Program Description
For rep maxes when onboarding, use training maxes, 90% of 1RMs. Use bench press tm for bench, larsen press, pin bench press, close grip bench. Use ohp tm for ohp and ohp pin press. Use barbell row for bb row and pendlay row. Use deadlift tm also for paused deadlift. Everything else is self explanatory. Week Phase Notes 1 CUT Start in deficit; control carbs around training 2 CUT Keep protein high; maintain strength 3 CUT Reduce fatigue; emphasize sleep 4 CUT Last week cutting; don't chase PRs 5 LEAN BULK Begin small surplus (~+200-250 kcal) 6 LEAN BULK Add carbs around training; upper chest focus 7 LEAN BULK Increase training volume tolerance 8 LEAN BULK Strength block intensifies 9 LEAN BULK Hypertrophy emphasis; keep RPE honest 10 LEAN BULK Add 1–2 sets where recovery allows 11 LEAN BULK Pull-up/Dip strength climbing 12 LEAN BULK Final week: prime for next mesocycle
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length13 weeks
- Time Per Workout90 minutes
- CreatedNov 29, 2025 12:01
- Last EditedDec 03, 2025 06:30
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
10.5%
Front Delts
10.1%
Triceps
10%
Upper Back
9.6%
Hamstrings
9.4%
Quadriceps
9%
Glutes
9%
Abs
8.8%
Lats
7.3%
Biceps
4.4%
Lower Back
4.3%
Rear Delts
2.3%
Middle Delts
1.9%
Forearms
1.8%
Adductors
0.6%
Calves
0.6%
Abductors
0.4%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
3 reps
78%
1B
Bent Over Row (Barbell)
4
5 reps
70%
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2B
Chest Supported Row (Machine)
3
10 reps
RPE 7
3A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Bicep Curl (Barbell)
3
6 reps
65%
4B
JM Press
3
6 reps
60%
5A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5B
Hanging Knee Raise
3
AMRAP
RPE 7
6A
Dip (Bodyweight)
3
AMRAP
RPE 7
6B
Push Up
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
3 reps
76%
1B
Bent Over Row (Barbell)
4
5 reps
70%
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2B
Chest Supported Row (Machine)
3
10 reps
RPE 7
3A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Bicep Curl (Barbell)
3
6 reps
65%
4B
JM Press
3
6 reps
60%
4C
Hanging Knee Raise
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
3 reps
74%
1B
Bent Over Row (Barbell)
4
5 reps
68%
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2B
Chest Supported Row (Machine)
3
10 reps
RPE 7
3A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Bicep Curl (Barbell)
3
6 reps
63%
4B
JM Press
3
6 reps
58%
4C
Hanging Knee Raise
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
3 reps
72%
1B
Bent Over Row (Barbell)
4
5 reps
68%
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2B
Chest Supported Row (Machine)
3
10 reps
RPE 7
3A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Bicep Curl (Barbell)
3
6 reps
63%
4B
JM Press
3
6 reps
58%
4C
Hanging Knee Raise
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
3 reps
80%
1B
Bent Over Row (Barbell)
4
5 reps
72%
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2B
Chest Supported Row (Machine)
3
10 reps
RPE 7
3A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Bicep Curl (Barbell)
3
6 reps
67%
4B
JM Press
3
6 reps
62%
4C
Hanging Knee Raise
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
3 reps
82%
1B
Bent Over Row (Barbell)
4
5 reps
72%
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2B
Chest Supported Row (Machine)
3
10 reps
RPE 7
3A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Bicep Curl (Barbell)
3
6 reps
67%
4B
JM Press
3
6 reps
62%
4C
Hanging Knee Raise
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
3 reps
83%
1B
Bent Over Row (Barbell)
4
5 reps
74%
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2B
Chest Supported Row (Machine)
3
10 reps
RPE 7
3A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Bicep Curl (Barbell)
3
6 reps
68%
4B
JM Press
3
6 reps
68%
4C
Hanging Knee Raise
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
3 reps
85%
1B
Bent Over Row (Barbell)
4
5 reps
74%
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2B
