Lat Pulldown
4
10-15 reps
RPE 8-10
3B
Hammer Curl
4
10-15 reps
RPE 9-10
4A
Standing Pullover (Cable)
3
10-15 reps
RPE 9-10
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9-10
4C
Cable Rope Face Pull
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
RPE 7-9.5
2A
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8-10
2B
One Arm Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9-10
3A
Lat Pulldown
4
10-15 reps
RPE 8-10
3B
Hammer Curl
4
10-15 reps
RPE 9-10
4A
Standing Pullover (Cable)
3
10-15 reps
RPE 9-10
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9-10
4C
Cable Rope Face Pull
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
RPE 7-9.5
2A
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8-10
2B
One Arm Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9-10
3A
Lat Pulldown
4
10-15 reps
RPE 8-10
3B
Hammer Curl
4
10-15 reps
RPE 9-10
4A
Standing Pullover (Cable)
3
10-15 reps
RPE 9-10
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9-10
4C
Cable Rope Face Pull
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
RPE 7-9.5
2A
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8-10
2B
One Arm Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9-10
3A
Lat Pulldown
4
10-15 reps
RPE 8-10
3B
Hammer Curl
4
10-15 reps
RPE 9-10
4A
Standing Pullover (Cable)
3
10-15 reps
RPE 9-10
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9-10
4C
Cable Rope Face Pull
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Touch And Go)
1
12 reps
76%
2
Bench Press (Touch And Go)
3
7-9 reps
76%
3
Lat Pulldown (Neutral Grip)
2
2
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
4A
Seated Row (Cable)
4
8-12 reps
RPE 8-10
4B
Single Arm Overhead Tricep Extension
4
10-15 reps
RPE 9-10
5A
Upright Row (Dumbbell)
4
10-15 reps
RPE 8-10
5B
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 9-10
5C
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Touch And Go)
1
10 reps
79%
2
Bench Press (Touch And Go)
3
6-8 reps
79%
3
Lat Pulldown (Neutral Grip)
2
2
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
4A
Seated Row (Cable)
4
8-12 reps
RPE 8-10
4B
Single Arm Overhead Tricep Extension
4
10-15 reps
RPE 9-10
5A
Upright Row (Dumbbell)
4
10-15 reps
RPE 8-10
5B
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 9-10
5C
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Touch And Go)
1
8 reps
82%
2
Bench Press (Touch And Go)
4
4-6 reps
82%
3
Lat Pulldown (Neutral Grip)
2
2
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
4A
Seated Row (Cable)
4
8-12 reps
RPE 8-10
4B
Single Arm Overhead Tricep Extension
4
10-15 reps
RPE 9-10
5A
Upright Row (Dumbbell)
4
10-15 reps
RPE 8-10
5B
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 9-10
5C
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Touch And Go)
1
AMRAP
80%
2
Bench Press (Touch And Go)
4
6-8 reps
80%
3
Lat Pulldown (Neutral Grip)
2
2
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
4A
Seated Row (Cable)
4
8-12 reps
RPE 8-10
4B
Single Arm Overhead Tricep Extension
4
10-15 reps
RPE 9-10
5A
Upright Row (Dumbbell)
4
10-15 reps
RPE 8-10
5B
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 9-10
5C
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Paused High Bar Squat
3
10 reps
58%
2
Machine Hip Thrust (Banded)
1
2
1
6-10 reps
