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Owned.

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Program Description

Transform your physique over 10 weeks with "Owned," a comprehensive powerbuilding and bodybuilding program designed for all skill levels. With daily 60-minute workouts tailored for your garage gym, you'll build strength and muscle while honing your technique. This program emphasizes progressive overload and balanced training, ensuring you stay motivated and challenged throughout your journey. Get ready to take ownership of your fitness and achieve the results you've always wanted!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2026 02:52
  • Last Edited
    Mar 09, 2026 05:51
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Front Delts
11.3%
Glutes
8.8%
Hamstrings
8.3%
Chest
8.1%
Quadriceps
7.8%
Abs
7.7%
Upper Back
6.6%
Biceps
6.3%
Middle Delts
5.3%
Rear Delts
3.9%
Lats
3.1%
Forearms
3%
Lower Back
2.8%
Adductors
1.6%
Calves
0.9%
Other
0.6%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
9 reps
7 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Goblet Squat
3
AMRAP
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 8
6
Cable Crunch
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Goblet Squat
3
AMRAP
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 8
6
Cable Crunch
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Goblet Squat
3
AMRAP
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 8
6
Cable Crunch
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Goblet Squat
3
AMRAP
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 8
6
Cable Crunch
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Goblet Squat
3
AMRAP
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 8
6
Cable Crunch
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Goblet Squat
3
AMRAP
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 8
6
Cable Crunch
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Goblet Squat
3
AMRAP
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 8
6
Cable Crunch
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Goblet Squat
3
AMRAP
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 8
6
Cable Crunch
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Goblet Squat
3
AMRAP
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 8
6
Cable Crunch
5
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Goblet Squat
3
AMRAP
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 8
6
Cable Crunch
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
65%
75%
85%
2
Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
3
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
3
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
3
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
3
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
3
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
3
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
3
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
3
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
3
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
3
12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
3
Cable Crunch
4
12 reps
RPE 8
4
Run
1
50 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
3
Cable Crunch
4
12 reps
RPE 8
4
Run
1
50 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
3
Cable Crunch
4
12 reps
RPE 8
4
Run
1
50 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
3
Cable Crunch
4
12 reps
RPE 8
4
Run
1
50 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
3
Cable Crunch
4
12 reps
RPE 8
4
Run
1
50 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
3
Cable Crunch
4
12 reps
RPE 8
4
Run
1
50 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
3
Cable Crunch
4
12 reps
RPE 8
4
Run
1
50 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
3
Cable Crunch
4
12 reps
RPE 8
4
Run
1
50 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
3
Cable Crunch
4
12 reps
RPE 8
4
Run
1
50 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
3
Cable Crunch
4
12 reps
RPE 8
4
Run
1
50 mins
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Seated Lateral Raise
3
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Seated Lateral Raise
3
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Seated Lateral Raise
3
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Seated Lateral Raise
3
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Seated Lateral Raise
3
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Seated Lateral Raise
3
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Seated Lateral Raise
3
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Seated Lateral Raise
3
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Seated Lateral Raise
3
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Seated Lateral Raise
3
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
9 reps
7 reps
5 reps
65%
75%
85%
2
Front Squat (Barbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Front Squat (Barbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Front Squat (Barbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Front Squat (Barbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Front Squat (Barbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Front Squat (Barbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Front Squat (Barbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Front Squat (Barbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Front Squat (Barbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
9 reps
7 reps
5 reps
-
-
-
2
Front Squat (Barbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
RPE 2
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Sets
9 Reps
7 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
3
Face Pull
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Rear Delt Fly (Cable)
3 Sets
12 Reps
@8
6
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
5 Sets
9 Reps
7 Reps
5 Reps
65%
75%
85%
2
Bench Press (Dumbbell)
4 Sets
12 Reps
@8
3
Rear Delt Fly (Cable)
3 Sets
12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@8
5
Shrug (Barbell)
3 Sets
12 Reps
@8
6
Dip (Weighted)
3 Sets
AMRAP
@8
Day 4
1
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@8
2
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8
3
Cable Crunch
4 Sets
12 Reps
@8
4
Run
1 Set
50 mins
@2
Day 5
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Lateral Raise
3 Sets
12 Reps
@8
4
Face Pull
4 Sets
12 Reps
@8
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
5 Sets
9 Reps
7 Reps
5 Reps
65%
75%
85%
2
Front Squat (Barbell)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
12 Reps
@8
4
Pull-Up (Weighted)
4 Sets
AMRAP
@8
5
Standing Pullover (Cable)
4 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8
7
Bicep Curl (Cable)
4 Sets
12 Reps
@8
Day 7
1
Run
1 Set
120 mins
@2
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Sets
9 Reps
7 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@8
3
Goblet Squat
3 Sets
AMRAP
@8
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Single Leg Calf Raise (Weighted)
3 Sets
12 Reps
@8
6
Cable Crunch
5 Sets
AMRAP
@8