Chest Supported Row (Machine)
3
10 reps
RPE 7
3A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Bicep Curl (Barbell)
3
6 reps
63%
4B
JM Press
3
6 reps
63%
4C
Hanging Knee Raise
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
3 reps
82%
1B
Bent Over Row (Barbell)
4
5 reps
76%
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2B
Chest Supported Row (Machine)
3
10 reps
RPE 7
3A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Bicep Curl (Barbell)
3
6 reps
70%
4B
JM Press
3
6 reps
65%
4C
Hanging Knee Raise
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
3 reps
85%
1B
Bent Over Row (Barbell)
4
5 reps
78%
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2B
Chest Supported Row (Machine)
3
10 reps
RPE 7
3A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Bicep Curl (Barbell)
3
6 reps
72%
4B
JM Press
3
6 reps
67%
4C
Hanging Knee Raise
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
3 reps
88%
1B
Bent Over Row (Barbell)
4
5 reps
80%
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2B
Chest Supported Row (Machine)
3
10 reps
RPE 7
3A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Bicep Curl (Barbell)
3
6 reps
74%
4B
JM Press
3
6 reps
68%
4C
Hanging Knee Raise
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
3 reps
90%
1B
Bent Over Row (Barbell)
4
5 reps
82%
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2B
Chest Supported Row (Machine)
3
10 reps
RPE 7
3A
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Bicep Curl (Barbell)
3
6 reps
75%
4B
JM Press
3
6 reps
70%
4C
Hanging Knee Raise
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
92%
97%
-
2
High Bar Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
92%
97%
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
4
3 reps
78%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Romanian Deadlift (Barbell)
4
5 reps
65%
2B
Cable Crunch
3
10-12 reps
RPE 7
3A
Hack Squat
3
8-10 reps
RPE 7
3B
Calf On Hack Squat
2
AMRAP
RPE 7
4A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 7
5A
Lying Leg Curl
3
10-12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
6A
Back Extension (Weighted)
3
12-15 reps
RPE 7
6B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
4
3 reps
76%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Romanian Deadlift (Barbell)
4
5 reps
65%
2B
Cable Crunch
3
10-12 reps
RPE 7
3A
Hack Squat
3
8-10 reps
RPE 7
3B
Calf On Hack Squat
2
AMRAP
RPE 7
4A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 7
5A
Lying Leg Curl
3
10-12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
6A
Back Extension (Weighted)
3
12-15 reps
RPE 7
6B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
4
3 reps
74%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Romanian Deadlift (Barbell)
4
5 reps
63%
2B
Cable Crunch
3
10-12 reps
RPE 7
3A
Hack Squat
3
8-10 reps
RPE 7
3B
Calf On Hack Squat
2
AMRAP
RPE 7
4A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 7
5A
Lying Leg Curl
3
10-12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
6A
Back Extension (Weighted)
3
12-15 reps
RPE 7
6B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
4
3 reps
72%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Romanian Deadlift (Barbell)
4
5 reps
63%
2B
Cable Crunch
3
10-12 reps
RPE 7
3A
Hack Squat
3
8-10 reps
RPE 7
3B
Calf On Hack Squat
2
AMRAP
RPE 7
4A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 7
5A
Lying Leg Curl
3
10-12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
6A
Back Extension (Weighted)
3
12-15 reps
RPE 7
6B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
4
3 reps
80%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Romanian Deadlift (Barbell)
4
5 reps
67%
2B
Cable Crunch
3
10-12 reps
RPE 7
3A
Hack Squat
3
8-10 reps
RPE 7
3B
Calf On Hack Squat
2
AMRAP
RPE 7
4A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 7
5A
Lying Leg Curl
3
10-12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
6A
Back Extension (Weighted)
3
12-15 reps
RPE 7
6B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
4
3 reps
