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BE A PRO

by Tyler P.

Program Description

Coming off a previous program and looking to continue into strength progression.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 30, 2024 12:59
  • Last Edited
    Jun 18, 2025 09:06

Summary

Unleash your inner athlete with the **BE A PRO** program, a comprehensive 16-week training plan designed for serious lifters. Committing just four days a week, you'll tackle a variety of barbell and machine exercises, focusing on strength and muscle development. Each session is crafted to push your limits, featuring foundational movements like squats and lunges, paired with targeted accessory work to enhance your performance. Get ready to elevate your training and achieve results that speak for themselves!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Tempo Bench Press
5
5 reps
60%
3
Incline Bench Press (Dumbbell)
5
12 reps
RPE 6
4
Lat Pulldown
5
12 reps
RPE 6
5
Chest Supported Row (Machine)
6
12 reps
RPE 6
6
Bicep Curl (Dumbbell)
6
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
72%
2
Tempo Bench Press
4
5 reps
62%
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 7
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Tempo Bench Press
3
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Chest Supported Row (Machine)
3
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77%
2
Tempo Bench Press
2
5 reps
67%
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9
4
Lat Pulldown
2
6 reps
RPE 9
5
Chest Supported Row (Machine)
2
6 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Tempo Bench Press
1
5 reps
70%
3
Incline Bench Press (Dumbbell)
1
4 reps
RPE 9.5
4
Lat Pulldown
1
4 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
4 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
1
4 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
82%
2
Bench Press (Paused)
2
5 reps
72%
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 8.5
4
High Row
2
6 reps
RPE 8.5
5
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
6
Kroc Row
2
6 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Paused)
3
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
High Row
3
8 reps
RPE 8
5
Chest Supported Row (Machine)
3
8 reps
RPE 8
6
Kroc Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
87%
2
Bench Press (Paused)
4
5 reps
77%
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
High Row
4
10 reps
RPE 7.5
5
Chest Supported Row (Machine)
4
10 reps
RPE 7.5
6
Kroc Row
4
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Bench Press (Paused)
5
5 reps
80%
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 7
4
High Row
5
10 reps
RPE 7
5
Chest Supported Row (Machine)
5
10 reps
RPE 7
6
Kroc Row
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
92%
2
Bench Press (Paused)
4
5 reps
82%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
High Row
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
8 reps
RPE 8
6
Kroc Row
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
95%
2
Bench Press (Paused)
3
5 reps
85%
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
4
High Row
3
6 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
6 reps
RPE 8.5
6
Kroc Row
3
6 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
95%
2
Bench Press (Paused)
2
5 reps
85%
3
Incline Bench Press (Dumbbell)
2
4 reps
RPE 8.5
4
High Row
2
4 reps
RPE 8.5
5
Chest Supported Row (Machine)
2
4 reps
RPE 8.5
6
Kroc Row
2
4 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 10
2
Bench Press (Paused)
1
5 reps
85%
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 8.5
4
High Row
1
6 reps
RPE 8.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 8.5
6
Kroc Row
1
6 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
98%
2
Bench Press (Paused)
2
5 reps
85%
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8.5
4
High Row
2
8 reps
RPE 8.5
5
Chest Supported Row (Machine)
2
8 reps
RPE 8.5
6
Kroc Row
2
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
98%
2
Bench Press (Paused)
3
5 reps
85%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
High Row
3
10 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Kroc Row
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Squat (Paused)
5
5 reps
60%
3
Front Squat (Barbell)
5
12 reps
RPE 6
4
Leg Extension
5
12 reps
RPE 6
5
Lunge (Dumbbell)
5
12 reps
RPE 6
6
Side Crunch (Cable)
5
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
72%
2
Squat (Paused)
4
5 reps
62%
3
Front Squat (Barbell)
4
10 reps
RPE 7
4
Leg Extension
4
10 reps
RPE 7
5
Lunge (Dumbbell)
4
10 reps
RPE 7
6
Side Crunch (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Squat (Paused)
3
5 reps
65%
