Program Description
Gain strength by getting bigger and more jacked,ideally for those in a calorie surplus,good for grapplers that need to fill in their weight class,gym bros,and off season powerlifters
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMar 25, 2024 05:07
- Last EditedJun 18, 2025 07:58
Summary
Unleash your potential with the MASS MOVES MASS program, a comprehensive 12-week journey designed to build strength and power across your entire body. Committed to four days a week, you'll focus on progressive overload through a variety of compound and isolation movements, ensuring every muscle group gets the attention it deserves. With expert guidance on technique and intensity, you’ll push your limits with exercises like barbell squats, pull-ups, and Bulgarian split squats. Get ready to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
3
Snatch Deadlift
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
3
Snatch Deadlift
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
3
Snatch Deadlift
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
3
Snatch Deadlift
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
3
5-7 reps
80%
3
Snatch Deadlift
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
3
5-7 reps
80%
3
Snatch Deadlift
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
3
5-7 reps
80%
3
Snatch Deadlift
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
3
5-7 reps
80%
3
Snatch Deadlift
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
3
5-7 reps
80%
3
Snatch Deadlift
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Snatch Deadlift
1
AMRAP
90%
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Snatch Deadlift
1
AMRAP
90%
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Snatch Deadlift
1
AMRAP
90%
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Pin Press Bench (Barbell)
3
1 reps
90%
4
Bent Over Row (Barbell, Paused)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Pin Press Bench (Barbell)
3
1 reps
90%
4
Bent Over Row (Barbell, Paused)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Pin Press Bench (Barbell)
3
1 reps
90%
4
Bent Over Row (Barbell, Paused)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Pin Press Bench (Barbell)
3
1 reps
90%
4
Bent Over Row (Barbell, Paused)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 8
RPE 8.5
RPE 9
3
Pin Press Bench (Barbell)
5
1 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
5
Seated Overhead Press (Barbell)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 8
RPE 8.5
RPE 9
3
Pin Press Bench (Barbell)
5
1 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
5
Seated Overhead Press (Barbell)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 8
RPE 8.5
RPE 9
3
Pin Press Bench (Barbell)
5
1 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
5
Seated Overhead Press (Barbell)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 8
RPE 8.5
RPE 9
3
Pin Press Bench (Barbell)
5
1 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
5
Seated Overhead Press (Barbell)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 8
RPE 8.5
RPE 9
3
Pin Press Bench (Barbell)
5
1 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
5
Seated Overhead Press (Barbell)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Bench Press (Barbell)
1
AMRAP
90%
3
Seated Overhead Press (Barbell)
1
3-5 reps
RPE 8-9
4
Bent Over Row (Barbell, Paused)
3
5-7 reps
RPE 9
5
Neck Extension
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Bench Press (Barbell)
1
AMRAP
90%
3
Seated Overhead Press (Barbell)
1
3-5 reps
RPE 8-9
4
Bent Over Row (Barbell, Paused)
3
5-7 reps
RPE 9
5
Neck Extension
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Bench Press (Barbell)
1
AMRAP
90%
3
Seated Overhead Press (Barbell)
1
3-5 reps
RPE 8-9
4
Bent Over Row (Barbell, Paused)
3
5-7 reps
RPE 9
5
Neck Extension
3
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
RPE 9
2
Block Pull (Barbell)
1
AMRAP
85%
3
Hamstring Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Walking Lunge
2
2 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
RPE 9
2
Block Pull (Barbell)
1
AMRAP
85%
3
Hamstring Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Walking Lunge
2
2 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
RPE 9
2
Block Pull (Barbell)
1
AMRAP
85%
3
Hamstring Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Walking Lunge
2
2 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
RPE 9
2
Block Pull (Barbell)
1
AMRAP
85%
3
Hamstring Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Walking Lunge
2
2 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
7
2 reps
85%
2
Block Pull (Barbell)
1
AMRAP
90%
3
Hamstring Curl
2
15-20 reps
RPE 9
4
Lunge (Dumbbell)
2
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
7
2 reps
85%
2
Block Pull (Barbell)
1
AMRAP
90%
3
