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BoostcampPNG

Strenght and some disco

by Fame-Tango O.
5 athletes joined

Program Description

See who would join and review it.

Program Overview

  • Level
    Intermediate, Advanced, Beginner
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    110 minutes
  • Created
    Oct 10, 2024 06:42
  • Last Edited
    Feb 10, 2025 11:37

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Quadriceps
12.6%
Chest
10%
Front Delts
9.8%
Hamstrings
9.6%
Glutes
8.4%
Middle Delts
7.1%
Upper Back
6%
Biceps
5.2%
Lats
4.9%
Abs
3.8%
Rear Delts
3.6%
Lower Back
3.3%
Adductors
1.3%
Forearms
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
5
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
5
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
5
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
5
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
5
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
5
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
60%
2
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
3
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
13 reps
13 reps
13 reps
13 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
7
Rear Delt Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
3
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
13 reps
13 reps
13 reps
13 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
7
Rear Delt Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
3
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
13 reps
13 reps
13 reps
13 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
7
Rear Delt Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
3
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
13 reps
13 reps
13 reps
13 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
7
Rear Delt Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
3
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
13 reps
13 reps
13 reps
13 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
7
Rear Delt Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
3
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
13 reps
13 reps
13 reps
13 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
7
Rear Delt Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9.5
RPE 8.5
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8.5
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
7
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8.5
RPE 9
8
Hammer Curl (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9.5
RPE 8.5
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8.5
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
7
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8.5
RPE 9
8
Hammer Curl (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9.5
RPE 8.5
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8.5
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
7
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8.5
RPE 9
8
Hammer Curl (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9.5
RPE 8.5
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8.5
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
7
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8.5
RPE 9
8
Hammer Curl (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9.5
RPE 8.5
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8.5
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
7
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8.5
RPE 9
8
Hammer Curl (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9.5
RPE 8.5
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8.5
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
7
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8.5
RPE 9
8
Hammer Curl (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Chest Press (Machine)
1
1
1
9 reps
9 reps
9 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Extension (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 6
RPE 7
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 7
RPE 9
8
Rear Delt Fly (Cable)
3
11 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Chest Press (Machine)
1
1
1
9 reps
9 reps
9 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Extension (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 6
RPE 7
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 7
RPE 9
8
Rear Delt Fly (Cable)
3
11 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Chest Press (Machine)
1
1
1
9 reps
9 reps
9 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Extension (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 6
RPE 7
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 7
RPE 9
8
Rear Delt Fly (Cable)
3
11 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Chest Press (Machine)
1
1
1
9 reps
9 reps
9 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Extension (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 6
RPE 7
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 7
RPE 9
8
Rear Delt Fly (Cable)
3
11 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Chest Press (Machine)
1
1
1
9 reps
9 reps
9 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Extension (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 6
RPE 7
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 7
RPE 9
8
Rear Delt Fly (Cable)
3
11 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Chest Press (Machine)
1
1
1
9 reps
9 reps
9 reps
RPE 7.5
RPE 8.5
RPE 9
5
Tricep Extension (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 6
RPE 7
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 7
RPE 9
8
Rear Delt Fly (Cable)
3
11 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
4 reps
5 reps
4 reps
RPE 7.5
RPE 7.5
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7.5
3
Hack Squat
1
2
12-15 reps
12-15 reps
RPE 8
RPE 8.5
4
Leg Extension
4
15-20 reps
RPE 7.5
5
Seated Hamstring Curl
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
4 reps
5 reps
4 reps
RPE 7.5
RPE 7.5
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7.5
3
Hack Squat
1
2
12-15 reps
12-15 reps
RPE 8
RPE 8.5
4
Leg Extension
4
15-20 reps
RPE 7.5
5
Seated Hamstring Curl
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
4 reps
5 reps
4 reps
RPE 7.5
RPE 7.5
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7.5
3
Hack Squat
1
2
12-15 reps
12-15 reps
RPE 8
RPE 8.5
4
Leg Extension
4
15-20 reps
RPE 7.5
5
Seated Hamstring Curl
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
4 reps
5 reps
4 reps
RPE 7.5
RPE 7.5
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7.5
3
Hack Squat
1
2
12-15 reps
12-15 reps
RPE 8
RPE 8.5
4
Leg Extension
4
15-20 reps
RPE 7.5
5
Seated Hamstring Curl
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
4 reps
5 reps
4 reps
RPE 7.5
RPE 7.5
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7.5
3
Hack Squat
1
2
12-15 reps
12-15 reps
RPE 8
RPE 8.5
4
Leg Extension
4
15-20 reps
RPE 7.5
5
Seated Hamstring Curl
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
4 reps
5 reps
4 reps
RPE 7.5
RPE 7.5
RPE 8.5
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7.5
3
Hack Squat
1
2
12-15 reps
12-15 reps
RPE 8
RPE 8.5
4
Leg Extension
4
15-20 reps
RPE 7.5
5
Seated Hamstring Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Decline Crunch
3
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Decline Crunch
3
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Decline Crunch
3
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Decline Crunch
3
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Decline Crunch
3
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Decline Crunch
3
10 reps
RPE 6.5
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6.5
@7
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@6
@7.5
@8.5
@9.5
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
12 Reps
@6.5
@7.5
@8
@9.5
@8.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7.5
@8.5
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7.5
@8.5
@9
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
@9
7
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8.5
@9
8
Hammer Curl (Cable)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7.5
@8.5
@9.5
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6.5
@7.5
@8.5
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7
4
Chest Press (Machine)
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
@7.5
@8.5
@9
5
Tricep Extension (Dumbbell)
1 Set
3 Sets
8-10 Reps
8-10 Reps
@6
@7
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@7
@9
8
Rear Delt Fly (Cable)
3 Sets
11 Reps
@7
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
5 Reps
4 Reps
@7.5
@7.5
@8.5
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
@7.5
3
Hack Squat
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@8.5
4
Leg Extension
4 Sets
15-20 Reps
@7.5
5
Seated Hamstring Curl
3 Sets
15 Reps
@8
Day 6
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
2
Shoulder Press (Machine)
3 Sets
8 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
4
Decline Crunch
3 Sets
10 Reps
@6.5
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
60%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
3
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@7
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8.5
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@9.5
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
13 Reps
13 Reps
13 Reps
13 Reps
@7
@7.5
@8.5
@9.5
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
@9.5
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9.5