logo
BoostcampPNG

Regular Strength Build

by Thomas H.
1 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
    Jul 27, 2025 08:22
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
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
2 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