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BoostcampPNG

F$!k Around and Find out.

by Dontrail H.
5.0
(1 rating)

Program Description

More advanced for those who have been lifting for years. Quad, Lat, and core focus. With a well rounded balance for full body.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2025 08:35
  • Last Edited
    Apr 22, 2025 12:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3
Leg Press
4
10 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 9
5
Seated Calf Raise
4
20 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
7
Pallof Press
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3
Leg Press
4
10 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 9
5
Seated Calf Raise
4
20 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
7
Pallof Press
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3
Leg Press
4
10 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 9
5
Seated Calf Raise
4
20 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
7
Pallof Press
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3
Leg Press
4
10 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 9
5
Seated Calf Raise
4
20 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
7
Pallof Press
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3
Leg Press
4
10 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 9
5
Seated Calf Raise
4
20 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
7
Pallof Press
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3
Leg Press
4
10 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 9
5
Seated Calf Raise
4
20 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
7
Pallof Press
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3
Leg Press
4
10 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 9
5
Seated Calf Raise
4
20 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
7
Pallof Press
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3
Leg Press
4
10 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 9
5
Seated Calf Raise
4
20 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
7
Pallof Press
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3
Leg Press
4
10 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 9
5
Seated Calf Raise
4
20 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
7
Pallof Press
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3
Leg Press
4
10 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 9
5
Seated Calf Raise
4
20 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
7
Pallof Press
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3
Leg Press
4
10 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 9
5
Seated Calf Raise
4
20 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
7
Pallof Press
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3
Leg Press
4
10 reps
RPE 8.5
4
Standing Calf Raise
4
15 reps
RPE 9
5
Seated Calf Raise
4
20 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
7
Pallof Press
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Barbell Row
5
5 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Overhead Press (Barbell)
4
8 reps
RPE 8
6
Hanging Knee Raise
3
15 reps
RPE 9.5
7
Ab Wheel
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Barbell Row
5
5 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Overhead Press (Barbell)
4
8 reps
RPE 8
6
Hanging Knee Raise
3
15 reps
RPE 9.5
7
Ab Wheel
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Barbell Row
5
5 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Overhead Press (Barbell)
4
8 reps
RPE 8
6
Hanging Knee Raise
3
15 reps
RPE 9.5
7
Ab Wheel
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Barbell Row
5
5 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Overhead Press (Barbell)
4
8 reps
RPE 8
6
Hanging Knee Raise
3
15 reps
RPE 9.5
7
Ab Wheel
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Barbell Row
5
5 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Overhead Press (Barbell)
4
8 reps
RPE 8
6
Hanging Knee Raise
3
15 reps
RPE 9.5
7
Ab Wheel
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Barbell Row
5
5 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Overhead Press (Barbell)
4
8 reps
RPE 8
6
Hanging Knee Raise
3
15 reps
RPE 9.5
7
Ab Wheel
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Barbell Row
5
5 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Overhead Press (Barbell)
4
8 reps
RPE 8
6
Hanging Knee Raise
3
15 reps
RPE 9.5
7
Ab Wheel
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Barbell Row
5
5 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Overhead Press (Barbell)
4
8 reps
RPE 8
6
Hanging Knee Raise
3
15 reps
RPE 9.5
7
Ab Wheel
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Barbell Row
5
5 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Overhead Press (Barbell)
4
8 reps
RPE 8
6
Hanging Knee Raise
3
