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HybridFit

by Troy J.

Program Description

I just finished 70s Powerlifter (which i highly recommend). While doing this program I gained a ton of strength and a ton of weight to go with it. This program is my attempt to maintain that strength and lean down at the same time. Not trying to make gains, just maintain.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 20, 2025 01:16
  • Last Edited
    Oct 20, 2025 02:46
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.5%
Chest
10.5%
Triceps
10%
Middle Delts
8.8%
Lats
8.4%
Upper Back
8.2%
Glutes
7.9%
Biceps
7.7%
Quadriceps
6.7%
Lower Back
6.1%
Hamstrings
5.4%
Abs
3.7%
Rear Delts
1.2%
Forearms
1.1%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Back Squat
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
5 reps
RPE 8.5
3
Pause Leg Press
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Walking Lunge Barbell
2
24 reps
RPE 8
6
10x10 Air Squats, Box Jumps, Lunges
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
5 reps
RPE 8.5
3
Pause Leg Press
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Walking Lunge Barbell
2
24 reps
RPE 8
6
10x10 Air Squats, Box Jumps, Lunges
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
5 reps
RPE 8.5
3
Pause Leg Press
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Walking Lunge Barbell
2
24 reps
RPE 8
6
10x10 Air Squats, Box Jumps, Lunges
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
5 reps
RPE 8.5
3
Pause Leg Press
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Walking Lunge Barbell
2
24 reps
RPE 8
6
10x10 Air Squats, Box Jumps, Lunges
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
5 reps
RPE 8.5
3
Pause Leg Press
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Walking Lunge Barbell
2
24 reps
RPE 8
6
10x10 Air Squats, Box Jumps, Lunges
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
5 reps
RPE 8.5
3
Pause Leg Press
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Walking Lunge Barbell
2
24 reps
RPE 8
6
10x10 Air Squats, Box Jumps, Lunges
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
5 reps
RPE 8.5
3
Pause Leg Press
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Walking Lunge Barbell
2
24 reps
RPE 8
6
10x10 Air Squats, Box Jumps, Lunges
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
5 reps
RPE 8.5
3
Pause Leg Press
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Walking Lunge Barbell
2
24 reps
RPE 8
6
10x10 Air Squats, Box Jumps, Lunges
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
5 reps
RPE 8.5
3
Pause Leg Press
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Walking Lunge Barbell
2
24 reps
RPE 8
6
10x10 Air Squats, Box Jumps, Lunges
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
5 reps
RPE 8.5
3
Pause Leg Press
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Walking Lunge Barbell
2
24 reps
RPE 8
6
10x10 Air Squats, Box Jumps, Lunges
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
5 reps
RPE 8.5
3
Pause Leg Press
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Walking Lunge Barbell
2
24 reps
RPE 8
6
10x10 Air Squats, Box Jumps, Lunges
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
5
5 reps
RPE 8.5
2
Zercher Squat (Barbell)
4
5 reps
RPE 8.5
3
Pause Leg Press
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Walking Lunge Barbell
2
24 reps
RPE 8
6
10x10 Air Squats, Box Jumps, Lunges
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8.5
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Flat Dumbbell Fly
3
12 reps
RPE 8
5
Weighted Dips
2
12 reps
RPE 8
6
Hammer Incline Chest Press
1
3 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
10x10 HR Pushups, Burpees, Sit-Ups
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8.5
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Flat Dumbbell Fly
3
12 reps
RPE 8
5
Weighted Dips
2
12 reps
RPE 8
6
Hammer Incline Chest Press
1
3 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
10x10 HR Pushups, Burpees, Sit-Ups
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8.5
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Flat Dumbbell Fly
3
12 reps
RPE 8
5
Weighted Dips
2
12 reps
RPE 8
6
Hammer Incline Chest Press
1
3 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
10x10 HR Pushups, Burpees, Sit-Ups
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8.5
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Flat Dumbbell Fly
3
12 reps
RPE 8
5
Weighted Dips
2
12 reps
RPE 8
6
Hammer Incline Chest Press
1
3 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
10x10 HR Pushups, Burpees, Sit-Ups
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8.5
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Flat Dumbbell Fly
3
12 reps
RPE 8
5
Weighted Dips
2
12 reps
RPE 8
6
Hammer Incline Chest Press
1
3 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
10x10 HR Pushups, Burpees, Sit-Ups
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8.5
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Flat Dumbbell Fly
3
12 reps
RPE 8
5
Weighted Dips
2
12 reps
RPE 8
6
Hammer Incline Chest Press
1
