Program Description
Combine aspects of PHUL with 5/3/1 programming and seperation of DL and squat days
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedMay 28, 2024 08:48
- Last EditedJun 18, 2025 12:28

Summary
Unlock your potential with Sticky_Strength, a comprehensive 12-week program designed for serious lifters looking to build muscle and enhance overall strength. Committing to just 4 days a week, you'll tackle a variety of barbell and machine exercises targeting all major muscle groups, ensuring balanced development and maximum gains. With a focus on progressive overload, this program will push your limits and keep you motivated every step of the way. Get ready to transform your strength and achieve your fitness goals!
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 Pulldown4 Sets
6-10 Reps
@9
6
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
@9
7
Skull Crusher3 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 Curl4 Sets
6-10 Reps
@9
3
Leg Extension4 Sets
6-10 Reps
@9
4
Leg Press4 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 Raise4 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)4 Sets
8-12 Reps
@9
5
Leg Curl4 Sets
8-12 Reps
@9
6
Good Morning3 Sets
8-12 Reps
@9
7
Kettlebell Swing3 Sets
6-10 Reps
@9