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Simple 5x5: strength block

by Riess R.
1 athletes joined

Program Description

5x5 simple

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    130 minutes
  • Created
    Sep 01, 2025 12:00
  • Last Edited
    Sep 24, 2025 10:35
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Quadriceps
12.8%
Hamstrings
10.1%
Glutes
9.3%
Front Delts
7.9%
Biceps
7.4%
Chest
6.6%
Middle Delts
6.6%
Abs
6.2%
Lower Back
4.8%
Rear Delts
4.4%
Upper Back
4%
Lats
2.2%
Adductors
1.8%
Forearms
1.3%
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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
Bench Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Pendlay Row
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
50%
2
Bench Press (Barbell)
1
AMRAP
50%
3
Overhead Press (Barbell)
3
10 reps
50%
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
50%
2
Bench Press (Barbell)
1
AMRAP
50%
3
Overhead Press (Barbell)
3
10 reps
50%
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
50%
2
Bench Press (Barbell)
1
AMRAP
50%
3
Overhead Press (Barbell)
3
10 reps
50%
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
50%
2
Bench Press (Barbell)
1
AMRAP
50%
3
Overhead Press (Barbell)
3
10 reps
50%
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
3 reps
1 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9.5
2
Bench Press (Barbell)
1
AMRAP
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Squat (Barbell)
1
AMRAP
50%
3
Romanian Deadlift (Barbell)
3
10 reps
50%
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Squat (Barbell)
1
AMRAP
50%
3
Romanian Deadlift (Barbell)
3
10 reps
50%
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Squat (Barbell)
1
AMRAP
50%
3
Romanian Deadlift (Barbell)
3
10 reps
50%
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Squat (Barbell)
1
AMRAP
50%
3
Romanian Deadlift (Barbell)
3
10 reps
50%
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
3 reps
1 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9.5
2
Squat (Barbell)
1
AMRAP
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 8
3
Spoto Press
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 8
3
Spoto Press
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 8
3
Spoto Press
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
50%
2
Overhead Press (Barbell)
1
AMRAP
50%
3
Spoto Press
3
10 reps
50%
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 8
3
Spoto Press
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 8
3
Spoto Press
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 8
3
Spoto Press
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
50%
2
Overhead Press (Barbell)
1
AMRAP
50%
3
Spoto Press
3
10 reps
50%
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 8
3
Spoto Press
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 8
3
Spoto Press
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 8
3
Spoto Press
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
50%
2
Overhead Press (Barbell)
1
AMRAP
50%
3
Spoto Press
3
10 reps
50%
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 8
3
Spoto Press
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 8
3
Spoto Press
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 8
3
Spoto Press
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
50%
2
Overhead Press (Barbell)
1
AMRAP
50%
3
Spoto Press
3
10 reps
50%
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
3 reps
1 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 8
3
Spoto Press
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9.5
2
Overhead Press (Barbell)
1
AMRAP
RPE 8
3
Spoto Press
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
50%
2
Deadlift (Barbell)
1
AMRAP
50%
3
Front Squat (Barbell)
3
10 reps
50%
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
50%
2
Deadlift (Barbell)
1
AMRAP
50%
3
Front Squat (Barbell)
3
10 reps
50%
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
2
1
15 reps
15 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
50%
2
Deadlift (Barbell)
1
AMRAP
50%
3
Front Squat (Barbell)
3
10 reps
50%
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
50%
2
Deadlift (Barbell)
1
AMRAP
50%
3
Front Squat (Barbell)
3
10 reps
50%
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
3 reps
1 reps
RPE 8
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9.5
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Week 1
1 / 18 Weeks
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Deadlift (Barbell)
1 Set
AMRAP
@8
3
Front Squat (Barbell)
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
5
Tricep Extension (Cable)
3 Sets
15 Reps
@8
6
Rear Delt Fly (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8
-
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
1 Set
AMRAP
@8
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Pendlay Row
3 Sets
15 Reps
@8
5
Tricep Extension (Cable)
3 Sets
15 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Squat (Barbell)
1 Set
AMRAP
@8
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
15 Reps
@8
5
Leg Extension
3 Sets
15 Reps
@8
6
Cable Crunch
3 Sets
15 Reps
@8
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
1 Set
AMRAP
@8
3
Spoto Press
3 Sets
10 Reps
@8
4
Tricep Extension (Cable)
3 Sets
15 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
6
Rear Delt Fly (Cable)
3 Sets
15 Reps
@8