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BoostcampPNG

Mean Machine

by Haris Z.
3 athletes joined

Program Description

This program is build for everybody, you just have to adjust the exercises to your level of experience. The exercise selection consists mostly of free weight or bodyweight exercises that also can/will be done weighted. Your goal is to become brutaly strong and jacked. You will gain real world strength and become an imposing creature when you enter the room. My program will get the most out of your potential in 12 weeks (actualy only whats possible in 12 weeks) You will have 5 Training days and 2 rest days. Push Pull Legs Rest Upper Body Lower Body Rest Challenge yourself every workout! Stay Strong and keep moving, never back down! Coach Harris

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 12, 2025 04:19
  • Last Edited
    Mar 31, 2025 11:48
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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
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Dip (Bodyweight)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
5
Chest Fly (Machine)
4
15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
Cable Crunch
5
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Dip (Bodyweight)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
5
Chest Fly (Machine)
4
15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
Cable Crunch
5
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Dip (Bodyweight)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
5
Chest Fly (Machine)
4
15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
Cable Crunch
5
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Dip (Bodyweight)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
5
Chest Fly (Machine)
4
15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
Cable Crunch
5
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Dip (Bodyweight)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
5
Chest Fly (Machine)
4
15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
Cable Crunch
5
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Dip (Bodyweight)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
5
Chest Fly (Machine)
4
15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
Cable Crunch
5
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Dip (Bodyweight)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
5
Chest Fly (Machine)
4
15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
Cable Crunch
5
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Dip (Bodyweight)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
5
Chest Fly (Machine)
4
15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
Cable Crunch
5
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Dip (Bodyweight)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
5
Chest Fly (Machine)
4
15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
Cable Crunch
5
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Dip (Bodyweight)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
5
Chest Fly (Machine)
4
15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
Cable Crunch
5
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Dip (Bodyweight)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
5
Chest Fly (Machine)
4
15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
Cable Crunch
5
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Dip (Bodyweight)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
5
Chest Fly (Machine)
4
15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
Cable Crunch
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 7
2
Chin-Up (Bodyweight)
4
8 reps
RPE 7
3
Dumbbell Row
3
8 reps
RPE 7
4
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7A
Wrist Curls
4
15 reps
RPE 7
7B
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 7
2
Chin-Up (Bodyweight)
4
8 reps
RPE 7
3
Dumbbell Row
3
8 reps
RPE 7
4
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7A
Wrist Curls
4
15 reps
RPE 7
7B
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 7
2
Chin-Up (Bodyweight)
4
8 reps
RPE 7
3
Dumbbell Row
3
8 reps
RPE 7
4
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7A
Wrist Curls
4
15 reps
RPE 7
7B
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 7
2
Chin-Up (Bodyweight)
4
8 reps
RPE 7
3
Dumbbell Row
3
8 reps
RPE 7
4
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7A
Wrist Curls
4
15 reps
RPE 7
7B
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 7
2
Chin-Up (Bodyweight)
4
8 reps
RPE 7
3
Dumbbell Row
3
8 reps
RPE 7
4
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7A
Wrist Curls
4
15 reps
RPE 7
7B
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 7
2
Chin-Up (Bodyweight)
4
8 reps
RPE 7
3
Dumbbell Row
3
8 reps
RPE 7
4
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7A
Wrist Curls
4
15 reps
RPE 7
7B
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 7
2
Chin-Up (Bodyweight)
4
8 reps
RPE 7
3
Dumbbell Row
3
8 reps
RPE 7
4
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7A
Wrist Curls
4
15 reps
RPE 7
7B
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 7
2
Chin-Up (Bodyweight)
4
8 reps
RPE 7
3
Dumbbell Row
3
8 reps