82%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Romanian Deadlift (Barbell)
4
5 reps
67%
2B
Cable Crunch
3
10-12 reps
RPE 7
3A
Hack Squat
3
8-10 reps
RPE 7
3B
Calf On Hack Squat
2
AMRAP
RPE 7
4A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 7
5A
Lying Leg Curl
3
10-12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
6A
Back Extension (Weighted)
3
12-15 reps
RPE 7
6B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
4
3 reps
83%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Romanian Deadlift (Barbell)
4
5 reps
68%
2B
Cable Crunch
3
10-12 reps
RPE 7
3A
Hack Squat
3
8-10 reps
RPE 7
3B
Calf On Hack Squat
2
AMRAP
RPE 7
4A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 7
5A
Lying Leg Curl
3
10-12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
6A
Back Extension (Weighted)
3
12-15 reps
RPE 7
6B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
4
3 reps
85%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Romanian Deadlift (Barbell)
4
5 reps
68%
2B
Cable Crunch
3
10-12 reps
RPE 7
3A
Hack Squat
3
8-10 reps
RPE 7
3B
Calf On Hack Squat
2
AMRAP
RPE 7
4A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 7
5A
Lying Leg Curl
3
10-12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
6A
Back Extension (Weighted)
3
12-15 reps
RPE 7
6B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
4
3 reps
82%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Romanian Deadlift (Barbell)
4
5 reps
70%
2B
Cable Crunch
3
10-12 reps
RPE 7
3A
Hack Squat
3
8-10 reps
RPE 7
3B
Calf On Hack Squat
2
AMRAP
RPE 7
4A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 7
5A
Lying Leg Curl
3
10-12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
6A
Back Extension (Weighted)
3
12-15 reps
RPE 7
6B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
4
3 reps
85%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Romanian Deadlift (Barbell)
4
5 reps
72%
2B
Cable Crunch
3
10-12 reps
RPE 7
3A
Hack Squat
3
8-10 reps
RPE 7
3B
Calf On Hack Squat
2
AMRAP
RPE 7
4A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 7
5A
Lying Leg Curl
3
10-12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
6A
Back Extension (Weighted)
3
12-15 reps
RPE 7
6B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
4
3 reps
88%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Romanian Deadlift (Barbell)
4
5 reps
74%
2B
Cable Crunch
3
10-12 reps
RPE 7
3A
Hack Squat
3
8-10 reps
RPE 7
3B
Calf On Hack Squat
2
AMRAP
RPE 7
4A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 7
5A
Lying Leg Curl
3
10-12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
6A
Back Extension (Weighted)
3
12-15 reps
RPE 7
6B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
4
3 reps
90%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Romanian Deadlift (Barbell)
4
5 reps
75%
2B
Cable Crunch
3
10-12 reps
RPE 7
3A
Hack Squat
3
8-10 reps
RPE 7
3B
Calf On Hack Squat
2
AMRAP
RPE 7
4A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 7
5A
Lying Leg Curl
3
10-12 reps
RPE 7
5B
Leg Extension
3
10-12 reps
RPE 7
6A
Back Extension (Weighted)
3
12-15 reps
RPE 7
6B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
92%
97%
-
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
92%
97%
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3 reps
78%
1B
Pull-Up (Weighted)
4
3 reps
84%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2B
Seated Row (Cable)
3
12 reps
RPE 7
3A
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7
3B
Pec Deck (Machine)
3
10-12 reps
RPE 7
3C
Reverse Pec Deck
3
10-12 reps
RPE 7
4A
Preacher Hammer Curl
3
12 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7.5
4C
Upright Row (Barbell)
3
8-12 reps
RPE 7
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 7
5B
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3 reps
76%
1B
Pull-Up (Weighted)
4
3 reps
82%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2B
Seated Row (Cable)
3
12 reps
RPE 7
3A
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7
3B
Pec Deck (Machine)
3
10-12 reps
RPE 7
3C
