Program Description
Better squats and overall health
Program Overview
- LevelIntermediate, Novice
- GoalBodyweight Fitness
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedMar 10, 2024 08:09
- Last EditedJun 17, 2024 08:24
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 Deadlift1 Set
20 Reps
@8
8
Standing Calf Raise1 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 Deadlift1 Set
20 Reps
@8
8
Standing Calf Raise1 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 Deadlift1 Set
20 Reps
@8
8
Standing Calf Raise1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
9
Abs Crunch (Bodyweight)1 Set
25 Reps
@8