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Legs/push/pull/lower/upper

by Justin V.

Program Description

Strongest

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 26, 2025 12:35
  • Last Edited
    Oct 26, 2025 05:37
Muscle Engagement
Front
Back
MuscleSet
Chest
12.1%
Triceps
11.5%
Upper Back
11%
Front Delts
9.8%
Lats
7.8%
Quadriceps
7.5%
Abs
7.2%
Biceps
7%
Hamstrings
6.9%
Glutes
5.7%
Middle Delts
5.4%
Lower Back
3.2%
Rear Delts
2.7%
Forearms
0.8%
Adductors
0.8%
Abductors
0.2%
Cardio
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6.5
2
High Bar Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
RPE 10
RPE 8
3
Leg Extension
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Cable Crunch
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
High Bar Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
RPE 10
RPE 8
3
Leg Extension
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Cable Crunch
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7.5
2
High Bar Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
RPE 10
RPE 8
3
Leg Extension
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Cable Crunch
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
High Bar Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
RPE 10
RPE 8
3
Leg Extension
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Cable Crunch
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1 reps
RPE 8
2
High Bar Squat (Barbell)
1
1
3-5 reps
5-7 reps
RPE 10
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Cable Crunch
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1 reps
RPE 9
2
High Bar Squat (Barbell)
1
6-8 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Cable Crunch
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
90%
87.5%
85%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
87.5%
85%
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
87.5%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6.5
2
Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
RPE 10
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
RPE 10
RPE 9
4
Chest Fly (Dumbbell)
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 10
RPE 9
5
Seated Overhead Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
6-8 reps
RPE 7
RPE 10
7
Rear Delt Fly (Machine)
1
1
1
10-15 reps
8-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
8
Front Raise
1
2
8-12 reps
6-8 reps
RPE 7
RPE 10
9
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
10
Overhead Tricep Extension (Dumbbell)
1
2
8-12 reps
6-8 reps
RPE 8
RPE 10
11
Tricep Pushdown (Cable)
1
2
8-12 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
RPE 10
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
RPE 10
RPE 9
4
Chest Fly (Dumbbell)
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 10
RPE 9
5
Seated Overhead Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
6-8 reps
RPE 7
RPE 10
7
Rear Delt Fly (Machine)
1
1
1
10-15 reps
8-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
8
Front Raise
1
2
8-12 reps
6-8 reps
RPE 7
RPE 10
9
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
10
Overhead Tricep Extension (Dumbbell)
1
2
8-12 reps
6-8 reps
RPE 8
RPE 10
11
Tricep Pushdown (Cable)
1
2
8-12 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7.5
2
Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
RPE 10
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
RPE 10
RPE 9
4
Chest Fly (Dumbbell)
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 10
RPE 9
5
Seated Overhead Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
6-8 reps
RPE 7
RPE 10
7
Rear Delt Fly (Machine)
1
1
1
10-15 reps
8-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
8
Front Raise
1
2
8-12 reps
6-8 reps
RPE 7
RPE 10
9
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
10
Overhead Tricep Extension (Dumbbell)
1
2
8-12 reps
6-8 reps
RPE 8
RPE 10
11
Tricep Pushdown (Cable)
1
2
8-12 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
RPE 10
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
RPE 10
RPE 9
4
Chest Fly (Dumbbell)
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 10
RPE 9
5
Seated Overhead Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-12 reps
RPE 10
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
8-12 reps
6-8 reps
RPE 7
RPE 10
7
Rear Delt Fly (Machine)
1
1
1
10-15 reps
8-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
8
Front Raise
1
2
8-12 reps
6-8 reps
RPE 7
RPE 10
9
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
10
Overhead Tricep Extension (Dumbbell)
1
2
8-12 reps
6-8 reps
RPE 8
RPE 10
11
Tricep Pushdown (Cable)
1
2
8-12 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 8
2
Bench Press (Dumbbell)
1
1
3-5 reps
5-7 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
3-5 reps
5-7 reps
RPE 10
RPE 10
4
Chest Fly (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Seated Overhead Press (Dumbbell)
1
1
4-6 reps
6-8 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 7
RPE 10
7
Rear Delt Fly (Machine)
1
1
10-15 reps
8-12 reps
RPE 7
RPE 10
8
Front Raise
1
1
8-12 reps
6-8 reps
RPE 7
RPE 10
9
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
10
Overhead Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
11
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 9
2
Bench Press (Dumbbell)
1
6-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
1
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
1
8-12 reps
RPE 10
8
Front Raise
1
6-8 reps
RPE 10
9
Shrug (Dumbbell)
1
8-12 reps
RPE 10
10
Overhead Tricep Extension (Dumbbell)
1
6-8 reps
RPE 10
11
Tricep Pushdown (Cable)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
8-12 reps
8-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
2
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Bent Over Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Hyperextension
3
8-15 reps
RPE 8
6
Bicep Curl (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Concentration Curl
1
1
1
6-10 reps
6-10 reps
4-6 reps
RPE 8
RPE 10
RPE 10
8
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 8
9
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
8-12 reps
8-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
2
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Bent Over Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Hyperextension
3
8-15 reps
RPE 8
6
Bicep Curl (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Concentration Curl
1
1
1
6-10 reps
6-10 reps
4-6 reps
RPE 8
RPE 10
RPE 10
8
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 8
9
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
8-12 reps
8-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
2
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Bent Over Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Hyperextension
3
8-15 reps
RPE 8
6
Bicep Curl (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Concentration Curl
1
1
1
6-10 reps
6-10 reps
4-6 reps
RPE 8
RPE 10
RPE 10
8
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 8
9
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
8-12 reps
8-12 reps
6-8 reps
RPE 7
RPE 8
RPE 10
2
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Bent Over Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Hyperextension
3
8-15 reps
RPE 8
6
Bicep Curl (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Concentration Curl
1
1
1
6-10 reps
6-10 reps
4-6 reps
RPE 8
RPE 10
RPE 10
8
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 8
9
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
8-12 reps
6-8 reps
RPE 8
RPE 10
2
Barbell Row
2
6-10 reps
RPE 10
3
Underhand Lat Pulldown
2
6-10 reps
RPE 10
4
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 10
5
Hyperextension
2
8-15 reps
RPE 8
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7
Concentration Curl
1
1
6-10 reps
4-6 reps
RPE 10
RPE 10
8
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 8
9
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Barbell Row
1
6-10 reps
RPE 10
3