Hamstring Curl
2
15-20 reps
RPE 9
4
Lunge (Dumbbell)
2
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
7
2 reps
85%
2
Block Pull (Barbell)
1
AMRAP
90%
3
Hamstring Curl
2
15-20 reps
RPE 9
4
Lunge (Dumbbell)
2
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
7
2 reps
85%
2
Block Pull (Barbell)
1
AMRAP
90%
3
Hamstring Curl
2
15-20 reps
RPE 9
4
Lunge (Dumbbell)
2
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
7
2 reps
85%
2
Block Pull (Barbell)
1
AMRAP
90%
3
Hamstring Curl
2
15-20 reps
RPE 9
4
Lunge (Dumbbell)
2
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
AMRAP
90%
2
Block Pull (Barbell)
2
1
1 reps
1 reps
RPE 9
RPE 10
3
Box Jump
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
AMRAP
90%
2
Block Pull (Barbell)
2
1
1 reps
1 reps
RPE 9
RPE 10
3
Box Jump
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
AMRAP
90%
2
Block Pull (Barbell)
2
1
1 reps
1 reps
RPE 9
RPE 10
3
Box Jump
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
2
Larsen Press (Barbell)
2
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
6
Preacher Curl (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
8
Neck Extension
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
2
Larsen Press (Barbell)
2
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
6
Preacher Curl (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
2
Larsen Press (Barbell)
2
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
6
Preacher Curl (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
2
Larsen Press (Barbell)
2
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
6
Preacher Curl (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
6-10 reps
RPE 8.5-9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
5
Preacher Curl (Barbell)
1
2
12-15 reps
6-8 reps
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
AMRAP
RPE 9.5
7
Neck Extension
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
6-10 reps
RPE 8.5-9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
5
Preacher Curl (Barbell)
1
2
12-15 reps
6-8 reps
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
AMRAP
RPE 9.5
7
Neck Extension
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
6-10 reps
RPE 8.5-9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
5
Preacher Curl (Barbell)
1
2
12-15 reps
6-8 reps
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
AMRAP
RPE 9.5
7
Neck Extension
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
6-10 reps
RPE 8.5-9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
5
Preacher Curl (Barbell)
1
2
12-15 reps
6-8 reps
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
AMRAP
RPE 9.5
7
Neck Extension
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
6-10 reps
RPE 8.5-9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
5
Preacher Curl (Barbell)
1
2
12-15 reps
6-8 reps
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
AMRAP
RPE 9.5
7
Neck Extension
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8.5
2
Larsen Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Barbell)
1
AMRAP
90%
5
Tricep Rope Push Down (Cable)
1
0.5-1 mins
RPE 9
6
Preacher Curl (Barbell)
1
0.5-1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8.5
2
Larsen Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Barbell)
1
AMRAP
90%
5
Tricep Rope Push Down (Cable)
1
0.5-1 mins
RPE 9
6
Preacher Curl (Barbell)
1
0.5-1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8.5
2
Larsen Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Barbell)
1
AMRAP
90%
5
Tricep Rope Push Down (Cable)
1
0.5-1 mins
RPE 9
6
Preacher Curl (Barbell)
1
0.5-1 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Glute-Ham Raise1 Set
AMRAP
@8
2
Squat (Barbell)2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@9.5
3
Snatch Deadlift1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
4
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
Day 2
1
Pull-Up (Bodyweight)2 Sets
AMRAP
@9.5
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
3
Pin Press Bench (Barbell)3 Sets
1 Reps
90%
4
Bent Over Row (Barbell, Paused)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Seated Overhead Press (Barbell)1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
Day 3
1
Box Squat (Barbell)6 Sets
3 Reps
@9
2
Block Pull (Barbell)1 Set
AMRAP
85%
3
Hamstring Curl1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Walking Lunge2 Sets
2 mins
@9
5
Hanging Leg Raise3 Sets
AMRAP
@9
Day 4
1
Lat Pulldown2 Sets
2 Sets
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
2
Larsen Press (Barbell)2 Sets
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Tricep Rope Push Down (Cable)2 Sets
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
6
Preacher Curl (Barbell)1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
7
Reverse Bicep Curl (Dumbbell)3 Sets
10 Reps
@8
8
Neck Extension2 Sets
12 Reps
@9