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Scooby’s Reset (Coach Chris)

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Program Description

Power building program used to gauge strength and build muscle in between strength programs. 

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 06, 2025 09:44
  • Last Edited
    Jun 18, 2025 08:30

Summary

Embark on a transformative 6-week journey with Scooby’s Reset, expertly crafted by Coach Chris. This program is designed for those ready to elevate their strength and endurance, featuring a robust 6-day weekly schedule that targets your back with a variety of exercises, including Lat Pulldowns, Deadlifts, and T-Bar Rows. Each session is meticulously structured to challenge your limits and promote muscle growth, ensuring you stay engaged and motivated. Get ready to reset your fitness routine and unlock your potential!
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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
Lat Pulldown
1
1
3
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
1
1
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Row (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Shrug (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Single Arm Row (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 7.5
3
Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Kickback
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
1
1
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Row (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Shrug (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Single Arm Row (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 7.5
3
Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Kickback
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
1
1
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Row (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Shrug (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Single Arm Row (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 7.5
3
Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Kickback
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Front Squat (Barbell)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press
2
2
12 reps
12 reps
RPE 7.5
RPE 8
4
Hack Squat
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Front Squat (Barbell)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press
2
2
12 reps
12 reps
RPE 7.5
RPE 8
4
Hack Squat
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Front Squat (Barbell)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press
2
2
12 reps
12 reps
RPE 7.5
RPE 8
4
Hack Squat
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 7.5
3
Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Kickback
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
1
1
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Row (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Shrug (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Single Arm Row (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 7.5
3
Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Kickback
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
1
1
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Row (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Shrug (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Single Arm Row (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 7.5
3
Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Kickback
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
1
1
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Row (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Shrug (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Single Arm Row (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Front Squat (Barbell)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press
2
2
12 reps
12 reps
RPE 7.5
RPE 8
4
Hack Squat
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Front Squat (Barbell)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press
2
2
12 reps
12 reps
RPE 7.5
RPE 8
4
Hack Squat
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Front Squat (Barbell)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press
2
2
12 reps
12 reps
RPE 7.5
RPE 8
4
Hack Squat
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
1
1
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Row (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Shrug (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Single Arm Row (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 7.5
3
Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Kickback
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
1
1
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Row (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Shrug (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Single Arm Row (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 7.5
3
Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Kickback
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
1
1
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Row (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Shrug (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Single Arm Row (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 7.5
3
Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Tricep Kickback
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Front Squat (Barbell)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press
2
2
12 reps
12 reps
RPE 7.5
RPE 8
4
Hack Squat
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Front Squat (Barbell)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press
2
2
12 reps
12 reps
RPE 7.5
RPE 8
4
Hack Squat
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Front Squat (Barbell)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press
2
2
12 reps
12 reps
RPE 7.5
RPE 8
4
Hack Squat
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Leg Extension
3
15 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Lat Pulldown
1 Set
1 Set
3 Sets
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
@8.5
@9
3
T-Bar Row
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
4
Seated Row (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
5
Shrug (Barbell)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
6
Single Arm Row (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
Day 5
1
Lat Pulldown
1 Set
1 Set
3 Sets
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
@8.5
@9
3
T-Bar Row
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
4
Seated Row (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
5
Shrug (Barbell)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
6
Single Arm Row (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
Day 2
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
Day 6
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
@8.5
@9
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
@7.5
3
Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
6
Tricep Kickback
3 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@6.5
@7
@7.5
@8
@8.5
@9
2
Front Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
@8.5
3
Leg Press
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
4
Hack Squat
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
5
Leg Extension
3 Sets
15 Reps
@8
6
Leg Curl
3 Sets
15 Reps
@8