4.0
(1 rating)
Program Description
Hypertrophy program tailored to work alongside marathon training due to only having one leg day session per week. Leg days alternate workouts each week where the focus is on either squats or deadlifts.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Athletics, Powerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 13, 2024 08:51
- Last EditedJun 18, 2025 11:24
Summary
Transform your physique with the Hypertrophy Basement Program, a meticulously crafted 12-week training regimen designed for serious lifters. Comprising five intense sessions each week, this program focuses on compound and isolation exercises, utilizing supersets to maximize muscle growth and strength. Expect to engage in a variety of movements, from barbell bench presses to safety bar squats, all tailored to push your limits and enhance your performance. Equip your garage gym and get ready to build the body you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (EZ Bar)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
3C
Decline Crunch
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (EZ Bar)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
3C
Decline Crunch
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (EZ Bar)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
3C
Decline Crunch
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (EZ Bar)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
3C
Decline Crunch
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (EZ Bar)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
3C
Decline Crunch
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (EZ Bar)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
3C
Decline Crunch
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (EZ Bar)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
3C
Decline Crunch
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (EZ Bar)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
3C
Decline Crunch
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (EZ Bar)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
3C
Decline Crunch
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (EZ Bar)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
3C
Decline Crunch
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (EZ Bar)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
3C
Decline Crunch
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (EZ Bar)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
3C
Decline Crunch
3
AMRAP
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3A
Nordic Curl
3
10-15 reps
RPE 8-10
3B
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3A
Nordic Curl
3
10-15 reps
RPE 8-10
3B
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3A
Nordic Curl
3
10-15 reps
RPE 8-10
3B
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3A
Nordic Curl
3
10-15 reps
RPE 8-10
3B
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3A
Nordic Curl
3
10-15 reps
RPE 8-10
3B
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3A
Nordic Curl
3
10-15 reps
RPE 8-10
3B
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3A
Nordic Curl
3
10-15 reps
RPE 8-10
3B
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3A
Nordic Curl
3
10-15 reps
RPE 8-10
3B
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3A
Nordic Curl
3
10-15 reps
RPE 8-10
3B
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3A
Nordic Curl
3
10-15 reps
RPE 8-10
3B
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3A
Nordic Curl
3
10-15 reps
RPE 8-10
3B
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3A
Nordic Curl
3
10-15 reps
RPE 8-10
3B
Lying Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Bench
3
6-10 reps
RPE 8-10
1B
Diagonal Row
3
8-15 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-10
2B
Chest Supported Landmine Row
3
8-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
3C
Plank
3
1.75 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Bench
3
6-10 reps
RPE 8-10
1B
Diagonal Row
3
8-15 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-10
2B
Chest Supported Landmine Row
3
8-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
3C
Plank
3
1.75 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Bench
3
6-10 reps
RPE 8-10
1B
Diagonal Row
3
8-15 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-10
2B
Chest Supported Landmine Row
3
8-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
3C
Plank
3
1.75 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Bench
3
6-10 reps
RPE 8-10
1B
Diagonal Row
3
8-15 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-10
2B
Chest Supported Landmine Row
3
8-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
3C
Plank
3
1.75 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Bench
3
6-10 reps
RPE 8-10
1B
Diagonal Row
3
8-15 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-10
2B
Chest Supported Landmine Row
3
8-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
3C
Plank
3
1.75 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Bench
3
6-10 reps
RPE 8-10
1B
Diagonal Row
3
8-15 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-10
2B
Chest Supported Landmine Row
3
8-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
3C
Plank
3
1.75 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Bench
3
6-10 reps
RPE 8-10
1B
Diagonal Row
3
8-15 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-10
2B
Chest Supported Landmine Row
3
8-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
3C
Plank
3
1.75 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Bench
3
6-10 reps
RPE 8-10
1B
Diagonal Row
3
8-15 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-10
2B
Chest Supported Landmine Row
3
8-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
3C
Plank
3
1.75 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Bench
3
6-10 reps
RPE 8-10
1B
Diagonal Row
3
8-15 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-10
2B
Chest Supported Landmine Row
3
8-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
3C
Plank
3
1.75 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Bench
3
6-10 reps
RPE 8-10
1B
Diagonal Row
3
8-15 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-10
2B
Chest Supported Landmine Row
3
8-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
3C
Plank
3
1.75 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Bench
3
6-10 reps
RPE 8-10
1B
Diagonal Row