3 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
10x10 HR Pushups, Burpees, Sit-Ups
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8.5
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Flat Dumbbell Fly
3
12 reps
RPE 8
5
Weighted Dips
2
12 reps
RPE 8
6
Hammer Incline Chest Press
1
3 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
10x10 HR Pushups, Burpees, Sit-Ups
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8.5
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Flat Dumbbell Fly
3
12 reps
RPE 8
5
Weighted Dips
2
12 reps
RPE 8
6
Hammer Incline Chest Press
1
3 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
10x10 HR Pushups, Burpees, Sit-Ups
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8.5
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Flat Dumbbell Fly
3
12 reps
RPE 8
5
Weighted Dips
2
12 reps
RPE 8
6
Hammer Incline Chest Press
1
3 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
10x10 HR Pushups, Burpees, Sit-Ups
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8.5
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Flat Dumbbell Fly
3
12 reps
RPE 8
5
Weighted Dips
2
12 reps
RPE 8
6
Hammer Incline Chest Press
1
3 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
10x10 HR Pushups, Burpees, Sit-Ups
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8.5
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Flat Dumbbell Fly
3
12 reps
RPE 8
5
Weighted Dips
2
12 reps
RPE 8
6
Hammer Incline Chest Press
1
3 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
10x10 HR Pushups, Burpees, Sit-Ups
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8.5
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Flat Dumbbell Fly
3
12 reps
RPE 8
5
Weighted Dips
2
12 reps
RPE 8
6
Hammer Incline Chest Press
1
3 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
10x10 HR Pushups, Burpees, Sit-Ups
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Block Pull
3
3 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Read Delt Machine
3
15 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
8
10 X 3 Min Row
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Block Pull
3
3 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Read Delt Machine
3
15 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
8
10 X 3 Min Row
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Block Pull
3
3 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Read Delt Machine
3
15 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
8
10 X 3 Min Row
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Block Pull
3
3 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Read Delt Machine
3
15 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
8
10 X 3 Min Row
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Block Pull
3
3 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Read Delt Machine
3
15 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
8
10 X 3 Min Row
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Block Pull
3
3 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Read Delt Machine
3
15 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
8
10 X 3 Min Row
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Block Pull
3
3 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Read Delt Machine
3
15 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
8
10 X 3 Min Row
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Block Pull
3
3 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Read Delt Machine
3
15 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
8
10 X 3 Min Row
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Block Pull
3
3 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Read Delt Machine
3
15 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
8
10 X 3 Min Row
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Block Pull
3
3 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Read Delt Machine
3
15 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
8
10 X 3 Min Row
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Block Pull
3
3 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Read Delt Machine
3
15 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
8
10 X 3 Min Row
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Block Pull
3
3 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Read Delt Machine
3
15 reps
RPE 8
7
Back Extension (Weighted)
3
12 reps
RPE 8
8
10 X 3 Min Row
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 9
2
Standing Overhead Press
3
5 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3B
Front Raise
3
15 reps
RPE 8
4
Seated Dumbbell Lateral Raise
3
20 reps
RPE 8
5
Cable Crossover (Low - High)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
10x10 KB Snatch, KB Push Up, KB Swing Squat
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 9
2
Standing Overhead Press
3
5 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3B
Front Raise
3
15 reps
RPE 8
4
Seated Dumbbell Lateral Raise
3
20 reps
RPE 8
5
Cable Crossover (Low - High)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