RPE 7
4
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7A
Wrist Curls
4
15 reps
RPE 7
7B
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 7
2
Chin-Up (Bodyweight)
4
8 reps
RPE 7
3
Dumbbell Row
3
8 reps
RPE 7
4
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7A
Wrist Curls
4
15 reps
RPE 7
7B
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 7
2
Chin-Up (Bodyweight)
4
8 reps
RPE 7
3
Dumbbell Row
3
8 reps
RPE 7
4
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7A
Wrist Curls
4
15 reps
RPE 7
7B
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 7
2
Chin-Up (Bodyweight)
4
8 reps
RPE 7
3
Dumbbell Row
3
8 reps
RPE 7
4
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7A
Wrist Curls
4
15 reps
RPE 7
7B
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 7
2
Chin-Up (Bodyweight)
4
8 reps
RPE 7
3
Dumbbell Row
3
8 reps
RPE 7
4
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7A
Wrist Curls
4
15 reps
RPE 7
7B
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
5 reps
RPE 8
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Cable Crunch
5
20 reps
RPE 7
8
Hyperextension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
5 reps
RPE 8
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Cable Crunch
5
20 reps
RPE 7
8
Hyperextension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
5 reps
RPE 8
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Cable Crunch
5
20 reps
RPE 7
8
Hyperextension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
5 reps
RPE 8
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Cable Crunch
5
20 reps
RPE 7
8
Hyperextension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
5 reps
RPE 8
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Cable Crunch
5
20 reps
RPE 7
8
Hyperextension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
5 reps
RPE 8
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Cable Crunch
5
20 reps
RPE 7
8
Hyperextension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
5 reps
RPE 8
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Cable Crunch
5
20 reps
RPE 7
8
Hyperextension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
5 reps
RPE 8
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Cable Crunch
5
20 reps
RPE 7
8
Hyperextension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
5 reps
RPE 8
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Cable Crunch
5
20 reps
RPE 7
8
Hyperextension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
5 reps
RPE 8
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Cable Crunch
5
20 reps
RPE 7
8
Hyperextension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
5 reps
RPE 8
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Cable Crunch
5
20 reps
RPE 7
8
Hyperextension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
5 reps
RPE 8
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Cable Crunch
5
20 reps
RPE 7
8
Hyperextension
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Chin-Up (Bodyweight)
3
8 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Upright Row (Cable)
3
12 reps
RPE 7
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
6B
Seated Dumbbell Curl
3
10 reps
RPE 7
7A
Decline Crunch (Weighted)
3
15 reps
RPE 7
7B
Hanging Knee Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Chin-Up (Bodyweight)
3
8 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Upright Row (Cable)
3
12 reps
RPE 7
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
6B
Seated Dumbbell Curl
3
10 reps
RPE 7
7A
Decline Crunch (Weighted)
3
15 reps
RPE 7
7B
Hanging Knee Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Chin-Up (Bodyweight)
3
8 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Upright Row (Cable)
3
12 reps
RPE 7
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
6B
Seated Dumbbell Curl
3
10 reps
RPE 7
7A
Decline Crunch (Weighted)
3
15 reps
RPE 7
7B
Hanging Knee Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Chin-Up (Bodyweight)
3
8 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Upright Row (Cable)
3
12 reps
RPE 7
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
6B
Seated Dumbbell Curl
3
10 reps
RPE 7
7A
Decline Crunch (Weighted)
3
15 reps
RPE 7
7B
Hanging Knee Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Chin-Up (Bodyweight)
3
8 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Upright Row (Cable)
3
12 reps
RPE 7
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
6B
Seated Dumbbell Curl
3
10 reps
RPE 7
7A
Decline Crunch (Weighted)
3
15 reps
RPE 7
7B
Hanging Knee Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Chin-Up (Bodyweight)
3
8 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Upright Row (Cable)
3
12 reps
RPE 7
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
6B
Seated Dumbbell Curl
3
10 reps
RPE 7
7A
Decline Crunch (Weighted)
3
15 reps
RPE 7
7B
Hanging Knee Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Chin-Up (Bodyweight)
3
8 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Upright Row (Cable)
3
12 reps
RPE 7
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
6B
Seated Dumbbell Curl
3
10 reps
RPE 7
7A
Decline Crunch (Weighted)
3
15 reps
RPE 7
7B
Hanging Knee Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Chin-Up (Bodyweight)
