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BoostcampPNG

♦️Super Saiyan god Training! ROAD to Super Saiyan Blue🩵

by Alisson P.
4 athletes joined

Program Description

30kg 5x5 weighted pull-ups

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting, Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 09, 2024 02:53
  • Last Edited
    Sep 24, 2024 09:52
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 7
2
TRX Row
4
3-8 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Bodyweight)
1
1
2
20-30 reps
20-30 reps
20-30 reps
RPE 8
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
2
1
15-30 reps
15-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7
2
TRX Row
4
3-8 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
2
1
15-30 reps
15-30 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
RPE 7
2
TRX Row
4
3-8 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
2
1
15-30 reps
15-30 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 7
2
TRX Row
4
3-8 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
2
1
15-30 reps
15-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
RPE 7
2
TRX Row
4
3-8 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
2
1
15-30 reps
15-30 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
TRX Row
4
3-8 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
2
1
15-30 reps
15-30 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
2
20-30 reps
20-30 reps
20-30 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
1
5 reps
5 reps
RPE 7
RPE 8
2
TRX Row
4
3-8 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
2
1
15-30 reps
15-30 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
2
20-30 reps
20-30 reps
20-30 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 7
2
TRX Row
4
3-8 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
2
1
15-30 reps
15-30 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
2
20-30 reps
20-30 reps
20-30 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Deficit Handstand Push Up
1
1
2
3-10 reps
3-10 reps
3-10 reps
RPE 8
RPE 9
RPE 10
3
Dip (Bodyweight)
1
2
6-15 reps
6-15 reps
RPE 8
RPE 9
4
Overhead Extension (Dumbbell)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Lu Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Deficit Handstand Push Up
1
1
2
3-10 reps
3-10 reps
3-10 reps
RPE 8
RPE 9
RPE 10
3
Dip (Bodyweight)
1
2
6-15 reps
6-15 reps
RPE 8
RPE 9
4
Overhead Extension (Dumbbell)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Lu Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Deficit Handstand Push Up
1
1
2
3-10 reps
3-10 reps
3-10 reps
RPE 8
RPE 9
RPE 10
3
Dip (Bodyweight)
1
2
6-15 reps
6-15 reps
RPE 8
RPE 9
4
Overhead Extension (Dumbbell)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Lu Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Deficit Handstand Push Up
1
1
2
3-10 reps
3-10 reps
3-10 reps
RPE 8
RPE 9
RPE 10
3
Dip (Bodyweight)
1
2
6-15 reps
6-15 reps
RPE 8
RPE 9
4
Overhead Extension (Dumbbell)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Lu Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Deficit Handstand Push Up
1
1
2
3-10 reps
3-10 reps
3-10 reps
RPE 8
RPE 9
RPE 10
3
Dip (Bodyweight)
1
2
6-15 reps
6-15 reps
RPE 8
RPE 9
4
Overhead Extension (Dumbbell)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Lu Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Deficit Handstand Push Up
1
1
2
3-10 reps
3-10 reps
3-10 reps
RPE 8
RPE 9
RPE 10
3
Dip (Bodyweight)
1
2
6-15 reps
6-15 reps
RPE 8
RPE 9
4
Overhead Extension (Dumbbell)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Lu Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Deficit Handstand Push Up
1
1
2
3-10 reps
3-10 reps
3-10 reps
RPE 8
RPE 9
RPE 10
3
Dip (Bodyweight)
1
2
6-15 reps
6-15 reps
RPE 8
RPE 9
4
Overhead Extension (Dumbbell)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Lu Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Deficit Handstand Push Up
1
1
2
3-10 reps
3-10 reps
3-10 reps
RPE 8
RPE 9
RPE 10
3
Dip (Bodyweight)
1
2
6-15 reps
6-15 reps
RPE 8
RPE 9
4
Overhead Extension (Dumbbell)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Lu Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
1
16-24 reps
16-24 reps
16-24 reps
16-24 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Front Squat (Barbell)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Sissy Squat
3
8-12 reps
RPE 8
5
Dragon Flag
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
3-8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
1
16-24 reps
16-24 reps
16-24 reps
16-24 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Front Squat (Barbell)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Sissy Squat
3
8-12 reps
RPE 8
5
Dragon Flag
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
1
16-24 reps
16-24 reps
16-24 reps
16-24 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Front Squat (Barbell)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Sissy Squat
3
8-12 reps
RPE 8
5
Dragon Flag
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
1
16-24 reps
16-24 reps
16-24 reps
16-24 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Front Squat (Barbell)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Sissy Squat
3
8-12 reps
RPE 8
5
Dragon Flag
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
1
16-24 reps
16-24 reps
16-24 reps
16-24 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Front Squat (Barbell)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Sissy Squat
3
8-12 reps
RPE 8
5
Dragon Flag
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
1
16-24 reps
16-24 reps
16-24 reps
16-24 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Front Squat (Barbell)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Sissy Squat
