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(Rock Lee) Work Hard To Be Strong

by Landon N.
5 athletes joined

Program Description

The purpose for this program is to target weaknesses in lifts and gain strength very quickly while still gaining muscle size and looking good.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 25, 2024 04:53
  • Last Edited
    Jun 18, 2025 09:11

Summary

Unleash your inner strength with the "Work Hard To Be Strong" program, a rigorous 8-week journey designed for those ready to elevate their fitness game. Committing to six days a week, you'll engage in a balanced mix of compound lifts and hypertrophy-focused exercises, targeting major muscle groups like chest, back, and shoulders. Each workout is meticulously structured to optimize your performance, ensuring you build real strength and muscle definition. Equip yourself with a full gym and get ready to transform your physique and mindset!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 8.5
RPE 9.5
3
Sumo Deadlift (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
4
Lat Pulldown
2
1
10 reps
8 reps
RPE 8.5
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
8 reps
RPE 8.5
RPE 10
6
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 8.5
RPE 9.5
3
Sumo Deadlift (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
4
Lat Pulldown
2
1
10 reps
8 reps
RPE 8.5
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
8 reps
RPE 8.5
RPE 10
6
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 8.5
RPE 9.5
3
Sumo Deadlift (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
4
Lat Pulldown
2
1
10 reps
8 reps
RPE 8.5
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
8 reps
RPE 8.5
RPE 10
6
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 8.5
RPE 9.5
3
Sumo Deadlift (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
4
Lat Pulldown
2
1
10 reps
8 reps
RPE 8.5
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
8 reps
RPE 8.5
RPE 10
6
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
3 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
6 reps
6 reps
RPE 7
RPE 9
3
Sumo Deadlift (Barbell)
3
1
3 reps
3 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
5
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
6
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
3 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
6 reps
6 reps
RPE 7
RPE 9
3
Sumo Deadlift (Barbell)
3
1
3 reps
3 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
5
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
6
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
3 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
6 reps
6 reps
RPE 7
RPE 9
3
Sumo Deadlift (Barbell)
3
1
3 reps
3 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
5
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
6
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
3 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
6 reps
6 reps
RPE 7
RPE 9
3
Sumo Deadlift (Barbell)
3
1
3 reps
3 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
5
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
6
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
5
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
8
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
5
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
8
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
5
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
8
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
5
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
8
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
1
8 reps
6 reps
RPE 8
RPE 9
4
Skull Crusher
2
1
8 reps
6 reps
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9
6
Hammer Curl
3
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
8
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
1
8 reps
6 reps
RPE 8
RPE 9
4
Skull Crusher
2
1
8 reps
6 reps
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9
6
Hammer Curl
3
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
8
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
1
8 reps
6 reps
RPE 8
RPE 9
4
Skull Crusher
2
1
8 reps
6 reps
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9
6
Hammer Curl
3
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
8
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
1
8 reps
6 reps
RPE 8
RPE 9
4
Skull Crusher
2
1
8 reps
6 reps
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9
6
Hammer Curl
3
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
8
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
2
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
2
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
2
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
2
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
3 reps
3 reps
RPE 8
RPE 9
2
Sumo Deadlift (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
8 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
3 reps
3 reps
RPE 8
RPE 9
2
Sumo Deadlift (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
8 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
3 reps
3 reps
RPE 8
RPE 9
2
Sumo Deadlift (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
8 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
3 reps
3 reps
RPE 8
RPE 9
2
Sumo Deadlift (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
8 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
1
6 reps
6 reps
RPE 8
RPE 9
6
Skull Crusher
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
1
6 reps
6 reps
RPE 8
RPE 9
6
Skull Crusher
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
1
6 reps
6 reps
RPE 8
RPE 9
6
Skull Crusher
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
1
6 reps
6 reps
RPE 8
RPE 9
6
Skull Crusher
3
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Hammer Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Hammer Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Hammer Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Hammer Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Squat (Low Bar)
2
1
2 reps
2 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Squat (Low Bar)
2
1
2 reps
2 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Squat (Low Bar)
2
1
2 reps
2 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Squat (Low Bar)
2
1
2 reps
2 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9.5
3
Sumo Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
4
Lat Pulldown
2 Sets
1 Set
10 Reps
8 Reps
@8.5
@10
5
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
8 Reps
@8.5
@10
6
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@10
5
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@9
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
8
Preacher Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8.5
@9
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@9.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
6
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@10
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@8
@10
7
Preacher Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
Day 6
1
Tempo Bench Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8
@9
@10
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@10
4
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@10
Day 3
1
Squat (Low Bar)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8
@9
@10
3
Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@9
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5