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BoostcampPNG

Burrito Gainz 2.0

by Kyle B.
1 athletes joined

Program Description

Burrito but big mixed with some jacked and tan 2.0 mixed with a little natural hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 19, 2024 03:43
  • Last Edited
    Oct 14, 2024 08:31

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.9%
Quadriceps
10.3%
Triceps
10.2%
Chest
9.3%
Middle Delts
9.2%
Hamstrings
8.2%
Glutes
8.1%
Upper Back
6.9%
Lats
6.3%
Biceps
5.5%
Abs
4.2%
Rear Delts
3%
Lower Back
2.7%
Olympic
2.4%
Neck
1.3%
Adductors
1%
Forearms
0.6%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6+ reps
3+ reps
RPE 8
RPE 8
2
AD Press
1
4
8+ reps
4+ reps
RPE 8
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
4A
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Cable)
3
8-12 reps
RPE 10
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
7-8 reps
3-4 reps
RPE 8
RPE 8
2
AD Press
1
4
9-10 reps
4-5 reps
RPE 8
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5B
Chest Fly (Cable)
3
8-12 reps
RPE 10
5C
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
8-9 reps
4-5 reps
RPE 8
RPE 8
2
AD Press
1
4
10-11 reps
5-6 reps
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6B
Chest Fly (Cable)
3
8-12 reps
RPE 10
6C
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
9-10 reps
4-5 reps
RPE 8
RPE 8
2A
AD Press
1
4
11-12 reps
5-6 reps
RPE 8
RPE 8
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4B
Chest Fly (Cable)
3
8-12 reps
RPE 10
4C
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6+ reps
3+ reps
RPE 8
RPE 8
2A
AD Press
1
4
8+ reps
4+ reps
RPE 8
RPE 8
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4B
Chest Fly (Cable)
3
8-12 reps
RPE 10
4C
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
7-8 reps
3-4 reps
RPE 8
RPE 8
2A
AD Press
1
4
9-10 reps
4-5 reps
RPE 8
RPE 8
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4B
Chest Fly (Cable)
3
8-12 reps
RPE 10
4C
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
8-9 reps
4-5 reps
RPE 8
RPE 8
2A
AD Press
1
4
10-11 reps
5-6 reps
RPE 8
RPE 8
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4B
Chest Fly (Cable)
3
8-12 reps
RPE 10
4C
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
9-10 reps
4-5 reps
RPE 8
RPE 8
2A
Bench Press (Close Grip)
1
4
11-12 reps
5-6 reps
RPE 8
RPE 8
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4B
Chest Fly (Cable)
3
8-12 reps
RPE 10
4C
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6
6 reps
1 reps
RPE 8
RPE 8
2A
AD Press
1
4
8 reps
4 reps
RPE 8
RPE 8
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
4A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4B
Chest Fly (Cable)
3
8-12 reps
RPE 10
4C
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
1 reps
RPE 8
RPE 8
2A
AD Press
1
2
2
7 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4B
Chest Fly (Cable)
2
8-12 reps
RPE 10
4C
Abs Crunch (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
4 reps
1 reps
RPE 8
RPE 8
2A
AD Press
1
4
6 reps
3 reps
RPE 8
RPE 8
2B
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 10
3A
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
1
10-15 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
4B
Chest Fly (Cable)
1
8-12 reps
RPE 10
4C
Abs Crunch (Weighted)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
AD Press
1
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
6+ reps
3+ reps
RPE 8
RPE 8
2A
Snatch Deadlift
1
4
8 reps
4 reps
RPE 8
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 10
3
Seated Row (Cable)
3
6-12 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
7-8 reps
3-4 reps
RPE 8
RPE 8
2A
Snatch Deadlift
1
4
9-10 reps
4-5 reps
RPE 8
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 10
3
Seated Row (Cable)
3
6-12 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
8-9 reps
4-5 reps
RPE 8
RPE 8
2A
Snatch Deadlift
1
4
10-11 reps
5-6 reps
RPE 8
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 10
3
Seated Row (Cable)
3
6-12 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
9-10 reps
4-5 reps
RPE 8
RPE 8
2A
Snatch Deadlift
1
4
11-12 reps
5-6 reps
RPE 8
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 10
3
Seated Row (Cable)
3
6-12 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
6+ reps
3+ reps
RPE 8
RPE 8
2A
Snatch Deadlift
1
4
8 reps
4 reps
RPE 8
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 10
3
Seated Row (Cable)
3
6-12 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
7-8 reps
3-4 reps
RPE 8
RPE 8
2A
Snatch Deadlift
1
4
9-10 reps
4-5 reps
RPE 8
