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Strength and hypertrophy

by Ben R.

Program Description

In phase 2 and 3 of the opt model

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 06, 2024 03:35
  • Last Edited
    Jun 18, 2025 10:23

Summary

Transform your physique with this comprehensive 12-week Strength and Hypertrophy program, designed for dedicated lifters ready to push their limits. Training seven days a week, you'll engage in a variety of compound and isolation exercises, including barbell deadlifts, bench presses, and machine rows, targeting all major muscle groups for balanced growth. Each session incorporates progressive overload principles to ensure continuous strength gains and muscle development. Get ready to elevate your training and achieve impressive results!
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4.8 Stars with 10, 000+ Ratings
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
Deadlift (Barbell)
4
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Underhand Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Underhand Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Underhand Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Underhand Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Dip (Machine)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Dip (Machine)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Dip (Machine)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Dip (Machine)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Underhand Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Underhand Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Underhand Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Underhand Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Dip (Machine)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Dip (Machine)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Dip (Machine)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Dip (Machine)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Suitcase Carry
1
2 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Suitcase Carry
1
2 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Suitcase Carry
1
2 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Suitcase Carry
1
2 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Suitcase Carry
1
2 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Suitcase Carry
1
2 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Suitcase Carry
1
2 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Suitcase Carry
1
2 mins
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8 Reps
@8
4
Seated Row (Machine)
3 Sets
8 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Glute-Ham Raise
3 Sets
12 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Seated Dip (Machine)
3 Sets
8 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6
Skull Crusher
3 Sets
8 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Spider Curl
3 Sets
12 Reps
@8
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@9.5
Day 4
1
Run
1 Set
20 mins
@7
Day 5
1
Deadlift (Barbell)
4 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8 Reps
@8
4
Seated Row (Machine)
3 Sets
8 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Glute-Ham Raise
3 Sets
12 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 6
1
Bench Press (Paused)
3 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Seated Dip (Machine)
3 Sets
8 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6
Skull Crusher
3 Sets
8 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 7
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Farmer's Walk (Weighted)
3 Sets
2 Reps
@9.5