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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
    Sep 10, 2024 10:43
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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
2A
Bench Press (Close Grip)
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
Bench Press (Close Grip)
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
Bench Press (Close Grip)
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
4
6+ reps
3+ reps
RPE 8
RPE 8
2A
Bench Press (Close Grip)
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
Bench Press (Close Grip)
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
Bench Press (Close Grip)
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
Bench Press (Close Grip)
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
Bench Press (Close Grip)
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
Bench Press (Close Grip)
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
Bench Press (Close Grip)
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
3A
Seated Row (Cable)
3
6-12 reps
RPE 10
3B
Neck Curl
3
15-20 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5A
Hamstring Curl
3
10-15 reps
RPE 10
5B
Leg Extension
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
3A
Seated Row (Cable)
3
6-12 reps
RPE 10
3B
Neck Curl
3
15-20 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5A
Hamstring Curl
3
10-15 reps
RPE 10
5B
Leg Extension
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
3A
Seated Row (Cable)
3
6-12 reps
RPE 10
3B
Neck Curl
3
15-20 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5A
Hamstring Curl
3
10-15 reps
RPE 10
5B
Leg Extension
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
3A
Seated Row (Cable)
3
6-12 reps
RPE 10
3B
Neck Curl
3
15-20 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5A
Hamstring Curl
3
10-15 reps
RPE 10
5B
Leg Extension
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
3A
Seated Row (Cable)
3
6-12 reps
RPE 10
3B
Neck Curl
3
15-20 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5A
Hamstring Curl
3
10-15 reps
RPE 10
5B
Leg Extension
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
3A
Seated Row (Cable)
3
6-12 reps
RPE 10
3B
Neck Curl
3
15-20 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5A
Hamstring Curl
3
10-15 reps
RPE 10
5B
Leg Extension
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
3A
Seated Row (Cable)
3
6-12 reps
RPE 10
3B
Neck Curl
3
15-20 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5A
Hamstring Curl
3
10-15 reps
RPE 10
5B
Leg Extension
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
3A
Seated Row (Cable)
3
6-12 reps
RPE 10
3B
Neck Curl
3
15-20 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5A
Hamstring Curl
3
10-15 reps
RPE 10
5B
Leg Extension
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
3A
Seated Row (Cable)
3
6-12 reps
RPE 10
3B
Neck Curl
3
15-20 reps
RPE 10
4
Underhand Lat Pulldown
3
6-12 reps
RPE 10
5A
Hamstring Curl
3
10-15 reps
RPE 10
5B
Leg Extension
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
3A
Seated Row (Cable)
2
6-12 reps
RPE 10
3B
Neck Curl
2
15-20 reps
RPE 10
4
Underhand Lat Pulldown
2
6-12 reps
RPE 10
5A
Hamstring Curl
2
10-15 reps
RPE 10
5B
Leg Extension
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
3A
Seated Row (Cable)
1
6-12 reps
RPE 10
3B
Neck Curl
1
15-20 reps
RPE 10
4
Underhand Lat Pulldown
1
6-12 reps
RPE 10
5A
Hamstring Curl
1
10-15 reps
RPE 10
5B
Leg Extension
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
2A
Bench Press (Close Grip)
1 Set
4 Sets
8+ Reps
4+ Reps
@8
@8
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
3A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
4A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
4B
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
4C
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
3A
Seated Row (Cable)
3 Sets
6-12 Reps
@10
3B
Neck Curl
3 Sets
15-20 Reps
@10
4
Underhand Lat Pulldown
3 Sets
6-12 Reps
@10
5A
Hamstring Curl
3 Sets
10-15 Reps
@10
5B
Leg Extension
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