Reverse Pec Deck
3
10-12 reps
RPE 7
4A
Preacher Hammer Curl
3
12 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3 reps
74%
1B
Pull-Up (Weighted)
4
3 reps
80%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2B
Seated Row (Cable)
3
12 reps
RPE 7
3A
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7
3B
Pec Deck (Machine)
3
10-12 reps
RPE 7
3C
Reverse Pec Deck
3
10-12 reps
RPE 7
4A
Preacher Hammer Curl
3
12 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3 reps
72%
1B
Pull-Up (Weighted)
4
3 reps
78%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2B
Seated Row (Cable)
3
12 reps
RPE 7
3A
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7
3B
Pec Deck (Machine)
3
10-12 reps
RPE 7
3C
Reverse Pec Deck
3
10-12 reps
RPE 7
4A
Preacher Hammer Curl
3
12 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3 reps
80%
1B
Pull-Up (Weighted)
4
3 reps
86%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2B
Seated Row (Cable)
3
12 reps
RPE 7
3A
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7
3B
Pec Deck (Machine)
3
10-12 reps
RPE 7
3C
Reverse Pec Deck
3
10-12 reps
RPE 7
4A
Preacher Hammer Curl
3
12 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3 reps
82%
1B
Pull-Up (Weighted)
4
3 reps
88%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2B
Seated Row (Cable)
3
12 reps
RPE 7
3A
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7
3B
Pec Deck (Machine)
3
10-12 reps
RPE 7
3C
Reverse Pec Deck
3
10-12 reps
RPE 7
4A
Preacher Hammer Curl
3
12 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3 reps
83%
1B
Pull-Up (Weighted)
4
3 reps
89%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2B
Seated Row (Cable)
3
12 reps
RPE 7
3A
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7
3B
Pec Deck (Machine)
3
10-12 reps
RPE 7
3C
Reverse Pec Deck
3
10-12 reps
RPE 7
4A
Preacher Hammer Curl
3
12 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3 reps
85%
1B
Pull-Up (Weighted)
4
3 reps
90%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2B
Seated Row (Cable)
3
12 reps
RPE 7
3A
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7
3B
Pec Deck (Machine)
3
10-12 reps
RPE 7
3C
Reverse Pec Deck
3
10-12 reps
RPE 7
4A
Preacher Hammer Curl
3
12 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3 reps
82%
1B
Pull-Up (Weighted)
4
3 reps
88%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2B
Seated Row (Cable)
3
12 reps
RPE 7
3A
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7
3B
Pec Deck (Machine)
3
10-12 reps
RPE 7
3C
Reverse Pec Deck
3
10-12 reps
RPE 7
4A
Preacher Hammer Curl
3
12 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3 reps
85%
1B
Pull-Up (Weighted)
4
3 reps
90%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2B
Seated Row (Cable)
3
12 reps
RPE 7
3A
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7
3B
Pec Deck (Machine)
3
10-12 reps
RPE 7
3C
Reverse Pec Deck
3
10-12 reps
RPE 7
4A
Preacher Hammer Curl
3
12 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3 reps
88%
1B
Pull-Up (Weighted)
4
3 reps
92%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2B
Seated Row (Cable)
3
12 reps
RPE 7
3A
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7
3B
Pec Deck (Machine)
3
10-12 reps
RPE 7
3C
Reverse Pec Deck
3
10-12 reps
RPE 7
4A
Preacher Hammer Curl
3
12 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3 reps
90%
1B
Pull-Up (Weighted)
4
3 reps
94%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2B
Seated Row (Cable)
3
12 reps
RPE 7
3A
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 7
3B
Pec Deck (Machine)
3
10-12 reps
RPE 7
3C
Reverse Pec Deck
3
10-12 reps
RPE 7
4A
Preacher Hammer Curl
3
12 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1 reps
1 reps
1 reps
92%
97%
-
2
Bench Press (Close Grip)
1
1
1
1 reps
1 reps
1 reps
92%
97%
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
3 reps
78%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Deadlift (Paused)
3
3 reps
60%
2B
Hanging Knee Raise
3
12-15 reps
RPE 7
3A
Hack Squat
3
10 reps
RPE 7
3B
Glute Kickback
3
10 reps
