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Super squats

by Ricardo M.
10 athletes joined

Program Description

Better squats and overall health

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 10, 2024 08:09
  • Last Edited
    Jun 18, 2025 08:46

Summary

Transform your lower body strength with the **Super Squats** program! Over 12 weeks, this dynamic plan focuses on three intense sessions per week, blending heavy barbell squats with essential upper body and core exercises. You'll build muscle and power through compound movements like the Overhead Press and Bench Press, while also targeting your abs and calves. Perfect for those looking to elevate their training in a garage gym setting, this program is designed to push your limits and achieve impressive results. Get ready to squat your way to strength!
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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
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
5
Alternating Dumbbell Curl
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
6
High Bar Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
7
Dumbbell Bench Pullover
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
8
Leg Extension
2
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
5
Alternating Dumbbell Curl
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
6
High Bar Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
7
Dumbbell Bench Pullover
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
8
Leg Extension
2
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
5
Alternating Dumbbell Curl
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
6
High Bar Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
7
Dumbbell Bench Pullover
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
8
Leg Extension
2
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
5
Alternating Dumbbell Curl
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
6
High Bar Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
7
Dumbbell Bench Pullover
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
8
Leg Extension
2
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Squat (Barbell)
1
20 reps
RPE 9
6
Chest Fly (Machine)
1
1
20 reps
20 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
20 reps
RPE 8
8
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
9
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Squat (Barbell)
1 Set
20 Reps
@9
6
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
20 Reps
@8
8
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8