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Strength Program

by Simon
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Program Description

Get jacked out the kazoo

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 04, 2024 10:47
  • Last Edited
    Jun 18, 2025 10:47

Summary

Unleash your potential with this comprehensive 12-week Strength Program, designed for dedicated lifters looking to build muscle and enhance overall strength. Comprising four training days each week, you'll engage in a variety of barbell and dumbbell exercises, including powerful movements like the Bench Press and Squat, paired with targeted accessory work. Each session is structured to maximize intensity and promote growth, ensuring you stay motivated and challenged throughout your journey. Equip yourself with the tools for success and transform your physique with this results-driven program!
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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
Bench Press (Barbell)
2
5 reps
82%
2
Bench Press (Close Grip)
2
5 reps
65%
3
Guillotine Bench Press
2
10 reps
RPE 7
4
Lat Pulldown (Single Arm)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Push Up
6
10 reps
RPE 7
7
Preacher Curl (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
85%
2
Bench Press (Close Grip)
2
5 reps
68%
3
Guillotine Bench Press
2
10 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Push Up
6
12 reps
RPE 7
7
Preacher Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
90%
78%
2
Bench Press (Close Grip)
1
5 reps
70%
3
Guillotine Bench Press
2
12 reps
RPE 7
4
Lat Pulldown (Single Arm)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Push Up
6
10 reps
RPE 8
7
Preacher Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
78%
65%
2
Bench Press (Close Grip)
1
5 reps
60%
3
Guillotine Bench Press
2
12 reps
RPE 7
4
Lat Pulldown (Single Arm)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Push Up
6
15 reps
RPE 8
7
Preacher Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
5 reps
87%
75%
2
Bench Press (Close Grip)
1
7 reps
67%
3
Guillotine Bench Press
2
12 reps
RPE 7
4
Lat Pulldown (Single Arm)
1
1
2
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Push Up
6
20 reps
RPE 8
7
Preacher Curl (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
93%
84%
72%
2
Incline Chest Press (Machine)
2
5 reps
RPE 8
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
4A
Cable Front Raise
4
10 reps
RPE 8
4B
Crucifix Curls
4
10 reps
RPE 8
5
Chest Fly (Machine)
6
15 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3 reps
5 reps
87%
77%
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3A
Cable Front Raise
5
10 reps
RPE 8
3B
Crucifix Curls
5
10 reps
RPE 8
4
Chest Fly (Machine)
6
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3 reps
5 reps
75%
67%
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8.5
3A
Cable Front Raise
5
10 reps
RPE 8
3B
Crucifix Curls
5
10 reps
RPE 8
4
Chest Fly (Machine)
6
10 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
96%
83%
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8.5
3A
Cable Front Raise
5
10 reps
RPE 9
3B
Crucifix Curls
5
10 reps
RPE 9
4
Chest Fly (Machine)
6
12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
90%
85%
2
Lat Pulldown (Close Grip)
4
15 reps
RPE 8
3A
Cable Front Raise
5
11 reps
RPE 9
3B
Crucifix Curls
5
11 reps
RPE 9
4
Chest Fly (Machine)
6
12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
100%
80%
2
Lat Pulldown (Close Grip)
5
10 reps
RPE 7
3A
Cable Front Raise
5
8 reps
RPE 9
3B
Crucifix Curls
5
8 reps
RPE 9
4
Chest Fly (Machine)
6
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
1
3
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
75%
65%
2
Lat Pulldown (Close Grip)
5
10 reps
RPE 7
3A
Cable Front Raise
5
8 reps
RPE 7
3B
Crucifix Curls
5
8 reps
RPE 7
4
Chest Fly (Machine)
6
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
72%
2
Deficit Deadlift (Barbell)
2
8 reps
RPE 7
3
Single Leg Calf Raises
5
10 reps
RPE 7
4
Hamstring Curl
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Leg Extension
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
75%
2
Deficit Deadlift (Barbell)
2
8 reps
RPE 7.5
3
Single Leg Calf Raises
5
11 reps
RPE 7
4
Hamstring Curl
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Leg Extension
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Squat (Paused)
2
3 reps
58%
3
Deficit Deadlift (Barbell)
2
6 reps
RPE 8
4
Single Leg Calf Raises
5
8 reps
RPE 8
5
Hamstring Curl
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
67%
2
Squat (Paused)
2
3 reps
52%
3
Deficit Deadlift (Barbell)
2
6 reps
RPE 8
4
Single Leg Calf Raises
5
8 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
83%
2
Squat (Paused)
2
3 reps
61%
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 8
4
Single Leg Calf Raises
5
10 reps
RPE 8
5
Hamstring Curl
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
86%
2
Squat (Paused)
3
3 reps
64%
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
4
Leg Extension
4
25 reps
RPE 8
5
Walking Lunge
1
400 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
93%
2
Squat (Paused)
3
3 reps
64%
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
4
Seated Calf Raise
3
12 reps
RPE 8
5
Leg Extension
4
25 reps
RPE 8
6
Walking Lunge
1
400 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
72%
2
Squat (Paused)
3
3 reps
56%
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 7
4
Seated Calf Raise
3
12 reps
RPE 8
5
Leg Extension
4
25 reps
RPE 7
6
Walking Lunge
1
400 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
82%
2
Squat (Paused)
3
3 reps
66%
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 7
4
Seated Calf Raise
4
12 reps
RPE 8
5
Leg Extension
4
25 reps
RPE 8.5
6
Walking Lunge
1
400 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
96%
2
Squat (Paused)
3
3 reps
70%
3
Deficit Deadlift (Barbell)
3
6 reps
RPE 7
4
Seated Calf Raise
4
8 reps
RPE 8.5
5
Leg Extension
4
20 reps
RPE 9
6
Walking Lunge
1
400 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Squat (Paused)
3
3 reps
65%
3
Deficit Deadlift (Barbell)
3
7 reps
RPE 7
4
Seated Calf Raise
4
8 reps
RPE 8.5
5
Leg Extension
4
20 reps
RPE 7
6
Walking Lunge
1
400 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
96%
2
Squat (Paused)
3
3 reps
70%
3
Deficit Deadlift (Barbell)
3
6 reps
RPE 7
4
Seated Calf Raise
4
8 reps
RPE 8.5
5
Leg Extension
4
20 reps
RPE 9
6
Walking Lunge
