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Regular Strength Build

by Thomas H.
6 athletes joined

Program Description

I built this program around a simple strength progression, aimed at getting intermediate lifters moving heavier singles, doubles and triples in the big 3 lifts. If you've been following a linear progression and come to a stall, this may help you get past that. A healthy dose of bodybuilding exercises help to pack size on the frame alongside the strength gains. 4 days a week, recommended days being Monday, Tuesday, Thursday, Friday. Weekends and Wednesdays off. 4 week peak available to use after this if you want to do a powerlifting total.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 27, 2025 02:27
  • Last Edited
    Aug 24, 2025 09:38

Summary

Unleash your potential with the Regular Strength Build program, a comprehensive 12-week journey designed for serious lifters. Committing to just four days a week, you'll engage in a balanced mix of barbell, dumbbell, and cable exercises, targeting all major muscle groups to build functional strength and muscle mass. Each session is crafted with progressive overload principles, ensuring you challenge yourself effectively while tracking your progress. Get ready to elevate your training and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Quadriceps
11.8%
Chest
11%
Glutes
10.4%
Hamstrings
8.7%
Front Delts
7.8%
Biceps
7.4%
Lats
7.4%
Upper Back
7%
Abs
5.1%
Middle Delts
4.1%
Lower Back
3.4%
Adductors
2.6%
Forearms
1.2%
Rear Delts
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 6
2
Squat (Barbell)
3
6 reps
65%
3
Bench Press (Close Grip)
2
8 reps
RPE 6
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7
2
Squat (Barbell)
4
6 reps
65%
3
Bench Press (Close Grip)
3
8 reps
RPE 7
4
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
5
6 reps
65%
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Barbell)
2
6 reps
65%
3
Bench Press (Close Grip)
2
8 reps
RPE 6
4
Bent Over Row (Barbell)
2
8-12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
6
Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 6
2
Squat (Barbell)
3
5 reps
65%
3
Bench Press (Close Grip)
3
6 reps
RPE 7
4
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 7
2
Squat (Barbell)
4
5 reps
70%
3
Bench Press (Close Grip)
4
6 reps
RPE 8
4
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
5
5 reps
70%
3
Bench Press (Close Grip)
5
6 reps
RPE 9
4
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
2
5 reps
70%
3
Bench Press (Close Grip)
2
6 reps
RPE 6
4
Bent Over Row (Barbell)
2
6-10 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
6
Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
4 reps
75%
3
Bench Press (Close Grip)
3
4 reps
RPE 7
4
Bent Over Row (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
4
4 reps
75%
3
Bench Press (Close Grip)
4
4 reps
RPE 8
4
Bent Over Row (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
5
4 reps
75%
3
Bench Press (Close Grip)
5
4 reps
RPE 9
4
Bent Over Row (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Squat (Barbell)
2
4 reps
75%
3
Bench Press (Close Grip)
2
4 reps
RPE 6
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8
6
Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
70%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
70%
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Hammer Curl (Dumbbell)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Barbell)
5
6 reps
70%
3
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Hammer Curl (Dumbbell)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9
2
Bench Press (Barbell)
2
6 reps
70%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10-14 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
75%
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
75%
3
Romanian Deadlift (Barbell)
5
6 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
4
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
80%
3
Romanian Deadlift (Barbell)
3
4 reps
RPE 7
4
Lat Pulldown (Close Grip)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
5
Hammer Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
4
4 reps
80%
3
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
5
Hammer Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
5
4 reps
80%
3
Romanian Deadlift (Barbell)
5
4 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
5
Hammer Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
2
4 reps
80%
3
Romanian Deadlift (Barbell)
2
4 reps
RPE 6
4
