5.0
(2 ratings)
Program Description
Total SBD, Strength & hypertrophy
Program Overview
- LevelIntermediate
- GoalAthletics, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedJan 17, 2024 05:02
- Last EditedSep 30, 2024 06:04
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
67%
2
Sumo Deadlift (Paused)
3
6 reps
63%
3
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
4
Lying Leg Curl
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Sumo Deadlift (Paused)
3
5 reps
65%
3
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
4
Lying Leg Curl
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
73%
2
Sumo Deadlift (Paused)
3
6 reps
68%
3
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
4
Lying Leg Curl
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Sumo Deadlift (Paused)
3
5 reps
73%
3
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
4
Lying Leg Curl
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Block Pull (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
4
Plank (Weighted)
1
30-45 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Block Pull (Barbell)
4
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
4
Plank (Weighted)
2
30-45 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Block Pull (Barbell)
4
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
4
Plank (Weighted)
2
30-45 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Block Pull (Barbell)
4
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
4
Plank (Weighted)
2
30-45 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
4 reps
4 reps
82%
71%
2
Sumo Deadlift (Paused)
3
4 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
4
Plank (Weighted)
2
30-45 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2
3 reps
4 reps
85%
74%
2
Sumo Deadlift (Paused)
3
2 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
4
Plank (Weighted)
2
30-45 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
4 reps
83%
76%
2
Sumo Deadlift (Paused)
2
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
4
Plank (Weighted)
2
30-45 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
6
5 reps
65%
3
Sumo Deadlift (Paused)
1
3
3 reps
5 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
5
Plank (Weighted)
2
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
7 reps
67%
2
Barbell Row
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8.5
4
Lat Pulldown
3
15 reps
RPE 9
5
Chest Fly (Machine)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
70%
2
Barbell Row
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8.5
4
Lat Pulldown
3
15 reps
RPE 9
5
Chest Fly (Machine)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
73%
2
Barbell Row
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8.5
4
Lat Pulldown
3
15 reps
RPE 9
5
Chest Fly (Machine)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
75%
2
Barbell Row
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8.5
4
Lat Pulldown
3
15 reps
RPE 9
5
Chest Fly (Machine)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
3 reps
5 reps
80%
68%
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
3 reps
5 reps
82%
70%
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2
4 reps
4 reps
82%
71%
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
2
4 reps
4 reps
85%
74%
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
6
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
4 reps
83%
76%
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
6
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Barbell)
7
5 reps
65%
3
Bent Over Row (Barbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
6
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
7 reps
67%
2
Bench Press (Paused)
3
5 reps
60%
3
High Bar Squat (Barbell)
3
5 reps
RPE 8
4
Lying Leg Curl
4
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
70%
2
Bench Press (Paused)
3
6 reps
60%
3
High Bar Squat (Barbell)
3
6 reps
RPE 8
4
Lying Leg Curl
4
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
73%
2
Bench Press (Paused)
3
4 reps
65%
3
High Bar Squat (Barbell)
3
4 reps
RPE 8
4
Lying Leg Curl
4
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
3 reps
70%
3
High Bar Squat (Barbell)
3
5 reps
RPE 8
4
Lying Leg Curl
4
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Squat (Barbell)
2
5 reps
65%
4
Lying Leg Curl
3
12 reps
RPE 9.5
5
Leg Extension
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Squat (Barbell)
3
5 reps
68%
4
Lying Leg Curl
3
12 reps
RPE 9.5
5
Leg Extension
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Bench Press (Paused)
3
3 reps
RPE 8
3
Squat (Barbell)
3
5 reps
71%
4
Lying Leg Curl
3
12 reps
RPE 9.5
5
Leg Press
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Bench Press (Paused)
4
4 reps
RPE 8
3
Squat (Barbell)
3
4 reps
74%
4
Lying Leg Curl
3
12 reps
RPE 9.5
5
