logo
BoostcampPNG

5/3/1 5 Pro Full Body FSL/BBB Wendler Mesocycle

by Chad D.
1 athletes joined

Program Description

This is a 14 week full Mesocycle 1-3 FSL 4-6 FSL 7 Deload 8-10 BBB 11 Optional Deload 12-14 5 Pro Anchor PR Set Jokers and FSL

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 28, 2026 02:44
  • Last Edited
    Mar 01, 2026 06:14
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.5%
Triceps
13.5%
Quadriceps
10.5%
Glutes
10.5%
Hamstrings
10.5%
Abs
8.3%
Chest
8.3%
Upper Back
6%
Lats
6%
Middle Delts
5.3%
Biceps
3%
Lower Back
2.6%
Adductors
1.9%
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
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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
5 reps
65%
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
70%
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
5 reps
65%
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
70%
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 6
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
10 reps
60%
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
10 reps
60%
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
10 reps
60%
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 6
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
1
1-3 reps
95%
3
Seated Overhead Press (Barbell)
5
5 reps
70%
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
1
1-3 reps
90%
3
Seated Overhead Press (Barbell)
5
5 reps
65%
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
1
1-3 reps
100%
3
Seated Overhead Press (Barbell)
5
5 reps
75%
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
3
Lat Pulldown
3
8-10 reps
RPE 6
4
Hanging Leg Raise
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
3
Lat Pulldown
3
8-10 reps
RPE 6
4
Hanging Leg Raise
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1-3 reps
95%
3
Deadlift (Barbell)
5
5 reps
70%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1-3 reps
90%
3
Deadlift (Barbell)
5
5 reps
65%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1-3 reps
100%
3
Deadlift (Barbell)
5
5 reps
75%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Neutral Grip Dumbbell Bench Press
3
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Plank (Weighted)
3
1-3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Neutral Grip Dumbbell Bench Press
3
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Plank (Weighted)
3
1-3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Neutral Grip Dumbbell Bench Press
3
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Plank (Weighted)
3
1-3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Neutral Grip Dumbbell Bench Press
3
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Plank (Weighted)
3
1-3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Neutral Grip Dumbbell Bench Press
3
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Plank (Weighted)
3
1-3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Neutral Grip Dumbbell Bench Press
3
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Plank (Weighted)
3
1-3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Neutral Grip Dumbbell Bench Press
3
8-10 reps
RPE 6
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 6
4
Plank (Weighted)
3
1-3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
60%
3
Neutral Grip Dumbbell Bench Press
3
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Plank (Weighted)
3
1-3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
60%
3
Neutral Grip Dumbbell Bench Press
3
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Plank (Weighted)
3
1-3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
60%
3
Neutral Grip Dumbbell Bench Press
3
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Plank (Weighted)
3
1-3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Neutral Grip Dumbbell Bench Press
3
8-10 reps
RPE 6
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 6
4
Plank (Weighted)
3
1-3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
1
1-3 reps
95%
3
Squat (Barbell)
5
5 reps
70%
4
Neutral Grip Dumbbell Bench Press
3
8-10 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
6
Plank (Weighted)
3
1-3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
1
1-3 reps
90%
3
Squat (Barbell)
5
5 reps
65%
4
Neutral Grip Dumbbell Bench Press
3
8-10 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
6
Plank (Weighted)
3
1-3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
1
1-3 reps
100%
3
Squat (Barbell)
5
5 reps
75%
4
Neutral Grip Dumbbell Bench Press
3
8-10 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
6
Plank (Weighted)
3
1-3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 6
3
Seated Row (Cable)
3
8-10 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
60%
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
60%
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
60%
3
Bench Press (Close Grip)
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
8-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 6
3
Seated Row (Cable)
3
8-10 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1-3 reps
95%
3
Bench Press (Barbell)
5
5 reps
70%
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
3
8-10 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
1
1-3 reps
90%
3
Bench Press (Barbell)
5
5 reps
65%
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
3
8-10 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
1
1-3 reps
100%
3
Bench Press (Barbell)
5
5 reps
75%
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
3
8-10 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
Week 1
1 / 14 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5 Sets
5 Reps
65%
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Lat Pulldown
3 Sets
8-10 Reps
@8
5
Hanging Leg Raise
3 Sets
10-12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
65%
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
@8
4
Seated Row (Cable)
3 Sets
8-10 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
Day 3
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
5 Reps
65%
3
Neutral Grip Dumbbell Bench Press
3 Sets
8-10 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@8
5
Plank (Weighted)
3 Sets
1-3 mins
@8