Underhand Lat Pulldown
1
6-10 reps
RPE 10
4
Bent Over Row (Dumbbell)
1
6-10 reps
RPE 10
5
Hyperextension
1
8-15 reps
RPE 8
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7
Concentration Curl
1
1
6-10 reps
4-6 reps
RPE 10
RPE 10
8
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 8
9
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
85%
82.5%
80%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
85%
82.5%
80%
3
Deadlift (Barbell)
1
1
1
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Spoto Press
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
5
Seated Military Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Lateral Raise (Cable)
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
7
Face Pull
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
8
Shrug (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Weighted)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
10
Bench Press (Close Grip)
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
11
Skull Crusher (Barbell)
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Spoto Press
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
5
Seated Military Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Lateral Raise (Cable)
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
7
Face Pull
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
8
Shrug (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Weighted)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
10
Bench Press (Close Grip)
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
11
Skull Crusher (Barbell)
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Spoto Press
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
5
Seated Military Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Lateral Raise (Cable)
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
7
Face Pull
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
8
Shrug (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Weighted)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
10
Bench Press (Close Grip)
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
11
Skull Crusher (Barbell)
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Spoto Press
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
5
Seated Military Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Lateral Raise (Cable)
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
7
Face Pull
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
8
Shrug (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Weighted)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
10
Bench Press (Close Grip)
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
11
Skull Crusher (Barbell)
1
2
8-12 reps
6-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Spoto Press
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Pec Deck (Machine)
2
6-10 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Face Pull
2
6-10 reps
RPE 10
8
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Weighted)
2
6-10 reps
RPE 10
10
Bench Press (Close Grip)
2
6-10 reps
RPE 10
11
Skull Crusher (Barbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Spoto Press
1
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
4
Pec Deck (Machine)
1
6-10 reps
RPE 10
5
Seated Military Press (Barbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Face Pull
1
6-10 reps
RPE 10
8
Shrug (Barbell)
1
8-12 reps
RPE 10
9
Dip (Weighted)
1
6-10 reps
RPE 10
10
Bench Press (Close Grip)
1
6-10 reps
RPE 10
11
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Hack Squat
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
6-10 reps
RPE 8
RPE 10
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
8
Seated Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Bicep Curl (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Hack Squat
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
6-10 reps
RPE 8
RPE 10
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
8
Seated Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Bicep Curl (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Hack Squat
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
6-10 reps
RPE 8
RPE 10
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
8
Seated Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Bicep Curl (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Hack Squat
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
6-10 reps
RPE 8
RPE 10
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
8
Seated Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Bicep Curl (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Hack Squat
2
6-10 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Leg Curl
1
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Seated Row (Machine)
2
8-12 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
1
6-10 reps
RPE 10
6
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
7
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
8
Seated Row (Machine)
1
8-12 reps
RPE 10
9
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Reps
@6.5
2
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-12 Reps
@10
@10
@8
3
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
@7
@8
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Cable Crunch
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@6.5
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-12 Reps
@10
@10
@9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-12 Reps
@10
@10
@9
4
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
@10
@10
@9
5
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-12 Reps
@10
@10
@8
6
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
6-8 Reps
@7
@10
7
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-8 Reps
@7
@8
@10
8
Front Raise
1 Set
2 Sets
8-12 Reps
6-8 Reps
@7
@10
9
Shrug (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
10
Overhead Tricep Extension (Dumbbell)
1 Set
2 Sets
8-12 Reps
6-8 Reps
@8
@10
11
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
6-8 Reps
@8
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@10
2
Spoto Press
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@10
3
Incline Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@10
4
Pec Deck (Machine)
1 Set
2 Sets
8-12 Reps
6-10 Reps
@8
@10
5
Seated Military Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@10
6
Lateral Raise (Cable)
1 Set
2 Sets
8-12 Reps
6-10 Reps
@8
@10
7
Face Pull
1 Set
2 Sets
8-12 Reps
6-10 Reps
@8
@10
8
Shrug (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
9
Dip (Weighted)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@10
10
Bench Press (Close Grip)
1 Set
2 Sets
8-12 Reps
6-10 Reps
@8
@10
11
Skull Crusher (Barbell)
1 Set
2 Sets
8-12 Reps
6-10 Reps
@8
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Reps
@6.5
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
3
Hack Squat
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@10
4
Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
5
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
6-10 Reps
@8
@10
@10
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
7
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
8
Seated Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
9
Bicep Curl (Dumbbell)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8
@10
Day 3
1
Pullover (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
6-8 Reps
@7
@8
@10
2
Barbell Row
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@10
3
Underhand Lat Pulldown
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@10
4
Bent Over Row (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@10
5
Hyperextension
3 Sets
8-15 Reps
@8
6
Bicep Curl (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@10
7
Concentration Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
4-6 Reps
@8
@10
@10
8
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@8
9
Decline Sit Up (Bodyweight)
3 Sets
10-15 Reps
@8