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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
    Jun 18, 2025 12:45

Summary

Unleash your potential with the F$!k Around and Find Out program, a dynamic 12-week journey designed for those ready to elevate their strength and fitness. Committing to five days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats, bench presses, and Romanian deadlifts, all aimed at maximizing muscle growth and endurance. This comprehensive plan not only targets major muscle groups but also incorporates core stability work, ensuring a balanced approach to your training. Get ready to push your limits and discover what you're truly capable of!
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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
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