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Benswolio

by VanillaFudge

Program Description

This workout routine will help you build muscle and strength.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 31, 2025 06:11
  • Last Edited
    Aug 03, 2025 03:17

Summary

Embark on an 18-week journey with Benswolio, designed for dedicated lifters ready to elevate their strength and physique. This program features four intense training days each week, focusing on a balanced mix of upper and lower body workouts. You'll tackle classic lifts like the barbell bench press and squat, complemented by targeted accessory movements to build muscle and enhance performance. Get ready to push your limits and achieve measurable gains with structured sets and progressive intensity!
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 9
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@8.5
4
Bicep Curl (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
6
Lat Pulldown
3 Sets
6-12 Reps
@8.5
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8.5
3
Leg Curl
3 Sets
8-12 Reps
@9
4
Incline Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
@7.5
5
Leg Extension
3 Sets
10-15 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
6-10 Reps
@8.5
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@9
Day 3
1
Barbell Row
3 Sets
5-8 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@8.5
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8.5
4
High Row
3 Sets
6-12 Reps
@8.5
5
French Press
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
10-15 Reps
@8
7
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@8.5
Day 4
1
Trap Bar Deadlift
3 Sets
5-8 Reps
@9
2
Seated Calf Raise
2 Sets
10-15 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8.5
4
Good Morning
3 Sets
6-10 Reps
@9
5
Pullover (Dumbbell)
3 Sets
6-10 Reps
@8.5
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8.5
7
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@8