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NMN - No More Novice

by Skallesaurus

Program Description

Easy to follow strength and mass full body program with linear progression to progress from novice to intermediate.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 06, 2025 10:29
  • Last Edited
    Jul 07, 2025 02:36
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 9
1B
Overhead Press (Barbell)
4
5 reps
RPE 9
2A
Squat (Barbell)
4
5 reps
RPE 9
2B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3B
Face Pull
4
10-15 reps
RPE 9
4
Dead Bug
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9
2A
Deadlift (Barbell)
4
5 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-12 reps
-
3A
Bicep Curl (Cable)
4
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
4
6-8 reps
RPE 9
4
Glute Bridge (Bodyweight)
3
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1A
Barbell Row
4 Sets
5 Reps
@9
1B
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@9
2A
Deadlift (Barbell)
4 Sets
5 Reps
@9
2B
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
-
3A
Bicep Curl (Cable)
4 Sets
10-15 Reps
@9
3B
Lateral Raise (Cable)
4 Sets
6-8 Reps
@9
4
Glute Bridge (Bodyweight)
3 Sets
AMRAP
-
Day 2
1A
Chin-Up (Weighted)
4 Sets
5 Reps
@9
1B
Overhead Press (Barbell)
4 Sets
5 Reps
@9
2A
Squat (Barbell)
4 Sets
5 Reps
@9
2B
Pullover (Dumbbell)
4 Sets
8-12 Reps
@9
3A
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@9
3B
Face Pull
4 Sets
10-15 Reps
@9
4
Dead Bug
3 Sets
AMRAP
-
Day 3
1A
Barbell Row
4 Sets
5 Reps
@9
1B
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@9
2A
Deadlift (Barbell)
4 Sets
5 Reps
@9
2B
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
-
3A
Bicep Curl (Cable)
4 Sets
10-15 Reps
@9
3B
Lateral Raise (Cable)
4 Sets
6-8 Reps
@9
4
Glute Bridge (Bodyweight)
3 Sets
AMRAP
-
Day 4
1A
Chin-Up (Weighted)
4 Sets
5 Reps
@9
1B
Overhead Press (Barbell)
4 Sets
5 Reps
@9
2A
Squat (Barbell)
4 Sets
5 Reps
@9
2B
Pullover (Dumbbell)
4 Sets
8-12 Reps
@9
3A
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@9
3B
Face Pull
4 Sets
10-15 Reps
@9
4
Dead Bug
3 Sets
AMRAP
-