RPE 7
4A
Leg Extension
3
12-15 reps
RPE 7
4B
Lying Leg Curl
3
10-12 reps
RPE 7
5A
Back Extension (Weighted)
3
12-15 reps
RPE 7
5B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
3 reps
76%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Deadlift (Paused)
3
3 reps
60%
2B
Hanging Knee Raise
3
12-15 reps
RPE 7
3A
Hack Squat
3
10 reps
RPE 7
3B
Glute Kickback
3
10 reps
RPE 7
4A
Leg Extension
3
12-15 reps
RPE 7
4B
Lying Leg Curl
3
10-12 reps
RPE 7
5A
Back Extension (Weighted)
3
12-15 reps
RPE 7
5B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
3 reps
74%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Deadlift (Paused)
3
3 reps
58%
2B
Hanging Knee Raise
3
12-15 reps
RPE 7
3A
Hack Squat
3
10 reps
RPE 7
3B
Glute Kickback
3
10 reps
RPE 7
4A
Leg Extension
3
12-15 reps
RPE 7
4B
Lying Leg Curl
3
10-12 reps
RPE 7
5A
Back Extension (Weighted)
3
12-15 reps
RPE 7
5B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
3 reps
72%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Deadlift (Paused)
3
3 reps
58%
2B
Hanging Knee Raise
3
12-15 reps
RPE 7
3A
Hack Squat
3
10 reps
RPE 7
3B
Glute Kickback
3
10 reps
RPE 7
4A
Leg Extension
3
12-15 reps
RPE 7
4B
Lying Leg Curl
3
10-12 reps
RPE 7
5A
Back Extension (Weighted)
3
12-15 reps
RPE 7
5B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
3 reps
80%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Deadlift (Paused)
3
3 reps
62%
2B
Hanging Knee Raise
3
12-15 reps
RPE 7
3A
Hack Squat
3
10 reps
RPE 7
3B
Glute Kickback
3
10 reps
RPE 7
4A
Leg Extension
3
12-15 reps
RPE 7
4B
Lying Leg Curl
3
10-12 reps
RPE 7
5A
Back Extension (Weighted)
3
12-15 reps
RPE 7
5B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
3 reps
82%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Deadlift (Paused)
3
3 reps
62%
2B
Hanging Knee Raise
3
12-15 reps
RPE 7
3A
Hack Squat
3
10 reps
RPE 7
3B
Glute Kickback
3
10 reps
RPE 7
4A
Leg Extension
3
12-15 reps
RPE 7
4B
Lying Leg Curl
3
10-12 reps
RPE 7
5A
Back Extension (Weighted)
3
12-15 reps
RPE 7
5B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
3 reps
83%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Deadlift (Paused)
3
3 reps
63%
2B
Hanging Knee Raise
3
12-15 reps
RPE 7
3A
Hack Squat
3
10 reps
RPE 7
3B
Glute Kickback
3
10 reps
RPE 7
4A
Leg Extension
3
12-15 reps
RPE 7
4B
Lying Leg Curl
3
10-12 reps
RPE 7
5A
Back Extension (Weighted)
3
12-15 reps
RPE 7
5B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
3 reps
85%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Deadlift (Paused)
3
3 reps
63%
2B
Hanging Knee Raise
3
12-15 reps
RPE 7
3A
Hack Squat
3
10 reps
RPE 7
3B
Glute Kickback
3
10 reps
RPE 7
4A
Leg Extension
3
12-15 reps
RPE 7
4B
Lying Leg Curl
3
10-12 reps
RPE 7
5A
Back Extension (Weighted)
3
12-15 reps
RPE 7
5B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
3 reps
82%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Deadlift (Paused)
3
3 reps
65%
2B
Hanging Knee Raise
3
12-15 reps
RPE 7
3A
Hack Squat
3
10 reps
RPE 7
3B
Glute Kickback
3
10 reps
RPE 7
4A
Leg Extension
3
12-15 reps
RPE 7
4B
Lying Leg Curl
3
10-12 reps
RPE 7
5A
Back Extension (Weighted)
3
12-15 reps
RPE 7
5B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
3 reps
85%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Deadlift (Paused)
3
3 reps
67%
2B
Hanging Knee Raise
3
12-15 reps
RPE 7
3A
Hack Squat
3
10 reps
RPE 7
3B
Glute Kickback
3
10 reps
RPE 7
4A
Leg Extension
3
12-15 reps
RPE 7
4B
Lying Leg Curl
3
10-12 reps
RPE 7
5A
Back Extension (Weighted)
3
12-15 reps
RPE 7
5B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
3 reps
88%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Deadlift (Paused)
3
3 reps
68%
2B
Hanging Knee Raise
3
12-15 reps
RPE 7
3A
Hack Squat
3
10 reps
RPE 7
3B
Glute Kickback
3
10 reps
RPE 7
4A
Leg Extension
3
12-15 reps
RPE 7
4B
Lying Leg Curl
3
10-12 reps
RPE 7
5A
Back Extension (Weighted)
3
12-15 reps
RPE 7
5B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
3 reps
90%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.
