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Medusa's Revenge

by E B.
1 athletes joined

Program Description

General fitness and muscle growth.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 07, 2024 03:12
  • Last Edited
    Jun 18, 2025 09:02

Summary

Unleash your inner warrior with Medusa's Revenge, a 12-week program designed to sculpt your upper body and build explosive strength. Training four days a week, you'll engage in a mix of barbell and bodyweight exercises, including overhead presses, deadlifts, and push-ups, all aimed at maximizing muscle growth and endurance. This program is perfect for those looking to challenge themselves in a garage gym setting, combining effective movements with a focus on form and intensity. Get ready to transform your physique and unleash your potential!
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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
Lat Pulldown
2
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6
3
Bench Press (Barbell)
2
10 reps
RPE 6
4
Bench Press (Wide Grip)
1
10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
1
10 reps
RPE 6
6
Bent Over Row (Barbell)
1
12 reps
RPE 6
7
Hammer Curl
1
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6
3
Bench Press (Barbell)
3
10 reps
RPE 6
4
Bench Press (Wide Grip)
2
10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6
6
Bent Over Row (Barbell)
2
12 reps
RPE 6
7
Hammer Curl
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6
3
Bench Press (Barbell)
4
10 reps
RPE 6
4
Bench Press (Wide Grip)
3
10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
6
Bent Over Row (Barbell)
3
12 reps
RPE 6
7
Hammer Curl
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6
3
Bench Press (Barbell)
2
8 reps
RPE 7
4
Bench Press (Wide Grip)
1
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
1
8 reps
RPE 7
6
Bent Over Row (Barbell)
1
12 reps
RPE 7
7
Hammer Curl
1
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6
3
Bench Press (Barbell)
3
8 reps
RPE 7
4
Bench Press (Wide Grip)
2
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
6
Bent Over Row (Barbell)
2
12 reps
RPE 7
7
Hammer Curl
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6
3
Bench Press (Barbell)
4
8 reps
RPE 7
4
Bench Press (Wide Grip)
3
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Bent Over Row (Barbell)
3
12 reps
RPE 7
7
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6
3
Bench Press (Paused)
2
6 reps
RPE 8
4
Bench Press (Wide Grip)
1
6 reps
RPE 8
5
Incline Bench Press (Barbell)
1
6 reps
RPE 8
6
T-Bar Row
1
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
8
Skull Crusher
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6
3
Bench Press (Paused)
3
6 reps
RPE 8
4
Bench Press (Wide Grip)
2
6 reps
RPE 8
5
Incline Bench Press (Barbell)
2
6 reps
RPE 8
6
T-Bar Row
2
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
8
Skull Crusher
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6
3
Bench Press (Paused)
4
6 reps
RPE 8
4
Bench Press (Wide Grip)
3
6 reps
RPE 8
5
Incline Bench Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
8
Skull Crusher
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6
3
Bench Press (Paused)
2
4 reps
RPE 9
4
Bench Press (Wide Grip)
1
4 reps
RPE 9
5
Incline Bench Press (Barbell)
1
4 reps
RPE 9
6
T-Bar Row
1
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
8
Skull Crusher
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6
3
Bench Press (Paused)
3
4 reps
RPE 9
4
Bench Press (Wide Grip)
2
4 reps
RPE 9
5
Incline Bench Press (Barbell)
2
4 reps
RPE 9
6
T-Bar Row
2
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
8