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Lunge (Dumbbell)
3
8 reps
RPE 8
6
Side Crunch (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77%
2
Squat (Paused)
2
5 reps
67%
3
Front Squat (Barbell)
2
6 reps
RPE 9
4
Leg Extension
2
6 reps
RPE 9
5
Lunge (Dumbbell)
2
6 reps
RPE 9
6
Side Crunch (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Squat (Paused)
1
5 reps
70%
3
Front Squat (Barbell)
1
4 reps
RPE 9.5
4
Leg Extension
1
4 reps
RPE 9.5
5
Lunge (Dumbbell)
1
4 reps
RPE 9.5
6
Side Crunch (Cable)
1
4 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
82%
2
Squat (Paused)
2
5 reps
72%
3
Front Squat (Barbell)
2
6 reps
RPE 8.5
4
Leg Extension
2
6 reps
RPE 8.5
5
Leg Press
2
6 reps
RPE 8.5
6
Side Crunch (Cable)
2
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Paused)
3
5 reps
75%
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Side Crunch (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
87%
2
Squat (Paused)
4
5 reps
77%
3
Front Squat (Barbell)
4
10 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 7.5
5
Leg Press
4
10 reps
RPE 7.5
6
Side Crunch (Cable)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Squat (Paused)
5
5 reps
80%
3
Front Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Leg Press
5
10 reps
RPE 7
6
Side Crunch (Cable)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
92%
2
Squat (Paused)
4
4 reps
82%
3
Front Squat (Barbell)
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Press
4
8 reps
RPE 8
6
Side Crunch (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
95%
2
Squat (Paused)
3
5 reps
85%
3
Front Squat (Barbell)
3
6 reps
RPE 8.5
4
Leg Extension
3
6 reps
RPE 8.5
5
Leg Press
3
6 reps
RPE 8.5
6
Side Crunch (Cable)
3
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
95%
2
Squat (Paused)
2
5 reps
85%
3
Front Squat (Barbell)
2
4 reps
RPE 8.5
4
Leg Extension
2
4 reps
RPE 8.5
5
Leg Press
2
4 reps
RPE 8.5
6
Side Crunch (Cable)
2
4 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 10
2
Squat (Paused)
1
5 reps
85%
3
Front Squat (Barbell)
1
6 reps
RPE 8.5
4
Leg Extension
1
6 reps
RPE 8.5
5
Leg Press
1
6 reps
RPE 8.5
6
Side Crunch (Cable)
1
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
98%
2
Squat (Paused)
2
5 reps
90%
3
Front Squat (Barbell)
2
8 reps
RPE 8.5
4
Leg Extension
2
8 reps
RPE 8.5
5
Leg Press
2
8 reps
RPE 8.5
6
Side Crunch (Cable)
2
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
98%
2
Squat (Paused)
3
5 reps
90%
3
Front Squat (Barbell)
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Leg Press
3
10 reps
RPE 8.5
6
Side Crunch (Cable)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Standing Behind Neck Shoulder Press (Barbell)
5
12 reps
RPE 6
3
Bench Press (Barbell)
5
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 6
5
Tricep Rope Push Down (Cable)
5
12 reps
RPE 6
6
Skull Crusher (Barbell)
5
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
72%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
6
Skull Crusher (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
77%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 9
3
Bench Press (Barbell)
2
6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6 reps
RPE 9
5
Tricep Rope Push Down (Cable)
2
6 reps
RPE 9
6
Skull Crusher (Barbell)
2
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Standing Behind Neck Shoulder Press (Barbell)
1
4 reps
RPE 9.5
3
Bench Press (Barbell)
1
4 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
1
4 reps
RPE 9.5
5
Tricep Rope Push Down (Cable)
1
4 reps
RPE 9.5
6
Skull Crusher (Barbell)
1
4 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
82%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 8.5
3
Bench Press (Barbell)
2
6 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
6 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
2
6 reps
RPE 8.5
6
Skull Crusher (Barbell)
2
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 7.5
3
Bench Press (Barbell)
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
5
10 reps
RPE 7
3
Bench Press (Barbell)
5
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
6
Skull Crusher (Barbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
92%
2
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
6
Skull Crusher (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 8.5
3
Bench Press (Barbell)
3
6 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
3
6 reps
RPE 8.5
6
Skull Crusher (Barbell)
3
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
2
4 reps
RPE 8.5
3
Bench Press (Barbell)
2
4 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
4 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
2
4 reps
RPE 8.5
6
Skull Crusher (Barbell)
2
4 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
6 reps
