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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 10, 2025 01:13

Summary

Transform your training with the NMN - No More Novice program, a comprehensive 16-week journey designed to elevate your strength and skills. Committing just four days a week, you'll engage in a variety of full-body workouts that incorporate supersets to maximize intensity and efficiency. Each session targets key muscle groups, ensuring balanced development while pushing your limits. Get ready to break through barriers and redefine your fitness level with targeted exercises and progressive challenges tailored for serious lifters.
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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
-