3
AMRAP
RPE 7
2A
Deadlift (Paused)
3
3 reps
70%
2B
Hanging Knee Raise
3
12-15 reps
RPE 7
3A
Hack Squat
3
10 reps
RPE 7
3B
Glute Kickback
3
10 reps
RPE 7
4A
Leg Extension
3
12-15 reps
RPE 7
4B
Lying Leg Curl
3
10-12 reps
RPE 7
5A
Back Extension (Weighted)
3
12-15 reps
RPE 7
5B
Decline Crunch (Weighted)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1 reps
1 reps
1 reps
92%
97%
-
2
Bicep Curl (Barbell)
1
1
1
1 reps
1 reps
1 reps
92%
97%
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8 reps
60%
1B
Dead Hang
3
1 mins
RPE 7
2A
Pin Press Bench (Barbell)
3
3 reps
70%
2B
Pendlay Row
4
5 reps
65%
3A
Incline Chest Press (Machine)
3
10 reps
RPE 7
3B
High Row
3
12 reps
RPE 7
4A
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
4B
Y Raise (Dumbbell)
3
10-15 reps
RPE 7
5A
Bench Press (Close Grip)
3
8 reps
RPE 7
5B
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 7
6A
Lateral Raise (Cable)
3
12-15 reps
RPE 7
6B
Scapular Pull-Up
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8 reps
60%
1B
Dead Hang
3
1 mins
RPE 7
2A
Pin Press Bench (Barbell)
3
3 reps
70%
2B
Pendlay Row
4
5 reps
65%
3A
Incline Chest Press (Machine)
3
10 reps
RPE 7
3B
High Row
3
12 reps
RPE 7
4A
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
4B
Y Raise (Dumbbell)
3
10-15 reps
RPE 7
5A
Bench Press (Close Grip)
3
8 reps
RPE 7
5B
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8 reps
58%
1B
Dead Hang
3
1 mins
RPE 7
2A
Pin Press Bench (Barbell)
3
3 reps
68%
2B
Pendlay Row
4
5 reps
63%
3A
Incline Chest Press (Machine)
3
10 reps
RPE 7
3B
High Row
3
12 reps
RPE 7
4A
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
4B
Y Raise (Dumbbell)
3
10-15 reps
RPE 7
5A
Bench Press (Close Grip)
3
8 reps
RPE 7
5B
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8 reps
58%
1B
Dead Hang
3
1 mins
RPE 7
2A
Pin Press Bench (Barbell)
3
3 reps
68%
2B
Pendlay Row
4
5 reps
63%
3A
Incline Chest Press (Machine)
3
10 reps
RPE 7
3B
High Row
3
12 reps
RPE 7
4A
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
4B
Y Raise (Dumbbell)
3
10-15 reps
RPE 7
5A
Bench Press (Close Grip)
3
8 reps
RPE 7
5B
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8 reps
62%
1B
Dead Hang
3
1 mins
RPE 7
2A
Pin Press Bench (Barbell)
3
3 reps
72%
2B
Pendlay Row
4
5 reps
67%
3A
Incline Chest Press (Machine)
3
10 reps
RPE 7
3B
High Row
3
12 reps
RPE 7
4A
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
4B
Y Raise (Dumbbell)
3
10-15 reps
RPE 7
5A
Bench Press (Close Grip)
3
8 reps
RPE 7
5B
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8 reps
62%
1B
Dead Hang
3
1 mins
RPE 7
2A
Pin Press Bench (Barbell)
3
3 reps
72%
2B
Pendlay Row