10-15 reps
15-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
3A
Cable RDL
4
10-15 reps
RPE 8-10
3B
Situps (With Twist)
4
15-20 reps
RPE 9-10
4A
Glute Kickback (Cable)
3
10-15 reps
RPE 9-10
4B
Glute Medius Kickback
3
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Paused High Bar Squat
1
3
10 reps
10 reps
63%
58%
2
Machine Hip Thrust (Banded)
1
2
1
6-10 reps
10-15 reps
15-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
3A
Cable RDL
4
10-15 reps
RPE 8-10
3B
Situps (With Twist)
4
15-20 reps
RPE 9-10
4A
Glute Kickback (Cable)
3
10-15 reps
RPE 9-10
4B
Glute Medius Kickback
3
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Paused High Bar Squat
1
3
10 reps
10 reps
66%
61%
2
Machine Hip Thrust (Banded)
1
2
1
6-10 reps
10-15 reps
15-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
3A
Cable RDL
4
10-15 reps
RPE 8-10
3B
Situps (With Twist)
4
15-20 reps
RPE 9-10
4A
Glute Kickback (Cable)
3
10-15 reps
RPE 9-10
4B
Glute Medius Kickback
3
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Paused High Bar Squat
1
3
8 reps
8 reps
70%
63%
2
Machine Hip Thrust (Banded)
1
2
1
6-10 reps
10-15 reps
15-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
3A
Cable RDL
4
10-15 reps
RPE 8-10
3B
Situps (With Twist)
4
15-20 reps
RPE 9-10
4A
Glute Kickback (Cable)
3
10-15 reps
RPE 9-10
4B
Glute Medius Kickback
3
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Paused High Bar Squat
1
3
8 reps
8 reps
74%
66%
2
Machine Hip Thrust (Banded)
1
2
1
6-10 reps
10-15 reps
15-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
3A
Cable RDL
4
10-15 reps
RPE 8-10
3B
Situps (With Twist)
4
15-20 reps
RPE 9-10
4A
Glute Kickback (Cable)
3
10-15 reps
RPE 9-10
4B
Glute Medius Kickback
3
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Paused High Bar Squat
3
6 reps
70%
2
Machine Hip Thrust (Banded)
1
2
1
6-10 reps
10-15 reps
15-20 reps
RPE 7-9
RPE 7-9
RPE 7-9
3A
Cable RDL
4
10-15 reps
RPE 7-9
3B
Situps (With Twist)
4
15-20 reps
RPE 7-9
4A
Glute Kickback (Cable)
3
10-15 reps
RPE 7-9
4B
Glute Medius Kickback
3
10-15 reps
RPE 7-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Paused Low Bar Squat
1
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
73%
76%
79%
2
Paused Machine Hip Thrust
1
3
1
5-8 reps
8-12 reps
12-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
3A
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 7-9
3B
Landmine Oblique Twist
4
10-15 reps
RPE 8-10
4A
Hip Abductor (Machine)
4
10-15 reps
RPE 9-10
4B
Hip Adductor (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Paused Low Bar Squat
1
1
1
1
5 reps
5 reps
5 reps
5 reps
73%
76%
79%
82%
2
Paused Machine Hip Thrust
1
3
1
5-8 reps
8-12 reps
12-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
3A
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 7-9
3B
Landmine Oblique Twist
4
10-15 reps
RPE 8-10
4A
Hip Abductor (Machine)
4
10-15 reps
RPE 9-10
4B
Hip Adductor (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Paused Low Bar Squat
1
1
1
5 reps
5 reps
5 reps
78%
81%
84%
2
Paused Machine Hip Thrust
1
3
1
5-8 reps
8-12 reps
12-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
3A
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 7-9
3B
Landmine Oblique Twist
4
10-15 reps
RPE 8-10
4A
Hip Abductor (Machine)
4