Lat Pulldown (Close Grip)
2
4-8 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Skull Crusher (Barbell)
3
10-14 reps
RPE 8
5
Cable Crunch
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Incline Bench Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
65%
2
Incline Bench Press (Dumbbell)
4
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Skull Crusher (Barbell)
2
10-14 reps
RPE 8
5
Cable Crunch
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Incline Bench Press (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2
Incline Bench Press (Dumbbell)
4
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
3
Seated Row (Cable)
2
6-10 reps
RPE 8
4
Skull Crusher (Barbell)
2
8-12 reps
RPE 8
5
Cable Crunch
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2
Incline Bench Press (Dumbbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Incline Bench Press (Dumbbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Incline Bench Press (Dumbbell)
4
1
4-8 reps
4-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8
3
Seated Row (Cable)
2
4-8 reps
RPE 8
4
Skull Crusher (Barbell)
2
6-10 reps
RPE 8
5
Cable Crunch
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 6
2
Deadlift (Barbell)
3
6 reps
65%
3
Bench Press (Barbell)
3
8 reps
65%
4
Bulgarian Split Squat (Barbell)
3
10-14 reps
RPE 8
5
Pull-Up (Weighted)
3
4-6 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10-14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7
2
Deadlift (Barbell)
4
6 reps
65%
3
Bench Press (Barbell)
4
8 reps
65%
4
Bulgarian Split Squat (Barbell)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
5
Pull-Up (Weighted)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
5
6 reps
65%
3
Bench Press (Barbell)
5
8 reps
65%
4
Bulgarian Split Squat (Barbell)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
5
Pull-Up (Weighted)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9
2
Deadlift (Barbell)
2
6 reps
65%
3
Bench Press (Barbell)
2
8 reps
65%
4
Bulgarian Split Squat (Barbell)
2
10-14 reps
RPE 8
5
Pull-Up (Weighted)
2
4-6 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10-14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 6
2
Deadlift (Barbell)
3
5 reps
70%
3
Bench Press (Barbell)
3
6 reps
70%
4
Bulgarian Split Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Pull-Up (Weighted)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7
2
Deadlift (Barbell)
4
5 reps
70%
3
Bench Press (Barbell)
4
6 reps
70%
4
Bulgarian Split Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Pull-Up (Weighted)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
70%
3
Bench Press (Barbell)
5
6 reps
70%
4
Bulgarian Split Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Pull-Up (Weighted)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Deadlift (Barbell)
2
5 reps
70%
3
Bench Press (Barbell)
2
6 reps
70%
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
5
Pull-Up (Weighted)
2
4-6 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
4 reps
75%
3
Bench Press (Barbell)
3
4 reps
75%
4
Bulgarian Split Squat (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Pull-Up (Weighted)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
4
4 reps
75%
3
Bench Press (Barbell)
4
4 reps
75%
4
Bulgarian Split Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
5
Pull-Up (Weighted)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
5
4 reps
75%
3
Bench Press (Barbell)
5
4 reps
75%
4
Bulgarian Split Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
5
Pull-Up (Weighted)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
4 reps
75%
3
Bench Press (Barbell)
2
4 reps
75%
4
Bulgarian Split Squat (Barbell)
2
4-8 reps
RPE 8
5
Pull-Up (Weighted)
2
4-6 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Reps
@6
2
Squat (Barbell)
3 Sets
6 Reps
65%
3
Bench Press (Close Grip)
2 Sets
8 Reps
@6
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Reps
@6
2
Bench Press (Barbell)
3 Sets
6 Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
5
Hammer Curl (Dumbbell)
3 Sets
10-14 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
65%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Skull Crusher (Barbell)
3 Sets
10-14 Reps
@8
5
Cable Crunch
3 Sets
10-15 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
3 Reps
@6
2
Deadlift (Barbell)
3 Sets
6 Reps
65%
3
Bench Press (Barbell)
3 Sets
8 Reps
65%
4
Bulgarian Split Squat (Barbell)
3 Sets
10-14 Reps
@8
5
Pull-Up (Weighted)
3 Sets
4-6 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
10-14 Reps
@8