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 10
3
Seated Row (Cable)
3
6-12 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
8-9 reps
4-5 reps
RPE 8
RPE 8
2A
Snatch Deadlift
1
4
10-11 reps
5-6 reps
RPE 8
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 10
3
Seated Row (Cable)
3
6-12 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
9-10 reps
4-5 reps
RPE 8
RPE 8
2A
Snatch Deadlift
1
4
11-12 reps
5-6 reps
RPE 8
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 10
3
Seated Row (Cable)
3
6-12 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6
6 reps
1 reps
RPE 8
RPE 8
2A
Snatch Deadlift
1
4
8 reps
4 reps
RPE 8
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 10
3
Seated Row (Cable)
3
6-12 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
5 reps
1 reps
RPE 8
RPE 8
2A
Snatch Deadlift
1
2
2
7 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2B
Hammer Curl
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Underhand Lat Pulldown
2
6-12 reps
RPE 10
5
Hamstring Curl
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
4 reps
1 reps
RPE 8
RPE 8
2A
Snatch Deadlift
1
4
6 reps
3 reps
RPE 8
RPE 8
2B
Hammer Curl
1
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Underhand Lat Pulldown
1
6-12 reps
RPE 10
5
Hamstring Curl
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Snatch Deadlift
1
5 reps
RPE 8
3
Hammer Curl
3
6-12 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
3 reps
RPE 8
RPE 8
2A
Spoto Press
1
4
8 reps
4 reps
RPE 8
RPE 8
2B
Pullover (Machine)
3
8-12 reps
RPE 10
3
Legs Up Bench Press (Barbell)
3
6-10 reps
RPE 10
4
Push Press (Barbell)
3
10-15 reps
RPE 8
5A
Upright Row (Barbell)
3
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
7-8 reps
3-4 reps
RPE 8
RPE 8
2A
Spoto Press
1
4
9-10 reps
4-5 reps
RPE 8
RPE 8
2B
Pullover (Machine)
3
8-12 reps
RPE 10
3
Legs Up Bench Press (Barbell)
3
6-10 reps
RPE 10
4
Push Press (Barbell)
3
10-15 reps
RPE 8
5A
Upright Row (Barbell)
3
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
8-9 reps
4-5 reps
RPE 8
RPE 8
2A
Spoto Press
1
4
10-11 reps
5-6 reps
RPE 8
RPE 8
2B
Pullover (Machine)
3
8-12 reps
RPE 10
3
Legs Up Bench Press (Barbell)
3
6-10 reps
RPE 10
4
Push Press (Barbell)
3
10-15 reps
RPE 8
5A
Upright Row (Barbell)
3
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
9-10 reps
4-5 reps
RPE 8
RPE 8
2A
Spoto Press
1
4
11-12 reps
5-6 reps
RPE 8
RPE 8
2B
Pullover (Machine)
3
8-12 reps
RPE 10
3
Legs Up Bench Press (Barbell)
3
6-10 reps
RPE 10
4
Push Press (Barbell)
3
10-15 reps
RPE 8
5A
Upright Row (Barbell)
3
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
3 reps
RPE 8
RPE 8
2A
Spoto Press
1
4
8 reps
4 reps
RPE 8
RPE 8
2B
Pullover (Machine)
3
8-12 reps
RPE 10
3
Legs Up Bench Press (Barbell)
3
6-10 reps
RPE 10
4
Push Press (Barbell)
3
10-15 reps
RPE 8
5A
Upright Row (Barbell)
3
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
7-8 reps
3-4 reps
RPE 8
RPE 8
2A
Spoto Press
1
4
9-10 reps
4-5 reps
RPE 8
RPE 8
2B
Pullover (Machine)
3
8-12 reps
RPE 10
3
Legs Up Bench Press (Barbell)
3
6-10 reps
RPE 10
4
Push Press (Barbell)
3
10-15 reps
RPE 8
5A
Upright Row (Barbell)
3
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
8-9 reps
4-5 reps
RPE 8
RPE 8
2A
Spoto Press
1
4
10-11 reps
5-6 reps
RPE 8
RPE 8
2B
Pullover (Machine)
3
8-12 reps
RPE 10
3
Legs Up Bench Press (Barbell)
3
6-10 reps
RPE 10
4
Push Press (Barbell)
3
10-15 reps
RPE 8
5A
Upright Row (Barbell)
3
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
9-10 reps
4-5 reps
RPE 8
RPE 8
2A
Spoto Press
1
4
11-12 reps
5-6 reps
RPE 8
RPE 8
2B
Pullover (Machine)
3
8-12 reps
RPE 10
3
Legs Up Bench Press (Barbell)
3
6-10 reps
RPE 10
4
Push Press (Barbell)
3
10-15 reps
RPE 8
5A
Upright Row (Barbell)
3
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
3 reps
RPE 8
RPE 8
2A
Spoto Press
1
4
8 reps
4 reps
RPE 8
RPE 8
2B
Pullover (Machine)
3
8-12 reps
RPE 10
3
Legs Up Bench Press (Barbell)
3
6-10 reps
RPE 10
4
Push Press (Barbell)
3
10-15 reps
RPE 8
5A
Upright Row (Barbell)
3
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5
5 reps
1 reps
RPE 8
RPE 8
2A
Spoto Press
1
2
2
7 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2B
Pullover (Machine)
2
8-12 reps
RPE 10
3
Legs Up Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Push Press (Barbell)
2
10-15 reps
RPE 8
5A
Upright Row (Barbell)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
4 reps
1 reps
RPE 8
RPE 8
2A
Spoto Press
1
4
6 reps
3 reps
RPE 8
RPE 8
2B
Pullover (Machine)
1
8-12 reps
RPE 10
3
Legs Up Bench Press (Barbell)
1
6-10 reps
RPE 10
4
Push Press (Barbell)
1
10-15 reps
RPE 8
5A
