Program Description
.
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMay 12, 2025 06:43
- Last EditedMay 20, 2025 07:22
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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
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Bench Press (Paused)
3
3 reps
75%
3
Chin-Up (Weighted)
2
1
5-6 reps
5-6 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
2
6 reps
RPE 9
7
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
77%
2
Chin-Up (Weighted)
2
1
5-6 reps
5-6 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Bench Press (Paused)
3
3 reps
80%
3
Chin-Up (Weighted)
2
1
5-6 reps
5-6 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
82%
2
Chin-Up (Weighted)
2
1
5-6 reps
5-6 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
85%
2
Chin-Up (Weighted)
2
1
5-6 reps
5-6 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
87%
2
Chin-Up (Weighted)
2
1
5-6 reps
5-6 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
70%
2
Chin-Up (Weighted)
2
1
5-6 reps
5-6 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
82%
2
Chin-Up (Weighted)
2
1
5-6 reps
5-6 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
85%
2
Chin-Up (Weighted)
2
1
5-6 reps
5-6 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
90%
2
Chin-Up (Weighted)
2
1
5-6 reps
5-6 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3 reps
1 reps
80%
95%
2
Chin-Up (Weighted)
2
1
5-6 reps
5-6 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1 reps
85%
2
Chin-Up (Weighted)
2
1
5-6 reps
5-6 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
75%
2
Sumo Deadlift (Barbell)
3
3 reps
75%
3
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Abs Crunch (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hanging Leg Raise
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
77%
2
Sumo Deadlift (Barbell)
3
3 reps
77%
3
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Abs Crunch (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hanging Leg Raise
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
80%
2
Sumo Deadlift (Barbell)
3
3 reps
80%
3
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Abs Crunch (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hanging Leg Raise
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
82%
2
Sumo Deadlift (Barbell)
3
3 reps
82%
3
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Abs Crunch (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hanging Leg Raise
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
85%
2
Sumo Deadlift (Barbell)
3
3 reps
85%
3
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Abs Crunch (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hanging Leg Raise
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
87%
2
Sumo Deadlift (Barbell)
3
3 reps
87%
3
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Abs Crunch (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hanging Leg Raise
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
70%
2
Sumo Deadlift (Barbell)
3
3 reps
70%
3
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Abs Crunch (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hanging Leg Raise
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
82%
2
Sumo Deadlift (Barbell)
3
3 reps
82%
3
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Abs Crunch (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hanging Leg Raise
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
85%
2
Sumo Deadlift (Barbell)
3
3 reps
85%
3
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Abs Crunch (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hanging Leg Raise
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
90%
2
Sumo Deadlift (Barbell)
3
2 reps
90%
3
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Abs Crunch (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hanging Leg Raise
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
3 reps
1 reps
80%
92%
2
Sumo Deadlift (Barbell)
2
1
3 reps
1 reps
80%
92%
3
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Abs Crunch (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hanging Leg Raise
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1 reps
85%
2
Sumo Deadlift (Barbell)
3
1 reps
85%
3
Calf Raise (Leg Press)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Abs Crunch (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hanging Leg Raise
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Shoulder Press (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
72%
2
Shoulder Press (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Shoulder Press (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
77%
2
Shoulder Press (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Shoulder Press (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
82%
2
Shoulder Press (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
65%
2
Shoulder Press (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Shoulder Press (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Shoulder Press (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
82%
2
Shoulder Press (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
75%
2
Shoulder Press (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
70%
2
Shoulder Press (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Hammer Curl (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
70%
2
Bench Press (Barbell)
4
3 reps
60%
3
Leg Curl
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
3 reps
3 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
72%
2
Bench Press (Barbell)
4
3 reps
62%
3
Leg Curl
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
3 reps
3 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
75%
2
Bench Press (Barbell)
4
3 reps
65%
3
Leg Curl
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
3 reps
3 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
77%
2
Bench Press (Barbell)
4
3 reps
67%
3
Leg Curl
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
3 reps
3 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
4
3 reps
70%
3
Leg Curl
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
3 reps
3 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
82%
2
Bench Press (Barbell)
4
3 reps
72%
3
Leg Curl
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
3 reps
3 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
65%
2
Bench Press (Barbell)
4
3 reps
55%
3
Leg Curl
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
3 reps
3 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
75%
2
Bench Press (Barbell)
4
3 reps
60%
3
Leg Curl
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
3 reps
3 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
5
2 reps
70%
3
Leg Curl
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
3 reps
3 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
82%
2
Bench Press (Barbell)
4
2 reps
70%
3
Leg Curl
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
3 reps
3 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3 reps
75%
2
Bench Press (Barbell)
3
2 reps
65%
3
Leg Curl
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
3 reps
3 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2 reps
70%
2
Bench Press (Barbell)
2
2 reps
60%
3
Leg Curl
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
3 reps
3 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
92%
97%
100%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
92%
97%
100%
3
Sumo Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
92%
97%
100%
Week 1
1 / 12 Weeks
Day 4
1
Chin-Up (Weighted)2 Sets
1 Set
5 Reps
5 Reps
@8
@9
2
Seated Wide-Grip Row (Cable)1 Set
1 Set
6 Reps
6 Reps
@8
@9
3
Rear Delt Fly (Cable)1 Set
1 Set
8 Reps
8 Reps
@8
@9
4
Hammer Curl (Cable)1 Set
1 Set
6 Reps
6 Reps
@8
@10
Day 2
1
Squat (Low Bar)4 Sets
3 Reps
75%
2
Sumo Deadlift (Barbell)3 Sets
3 Reps
75%
3
Calf Raise (Leg Press)1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
Abs Crunch (Weighted)1 Set
1 Set
8 Reps
8 Reps
@8
@9
5
Hanging Leg Raise1 Set
1 Set
8 Reps
8 Reps
@8
@9
Day 5
1
High Bar Squat (Barbell)3 Sets
3 Reps
70%
2
Bench Press (Barbell)4 Sets
3 Reps
60%
3
Leg Curl1 Set
1 Set
6 Reps
6 Reps
@8
@9
4
Calf Raise (Leg Press)1 Set
1 Set
3 Reps
3 Reps
@8
@10
Day 3
1
Bench Press (Barbell)3 Sets
5 Reps
70%
2
Shoulder Press (Machine)2 Sets
1 Set
6 Reps
6 Reps
@8
@9
3
Dip (Weighted)1 Set
1 Set
6 Reps
6 Reps
@8
@9
4
One Arm Lateral Raise (Cable)1 Set
1 Set
6 Reps
6 Reps
@9
@10
5
Overhead Extension (EZ Bar)1 Set
1 Set
6 Reps
6 Reps
@8
@9
Day 1
1
Hammer Curl (Cable)1 Set
1 Set
6 Reps
6 Reps
@8
@9
2
Bench Press (Paused)3 Sets
3 Reps
75%
3
Chin-Up (Weighted)2 Sets
1 Set
5-6 Reps
5-6 Reps
@8
@9
4
Shoulder Press (Machine)2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Chest Supported Row (Machine)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
6
Tricep Pushdown (Cable)2 Sets
6 Reps
@9
7
One Arm Lateral Raise (Cable)2 Sets
6-8 Reps
@9