3
8 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Upright Row (Cable)
3
12 reps
RPE 7
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
6B
Seated Dumbbell Curl
3
10 reps
RPE 7
7A
Decline Crunch (Weighted)
3
15 reps
RPE 7
7B
Hanging Knee Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Chin-Up (Bodyweight)
3
8 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Upright Row (Cable)
3
12 reps
RPE 7
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
6B
Seated Dumbbell Curl
3
10 reps
RPE 7
7A
Decline Crunch (Weighted)
3
15 reps
RPE 7
7B
Hanging Knee Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Chin-Up (Bodyweight)
3
8 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Upright Row (Cable)
3
12 reps
RPE 7
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
6B
Seated Dumbbell Curl
3
10 reps
RPE 7
7A
Decline Crunch (Weighted)
3
15 reps
RPE 7
7B
Hanging Knee Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Chin-Up (Bodyweight)
3
8 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Upright Row (Cable)
3
12 reps
RPE 7
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
6B
Seated Dumbbell Curl
3
10 reps
RPE 7
7A
Decline Crunch (Weighted)
3
15 reps
RPE 7
7B
Hanging Knee Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Chin-Up (Bodyweight)
3
8 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Upright Row (Cable)
3
12 reps
RPE 7
6A
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
6B
Seated Dumbbell Curl
3
10 reps
RPE 7
7A
Decline Crunch (Weighted)
3
15 reps
RPE 7
7B
Hanging Knee Raise
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
3 reps
RPE 7
RPE 8
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Lying Leg Curl
3
15 reps
RPE 7
4
Sissy Squat
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
3 reps
RPE 7
RPE 8
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Lying Leg Curl
3
15 reps
RPE 7
4
Sissy Squat
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
3 reps
RPE 7
RPE 8
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Lying Leg Curl
3
15 reps
RPE 7
4
Sissy Squat
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
3 reps
RPE 7
RPE 8
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Lying Leg Curl
3
15 reps
RPE 7
4
Sissy Squat
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
3 reps
RPE 7
RPE 8
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Lying Leg Curl
3
15 reps
RPE 7
4
Sissy Squat
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
3 reps
RPE 7
RPE 8
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Lying Leg Curl
3
15 reps
RPE 7
4
Sissy Squat
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
3 reps
RPE 7
RPE 8
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Lying Leg Curl
3
15 reps
RPE 7
4
Sissy Squat
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
3 reps
RPE 7
RPE 8
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Lying Leg Curl
3
15 reps
RPE 7
4
Sissy Squat
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
3 reps
RPE 7
RPE 8
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Lying Leg Curl
3
15 reps
RPE 7
4
Sissy Squat
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
3 reps
RPE 7
RPE 8
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Lying Leg Curl
3
15 reps
RPE 7
4
Sissy Squat
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
3 reps
RPE 7
RPE 8
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Lying Leg Curl
3
15 reps
RPE 7
4
Sissy Squat
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
3 reps
RPE 7
RPE 8
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Lying Leg Curl
3
15 reps
RPE 7
4
Sissy Squat
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@6
@7
2
Bench Press (Close Grip)
4 Sets
8 Reps
@7
3
Dip (Bodyweight)
4 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@7
5
Chest Fly (Machine)
4 Sets
15 Reps
@7
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@7
7
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@7
8
Cable Crunch
5 Sets
20 Reps
@8
Day 2
1
Barbell Row
4 Sets
6 Reps
@7
2
Chin-Up (Bodyweight)
4 Sets
8 Reps
@7
3
Dumbbell Row
3 Sets
8 Reps
@7
4
Wide Grip Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
5
Bicep Curl (Barbell)
4 Sets
12 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@7
7A
Wrist Curls
4 Sets
15 Reps
@7
7B
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
5 Reps
@8
@9
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
3
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
15 Reps
@7
5
Leg Curl
3 Sets
15 Reps
@7
6
Seated Calf Raise
3 Sets
15 Reps
@7
7
Cable Crunch
5 Sets
20 Reps
@7
8
Hyperextension
3 Sets
15 Reps
@7
Day 5
1
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
3 Reps
@7
@8
2
Zercher Squat (Barbell)
4 Sets
8 Reps
@7
3
Lying Leg Curl
3 Sets
15 Reps
@7
4
Sissy Squat
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
20 Reps
@7
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@7
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@7
4
Dip (Bodyweight)
3 Sets
12 Reps
@7
5
Upright Row (Cable)
3 Sets
12 Reps
@7
6A
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@7
6B
Seated Dumbbell Curl
3 Sets
10 Reps
@7
7A
Decline Crunch (Weighted)
3 Sets
15 Reps
@7
7B
Hanging Knee Raise
3 Sets
10 Reps
@7