Leg Press (45 Degrees)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2
4 reps
4 reps
82%
71%
2
Bench Press (Paused)
3
4 reps
RPE 9
3
Squat (Barbell)
3
5 reps
68%
4
Lying Leg Curl
3
12 reps
RPE 9.5
5
Single Leg Press
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
2
3 reps
4 reps
85%
74%
2
Bench Press (Paused)
3
4 reps
RPE 9
3
Squat (Barbell)
3
5 reps
71%
4
Lying Leg Curl
3
12 reps
RPE 9.5
5
Single Leg Press
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2
3 reps
4 reps
83%
76%
2
Bench Press (Paused)
3
3 reps
RPE 8
3
Squat (Barbell)
3
4 reps
74%
4
Lying Leg Curl
3
12 reps
RPE 9.5
5
Single Leg Press
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 8
2
Sumo Deadlift (Barbell)
6
5 reps
65%
3
Bench Press (Paused)
3
4 reps
RPE 9
4
High Bar Squat (Barbell)
3
4 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 9.5
6
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 9
4
Pendlay Row
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 9
4
Pendlay Row
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 9
4
Pendlay Row
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 9
4
Pendlay Row
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
5 reps
70%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
4 reps
73%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
75%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
5 reps
68%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
5 reps
72%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
4 reps
75%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
78%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Press
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
70%
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Press
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
68%
2
Deadlift (Barbell)
3
4 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Press
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
73%
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Press
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5 reps
65%
2
Squat (Paused)
4
4 reps
RPE 8
3
Stiff Leg Deadlift
4
9 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
2
15-20 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
68%
2
Squat (Paused)
5
3 reps
RPE 8
3
Stiff Leg Deadlift
3
8 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
2
15-20 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
71%
2
Squat (Paused)
4
5 reps
RPE 9
3
Stiff Leg Deadlift
3
8 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
2
15-20 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
74%
2
Squat (Paused)
4
2 reps
RPE 9
3
Stiff Leg Deadlift
3
8 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
2
15-20 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
68%
2
Squat (Paused)
3
4 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
2
15-20 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
71%
2
Squat (Paused)
4
2 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
2
15-20 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
74%
2
Squat (Paused)
2
3 reps
RPE 8
3
Lying Leg Curl
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
2
15-20 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
3 reps
4 reps
RPE 8
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 9
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
15-20 mins
RPE 9-10
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Barbell)4 Sets
6 Reps
@8
2
Overhead Press (Barbell)3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)3 Sets
10 Reps
@9
4
Pendlay Row3 Sets
10 Reps
@8
5
Face Pull3 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@9.5
7
Bicep Curl (EZ Bar)3 Sets
12 Reps
@9.5
Day 1
1
Squat (Barbell)4 Sets
6 Reps
67%
2
Sumo Deadlift (Paused)3 Sets
6 Reps
63%
3
Leg Press (45 Degrees)3 Sets
12 Reps
@8.5
4
Lying Leg Curl4 Sets
12 Reps
@8.5
Day 2
1
Bench Press (Paused)4 Sets
7 Reps
67%
2
Barbell Row3 Sets
12 Reps
@8
3
Shoulder Press (Machine)3 Sets
12 Reps
@8.5
4
Lat Pulldown3 Sets
15 Reps
@9
5
Chest Fly (Machine)3 Sets
15 Reps
@9
6
Lateral Raise (Dumbbell)4 Sets
15 Reps
@9.5
7
Tricep Extension (Cable)3 Sets
15 Reps
@9
Day 3
1
Sumo Deadlift (Barbell)4 Sets
7 Reps
67%
2
Bench Press (Paused)3 Sets
5 Reps
60%
3
High Bar Squat (Barbell)3 Sets
5 Reps
@8
4
Lying Leg Curl4 Sets
15 Reps
@8
5
Leg Extension2 Sets
15 Reps
@9.5
Day 5
1
Box Squat (Barbell)3 Sets
6 Reps
65%
2
Deadlift (Barbell)3 Sets
6 Reps
@8
3
Hip Thrust (Barbell)3 Sets
12 Reps
@8.5
4
Single Leg Press3 Sets
10 Reps
@8.5
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
Tuấn HảiAge 42, Man
9 months ago
2 years of prior experience
More than expected strength gains
Less than expected muscle gains
No modifications
Good
Boostcamp UserAge 17, Man
9 months ago
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Significant modifications
nice