10-15 reps
RPE 9-10
4B
Hip Adductor (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Paused Low Bar Squat
1
1
1
1
3 reps
3 reps
3 reps
3 reps
75%
78%
81%
84%
2
Paused Machine Hip Thrust
1
3
1
5-8 reps
8-12 reps
12-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
3A
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 7-9
3B
Landmine Oblique Twist
4
10-15 reps
RPE 8-10
4A
Hip Abductor (Machine)
4
10-15 reps
RPE 9-10
4B
Hip Adductor (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Paused Low Bar Squat
1
1
1
1
3 reps
3 reps
3 reps
3 reps
78%
81%
84%
87%
2
Paused Machine Hip Thrust
1
3
1
5-8 reps
8-12 reps
12-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
3A
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 7-9
3B
Landmine Oblique Twist
4
10-15 reps
RPE 8-10
4A
Hip Abductor (Machine)
4
10-15 reps
RPE 9-10
4B
Hip Adductor (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Paused Low Bar Squat
1
1
1
3 reps
3 reps
3 reps
84%
87%
90%
2
Paused Machine Hip Thrust
1
3
1
5-8 reps
8-12 reps
12-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
3A
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 7-9
3B
Landmine Oblique Twist
4
10-15 reps
RPE 8-10
4A
Hip Abductor (Machine)
4
10-15 reps
RPE 9-10
4B
Hip Adductor (Machine)
4
10-15 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)2 Sets
2 Sets
2 Sets
3 Reps
7 Reps
10 Reps
84%
76%
67%
2A
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
@7-9
2B
Chest Supported Rear Delt Fly4 Sets
10-15 Reps
@9-10
3A
Seated Row (Cable)4 Sets
10-15 Reps
@8-10
3B
Lying Cable Upright Row4 Sets
10-15 Reps
@9-10
4A
Mag Grip Underhand Pulldowns4 Sets
10-15 Reps
@8-10
4B
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@9-10
Day 2
1
Squat (Low Bar)1 Set
1 Set
2 Sets
3 Reps
3 Reps
6 Reps
78%
81%
67%
2
Paused Machine Hip Thrust4 Sets
10-15 Reps
@8-10
3
Bulgarian Split Squat (Dumbbell)3 Sets
12-20 Reps
@8-10
4A
Leg Curl3 Sets
12-20 Reps
@9-10
4B
Weighted Situps On Ground3 Sets
12-20 Reps
@9-10
Day 3
1
Ring Pull Up (Neutral Grip)4 Sets
3-5 Reps
@7-9.5
2
Ring Chin Ups (Bodyweight)2 Sets
AMRAP
@10
3A
Ring Push Up4 Sets
10-15 Reps
@8-10
3B
Ring Row4 Sets
10-15 Reps
@8-10
4A
Arnold Press4 Sets
8-12 Reps
@8-10
4B
Ring Face Pull4 Sets
12-20 Reps
@9-10
4C
Lateral Raise (Dumbbell)4 Sets
12-20 Reps
@9-10
Day 4
1
Sumo Deadlift (Barbell)1 Set
1 Set
3 Reps
3 Reps
78%
81%
2
Sumo Deadlift (Soft Touch-And-Go)2 Sets
9 Reps
64%
3
Zercher Good Morning4 Sets
10-15 Reps
@7-9
4
Wide Stance Leg Press4 Sets
10-15 Reps
@7-9.5
5
Lying Leg Raise3 Sets
12-20 Reps
@9-10
Day 5
1
Feet Up Bench Press4 Sets
6-10 Reps
@7-9.5
2A
Single Arm Row (Dumbbell)4 Sets
10-15 Reps
@8-10
2B
Chest Supported Lateral Raise4 Sets
10-15 Reps
@9-10
3A
Lat Pulldown (Neutral Grip)4 Sets
10-15 Reps
@8-10
3B
Band Face Pull4 Sets
15-25 Reps
@9-10
4A
V-Bar Lat Prayer3 Sets
10-15 Reps
@9-10
4B
V-Handle Tricep Pushdown (Cable)3 Sets
10-15 Reps
@9-10
4C
Bicep Curl (EZ Bar)3 Sets
10-15 Reps
@9-10
Day 6
1
Paused High Bar Squat3 Sets
10 Reps
58%
2
Machine Hip Thrust (Banded)1 Set
2 Sets
1 Set
6-10 Reps
10-15 Reps
15-20 Reps
@8-10
@8-10
@8-10
3A
Cable RDL4 Sets
10-15 Reps
@8-10
3B
Situps (With Twist)4 Sets
15-20 Reps
@9-10
4A
Glute Kickback (Cable)3 Sets
10-15 Reps
@9-10
4B
Glute Medius Kickback3 Sets
10-15 Reps
@9-10