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Mediterranean super soldier program

by Gabriel E.
23 athletes joined

Program Description

Total fitness, progression linear 8-7-6 rep range and 5-4-3 rep range for strength and hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 22, 2024 09:53
  • Last Edited
    Jun 18, 2025 09:48

Summary

Unleash your inner warrior with the Mediterranean Super Soldier Program! This intensive 12-week regimen is designed for those ready to elevate their fitness game, featuring a rigorous 7-day training schedule that blends strength and endurance. Each week, you'll tackle a variety of exercises, including weighted chin-ups and farmer's walks, all aimed at building explosive power and grip strength. Perfect for garage gym enthusiasts, this program promises to sculpt your physique and enhance your performance, pushing you to new heights in your fitness journey. Get ready to transform into the ultimate version of yourself!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
2
15 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
7 reps
7 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
2
15 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
2
15 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
7 reps
7 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
2
15 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
2
15 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
7 reps
7 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
2
15 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
2
15 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
7 reps
7 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
2
15 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 10
4
Deadlift (Deficit)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Deadlift (Deficit)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 10
4
Deadlift (Deficit)
3
6 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 10
4
Deadlift (Deficit)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Deadlift (Deficit)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 10
4
Deadlift (Deficit)
3
6 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 10
4
Deadlift (Deficit)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Deadlift (Deficit)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 10
4
Deadlift (Deficit)
3
6 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 10
4
Deadlift (Deficit)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Deadlift (Deficit)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 10
4
Deadlift (Deficit)
3
6 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 10
8
Skull Crusher
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
2
10 reps
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Military Press (Barbell)
2
10 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 10
6
French Press
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 10
8
Skull Crusher
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
2
10 reps
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Military Press (Barbell)
2
10 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 10
6
French Press
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 10
8
Skull Crusher
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
2
10 reps
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Military Press (Barbell)
2
10 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 10
6
French Press
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 10
8
Skull Crusher
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
2
10 reps
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Military Press (Barbell)
2
10 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 10
6
French Press
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
4
15 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
4
15 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
4
15 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
4
15 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
4
15 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
4
15 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
4
15 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
4
15 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Week 1
1 / 12 Weeks
Day 3
1
Farmer's Walk (Weighted)
5 Sets
1 mins
@8
2
Wrist Curls
3 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Dip (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Chinese Lateral Elevations
2 Sets
15 Reps
@10
7
Skull Crusher
3 Sets
12 Reps
@10
8
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
9
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@10
4
Deadlift (Deficit)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
6
Chinese Plank
2 Sets
3 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Bench Press (Paused)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Dip (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
4
Military Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
French Press
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
8
Skull Crusher
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bent Over Row (Barbell, Paused)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Barbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
7
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@9
5
Chinese Plank
2 Sets
3 mins
@8
6
Bear Hug
1 Set
4 mins
@8