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Anterior posterior x3 CURRENT

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Program Description

Gain significant size strength through scientific principles and techniques

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 28, 2025 09:50
  • Last Edited
    Jul 17, 2025 03:38
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Chest Fly (Cable)
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
4-9 reps
4-9 reps
RPE 9
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Chest Fly (Cable)
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
4-9 reps
4-9 reps
RPE 9
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Chest Fly (Cable)
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
4-9 reps
4-9 reps
RPE 9
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Chest Fly (Cable)
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
4-9 reps
4-9 reps
RPE 9
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Chest Fly (Cable)
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
4-9 reps
4-9 reps
RPE 9
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Chest Fly (Cable)
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
4-9 reps
4-9 reps
RPE 9
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Chest Fly (Cable)
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
4-9 reps
4-9 reps
RPE 9
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Chest Fly (Cable)
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
4-9 reps
4-9 reps
RPE 9
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Seated Overhead Press (Barbell)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 9
RPE 9.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Seated Overhead Press (Barbell)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 9
RPE 9.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Seated Overhead Press (Barbell)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 9
RPE 9.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Seated Overhead Press (Barbell)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 9
RPE 9.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Seated Overhead Press (Barbell)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 9
RPE 9.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Seated Overhead Press (Barbell)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 9
RPE 9.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Seated Overhead Press (Barbell)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 9
RPE 9.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Seated Overhead Press (Barbell)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 9
RPE 9.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
T-Bar Row
1
1
6-9 reps
6-9 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
T-Bar Row
1
1
6-9 reps
6-9 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
T-Bar Row
1
1
6-9 reps
6-9 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
T-Bar Row
1
1
6-9 reps
6-9 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
T-Bar Row
1
1
6-9 reps
6-9 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
T-Bar Row
1
1
6-9 reps
6-9 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
T-Bar Row
1
1
6-9 reps
6-9 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
T-Bar Row
1
1
6-9 reps
6-9 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 9
RPE 9.5
2
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 9
RPE 9.5
2
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 9
RPE 9.5
2
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 9
RPE 9.5
2
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 9
RPE 9.5
2
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 9
RPE 9.5
2
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 9
RPE 9.5
2
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 9
RPE 9.5
2
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
2
8+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
7
Tricep Kickback
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
7
Tricep Kickback
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
7
Tricep Kickback
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
7
Tricep Kickback
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
7
Tricep Kickback
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
7
Tricep Kickback
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
7
Tricep Kickback
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
7
Tricep Kickback
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8.5
@9
2
Chest Fly (Cable)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9.5
@10
3
Preacher Curl (EZ Bar)
1 Set
1 Set
4-9 Reps
4-9 Reps
@9
@9.5
4
Leg Extension
1 Set
1 Set
4-7 Reps
4-7 Reps
@9
@9.5
5
Hack Squat
1 Set
1 Set
5-7 Reps
5-7 Reps
@9
@9.5
6
Lateral Raise (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
7
Cable Crunch
2 Sets
AMRAP
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@7.5-9
@8-9.5
2
Tricep Pullover (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@10
3
Back Extension (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7-8
@8-9.5
4
Leg Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
5
Seated Row (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
6
Kelso Shrug
1 Set
AMRAP
@8
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
4-8 Reps
4-8 Reps
@8
@8.5
2
Chest Fly (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
4
Squat (Barbell)
1 Set
1 Set
4-9 Reps
4-9 Reps
@8.5-9
@9-9.5
5
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-10 Reps
4-8 Reps
4-7 Reps
@9
@9.5
@9.5
6
Incline Curl (Dumbbell)
1 Set
2 Sets
5-7 Reps
5-7 Reps
@9
@9.5
7
Side Crunch (Cable)
2 Sets
5+ Reps
@9
Day 4
1
Tricep Kickback (Cable)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
4-8 Reps
@8
@9
@10
2
T-Bar Row
1 Set
1 Set
6-9 Reps
6-9 Reps
@8.5
@9
3
Rear Delt Fly (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7.5
@9
4
Leg Curl
2 Sets
5-8 Reps
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@8.5
@9
6
Calf Raise (Leg Press)
2 Sets
AMRAP
@9.5
Day 5
1
Hack Squat
1 Set
1 Set
5-10 Reps
5-10 Reps
@9
@9.5
2
Dip (Weighted)
1 Set
1 Set
5+ Reps
5+ Reps
@8
@9
3
Overhead Press (Barbell)
1 Set
2 Sets
4-8 Reps
4-8 Reps
@9
@10
4
Bayesian Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
5
Leg Raise (Captain's Chair)
2 Sets
8+ Reps
@10
Day 6
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-5 Reps
4-5 Reps
3-5 Reps
@8.5
@9.5
@10
2
T-Bar Row
1 Set
1 Set
4-7 Reps
4-7 Reps
@9
@9.5
3
Leg Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
4
Romanian Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
5-8 Reps
@9.5
@9.5
5
Calf Raise (Leg Press)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
6
Tricep Pullover (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
7
Tricep Kickback
1 Set
1 Set
4-7 Reps
4-7 Reps
@8
@9