Program Description
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Program Overview
- LevelIntermediate, Advanced, Beginner
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout110 minutes
- CreatedOct 10, 2024 06:42
- Last EditedFeb 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.
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 Extension1 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 Curl1 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 Pulldown1 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 Squat1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@8.5
4
Leg Extension4 Sets
15-20 Reps
@7.5
5
Seated Hamstring Curl3 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 Crunch3 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