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5/3/1 5 Pro Full Body Mesocycle

by Chad D.
2 athletes joined

Program Description

This is a 14 week full Mesocycle 1-3 FSL 4-6 FSL 7 Deload 8-10 SSL 11 Optional Deload 12-14 5 Pro Anchor PR Set Jokers and FSL

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 19, 2026 06:48
  • Last Edited
    Feb 20, 2026 06:14
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.4%
Triceps
12.4%
Quadriceps
11.4%
Hamstrings
10.7%
Glutes
9.8%
Middle Delts
7.9%
Chest
6.2%
Upper Back
5.6%
Abs
4.9%
Biceps
4.7%
Rear Delts
4.3%
Lats
3.1%
Lower Back
2.7%
Adductors
2.2%
Forearms
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
5 reps
65%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
70%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
5 reps
65%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
70%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Overhead Press (Barbell)
3
5 reps
50%
3
Leg Curl
2
15 reps
RPE 6
4
One Arm Lateral Raise (Cable)
2
20 reps
RPE 6
5
Hammer Curl (Cable)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Hamstring Curl
3
12-15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
80%
3
Leg Curl
3
12-15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
85%
3
Leg Curl
3
12-15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 8
5
Hammer Curl (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Overhead Press (Barbell)
3
5 reps
50%
3
Leg Curl
2
15 reps
RPE 6
4
One Arm Lateral Raise (Cable)
2
20 reps
RPE 6
5
Hammer Curl (Cable)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
1
1-3 reps
95%
3
Leg Curl
3
12-15 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
5 reps
70%
5
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 7
6
Hammer Curl (Cable)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
1
1-3 reps
90%
3
Seated Overhead Press (Barbell)
3
5 reps
65%
4
Leg Curl
3
12-15 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 7
6
Hammer Curl (Cable)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
1
1-3 reps
100%
3
Seated Overhead Press (Barbell)
3
5 reps
75%
4
Leg Curl
3
12-15 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 7
6
Hammer Curl (Cable)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
3
5 reps
50%
3
Seated Row (Cable)
2
12 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 6
5
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
75%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
80%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
85%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
3
5 reps
50%
3
Seated Row (Cable)
2
12 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 6
5
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1-3 reps
95%
3
Deadlift (Barbell)
3
5 reps
70%
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1-3 reps
90%
3
Deadlift (Barbell)
3
5 reps
65%
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1-3 reps
100%
3
Deadlift (Barbell)
3
5 reps
75%
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Barbell)
3
5 reps
50%
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
4
Incline Curl (Dumbbell)
2
15 reps
RPE 6
5
Face Pull
2
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
80%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
85%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Barbell)
3
5 reps
50%
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
4
Incline Curl (Dumbbell)
2
15 reps
RPE 6
5
Face Pull
2
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
1
1-3 reps
95%
3
Squat (Barbell)
3
5 reps
70%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
1
1-3 reps
90%
3
Squat (Barbell)
3
5 reps
65%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
1
1-3 reps
100%
3
Squat (Barbell)
3
5 reps
75%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Leg Extension
3
10-15 reps
RPE 8
4
Kroc Row
2
12-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Leg Extension
3
10-15 reps
RPE 8
4
Kroc Row
2
12-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Leg Extension
3
10-15 reps
RPE 8
4
Kroc Row
2
12-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Leg Extension
3
10-15 reps
RPE 8
4
Kroc Row
2
12-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Leg Extension
3
10-15 reps
RPE 8
4
Kroc Row
2
12-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Leg Extension
3
10-15 reps
RPE 8
4
Kroc Row
2
12-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
3
5 reps
50%
3
Leg Extension
2
10-15 reps
RPE 6
4
Chest Supported Row (Dumbbell)
1
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
75%
3
Leg Extension
3
10-15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
80%
3
Leg Extension
3
10-15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
85%
3
Leg Extension
3
10-15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
3
5 reps
50%
3
Leg Extension
2
10-15 reps
RPE 6
4
Chest Supported Row (Dumbbell)
1
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1-3 reps
95%
3
Bench Press (Barbell)
3
5 reps
70%
4
Leg Extension
3
10-15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
1
1-3 reps
90%
3
Bench Press (Barbell)
3
5 reps
65%
4
Leg Extension
3
10-15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
1
1-3 reps
100%
3
Bench Press (Barbell)
3
5 reps
75%
4
Leg Extension
3
10-15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 7
Week 1
1 / 14 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5 Sets
5 Reps
65%
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@8
5
Hammer Curl (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 3
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
5 Reps
65%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
5
Face Pull
3 Sets
15-20 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
65%
3
Leg Extension
3 Sets
10-15 Reps
@8
4
Kroc Row
2 Sets
12-20 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@8