Skull Crusher
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6
3
Bench Press (Paused)
4
4 reps
RPE 9
4
Bench Press (Wide Grip)
3
4 reps
RPE 9
5
Incline Bench Press (Barbell)
3
4 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
8
Skull Crusher
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Squat (Barbell)
2
10 reps
RPE 6
4
Sumo Squat
1
10 reps
RPE 6
5
Goblet Squat
1
10 reps
RPE 6
6
Lunge (Dumbbell)
1
10 reps
RPE 6
7
Glute Bridge (Barbell)
1
12 reps
RPE 6
8
Sit Up
1
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Squat (Barbell)
3
10 reps
RPE 6
4
Sumo Squat
2
10 reps
RPE 6
5
Goblet Squat
2
10 reps
RPE 6
6
Lunge (Dumbbell)
2
10 reps
RPE 6
7
Glute Bridge (Barbell)
2
12 reps
RPE 6
8
Sit Up
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Sumo Squat
3
10 reps
RPE 6
5
Goblet Squat
3
10 reps
RPE 6
6
Lunge (Dumbbell)
3
10 reps
RPE 6
7
Glute Bridge (Barbell)
3
12 reps
RPE 6
8
Sit Up
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Squat (Barbell)
2
8 reps
RPE 7
4
Sumo Squat
1
8 reps
RPE 7
5
Goblet Squat
1
8 reps
RPE 7
6
Lunge (Dumbbell)
1
10 reps
RPE 7
7
Glute Bridge (Barbell)
1
12 reps
RPE 7
8
Sit Up
1
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Squat (Barbell)
3
8 reps
RPE 7
4
Sumo Squat
2
8 reps
RPE 7
5
Goblet Squat
2
8 reps
RPE 7
6
Lunge (Dumbbell)
2
10 reps
RPE 7
7
Glute Bridge (Barbell)
2
12 reps
RPE 7
8
Sit Up
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Squat (Barbell)
4
8 reps
RPE 7
4
Sumo Squat
3
8 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
6
Lunge (Dumbbell)
3
10 reps
RPE 7
7
Glute Bridge (Barbell)
3
12 reps
RPE 7
8
Sit Up
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
15 reps
RPE 6
2
Hamstring Curl
2
15 reps
RPE 6
3
Squat (Paused)
2
6 reps
RPE 8
4
Sumo Squat
1
6 reps
RPE 8
5
Box Squat (Barbell)
1
6 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
1
6 reps
RPE 8
7
Glute Bridge (Barbell)
1
12 reps
RPE 8
8
Russian Twist (Dumbbell)
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
15 reps
RPE 6
2
Hamstring Curl
2
15 reps
RPE 6
3
Squat (Paused)
3
6 reps
RPE 8
4
Sumo Squat
2
6 reps
RPE 8
5
Box Squat (Barbell)
2
6 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 8
7
Glute Bridge (Barbell)
2
12 reps
RPE 8
8
Russian Twist (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
15 reps
RPE 6
2
Hamstring Curl
2
15 reps
RPE 6
3
Squat (Paused)
4
6 reps
RPE 8
4
Sumo Squat
3
6 reps
RPE 8
5
Box Squat (Barbell)
3
6 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
7
Glute Bridge (Barbell)
3
12 reps
RPE 8
8
Russian Twist (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
15 reps
RPE 6
2
Hamstring Curl
2
15 reps
RPE 6
3
Squat (Paused)
2
4 reps
RPE 9
4
Sumo Squat
1
4 reps
RPE 9
5
Box Squat (Barbell)
1
4 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 7
7
Glute Bridge (Barbell)
1
12 reps
RPE 8
8
Russian Twist (Dumbbell)
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
15 reps
RPE 6
2
Hamstring Curl
2
15 reps
RPE 6
3
Squat (Paused)
3
4 reps
RPE 9
4
Sumo Squat
2
4 reps
RPE 9
5
Box Squat (Barbell)
2
4 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7
7
Glute Bridge (Barbell)
2
12 reps
RPE 8
8
Russian Twist (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
15 reps
RPE 6
2
Hamstring Curl
2
15 reps
RPE 6
3
Squat (Paused)
4
4 reps
RPE 9
4
Sumo Squat
3
4 reps
RPE 9
5
Box Squat (Barbell)
3
4 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
7
Glute Bridge (Barbell)
3
12 reps
RPE 8
8
Russian Twist (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
1
12 reps
RPE 6
5
Bent Over Row (Dumbbell)
1
12 reps
RPE 6
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 6
7
Shrug (Dumbbell)
1
