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Entry to Agartha ULx2 Programme

by DSzPL

Program Description

The surface society is falling. It runs on weakness and noise. For true chuds, the rules stay simple. Lift heavy. Get stronger. Ascend the corporeal realm and rejoin our brothers who have achieved their full potential in Agartha. This 18 week strength block trains you like a lone operative preparing for ascent into Agartha. Squat with intent. Deadlift like you plan to move tectonic plates. Press weight like you are pushing the crust apart. With each phase you add load and strip comfort. Volume builds your base. Intensity builds force. By the end, the bar bends and your numbers speak for you. No motivation speeches. Just iron, progress, and the quiet knowledge that the hollow Earth elites will nod when they see your totals. Enter the program weak. Leave ready for the inner world. Agartha is waiting. I’ll see you there.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 11, 2026 12:24
  • Last Edited
    Mar 11, 2026 02:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Front Delts
10.1%
Upper Back
8.7%
Quadriceps
8.7%
Hamstrings
8.7%
Chest
8.4%
Biceps
8%
Glutes
7.2%
Lats
6.7%
Abs
6%
Middle Delts
5.3%
Neck
2.9%
Forearms
2.7%
Lower Back
1.7%
Calves
1.4%
Abductors
1%
Adductors
1%
Rear Delts
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pullover (EZ Bar)
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Neck Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Preacher Curl (Machine)
4
8 reps
RPE 8
5
Leg Press
4
10 reps
RPE 8
6
T-Bar Row
4
8 reps
RPE 8
7
Upright Row (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Neck Curl
3
10 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
6
Landmine Oblique Twist
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 10
1B
Seated Calf Raise
3
15 reps
RPE 10
2
Squat (Barbell)
4
10 reps
RPE 8
3
Preacher Curl (Machine)
4
6 reps
RPE 8
4
Kroc Row
4
8 reps
RPE 8
5
Lateral Raise (Machine)
4
10 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4 Reps
@8
2
Pullover (EZ Bar)
3 Sets
6 Reps
@8
3
Military Press (Barbell)
3 Sets
6 Reps
@8
4
Abs Crunch (Machine)
3 Sets
8 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@9
6
Tricep Extension (Cable)
3 Sets
10 Reps
@8
7
Neck Extension
3 Sets
10 Reps
@8
Day 2
1
Pull-Up (Weighted)
3 Sets
6 Reps
@8
2A
Leg Extension
3 Sets
10 Reps
@8
2B
Leg Curl
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
4
Preacher Curl (Machine)
4 Sets
8 Reps
@8
5
Leg Press
4 Sets
10 Reps
@8
6
T-Bar Row
4 Sets
8 Reps
@8
7
Upright Row (Barbell)
4 Sets
10 Reps
@8
Day 3
1
Bench Press (Close Grip)
3 Sets
6 Reps
@8
2
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8
4
Neck Curl
3 Sets
10 Reps
@8
5
JM Press
4 Sets
8 Reps
@8
6
Landmine Oblique Twist
4 Sets
10 Reps
@8
Day 4
1A
Deadlift (Barbell)
3 Sets
3 Reps
@10
1B
Seated Calf Raise
3 Sets
15 Reps
@10
2
Squat (Barbell)
4 Sets
10 Reps
@8
3
Preacher Curl (Machine)
4 Sets
6 Reps
@8
4
Kroc Row
4 Sets
8 Reps
@8
5
Lateral Raise (Machine)
4 Sets
10 Reps
@8