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JLP 2 day

by Joseph L.

Program Description

Beginners and novices bodybuilding program.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 04, 2025 07:21
  • Last Edited
    Jun 18, 2025 09:19

Summary

Unlock your strength potential with the JLP 2 Day program, a comprehensive 18-week training plan designed for those who can commit to just two days a week. Each session focuses on high-intensity supersets, combining compound lifts like Trap Bar Deadlifts and Safety Bar Squats with targeted accessory work to maximize muscle engagement and growth. Perfect for busy lifters, this program emphasizes progressive overload, ensuring you continually challenge yourself and see results. Get ready to elevate your fitness game and build a powerful physique!
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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
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Week 1
1 / 18 Weeks
Day 2
1A
Trap Bar Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
1B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2A
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3A
Bicep Curl (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
3B
Skull Crusher
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
4A
Seated Calf Raise
1 Set
1 Set
20 Reps
20 Reps
@6.5
@8.5
4B
Russian Twist (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@6.5
@8.5
Day 1
1A
Safety Bar Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
1B
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2A
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3A
Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
3B
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
4A
Standing Calf Raise
1 Set
1 Set
20 Reps
20 Reps
@6.5
@8.5
4B
Seated Cable Crunch
1 Set
1 Set
20 Reps
20 Reps
@6.5
@8.5