RPE 8.5
3
Bench Press (Barbell)
1
6 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
6 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
1
6 reps
RPE 8.5
6
Skull Crusher (Barbell)
1
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 8.5
3
Bench Press (Barbell)
2
8 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
2
8 reps
RPE 8.5
6
Skull Crusher (Barbell)
2
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
6
Skull Crusher (Barbell)
1
2
10 reps
18 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Deadlift (Paused)
5
5 reps
60%
3
Good Morning
5
12 reps
RPE 6
4
Romanian Deadlift (Barbell)
5
12 reps
RPE 6
5
Bent Over Row (Barbell)
5
12 reps
RPE 6
6
Hanging Leg Raise
5
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
72%
2
Deadlift (Paused)
4
5 reps
62%
3
Good Morning
4
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
5
Bent Over Row (Barbell)
4
10 reps
RPE 7
6
Hanging Leg Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Paused)
3
5 reps
65%
3
Good Morning
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Bent Over Row (Barbell)
3
8 reps
RPE 8
6
Hanging Leg Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
77%
2
Deadlift (Paused)
2
5 reps
67%
3
Good Morning
2
6 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 9
5
Bent Over Row (Barbell)
2
6 reps
RPE 9
6
Hanging Leg Raise
2
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Deadlift (Paused)
1
5 reps
70%
3
Good Morning
1
4 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
4 reps
RPE 9.5
5
Bent Over Row (Barbell)
1
4 reps
RPE 9.5
6
Hanging Leg Raise
1
4 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
82%
2
Deadlift (Paused)
2
5 reps
72%
3
Good Morning
2
6 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
6 reps
RPE 8.5
6
Hanging Leg Raise
2
6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Deadlift (Paused)
3
5 reps
75%
3
Good Morning
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Bent Over Row (Barbell)
3
8 reps
RPE 8
6
Hanging Leg Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
87%
2
Deadlift (Paused)
4
5 reps
77%
3
Good Morning
4
10 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
5
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
6
Hanging Leg Raise
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 10
2
Deadlift (Paused)
5
5 reps
80%
3
Good Morning
5
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
5
Bent Over Row (Barbell)
5
10 reps
RPE 7
6
Hanging Leg Raise
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
92%
2
Deadlift (Paused)
4
5 reps
82%
3
Good Morning
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bent Over Row (Barbell)
4
8 reps
RPE 8
6
Hanging Leg Raise
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
95%
2
Deadlift (Paused)
3
5 reps
85%
3
Good Morning
3
6 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
6 reps
RPE 8.5
6
Hanging Leg Raise
3
6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
95%
2
Deadlift (Paused)
2
5 reps
85%
3
Good Morning
2
4 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
2
4 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
4 reps
RPE 8.5
6
Hanging Leg Raise
2
4 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 10
2
Deadlift (Paused)
1
5 reps
85%
3
Good Morning
1
6 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
6 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
6 reps
RPE 8.5
6
Hanging Leg Raise
1
6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
98%
2
Deadlift (Paused)
2
5 reps
90%
3
Good Morning
2
8 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
8 reps
RPE 8.5
6
Hanging Leg Raise
2
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
98%
2
Deadlift (Paused)
3
5 reps
90%
3
Good Morning
3
10 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Squat (Paused)
5 Sets
5 Reps
60%
3
Front Squat (Barbell)
5 Sets
12 Reps
@6
4
Leg Extension
5 Sets
12 Reps
@6
5
Lunge (Dumbbell)
5 Sets
12 Reps
@6
6
Side Crunch (Cable)
5 Sets
12 Reps
@6
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Tempo Bench Press
5 Sets
5 Reps
60%
3
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
@6
4
Lat Pulldown
5 Sets
12 Reps
@6
5
Chest Supported Row (Machine)
6 Sets
12 Reps
@6
6
Bicep Curl (Dumbbell)
6 Sets
12 Reps
@6
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
12 Reps
@6
3
Bench Press (Barbell)
5 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@6
5
Tricep Rope Push Down (Cable)
5 Sets
12 Reps
@6
6
Skull Crusher (Barbell)
5 Sets
12 Reps
@6
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Deadlift (Paused)
5 Sets
5 Reps
60%
3
Good Morning
5 Sets
12 Reps
@6
4
Romanian Deadlift (Barbell)
5 Sets
12 Reps
@6
5
Bent Over Row (Barbell)
5 Sets
12 Reps
@6
6
Hanging Leg Raise
5 Sets
12 Reps
@6