4
5 reps
67%
3A
Incline Chest Press (Machine)
3
10 reps
RPE 7
3B
High Row
3
12 reps
RPE 7
4A
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
4B
Y Raise (Dumbbell)
3
10-15 reps
RPE 7
5A
Bench Press (Close Grip)
3
8 reps
RPE 7
5B
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8 reps
63%
1B
Dead Hang
3
1 mins
RPE 7
2A
Pin Press Bench (Barbell)
3
3 reps
74%
2B
Pendlay Row
4
5 reps
68%
3A
Incline Chest Press (Machine)
3
10 reps
RPE 7
3B
High Row
3
12 reps
RPE 7
4A
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
4B
Y Raise (Dumbbell)
3
10-15 reps
RPE 7
5A
Bench Press (Close Grip)
3
8 reps
RPE 7
5B
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8 reps
63%
1B
Dead Hang
3
1 mins
RPE 7
2A
Pin Press Bench (Barbell)
3
3 reps
74%
2B
Pendlay Row
4
5 reps
68%
3A
Incline Chest Press (Machine)
3
10 reps
RPE 7
3B
High Row
3
12 reps
RPE 7
4A
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
4B
Y Raise (Dumbbell)
3
10-15 reps
RPE 7
5A
Bench Press (Close Grip)
3
8 reps
RPE 7
5B
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8 reps
65%
1B
Dead Hang
3
1 mins
RPE 7
2A
Pin Press Bench (Barbell)
3
3 reps
76%
2B
Pendlay Row
4
5 reps
70%
3A
Incline Chest Press (Machine)
3
10 reps
RPE 7
3B
High Row
3
12 reps
RPE 7
4A
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
4B
Y Raise (Dumbbell)
3
10-15 reps
RPE 7
5A
Bench Press (Close Grip)
3
8 reps
RPE 7
5B
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8 reps
67%
1B
Dead Hang
3
1 mins
RPE 7
2A
Pin Press Bench (Barbell)
3
3 reps
78%
2B
Pendlay Row
4
5 reps
72%
3A
Incline Chest Press (Machine)
3
10 reps
RPE 7
3B
High Row
3
12 reps
RPE 7
4A
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
4B
Y Raise (Dumbbell)
3
10-15 reps
RPE 7
5A
Bench Press (Close Grip)
3
8 reps
RPE 7
5B
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8 reps
68%
1B
Dead Hang
3
1 mins
RPE 7
2A
Pin Press Bench (Barbell)
3
3 reps
80%
2B
Pendlay Row
4
5 reps
74%
3A
Incline Chest Press (Machine)
3
10 reps
RPE 7
3B
High Row
3
12 reps
RPE 7
4A
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
4B
Y Raise (Dumbbell)
3
10-15 reps
RPE 7
5A
Bench Press (Close Grip)
3
8 reps
RPE 7
5B
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
8 reps
70%
1B
Dead Hang
3
1 mins
RPE 7
2A
Pin Press Bench (Barbell)
3
3 reps
82%
2B
Pendlay Row
4
5 reps
75%
3A
Incline Chest Press (Machine)
3
10 reps
RPE 7
3B
High Row
3
12 reps
RPE 7
4A
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
4B
Y Raise (Dumbbell)
3
10-15 reps
RPE 7
5A
Bench Press (Close Grip)
3
8 reps
RPE 7
5B
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
3 reps
3 reps
3 reps
85%
87.5%
90%