3
8-12 reps
RPE 8
5
Dragon Flag
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
1
16-24 reps
16-24 reps
16-24 reps
16-24 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Front Squat (Barbell)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Sissy Squat
3
8-12 reps
RPE 8
5
Dragon Flag
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
1
16-24 reps
16-24 reps
16-24 reps
16-24 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Front Squat (Barbell)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Sissy Squat
3
8-12 reps
RPE 8
5
Dragon Flag
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
RPE 7
2
TRX Row
4
3-8 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Concentration Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
2
1
15-30 reps
15-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2
TRX Row
4
3-8 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Concentration Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
2
1
15-30 reps
15-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
RPE 7
2
TRX Row
4
3-8 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Concentration Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
2
1
15-30 reps
15-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 7
2
TRX Row
4
3-8 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Concentration Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
2
1
15-30 reps
15-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
RPE 7
2
TRX Row
4
3-8 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Concentration Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
2
1
15-30 reps
15-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
TRX Row
4
3-8 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Concentration Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
2
1
15-30 reps
15-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 7
2
TRX Row
4
3-8 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Concentration Curl
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
2
1
15-30 reps
15-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 7
2
TRX Row
4
3-8 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Concentration Curl
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
2
1
15-30 reps
15-30 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Deficit Handstand Push Up
1
1
2
3-10 reps
3-10 reps
3-10 reps
RPE 8
RPE 9
RPE 10
3
Overhead Extension (Dumbbell)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Lu Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7A
Plank
2
1 mins
RPE 9
7B
Side Plank
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Deficit Handstand Push Up
1
1
2
3-10 reps
3-10 reps
3-10 reps
RPE 8
RPE 9
RPE 10
3
Overhead Extension (Dumbbell)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Lu Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7A
Plank
2
1 mins
RPE 8
7B
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Deficit Handstand Push Up
1
1
2
3-10 reps
3-10 reps
3-10 reps
RPE 8
RPE 9
RPE 10
3
Overhead Extension (Dumbbell)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Lu Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7A
Plank
3
1 mins
RPE 8
7B
Side Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Deficit Handstand Push Up
1
1
2
3-10 reps
3-10 reps
3-10 reps
RPE 8
RPE 9
RPE 10
3
Overhead Extension (Dumbbell)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Lu Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7A
Plank
3
1 mins
RPE 8
7B
Side Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Deficit Handstand Push Up
1
1
2
3-10 reps
3-10 reps
3-10 reps
RPE 8
RPE 9
RPE 10
3
Overhead Extension (Dumbbell)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Lu Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7A
Reverse Plank
3
1 mins
RPE 8
7B
Side Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Deficit Handstand Push Up
1
1
2
3-10 reps
3-10 reps
3-10 reps
RPE 8
RPE 9
RPE 10
3
Overhead Extension (Dumbbell)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Lu Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7A
Reverse Plank
3
1 mins
RPE 8
7B
Side Plank
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Deficit Handstand Push Up
1
1
2
3-10 reps
3-10 reps
3-10 reps
RPE 8
RPE 9
RPE 10
3
Overhead Extension (Dumbbell)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Lu Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7A
Reverse Plank
3
1 mins
RPE 8
7B
Side Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Deficit Handstand Push Up
1
1
2
3-10 reps
3-10 reps
3-10 reps
RPE 8
RPE 9
RPE 10
3
Overhead Extension (Dumbbell)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Lu Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7A
Plank
2
1 mins
RPE 7
7B
Side Plank
2
1 mins
RPE 7
7C
Reverse Plank
2
1 mins
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Dip (Bodyweight)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8
@9
4
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Weighted)
3 Sets
4 Reps
@7
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Concentration Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
Day 1
1
Pull-Up (Weighted)
3 Sets
3 Reps
@7
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Abs Crunch (Bodyweight)
1 Set
1 Set
2 Sets
20-30 Reps
20-30 Reps
20-30 Reps
@8
@9
@10
7
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
16-24 Reps
@7
@8
@9
@10
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@8
@9
@10
3
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Sissy Squat
3 Sets
8-12 Reps
@8
5
Dragon Flag
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
3-8 Reps
@8
@9
@10
@10
Day 5
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7A
Plank
2 Sets
1 mins
@9
7B
Side Plank
2 Sets
1 mins
@9