15 reps
RPE 9.5
7
Ab Wheel
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Barbell Row
5
5 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Overhead Press (Barbell)
4
8 reps
RPE 8
6
Hanging Knee Raise
3
15 reps
RPE 9.5
7
Ab Wheel
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Barbell Row
5
5 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Overhead Press (Barbell)
4
8 reps
RPE 8
6
Hanging Knee Raise
3
15 reps
RPE 9.5
7
Ab Wheel
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Barbell Row
5
5 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Overhead Press (Barbell)
4
8 reps
RPE 8
6
Hanging Knee Raise
3
15 reps
RPE 9.5
7
Ab Wheel
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
One Arm Overhead Carry with March
3
30 reps
RPE 7.5
7
Dead Bug
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
One Arm Overhead Carry with March
3
30 reps
RPE 7.5
7
Dead Bug
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
One Arm Overhead Carry with March
3
30 reps
RPE 7.5
7
Dead Bug
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
One Arm Overhead Carry with March
3
30 reps
RPE 7.5
7
Dead Bug
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
One Arm Overhead Carry with March
3
30 reps
RPE 7.5
7
Dead Bug
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
One Arm Overhead Carry with March
3
30 reps
RPE 7.5
7
Dead Bug
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
One Arm Overhead Carry with March
3
30 reps
RPE 7.5
7
Dead Bug
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
One Arm Overhead Carry with March
3
30 reps
RPE 7.5
7
Dead Bug
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
One Arm Overhead Carry with March
3
30 reps
RPE 7.5
7
Dead Bug
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
One Arm Overhead Carry with March
3
30 reps
RPE 7.5
7
Dead Bug
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
One Arm Overhead Carry with March
3
30 reps
RPE 7.5
7
Dead Bug
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 7.5
6
One Arm Overhead Carry with March
3
30 reps
RPE 7.5
7
Dead Bug
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8.5
3
Incline Fly Press (Dumbbell)
3
15 reps
RPE 8
4
Arnold Press
3
12-15 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 9
6
Russian Twist
3
20 reps
RPE 8
7
Side Plank
3
1 mins
RPE 9
8
Hack Squat
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8.5
3
Incline Fly Press (Dumbbell)
3
15 reps
RPE 8
4
Arnold Press
3
12-15 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 9
6
Russian Twist
3
20 reps
RPE 8
7
Side Plank
3
1 mins
RPE 9
8
Hack Squat
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8.5
3
Incline Fly Press (Dumbbell)
3
15 reps
RPE 8
4
Arnold Press
3
12-15 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 9
6
Russian Twist
3
20 reps
RPE 8
7
Side Plank
3
1 mins
RPE 9
8
Hack Squat
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8.5
3
Incline Fly Press (Dumbbell)
3
15 reps
RPE 8
4
Arnold Press
3
12-15 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 9
6
Russian Twist
3
20 reps
RPE 8
7
Side Plank
3
1 mins
RPE 9
8
Hack Squat
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8.5
3
Incline Fly Press (Dumbbell)
3
15 reps
RPE 8
4
Arnold Press
3
12-15 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 9
6
Russian Twist
3
20 reps
RPE 8
7
Side Plank
3
1 mins
RPE 9
8
Hack Squat
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8.5
3
Incline Fly Press (Dumbbell)
3
15 reps
RPE 8
4
Arnold Press
3
12-15 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 9
6
Russian Twist
3
20 reps
RPE 8
7
Side Plank
3
1 mins
RPE 9
8
Hack Squat
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8.5
3
Incline Fly Press (Dumbbell)
3
15 reps
RPE 8
4
Arnold Press
3
12-15 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 9
6
Russian Twist
3
20 reps
RPE 8
7
Side Plank
3
1 mins
RPE 9
8
Hack Squat
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8.5
3
Incline Fly Press (Dumbbell)
3
15 reps
RPE 8
4
Arnold Press
3
12-15 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 9
6
Russian Twist
3
20 reps
RPE 8
7
Side Plank
3
1 mins
RPE 9
8
Hack Squat
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8.5
3
Incline Fly Press (Dumbbell)
3
15 reps
RPE 8
4
Arnold Press
3
12-15 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 9
6
Russian Twist
3
20 reps
RPE 8
7
Side Plank
3
1 mins
RPE 9
8
Hack Squat
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8.5
3
Incline Fly Press (Dumbbell)
3
15 reps
RPE 8
4
Arnold Press
3
12-15 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 9
6
Russian Twist
3
20 reps
RPE 8
7
Side Plank
3
1 mins
RPE 9
8
Hack Squat
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8.5
3
Incline Fly Press (Dumbbell)
3
15 reps
RPE 8
4
Arnold Press
3
12-15 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 9
6
Russian Twist
3
20 reps
RPE 8
7
Side Plank
3
1 mins
RPE 9
8
Hack Squat