1
400 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
57%
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Hammer Curl
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
12+ reps
100+ reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Skull Crusher
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
60%
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
12+ reps
100+ reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Skull Crusher
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
65%
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3
Hammer Curl
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
12+ reps
100+ reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Skull Crusher
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
55%
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 7
RPE 7
3
Hammer Curl
4
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
12+ reps
100+ reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Skull Crusher
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3 reps
73%
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3
Hammer Curl
4
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
12+ reps
100+ reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8.5
7
Skull Crusher
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
3 reps
76%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
100 reps
RPE 7
RPE 7
RPE 7
3
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
100 reps
RPE 8
RPE 8
RPE 8
6
Spider Curl
2
RPE 8
7
Skull Crusher
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
3 reps
79%
2
Lat Pulldown (Close Grip)
1
1
1
15 reps
12 reps
100 reps
RPE 7
RPE 7
RPE 7
3
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
100 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Spider Curl
2
RPE 8
7
Skull Crusher
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
3 reps
66%
2
Lat Pulldown (Close Grip)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
9 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Spider Curl
2
RPE 8
7
Skull Crusher
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10 reps
53%
2
Lat Pulldown (Close Grip)
1
1
1
15 reps
12 reps
100 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
100 reps
RPE 9
RPE 9
RPE 9
6
Spider Curl
3
RPE 8
7
Skull Crusher
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10 reps
56%
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
100 reps
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
4
Shoulder Press (Plate Loaded)
3
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
100 reps
RPE 9
RPE 9
6
Spider Curl
3
RPE 8
7
Skull Crusher
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
9 reps
59%
2
Lat Pulldown (Close Grip)
2
1
10 reps
100 reps
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
100 reps
RPE 9
RPE 9
6
Spider Curl
3
RPE 8
7
Skull Crusher
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10 reps
56%
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
100 reps
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
4
Shoulder Press (Plate Loaded)
3
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
100 reps
RPE 9
RPE 9
6
Spider Curl
3
RPE 8
7
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
83%
73%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Seated Calf Raise
3
20 reps
RPE 7
4
Belt Squat
2
10 reps
RPE 8
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
86%
75%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Seated Calf Raise
3
20 reps
RPE 7.5
4
Belt Squat
2
12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
6 reps
77%
68%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Seated Calf Raise
3
20 reps
RPE 8
4
Belt Squat
2
12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
72%
60%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Seated Calf Raise
3
15 reps
RPE 8
4
Belt Squat
2
12 reps
RPE 7
5
Wide Grip Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
89%
72%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Seated Calf Raise
4
20 reps
RPE 8
4
Belt Squat
2
15 reps
RPE 7
5
Wide Grip Lat Pulldown
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82%
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Seated Calf Raise
4
20 reps
RPE 8
4
Belt Squat
2
6 reps
RPE 7
5
Wide Grip Lat Pulldown
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
3 reps
92%
78%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Seated Calf Raise
4
15 reps
RPE 8
4
Belt Squat
2
7 reps
RPE 7
5
Wide Grip Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
77%
70%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
3
Seated Calf Raise
4
15 reps
RPE 7
4
Belt Squat
2
7 reps
RPE 6
5
Wide Grip Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
95%
85%
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3
Seated Calf Raise
4
15 reps
RPE 7
4
Belt Squat
2
8 reps
RPE 8
5
Wide Grip Lat Pulldown
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
6 reps
80%
70%
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 9
4
Belt Squat
2
8 reps
RPE 8.5
5
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
6 reps
100%
70%
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 9
4
Belt Squat
2
10 reps
RPE 8.5
5
Wide Grip Lat Pulldown
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
6 reps
6 reps
80%
70%
85%
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 9
4
Belt Squat
2
8 reps
RPE 8.5
5
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
82%
2
Bench Press (Close Grip)
2 Sets
5 Reps
65%
3
Guillotine Bench Press
2 Sets
10 Reps
@7
4
Lat Pulldown (Single Arm)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Push Up
6 Sets
10 Reps
@7
7
Preacher Curl (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
72%
2
Deficit Deadlift (Barbell)
2 Sets
8 Reps
@7
3
Single Leg Calf Raises
5 Sets
10 Reps
@7
4
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Leg Extension
4 Sets
15 Reps
@8
Day 3
1
Bench Press (Close Grip)
3 Sets
8 Reps
57%
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Hammer Curl
3 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15+ Reps
12+ Reps
100+ Reps
@8
@8
@8
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
7
Skull Crusher
2 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
83%
73%
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@8
3
Seated Calf Raise
3 Sets
20 Reps
@7
4
Belt Squat
2 Sets
10 Reps
@8
5
Wide Grip Lat Pulldown
3 Sets
10 Reps
@7