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Sticky_Strength

by Leo R.
2 athletes joined

Program Description

Combine aspects of PHUL with 5/3/1 programming and seperation of DL and squat days

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 28, 2024 08:48
  • Last Edited
    Sep 14, 2024 05:56
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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
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
5
Lat Pulldown
4
6-10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
5
Lat Pulldown
4
6-10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
5
Lat Pulldown
4
6-10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
5
Lat Pulldown
4
6-10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
5
Lat Pulldown
4
6-10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
5
Lat Pulldown
4
6-10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
5
Lat Pulldown
4
6-10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
5
Lat Pulldown
4
6-10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
5
Lat Pulldown
4
6-10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
5
Lat Pulldown
4
6-10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
5
Lat Pulldown
4
6-10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
5
Lat Pulldown
4
6-10 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Leg Curl
4
6-10 reps
RPE 9
3
Leg Extension
4
6-10 reps
RPE 9
4
Leg Press
4
10-15 reps
RPE 9
5
Hip Abductor (Machine)
3
8-12 reps
RPE 9
6
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Leg Curl
4
6-10 reps
RPE 9
3
Leg Extension
4
6-10 reps
RPE 9
4
Leg Press
4
10-15 reps
RPE 9
5
Hip Abductor (Machine)
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Leg Curl
4
6-10 reps
RPE 9
3
Leg Extension
4
6-10 reps
RPE 9
4
Leg Press
4
10-15 reps
RPE 9
5
Hip Abductor (Machine)
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Leg Curl
4
6-10 reps
RPE 9
3
Leg Extension
4
6-10 reps
RPE 9
4
Leg Press
4
10-15 reps
RPE 9
5
Hip Abductor (Machine)
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Leg Curl
4
6-10 reps
RPE 9
3
Leg Extension
4
6-10 reps
RPE 9
4
Leg Press
4
10-15 reps
RPE 9
5
Hip Abductor (Machine)
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Leg Curl
4
6-10 reps
RPE 9
3
Leg Extension
4
6-10 reps
RPE 9
4
Leg Press
4
10-15 reps
RPE 9
5
Hip Abductor (Machine)
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Leg Curl
4
6-10 reps
RPE 9
3
Leg Extension
4
6-10 reps
RPE 9
4
Leg Press
4
10-15 reps
RPE 9
5
Hip Abductor (Machine)
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Leg Curl
4
6-10 reps
RPE 9
3
Leg Extension
4
6-10 reps
RPE 9
4
Leg Press
4
10-15 reps
RPE 9
5
Hip Abductor (Machine)
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Leg Curl
4
6-10 reps
RPE 9
3
Leg Extension
4
6-10 reps
RPE 9
4
Leg Press
4
10-15 reps
RPE 9
5
Hip Abductor (Machine)
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Leg Curl
4
6-10 reps
RPE 9
3
Leg Extension
4
6-10 reps
RPE 9
4
Leg Press
4
10-15 reps
RPE 9
5
Hip Abductor (Machine)
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Leg Curl
4
6-10 reps
RPE 9
3
Leg Extension
4
6-10 reps
RPE 9
4
Leg Press
4
10-15 reps
RPE 9
5
Hip Abductor (Machine)
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Leg Curl
4
6-10 reps
RPE 9
3
Leg Extension
4
6-10 reps
RPE 9
4
Leg Press
4
10-15 reps
RPE 9
5
Hip Abductor (Machine)
1
8-12 reps
RPE 9
6
Hip Adductor (Machine)
1
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-12 reps
RPE 9
7
Pull-Up (Bodyweight)
4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-12 reps
RPE 9
7
Pull-Up (Bodyweight)
4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-12 reps
RPE 9
7
Pull-Up (Bodyweight)
4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-12 reps
RPE 9
7
Pull-Up (Bodyweight)
4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-12 reps
RPE 9
7
Pull-Up (Bodyweight)
4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-12 reps
RPE 9
7
Pull-Up (Bodyweight)
4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-12 reps
RPE 9
7
Pull-Up (Bodyweight)
4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-12 reps
RPE 9
7
Pull-Up (Bodyweight)
4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-12 reps
RPE 9
7
Pull-Up (Bodyweight)
4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-12 reps
RPE 9
7
Pull-Up (Bodyweight)
4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-12 reps
RPE 9
7
Pull-Up (Bodyweight)
4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-12 reps
RPE 9
7
Pull-Up (Bodyweight)
4
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4
8-12 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
5
Leg Curl
4
8-12 reps
RPE 9
6
Good Morning
3
8-12 reps
RPE 9
7
Kettlebell Swing
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4
8-12 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
5
Leg Curl
4
8-12 reps
RPE 9
6
Good Morning
3
8-12 reps
RPE 9
7
Kettlebell Swing
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4
8-12 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
5
Leg Curl
4
8-12 reps
RPE 9
6
Good Morning
3
8-12 reps
RPE 9
7
Kettlebell Swing
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4
8-12 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
5
Leg Curl
4
8-12 reps
RPE 9
6
Good Morning
3
8-12 reps
RPE 9
7
Kettlebell Swing
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4
8-12 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
5
Leg Curl
4
8-12 reps
RPE 9
6
Good Morning
3
8-12 reps
RPE 9
7
Kettlebell Swing
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4
8-12 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
5
Leg Curl
4
8-12 reps
RPE 9
6
Good Morning
3
8-12 reps
RPE 9
7
Kettlebell Swing
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
70%
80%
95%
80%
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
4
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
5
Lat Pulldown
4 Sets
6-10 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Leg Curl
4 Sets
6-10 Reps
@9
3
Leg Extension
4 Sets
6-10 Reps
@9
4
Leg Press
4 Sets
10-15 Reps
@9
5
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9
6
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
@9
5
Seated Row (Cable)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
7
Pull-Up (Bodyweight)
4 Sets
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
80%
95%
80%
2
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@9
5
Leg Curl
4 Sets
8-12 Reps
@9
6
Good Morning
3 Sets
8-12 Reps
@9
7
Kettlebell Swing
3 Sets
6-10 Reps
@9