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 8.5
3
Incline Fly Press (Dumbbell)
3
15 reps
RPE 8
4
Arnold Press
3
12-15 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 9
6
Russian Twist
3
20 reps
RPE 8
7
Side Plank
3
1 mins
RPE 9
8
Hack Squat
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
6 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 9
3
Hammer Curl
3
15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
5
Med Ball Slam
3
12 reps
RPE 8
6
Bicycle Crunch
4
20 reps
RPE 9
7
Lying Reverse Fly
4
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
6 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 9
3
Hammer Curl
3
15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
5
Med Ball Slam
3
12 reps
RPE 8
6
Bicycle Crunch
4
20 reps
RPE 9
7
Lying Reverse Fly
4
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
6 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 9
3
Hammer Curl
3
15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
5
Med Ball Slam
3
12 reps
RPE 8
6
Bicycle Crunch
4
20 reps
RPE 9
7
Lying Reverse Fly
4
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
6 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 9
3
Hammer Curl
3
15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
5
Med Ball Slam
3
12 reps
RPE 8
6
Bicycle Crunch
4
20 reps
RPE 9
7
Lying Reverse Fly
4
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
6 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 9
3
Hammer Curl
3
15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
5
Med Ball Slam
3
12 reps
RPE 8
6
Bicycle Crunch
4
20 reps
RPE 9
7
Lying Reverse Fly
4
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
6 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 9
3
Hammer Curl
3
15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
5
Med Ball Slam
3
12 reps
RPE 8
6
Bicycle Crunch
4
20 reps
RPE 9
7
Lying Reverse Fly
4
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
6 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 9
3
Hammer Curl
3
15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
5
Med Ball Slam
3
12 reps
RPE 8
6
Bicycle Crunch
4
20 reps
RPE 9
7
Lying Reverse Fly
4
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
6 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 9
3
Hammer Curl
3
15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
5
Med Ball Slam
3
12 reps
RPE 8
6
Bicycle Crunch
4
20 reps
RPE 9
7
Lying Reverse Fly
4
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
6 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 9
3
Hammer Curl
3
15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
5
Med Ball Slam
3
12 reps
RPE 8
6
Bicycle Crunch
4
20 reps
RPE 9
7
Lying Reverse Fly
4
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
6 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 9
3
Hammer Curl
3
15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
5
Med Ball Slam
3
12 reps
RPE 8
6
Bicycle Crunch
4
20 reps
RPE 9
7
Lying Reverse Fly
4
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
6 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 9
3
Hammer Curl
3
15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
5
Med Ball Slam
3
12 reps
RPE 8
6
Bicycle Crunch
4
20 reps
RPE 9
7
Lying Reverse Fly
4
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
6 reps
RPE 8
2
Bicep Curl (Barbell)
4
12 reps
RPE 9
3
Hammer Curl
3
15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
5
Med Ball Slam
3
12 reps
RPE 8
6
Bicycle Crunch
4
20 reps
RPE 9
7
Lying Reverse Fly
4
20 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@6.5
3
Leg Press
4 Sets
10 Reps
@8.5
4
Standing Calf Raise
4 Sets
15 Reps
@9
5
Seated Calf Raise
4 Sets
20 Reps
@7.5
6
Plank
3 Sets
1 mins
@9
7
Pallof Press
3 Sets
12 Reps
@9.5
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
2
Barbell Row
5 Sets
5 Reps
@9.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
4
Pull-Up (Weighted)
3 Sets
8 Reps
@9
5
Overhead Press (Barbell)
4 Sets
8 Reps
@8
6
Hanging Knee Raise
3 Sets
15 Reps
@9.5
7
Ab Wheel
3 Sets
10 Reps
@8.5
Day 3
1
Front Squat (Barbell)
4 Sets
8 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
3
Leg Extension
3 Sets
20 Reps
@8
4
Walking Lunge
3 Sets
15 Reps
@8
5
Standing Calf Raise
4 Sets
20 Reps
@7.5
6
One Arm Overhead Carry with March
3 Sets
30 Reps
@7.5
7
Dead Bug
3 Sets
12 Reps
@9
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
T-Bar Row
4 Sets
10 Reps
@8.5
3
Incline Fly Press (Dumbbell)
3 Sets
15 Reps
@8
4
Arnold Press
3 Sets
12-15 Reps
@7.5
5
Face Pull
3 Sets
15 Reps
@9
6
Russian Twist
3 Sets
20 Reps
@8
7
Side Plank
3 Sets
1 mins
@9
8
Hack Squat
3 Sets
15 Reps
@8.5
Day 5
1
Deadlift (Deficit)
4 Sets
6 Reps
@8
2
Bicep Curl (Barbell)
4 Sets
12 Reps
@9
3
Hammer Curl
3 Sets
15 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8.5
5
Med Ball Slam
3 Sets
12 Reps
@8
6
Bicycle Crunch
4 Sets
20 Reps
@9
7
Lying Reverse Fly
4 Sets
20 Reps
@6.5