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BoostcampPNG

Power Plus Fitness Routine

by Lex Boyd

Program Description

The main goal is to not just grow muscle but gain a fair bit of strength as well.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 03:01
  • Last Edited
    May 28, 2025 07:35
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Pull-Up (Bodyweight)
3
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Seated Row (cable/close grip)
2
15-20 reps
RPE 9
5
Reverse Cable Flys
3
15-20 reps
RPE 9
6
Shrug (Trap Bar)
4
15-20 reps
RPE 9
7
21s (EZ Bar)
2
21 reps
RPE 9
8
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Seated Row (cable/close grip)
2
15-20 reps
RPE 9
5
Reverse Cable Flys
3
15-20 reps
RPE 9
6
Shrug (Trap Bar)
4
15-20 reps
RPE 9
7
21s (EZ Bar)
2
21 reps
RPE 9
8
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Seated Row (cable/close grip)
2
15-20 reps
RPE 9
5
Reverse Cable Flys
3
15-20 reps
RPE 9
6
Shrug (Trap Bar)
4
15-20 reps
RPE 9
7
21s (EZ Bar)
2
21 reps
RPE 9
8
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Seated Row (cable/close grip)
2
15-20 reps
RPE 9
5
Reverse Cable Flys
3
15-20 reps
RPE 9
6
Shrug (Trap Bar)
4
15-20 reps
RPE 9
7
21s (EZ Bar)
2
21 reps
RPE 9
8
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Seated Row (cable/close grip)
2
15-20 reps
RPE 9
5
Reverse Cable Flys
3
15-20 reps
RPE 9
6
Shrug (Trap Bar)
4
15-20 reps
RPE 9
7
21s (EZ Bar)
2
21 reps
RPE 9
8
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Seated Row (cable/close grip)
2
15-20 reps
RPE 9
5
Reverse Cable Flys
3
15-20 reps
RPE 9
6
Shrug (Trap Bar)
4
15-20 reps
RPE 9
7
21s (EZ Bar)
2
21 reps
RPE 9
8
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Seated Row (cable/close grip)
2
15-20 reps
RPE 9
5
Reverse Cable Flys
3
15-20 reps
RPE 9
6
Shrug (Trap Bar)
4
15-20 reps
RPE 9
7
21s (EZ Bar)
2
21 reps
RPE 9
8
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Seated Row (cable/close grip)
2
15-20 reps
RPE 9
5
Reverse Cable Flys
3
15-20 reps
RPE 9
6
Shrug (Trap Bar)
4
15-20 reps
RPE 9
7
21s (EZ Bar)
2
21 reps
RPE 9
8
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Seated Row (cable/close grip)
2
15-20 reps
RPE 9
5
Reverse Cable Flys
3
15-20 reps
RPE 9
6
Shrug (Trap Bar)
4
15-20 reps
RPE 9
7
21s (EZ Bar)
2
21 reps
RPE 9
8
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Seated Row (cable/close grip)
2
15-20 reps
RPE 9
5
Reverse Cable Flys
3
15-20 reps
RPE 9
6
Shrug (Trap Bar)
4
15-20 reps
RPE 9
7
21s (EZ Bar)
2
21 reps
RPE 9
8
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Seated Row (cable/close grip)
2
15-20 reps
RPE 9
5
Reverse Cable Flys
3
15-20 reps
RPE 9
6
Shrug (Trap Bar)
4
15-20 reps
RPE 9
7
21s (EZ Bar)
2
21 reps
RPE 9
8
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
4
Seated Row (cable/close grip)
2
15-20 reps
RPE 9
5
Reverse Cable Flys
3
15-20 reps
RPE 9
6
Shrug (Trap Bar)
4
15-20 reps
RPE 9
7
21s (EZ Bar)
2
21 reps
RPE 9
8
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 9
6
Tricep Kickback
3
10-15 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 9
8
Deficit Handstand Push Up
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 9
6
Tricep Kickback
3
10-15 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 9
8
Deficit Handstand Push Up
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 9
6
Tricep Kickback
3
10-15 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 9
8
Deficit Handstand Push Up
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 9
6
Tricep Kickback
3
10-15 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 9
8
Deficit Handstand Push Up
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 9
6
Tricep Kickback
3
10-15 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 9
8
Deficit Handstand Push Up
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 9
6
Tricep Kickback
3
10-15 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 9
8
Deficit Handstand Push Up
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 9
6
Tricep Kickback
3
10-15 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 9
8
Deficit Handstand Push Up
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 9
6
Tricep Kickback
3
10-15 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 9
8
Deficit Handstand Push Up
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 9
6
Tricep Kickback
3
10-15 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 9
8
Deficit Handstand Push Up
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 9
6
Tricep Kickback
3
10-15 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 9
8
Deficit Handstand Push Up
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 9
6
Tricep Kickback
3
10-15 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 9
8
Deficit Handstand Push Up
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 9
6
Tricep Kickback
3
10-15 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 9
8
Deficit Handstand Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 9