10x10 KB Snatch, KB Push Up, KB Swing Squat
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 9
2
Standing Overhead Press
3
5 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3B
Front Raise
3
15 reps
RPE 8
4
Seated Dumbbell Lateral Raise
3
20 reps
RPE 8
5
Cable Crossover (Low - High)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
10x10 KB Snatch, KB Push Up, KB Swing Squat
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 9
2
Standing Overhead Press
3
5 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3B
Front Raise
3
15 reps
RPE 8
4
Seated Dumbbell Lateral Raise
3
20 reps
RPE 8
5
Cable Crossover (Low - High)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
10x10 KB Snatch, KB Push Up, KB Swing Squat
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 9
2
Standing Overhead Press
3
5 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3B
Front Raise
3
15 reps
RPE 8
4
Seated Dumbbell Lateral Raise
3
20 reps
RPE 8
5
Cable Crossover (Low - High)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
10x10 KB Snatch, KB Push Up, KB Swing Squat
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 9
2
Standing Overhead Press
3
5 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3B
Front Raise
3
15 reps
RPE 8
4
Seated Dumbbell Lateral Raise
3
20 reps
RPE 8
5
Cable Crossover (Low - High)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
10x10 KB Snatch, KB Push Up, KB Swing Squat
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 9
2
Standing Overhead Press
3
5 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3B
Front Raise
3
15 reps
RPE 8
4
Seated Dumbbell Lateral Raise
3
20 reps
RPE 8
5
Cable Crossover (Low - High)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
10x10 KB Snatch, KB Push Up, KB Swing Squat
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 9
2
Standing Overhead Press
3
5 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3B
Front Raise
3
15 reps
RPE 8
4
Seated Dumbbell Lateral Raise
3
20 reps
RPE 8
5
Cable Crossover (Low - High)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
10x10 KB Snatch, KB Push Up, KB Swing Squat
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 9
2
Standing Overhead Press
3
5 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3B
Front Raise
3
15 reps
RPE 8
4
Seated Dumbbell Lateral Raise
3
20 reps
RPE 8
5
Cable Crossover (Low - High)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
10x10 KB Snatch, KB Push Up, KB Swing Squat
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 9
2
Standing Overhead Press
3
5 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3B
Front Raise
3
15 reps
RPE 8
4
Seated Dumbbell Lateral Raise
3
20 reps
RPE 8
5
Cable Crossover (Low - High)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
10x10 KB Snatch, KB Push Up, KB Swing Squat
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 9
2
Standing Overhead Press
3
5 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3B
Front Raise
3
15 reps
RPE 8
4
Seated Dumbbell Lateral Raise
3
20 reps
RPE 8
5
Cable Crossover (Low - High)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
10x10 KB Snatch, KB Push Up, KB Swing Squat
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 9
2
Standing Overhead Press
3
5 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3B
Front Raise
3
15 reps
RPE 8
4
Seated Dumbbell Lateral Raise
3
20 reps
RPE 8
5
Cable Crossover (Low - High)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
10x10 KB Snatch, KB Push Up, KB Swing Squat
1
1 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Back Squat
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8.5
@8.5
@8.5
@8.5
@8.5
2
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8.5
@8.5
@8.5
@8.5
3
Pause Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Walking Lunge Barbell
1 Set
1 Set
24 Reps
24 Reps
@8
@8
6
10x10 Air Squats, Box Jumps, Lunges
1 Set
1 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@8.5
@8.5
@8.5
@8.5
2
Push Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Flat Dumbbell Fly
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Weighted Dips
1 Set
1 Set
12 Reps
12 Reps
@8
@8
6
Hammer Incline Chest Press
1 Set
3 Reps
@8
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
9
10x10 HR Pushups, Burpees, Sit-Ups
1 Set
1 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@9
@9
@9
@9
2
Block Pull
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@8
@8
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Read Delt Machine
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
7
Back Extension (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
8
10 X 3 Min Row
1 Set
1 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@9
@9
@9
@9
@9
2
Standing Overhead Press
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
3A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3B
Front Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Seated Dumbbell Lateral Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
5
Cable Crossover (Low - High)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
8
10x10 KB Snatch, KB Push Up, KB Swing Squat
1 Set
1 Reps
@10