logo
BoostcampPNG

Become the best version of yourself

by Daniel H.

Program Description

Build muscle, endurance and get shredded

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 08, 2025 12:01
  • Last Edited
    Sep 12, 2025 02:31

Summary

Embark on an 18-week journey to transform yourself with this comprehensive training program designed for dedicated lifters. With a rigorous 7-day weekly schedule, you'll engage in a balanced mix of strength and conditioning workouts, targeting all major muscle groups. Each session incorporates essential barbell and bodyweight exercises, ensuring you build strength, endurance, and muscle definition. Get ready to push your limits and become the best version of yourself!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.6%
Quadriceps
12.4%
Glutes
10.2%
Lats
9.6%
Triceps
8.9%
Hamstrings
8.6%
Front Delts
8%
Chest
6.7%
Middle Delts
5.9%
Lower Back
4.6%
Abs
4.4%
Biceps
3.4%
Olympic
1.9%
Rear Delts
1.4%
Adductors
0.8%
Abductors
0.2%
Forearms
0.2%
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
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
4
15 reps
RPE 9
4
Barbell Row
4
8 reps
RPE 7.5
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Seal Row
4
10 reps
RPE 9
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Lunge (Barbell)
3
12 reps
RPE 8
4
Nordic Curl
2
1
12 reps
2 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 6
2
Overhead Squat
3
6 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Nordic Curl
3
12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
20 reps
RPE 8
5A
Bicep Curl (Cable)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
7
Plank
3
2 mins
RPE 9
Week 1
1 / 18 Weeks
Day 2
1
Front Squat (Barbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@8
3
Seal Row
4 Sets
10 Reps
@9
4
Dip (Bodyweight)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
15 Reps
@9
4
Barbell Row
4 Sets
8 Reps
@7.5
5
Military Press (Barbell)
3 Sets
8 Reps
@8
6
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Plank
3 Sets
2 mins
@8
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@9
2
Front Squat (Barbell)
4 Sets
6 Reps
@9
3
Lunge (Barbell)
3 Sets
12 Reps
@8
4
Nordic Curl
2 Sets
1 Set
12 Reps
2 Reps
@9
@9
Day 5
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Barbell Row
4 Sets
10 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
15 Reps
@9
5
Dip (Bodyweight)
3 Sets
12 Reps
@8
Day 6
1
Power Clean
5 Sets
3 Reps
@6
2
Overhead Squat
3 Sets
6 Reps
@8
3
Barbell Row
4 Sets
8 Reps
@8
4
Nordic Curl
3 Sets
12 Reps
@9
Day 7
1
Leg Press
3 Sets
20 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
T-Bar Row
3 Sets
12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
20 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
20 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8
7
Plank
3 Sets
2 mins
@9