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Strength and hypertrophy

by Jon S.
1 athletes joined

Program Description

For strength and mass. Follows Brad Gillingham’s bench program in bench and deadlift. No squat program included.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 07, 2024 10:14
  • Last Edited
    Aug 12, 2024 12:14
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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)
1
3
1 reps
5 reps
90%
80%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
92%
82%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
95%
85%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
97%
87%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
92%
82%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
95%
85%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
97%
87%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
100%
90%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
95%
85%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
97%
85%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
100%
87%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
90%
80%
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Hamstring Curl
3
10-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
1 reps
3 reps
92%
82%
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Hamstring Curl
3
10-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
1 reps
3 reps
95%
85%
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Hamstring Curl
3
10-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
1 reps
3 reps
97%
87%
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Hamstring Curl
3
10-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
92%
82%
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Hamstring Curl
3
10-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
1 reps
3 reps
95%
85%
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Hamstring Curl
3
10-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
1 reps
3 reps
97%
87%
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Hamstring Curl
3
10-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
1 reps
3 reps
100%
90%
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Hamstring Curl
3
10-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
95%
85%
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Hamstring Curl
3
10-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
1 reps
3 reps
97%
85%
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Hamstring Curl
3
10-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
1 reps
3 reps
100%
87%
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Hamstring Curl
3
10-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Hamstring Curl
3
10-12 reps
RPE 8
5
Plank (Weighted)
3
0.5-1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
1
5-10 reps
5-10 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
3
5-10 reps
5-10 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
3
5-10 reps
5-10 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
3
5-10 reps
5-10 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
3
5-10 reps
5-10 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
3
5-10 reps
5-10 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
3
5-10 reps
5-10 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
3
5-10 reps
5-10 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
3
5-10 reps
5-10 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
3
5-10 reps
5-10 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
3
5-10 reps
5-10 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
3
5-10 reps
5-10 reps
RPE 8
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Single Arm Iso Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Single Arm Iso Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Single Arm Iso Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Single Arm Iso Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Single Arm Iso Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Single Arm Iso Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Single Arm Iso Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Single Arm Iso Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Single Arm Iso Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Single Arm Iso Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Single Arm Iso Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Single Arm Iso Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Military Press (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77%
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Military Press (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Military Press (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Military Press (Barbell)
4
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Military Press (Barbell)
5
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Military Press (Barbell)
5
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Military Press (Barbell)
1
4
5 reps
5 reps
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Military Press (Barbell)
5
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Military Press (Barbell)
5
3 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Military Press (Barbell)
4
3 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Military Press (Barbell)
3
3 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Military Press (Barbell)
1
1 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 4
1
Barbell Row
4 Sets
6-10 Reps
@8
2
Lat Pulldown
4 Sets
8-12 Reps
@8
3
Single Arm Iso Row
3 Sets
10-12 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
8-12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
@9
3
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@9
5
Skull Crusher
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Bicep Curl (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
2
Squat (Barbell)
3 Sets
5-8 Reps
@8
3
Leg Press
3 Sets
8-10 Reps
@8
4
Hamstring Curl
3 Sets
10-12 Reps
@8
5
Plank (Weighted)
3 Sets
0.5-1 mins
@9
Day 3
1
Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Incline Bench Press (Barbell)
3 Sets
1 Set
5-10 Reps
5-10 Reps
@8
@9
3
Chest Press (Machine)
3 Sets
8-12 Reps
@9
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@9
Day 5
1
Squat (Barbell)
1 Set
2
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
@8
@8
3
Leg Extension
3 Sets
10-15 Reps
@8
4
Military Press (Barbell)
4 Sets
6-10 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8