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Lock in - based on U/L/R technique

by Natália M.
1 athletes joined

Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 24, 2025 08:11
  • Last Edited
    Jul 24, 2025 02:32
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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
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Barbell Row
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Hack Squat
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Single Leg Press
2
8 reps
RPE 7.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 7
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
3
Dumbbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lying Tricep Extension (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Lying Leg Curl
1
1
12 reps
10 reps
RPE 6.5
RPE 7
5
Back Extension
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8
@8.5
2
Barbell Row
3 Sets
8 Reps
@7.5
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@7
@7.5
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6.5
@7
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@8
2
Hack Squat
2 Sets
1 Set
10 Reps
8 Reps
@7
@7.5
3
Single Leg Press
2 Sets
8 Reps
@7.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
5
Seated Calf Raise
3 Sets
12 Reps
@7
Day 3
No exercises added to this day
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@7
@7.5
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@6.5
@7
3
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Lying Tricep Extension (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
10 Reps
@7
@7.5
Day 5
1
Clean Deadlift
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8
@8.5
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@6.5
@7
4
Lying Leg Curl
1 Set
1 Set
12 Reps
10 Reps
@6.5
@7
5
Back Extension
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@6.5
@7
Day 6
No exercises added to this day
Day 7
No exercises added to this day