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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
    Jun 18, 2025 09:12

Summary

Unlock your potential with this 12-week Strength and Hypertrophy program, designed for five days of focused training each week. This comprehensive plan targets all major muscle groups, utilizing a mix of compound and isolation exercises to maximize strength gains and muscle growth. With a full gym at your disposal, you'll engage in effective workouts like Barbell Rows, Bench Presses, and Bicep Curls, ensuring you push your limits and achieve your fitness goals. Get ready to transform your physique and elevate your lifting game!
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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
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