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OLIVER-117 FUERZA E HIPERTROFIA, 2025

by Oliver Castillo

Program Description

Incrementar fuerza y masa muscular.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    130 minutes
  • Created
    May 05, 2025 04:26
  • Last Edited
    May 06, 2025 05:47
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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
Bench Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Overhead Press (Barbell)
3
8-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Overhead Press (Barbell)
3
8-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Overhead Press (Barbell)
3
8-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Overhead Press (Barbell)
3
8-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Overhead Press (Barbell)
3
8-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Overhead Press (Barbell)
3
8-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Overhead Press (Barbell)
3
8-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Overhead Press (Barbell)
3
8-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Overhead Press (Barbell)
3
8-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Overhead Press (Barbell)
3
8-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Overhead Press (Barbell)
3
8-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Overhead Press (Barbell)
3
8-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
8-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Cable)
1
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
8-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Cable)
1
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
8-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Cable)
1
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
8-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Cable)
1
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
8-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Cable)
1
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
8-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Cable)
1
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
8-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Cable)
1
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
8-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Cable)
1
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
8-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Cable)
1
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
8-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Cable)
1
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
8-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Cable)
1
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
5 reps
6 reps
75%
75%
2
Pull-Up (Weighted)
3
8-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
4
Face Pull
5
8-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Cable)
1
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
6 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Abs Crunch (Machine)
3
8-12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
6 Reps
75%
75%
2
Overhead Press (Barbell)
3 Sets
8-12 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
1 Set
5 Reps
6 Reps
75%
75%
2
Pull-Up (Weighted)
3 Sets
8-12 Reps
@7
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@7
4
Face Pull
5 Sets
15-20 Reps
@6
5
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
@7
6
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
6 Reps
75%
75%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Press
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
5
Standing Calf Raise
4 Sets
8-12 Reps
@7
6
Abs Crunch (Machine)
3 Sets
8-12 Reps
@8
Day 4
1
Overhead Press (Barbell)
4 Sets
1 Set
5 Reps
6 Reps
75%
75%
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
Day 5
1
Barbell Row
3 Sets
1 Set
5 Reps
6 Reps
75%
75%
2
Pull-Up (Weighted)
3 Sets
8-12 Reps
@7
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@7
4
Face Pull
5 Sets
8-12 Reps
@6
5
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
@7
6
Bicep Curl (Cable)
1 Set
8-12 Reps
@7
Day 6
1
Squat (Barbell)
4 Sets
1 Set
5 Reps
6 Reps
75%
75%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Press
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
5
Standing Calf Raise
4 Sets
8-12 Reps
@7
6
Abs Crunch (Machine)
3 Sets
8-12 Reps
@7