Upright Row (Barbell)
1
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
RPE 10
2
Spoto Press
1
5 reps
RPE 8
3
Pullover (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
6 reps
3 reps
RPE 8
RPE 8
2A
Front Squat (Barbell)
1
4
8 reps
4 reps
RPE 8
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
3A
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5B
Leg Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
7-8 reps
3-4 reps
RPE 8
RPE 8
2A
Front Squat (Barbell)
1
4
8 reps
4 reps
RPE 8
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
3A
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5B
Leg Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8-9 reps
4-5 reps
RPE 8
RPE 8
2A
Front Squat (Barbell)
1
4
10-11 reps
5-6 reps
RPE 8
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
3A
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5B
Leg Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
9-10 reps
4-5 reps
RPE 8
RPE 8
2A
Front Squat (Barbell)
1
4
11-12 reps
5-6 reps
RPE 8
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
3A
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5B
Leg Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
6 reps
3 reps
RPE 8
RPE 8
2A
Front Squat (Barbell)
1
4
8 reps
4 reps
RPE 8
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
3A
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5B
Leg Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
7-8 reps
3-4 reps
RPE 8
RPE 8
2A
Front Squat (Barbell)
1
4
8 reps
4 reps
RPE 8
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
3A
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5B
Leg Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8-9 reps
4-5 reps
RPE 8
RPE 8
2A
Front Squat (Barbell)
1
4
10-11 reps
5-6 reps
RPE 8
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
3A
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5B
Leg Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
9-10 reps
4-5 reps
RPE 8
RPE 8
2A
Front Squat (Barbell)
1
4
11-12 reps
5-6 reps
RPE 8
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
3A
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5B
Leg Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
6 reps
3 reps
RPE 8
RPE 8
2A
Front Squat (Barbell)
1
4
8 reps
4 reps
RPE 8
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
3A
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5B
Leg Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
5 reps
1 reps
RPE 8
RPE 8
2A
Front Squat (Barbell)
1
2
2
7 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2B
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 10
3A
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3B
Neck Extension
2
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5B
Leg Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
1 reps
RPE 8
RPE 8
2A
Front Squat (Barbell)
1
4
6 reps
3 reps
RPE 8
RPE 8
2B
Single Arm Row (Dumbbell)
1
10-12 reps
RPE 10
3A
Chin-Up (Weighted)
1
6-10 reps
RPE 10
3B
Neck Extension
1
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
5B
Leg Curl
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Front Squat (Barbell)
1
5 reps
RPE 8
3
Chin-Up (Weighted)
3
6-10 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Leg Curl
3
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
6+ Reps
3+ Reps
@8
@8
2
AD Press
1 Set
4 Sets
8+ Reps
4+ Reps
@8
@8
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
4A
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
6
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
4 Sets
6+ Reps
3+ Reps
@8
@8
2A
Snatch Deadlift
1 Set
4 Sets
8 Reps
4 Reps
@8
@8
2B
Hammer Curl
3 Sets
6-12 Reps
@10
3
Seated Row (Cable)
3 Sets
6-12 Reps
@10
4
Underhand Lat Pulldown
3 Sets
6-12 Reps
@10
5
Hamstring Curl
3 Sets
10-15 Reps
@10
Day 3
1
Overhead Press (Barbell)
1 Set
4 Sets
6 Reps
3 Reps
@8
@8
2A
Spoto Press
1 Set
4 Sets
8 Reps
4 Reps
@8
@8
2B
Pullover (Machine)
3 Sets
8-12 Reps
@10
3
Legs Up Bench Press (Barbell)
3 Sets
6-10 Reps
@10
4
Push Press (Barbell)
3 Sets
10-15 Reps
@8
5A
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
5B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Hanging Leg Raise
3 Sets
10-20 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
4 Sets
6 Reps
3 Reps
@8
@8
2A
Front Squat (Barbell)
1 Set
4 Sets
8 Reps
4 Reps
@8
@8
2B
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@10
3A
Chin-Up (Weighted)
3 Sets
6-10 Reps
@10
3B
Neck Extension
3 Sets
15-20 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
5A
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@10
5B
Leg Curl
3 Sets
10-15 Reps
@10