2
Hack Squat
5
5-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 9
2
Hack Squat
5
5-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 9
2
Hack Squat
5
5-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 9
2
Hack Squat
5
5-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 9
2
Hack Squat
5
5-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 9
2
Hack Squat
5
5-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 9
2
Hack Squat
5
5-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 9
2
Hack Squat
5
5-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 9
2
Hack Squat
5
5-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 9
2
Hack Squat
5
5-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 9
2
Hack Squat
5
5-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 9
2
Hack Squat
5
5-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
RPE 9
2
Chest Fly (Cable)
2
10-12 reps
RPE 9
3
Bayesian Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Thruster (Barbell)
2
8-10 reps
RPE 9
6
Pull-Up (Weighted)
2
8-10 reps
RPE 9
7
Dip (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
RPE 9
2
Chest Fly (Cable)
2
10-12 reps
RPE 9
3
Bayesian Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Thruster (Barbell)
2
8-10 reps
RPE 9
6
Pull-Up (Weighted)
2
8-10 reps
RPE 9
7
Dip (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
RPE 9
2
Chest Fly (Cable)
2
10-12 reps
RPE 9
3
Bayesian Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Thruster (Barbell)
2
8-10 reps
RPE 9
6
Pull-Up (Weighted)
2
8-10 reps
RPE 9
7
Dip (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
RPE 9
2
Chest Fly (Cable)
2
10-12 reps
RPE 9
3
Bayesian Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Thruster (Barbell)
2
8-10 reps
RPE 9
6
Pull-Up (Weighted)
2
8-10 reps
RPE 9
7
Dip (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
RPE 9
2
Chest Fly (Cable)
2
10-12 reps
RPE 9
3
Bayesian Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Thruster (Barbell)
2
8-10 reps
RPE 9
6
Pull-Up (Weighted)
2
8-10 reps
RPE 9
7
Dip (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
RPE 9
2
Chest Fly (Cable)
2
10-12 reps
RPE 9
3
Bayesian Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Thruster (Barbell)
2
8-10 reps
RPE 9
6
Pull-Up (Weighted)
2
8-10 reps
RPE 9
7
Dip (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
RPE 9
2
Chest Fly (Cable)
2
10-12 reps
RPE 9
3
Bayesian Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Thruster (Barbell)
2
8-10 reps
RPE 9
6
Pull-Up (Weighted)
2
8-10 reps
RPE 9
7
Dip (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
RPE 9
2
Chest Fly (Cable)
2
10-12 reps
RPE 9
3
Bayesian Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Thruster (Barbell)
2
8-10 reps
RPE 9
6
Pull-Up (Weighted)
2
8-10 reps
RPE 9
7
Dip (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
RPE 9
2
Chest Fly (Cable)
2
10-12 reps
RPE 9
3
Bayesian Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Thruster (Barbell)
2
8-10 reps
RPE 9
6
Pull-Up (Weighted)
2
8-10 reps
RPE 9
7
Dip (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
RPE 9
2
Chest Fly (Cable)
2
10-12 reps
RPE 9
3
Bayesian Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Thruster (Barbell)
2
8-10 reps
RPE 9
6
Pull-Up (Weighted)
2
8-10 reps
RPE 9
7
Dip (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
RPE 9
2
Chest Fly (Cable)
2
10-12 reps
RPE 9
3
Bayesian Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Thruster (Barbell)
2
8-10 reps
RPE 9
6
Pull-Up (Weighted)
2
8-10 reps
RPE 9
7
Dip (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
RPE 9
2
Chest Fly (Cable)
2
10-12 reps
RPE 9
3
Bayesian Curl
2
8-10 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Thruster (Barbell)
2
8-10 reps
RPE 9
6
Pull-Up (Weighted)
2
8-10 reps
RPE 9
7
Dip (Weighted)
2
8-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Leg Curl
3 Sets
10-15 Reps
@9
2
Hack Squat
5 Sets
5-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Standing Calf Raise
4 Sets
15-20 Reps
@9
5
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9
6
Hip Abductor (Machine)
2 Sets
15-20 Reps
@9
7
Hip Adductor (Machine)
2 Sets
15-20 Reps
@9
Day 1
1
Pull-Up (Bodyweight)
3 Sets
@9
2
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@9
4
Seated Row (cable/close grip)
2 Sets
15-20 Reps
@9
5
Reverse Cable Flys
3 Sets
15-20 Reps
@9
6
Shrug (Trap Bar)
4 Sets
15-20 Reps
@9
7
21s (EZ Bar)
2 Sets
21 Reps
@9
8
Preacher Curl (EZ Bar)
2 Sets
10-15 Reps
@9
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
@9
3
Pec Deck (Machine)
3 Sets
15-20 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@9
6
Tricep Kickback
3 Sets
10-15 Reps
@9
7
Dip (Bodyweight)
3 Sets
@9
8
Deficit Handstand Push Up
2 Sets
@9
Day 4
1
Ring Push Up
2 Sets
@9
2
Chest Fly (Cable)
2 Sets
10-12 Reps
@9
3
Bayesian Curl
2 Sets
8-10 Reps
@9
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
5
Thruster (Barbell)
2 Sets
8-10 Reps
@9
6
Pull-Up (Weighted)
2 Sets
8-10 Reps
@9
7
Dip (Weighted)
2 Sets
8-10 Reps
@9