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 6
2
Push Up
2
10 reps
RPE 6
3
Standing Behind Neck Shoulder Press (Barbell)
2
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Bent Over Row (Dumbbell)
2
12 reps
RPE 6
6
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6
7
Shrug (Dumbbell)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 6
2
Push Up
3
10 reps
RPE 6
3
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Bent Over Row (Dumbbell)
3
12 reps
RPE 6
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
7
Shrug (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
RPE 7
2
Push Up
1
8 reps
RPE 6
3
Standing Behind Neck Shoulder Press (Barbell)
1
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
12 reps
RPE 7
5
Bent Over Row (Dumbbell)
1
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 7
7
Shrug (Dumbbell)
1
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Push Up
2
8 reps
RPE 6
3
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Bent Over Row (Dumbbell)
2
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
7
Shrug (Dumbbell)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Push Up
3
8 reps
RPE 6
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
RPE 8
2
Push Up
1
10 reps
RPE 6
3
Push Press (Barbell)
1
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
5
Kroc Row
1
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 8
7
Shrug (Barbell)
1
10 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Push Up
2
10 reps
RPE 6
3
Push Press (Barbell)
2
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Kroc Row
2
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
7
Shrug (Barbell)
2
10 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Push Up
3
10 reps
RPE 6
3
Push Press (Barbell)
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Kroc Row
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
7
Shrug (Barbell)
3
10 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4 reps
RPE 9
2
Push Up
1
10 reps
RPE 6
3
Push Press (Barbell)
1
4 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
5
Kroc Row
1
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 8
7
Shrug (Barbell)
1
10 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
RPE 9
2
Push Up
2
10 reps
RPE 6
3
Push Press (Barbell)
2
4 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Kroc Row
2
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
7
Shrug (Barbell)
2
10 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Push Up
3
10 reps
RPE 6
3
Push Press (Barbell)
3
4 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Kroc Row
3
10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
7
Shrug (Barbell)
3
10 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 6
3
Good Morning
1
10 reps
RPE 6
4
Bent Over Row (Barbell)
1
10 reps
RPE 6
5
Chest Supported Row (Dumbbell)
1
10 reps
RPE 6
6
Lat Pulldown (Close Grip)
1
10 reps
RPE 6
7
Glute Bridge (Dumbbell)
1
10 reps
RPE 6
8
Goblet Squat
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Good Morning
2
10 reps
RPE 6
4
Bent Over Row (Barbell)
2
10 reps
RPE 6
5
Chest Supported Row (Dumbbell)
2
10 reps
RPE 6
6
Lat Pulldown (Close Grip)
2
10 reps
RPE 6
7
Glute Bridge (Dumbbell)
2
10 reps
RPE 6
8
Goblet Squat
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Bent Over Row (Barbell)
3
10 reps
RPE 6
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
6
Lat Pulldown (Close Grip)
3
10 reps
RPE 6
7
Glute Bridge (Dumbbell)
3
10 reps
RPE 6
8
Goblet Squat
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
1
8 reps
RPE 7
3
Good Morning
1
8 reps
RPE 7
4
Bent Over Row (Barbell)
1
8 reps
RPE 7
5
Chest Supported Row (Dumbbell)
1
