Ben's Barbell Big Burly Boy Butt Blaster

On the main compounds try your hardest. The number of reps listed is more of a max reps. If you pick a weight and get less reps than prescribed do the same weight every week until you get the prescribed reps. The RPE says 8 because if you think youre training at a 9-10 consistently on your compounds you are lying to yourself and letting your form dissolve. Try hard and improve week to week. For example my first time running a similar program I started Benching too heavy and only got sets of 3. I just kept benching that weight week to week for a few weeks, gained competency with it, and now easily could hit that weight for a set of 6.

Look dude im not putting in an RPE on the accessories. Try your hardest. Improve week to week.

If youre the type of guy who doesnt train your accessories hard this wont work for you.

When you reach the end of the 4 weeks either deload, or keep training until you need one, or if youre interested in having fun test your 1rms.

I typically run this Program Upper, Lower, Rest, Push, Pull Rest Rest, but do what you want. 

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Chest Supported Row (Machine)

Seated Overhead Press (Barbell)

Pec Deck (Machine)

Bicep Curl (Barbell)

Rear Delt Fly (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Squat (Barbell)

Deadlift (Barbell)

Hip Thrust (Machine)

Leg Curl

Leg Extension

Seated Calf Raise

Decline Sit Up (Weighted)

Incline Bench Press (Barbell)

Dip (Weighted)

Incline Chest Fly (Dumbbell)

One Arm Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Upright Row (Barbell)

Barbell Row

Deadlift (Deficit)

Pull-Up (Bodyweight)

Bicep Curl (EZ Bar)

Bicep Curl (Dumbbell)

Reverse Pec Deck

Standing Calf Raise

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