2
Pin Press Bench (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
87.5%
90%
Week 1
1 / 13 Weeks
Day 2
1A
High Bar Squat (Barbell)4 Sets
3 Reps
78%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.3 Sets
AMRAP
@7
2A
Romanian Deadlift (Barbell)4 Sets
5 Reps
65%
2B
Cable Crunch3 Sets
10-12 Reps
@7
3A
Hack Squat3 Sets
8-10 Reps
@7
3B
Calf On Hack Squat2 Sets
AMRAP
@7
4A
Leg Press (45 Degrees)3 Sets
10-12 Reps
@7
4B
Calf Raise (Leg Press)2 Sets
AMRAP
@7
5A
Lying Leg Curl3 Sets
10-12 Reps
@7
5B
Leg Extension3 Sets
10-12 Reps
@7
6A
Back Extension (Weighted)3 Sets
12-15 Reps
@7
6B
Decline Crunch (Weighted)3 Sets
10-12 Reps
@7
Day 4
1A
Deadlift (Barbell)4 Sets
3 Reps
78%
1B
Plantar Fasciitis Cure. Heavy Slow Calf Raise + Tibialis Raise.3 Sets
AMRAP
@7
2A
Deadlift (Paused)3 Sets
3 Reps
60%
2B
Hanging Knee Raise3 Sets
12-15 Reps
@7
3A
Hack Squat3 Sets
10 Reps
@7
3B
Glute Kickback3 Sets
10 Reps
@7
4A
Leg Extension3 Sets
12-15 Reps
@7
4B
Lying Leg Curl3 Sets
10-12 Reps
@7
5A
Back Extension (Weighted)3 Sets
12-15 Reps
@7
5B
Decline Crunch (Weighted)3 Sets
10-12 Reps
@7
Day 5
1A
Larsen Press (Barbell)3 Sets
8 Reps
60%
1B
Dead Hang3 Sets
1 mins
@7
2A
Pin Press Bench (Barbell)3 Sets
3 Reps
70%
2B
Pendlay Row4 Sets
5 Reps
65%
3A
Incline Chest Press (Machine)3 Sets
10 Reps
@7
3B
High Row3 Sets
12 Reps
@7
4A
Chest Fly (Dumbbell)3 Sets
12-15 Reps
@7
4B
Y Raise (Dumbbell)3 Sets
10-15 Reps
@7
5A
Bench Press (Close Grip)3 Sets
8 Reps
@7
5B
Preacher Curl (EZ Bar)3 Sets
8-10 Reps
@7
6A
Lateral Raise (Cable)3 Sets
12-15 Reps
@7
6B
Scapular Pull-Up3 Sets
8-12 Reps
@7
Day 1
1A
Bench Press (Barbell)4 Sets
3 Reps
78%
1B
Bent Over Row (Barbell)4 Sets
5 Reps
70%
2A
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@7
2B
Chest Supported Row (Machine)3 Sets
10 Reps
@7
3A
Incline Fly Press (Dumbbell)3 Sets
10-12 Reps
@7
3B
Face Pull3 Sets
15 Reps
@7
4A
Bicep Curl (Barbell)3 Sets
6 Reps
65%
4B
JM Press3 Sets
6 Reps
60%
5A
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@7
5B
Hanging Knee Raise3 Sets
AMRAP
@7
6A
Dip (Bodyweight)3 Sets
AMRAP
@7
6B
Push Up3 Sets
AMRAP
@7
Day 3
1A
Overhead Press (Barbell)4 Sets
3 Reps
78%
1B
Pull-Up (Weighted)4 Sets
3 Reps
84%
2A
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@7
2B
Seated Row (Cable)3 Sets
12 Reps
@7
3A
Lat Pulldown (Single Arm)3 Sets
8-12 Reps
@7
3B
Pec Deck (Machine)3 Sets
10-12 Reps
@7
3C
Reverse Pec Deck3 Sets
10-12 Reps
@7
4A
Preacher Hammer Curl3 Sets
12 Reps
@7
4B
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
@7.5
4C
Upright Row (Barbell)3 Sets
8-12 Reps
@7
5A
Chin-Up (Bodyweight)3 Sets
AMRAP
@7
5B
Dip (Bodyweight)3 Sets
AMRAP
@7