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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 08, 2025 02:07
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%
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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
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