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Simple 5x5: strength block

by Riess R.
2 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
    Nov 01, 2025 09:17

Summary

Unlock your strength potential with the Simple 5x5: Strength Block program! Over 18 weeks, this structured plan focuses on four training days per week, emphasizing compound lifts like the deadlift and bench press to build raw power and muscle mass. Each session is designed to progressively increase your weights, ensuring consistent gains while targeting major muscle groups. Perfect for those ready to elevate their lifting game, this program combines intensity with effective recovery to maximize your results in the gym.
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