3
8-15 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-10
2B
Chest Supported Landmine Row
3
8-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
3C
Plank
3
1.75 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neutral Grip Bench
3
6-10 reps
RPE 8-10
1B
Diagonal Row
3
8-15 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-10
2B
Chest Supported Landmine Row
3
8-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
3C
Plank
3
1.75 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
3-6 reps
RPE 8-10
1B
Neck Extension
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Shrug (Trap Bar)
3
8-15 reps
RPE 8-10
3A
Nordic Curl
3
8-12 reps
RPE 8-10
3B
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
3-6 reps
RPE 8-10
1B
Neck Extension
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Shrug (Trap Bar)
3
8-15 reps
RPE 8-10
3A
Nordic Curl
3
8-12 reps
RPE 8-10
3B
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
3-6 reps
RPE 8-10
1B
Neck Extension
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Shrug (Trap Bar)
3
8-15 reps
RPE 8-10
3A
Nordic Curl
3
8-12 reps
RPE 8-10
3B
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
3-6 reps
RPE 8-10
1B
Neck Extension
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Shrug (Trap Bar)
3
8-15 reps
RPE 8-10
3A
Nordic Curl
3
8-12 reps
RPE 8-10
3B
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
3-6 reps
RPE 8-10
1B
Neck Extension
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Shrug (Trap Bar)
3
8-15 reps
RPE 8-10
3A
Nordic Curl
3
8-12 reps
RPE 8-10
3B
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
3-6 reps
RPE 8-10
1B
Neck Extension
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Shrug (Trap Bar)
3
8-15 reps
RPE 8-10
3A
Nordic Curl
3
8-12 reps
RPE 8-10
3B
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
3-6 reps
RPE 8-10
1B
Neck Extension
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Shrug (Trap Bar)
3
8-15 reps
RPE 8-10
3A
Nordic Curl
3
8-12 reps
RPE 8-10
3B
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
3-6 reps
RPE 8-10
1B
Neck Extension
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Shrug (Trap Bar)
3
8-15 reps
RPE 8-10
3A
Nordic Curl
3
8-12 reps
RPE 8-10
3B
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
3-6 reps
RPE 8-10
1B
Neck Extension
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Shrug (Trap Bar)
3
8-15 reps
RPE 8-10
3A
Nordic Curl
3
8-12 reps
RPE 8-10
3B
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
3-6 reps
RPE 8-10
1B
Neck Extension
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Shrug (Trap Bar)
3
8-15 reps
RPE 8-10
3A
Nordic Curl
3
8-12 reps
RPE 8-10
3B
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
3-6 reps
RPE 8-10
1B
Neck Extension
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Shrug (Trap Bar)
3
8-15 reps
RPE 8-10
3A
Nordic Curl
3
8-12 reps
RPE 8-10
3B
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
3-6 reps
RPE 8-10
1B
Neck Extension
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Shrug (Trap Bar)
3
8-15 reps
RPE 8-10
3A
Nordic Curl
3
8-12 reps
RPE 8-10
3B
Side Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3A
Dips Between Chairs
3
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
4
Cable Crunch
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3A
Dips Between Chairs
3
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
4
Cable Crunch
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3A
Dips Between Chairs
3
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
4
Cable Crunch
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3A
Dips Between Chairs
3
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
4
Cable Crunch
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3A
Dips Between Chairs
3
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
4
Cable Crunch
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3A
Dips Between Chairs
3
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
4
Cable Crunch
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3A
Dips Between Chairs
3
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
4
Cable Crunch
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3A
Dips Between Chairs
3
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
4
Cable Crunch
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3A
Dips Between Chairs
3
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
4
Cable Crunch
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3A
Dips Between Chairs
3
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
4
Cable Crunch
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3A
Dips Between Chairs
3
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
4
Cable Crunch
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3A
Dips Between Chairs
3
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
4
Cable Crunch
3
15-20 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
6-12 Reps
@8-10
1B
Pullover (EZ Bar)3 Sets
6-12 Reps
@8-10
2A
Overhead Press (Barbell)3 Sets
6-10 Reps
@8-10
2B
Lat Pulldown3 Sets
6-12 Reps
@8-10
2C
Skull Crusher (Barbell)3 Sets
8-12 Reps
@8-10
3A
Incline Bench Press (Dumbbell)3 Sets
10-15 Reps
@8-10
3B
Bayesian Curl3 Sets
10-15 Reps
@8-10
3C
Decline Crunch3 Sets
AMRAP
@8-10
Day 2
1A
Safety Bar Squat3 Sets
6-10 Reps
@8-10
1B
Neck Curl3 Sets
15-20 Reps
@8-10
2A
Romanian Deadlift (Trap Bar)3 Sets
8-15 Reps
@8-10
2B
Lateral Raise (Cable)3 Sets
10-15 Reps
@8-10
3A
Nordic Curl3 Sets
10-15 Reps
@8-10
3B
Lying Leg Raise3 Sets
AMRAP
@10
Day 3
1A
Neutral Grip Bench3 Sets
6-10 Reps
@8-10
1B
Diagonal Row3 Sets
8-15 Reps
@8-10
2A
Overhead Press (Dumbbell)3 Sets
6-10 Reps
@8-10
2B
Chest Supported Landmine Row3 Sets
8-15 Reps
@8-10
3A
Incline Curl (Dumbbell)3 Sets
8-15 Reps
@8-10
3B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@8-10
3C
Plank3 Sets
1.75 mins
@8-10
Day 4
1A
Trap Bar Deadlift3 Sets
3-6 Reps
@8-10
1B
Neck Extension3 Sets
15-20 Reps
@8-10
2A
Front Squat (Barbell)3 Sets
6-10 Reps
@8-10
2B
Shrug (Trap Bar)3 Sets
8-15 Reps
@8-10
3A
Nordic Curl3 Sets
8-12 Reps
@8-10
3B
Side Plank3 Sets
1 mins
-
Day 5
1A
Concentration Curl3 Sets
6-12 Reps
@8-10
1B
Tricep Extension (Cable)3 Sets
6-12 Reps
@8-10
2A
Incline Bench Press (Barbell)3 Sets
6-12 Reps
@8-10
2B
Seated Row (Cable)3 Sets
10-15 Reps
@8-10
3A
Dips Between Chairs3 Sets
AMRAP
@10
3B
Bicep Curl (EZ Bar)3 Sets
10-15 Reps
@8-10
4
Cable Crunch3 Sets
15-20 Reps
@8-10