10 reps
RPE 7
6
Lat Pulldown (Close Grip)
1
10 reps
RPE 7
7
Glute Bridge (Dumbbell)
2
10 reps
RPE 7
8
Goblet Squat
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
3
Good Morning
2
8 reps
RPE 7
4
Bent Over Row (Barbell)
2
8 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
10 reps
RPE 7
6
Lat Pulldown (Close Grip)
2
10 reps
RPE 7
7
Glute Bridge (Dumbbell)
3
10 reps
RPE 7
8
Goblet Squat
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Good Morning
3
8 reps
RPE 7
4
Bent Over Row (Barbell)
3
8 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
7
Glute Bridge (Dumbbell)
4
10 reps
RPE 7
8
Goblet Squat
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
2
Deadlift (Barbell)
2
6 reps
RPE 8
3
Sumo Deadlift (Barbell)
1
6 reps
RPE 8
4
Trap Bar Deadlift
1
6 reps
RPE 8
5
Pendlay Row
1
8 reps
RPE 7
6
Chest Supported Row (Dumbbell)
1
10 reps
RPE 7
7
Glute Bridge (Dumbbell)
2
12 reps
RPE 8
8
Goblet Squat
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Sumo Deadlift (Barbell)
2
6 reps
RPE 8
4
Trap Bar Deadlift
2
6 reps
RPE 8
5
Pendlay Row
2
8 reps
RPE 7
6
Chest Supported Row (Dumbbell)
2
10 reps
RPE 7
7
Glute Bridge (Dumbbell)
4
12 reps
RPE 8
8
Goblet Squat
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Sumo Deadlift (Barbell)
2
6 reps
RPE 8
4
Trap Bar Deadlift
2
6 reps
RPE 8
5
Pendlay Row
2
8 reps
RPE 7
6
Chest Supported Row (Dumbbell)
2
10 reps
RPE 7
7
Glute Bridge (Dumbbell)
4
12 reps
RPE 8
8
Goblet Squat
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
2
Deadlift (Barbell)
2
4 reps
RPE 9
3
Sumo Deadlift (Barbell)
1
4 reps
RPE 9
4
Trap Bar Deadlift
1
4 reps
RPE 9
5
Pendlay Row
1
8 reps
RPE 7
6
Chest Supported Row (Dumbbell)
1
10 reps
RPE 7
7
Glute Bridge (Dumbbell)
2
12 reps
RPE 8
8
Goblet Squat
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
2
Deadlift (Barbell)
3
4 reps
RPE 9
3
Sumo Deadlift (Barbell)
2
4 reps
RPE 9
4
Trap Bar Deadlift
2
4 reps
RPE 9
5
Pendlay Row
2
8 reps
RPE 7
6
Chest Supported Row (Dumbbell)
2
10 reps
RPE 7
7
Glute Bridge (Dumbbell)
3
12 reps
RPE 8
8
Goblet Squat
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
2
Deadlift (Barbell)
4
4 reps
RPE 9
3
Sumo Deadlift (Barbell)
3
4 reps
RPE 9
4
Trap Bar Deadlift
3
4 reps
RPE 9
5
Pendlay Row
3
8 reps
RPE 7
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
7
Glute Bridge (Dumbbell)
4
12 reps
RPE 8
8
Goblet Squat
4
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Overhead Press (Barbell)
2 Sets
10 Reps
@6
2
Push Up
1 Set
10 Reps
@6
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
10 Reps
@6
4
Lateral Raise (Dumbbell)
1 Set
12 Reps
@6
5
Bent Over Row (Dumbbell)
1 Set
12 Reps
@6
6
Seated Shoulder Press (Dumbbell)
1 Set
10 Reps
@6
7
Shrug (Dumbbell)
1 Set
12 Reps
@6
Day 4
1
Deadlift (Barbell)
2 Sets
10 Reps
@6
2
Romanian Deadlift (Barbell)
1 Set
10 Reps
@6
3
Good Morning
1 Set
10 Reps
@6
4
Bent Over Row (Barbell)
1 Set
10 Reps
@6
5
Chest Supported Row (Dumbbell)
1 Set
10 Reps
@6
6
Lat Pulldown (Close Grip)
1 Set
10 Reps
@6
7
Glute Bridge (Dumbbell)
1 Set
10 Reps
@6
8
Goblet Squat
1 Set
10 Reps
@6
Day 2
1
Hyperextension
2 Sets
15 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
3
Squat (Barbell)
2 Sets
10 Reps
@6
4
Sumo Squat
1 Set
10 Reps
@6
5
Goblet Squat
1 Set
10 Reps
@6
6
Lunge (Dumbbell)
1 Set
10 Reps
@6
7
Glute Bridge (Barbell)
1 Set
12 Reps
@6
8
Sit Up
1 Set
15 Reps
@6
Day 1
1
Lat Pulldown
2 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@6
3
Bench Press (Barbell)
2 Sets
10 Reps
@6
4
Bench Press (Wide Grip)
1 Set
10 Reps
@6
5
Incline Bench Press (Dumbbell)
1 Set
10 Reps
@6
6
Bent Over Row (Barbell)
1 Set
12 Reps
@6
7
Hammer Curl
1 Set
12 Reps
@6