logo
BoostcampPNG

Scooby’s Reset (Coach Chris)

by
1 athletes joined
5.0
(1 rating)

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
    Mar 07, 2025 07:58
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
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