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Taylormade Six Day Strength and Size

by Richard T.
1 athletes joined

Program Description

Increase overall strength in the Core 4 barbell lifts, with extra focus on squats and overhead press. Use’s linear progression on main lift and double progression on accessories. Make sure to eat and rest plenty due to the high frequency. If more rest is needed, skip the second squat and overhead press days.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 02, 2024 06:59
  • Last Edited
    Jun 16, 2024 03:23

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.3%
Quadriceps
13.3%
Biceps
11.1%
Lats
9.6%
Upper Back
9.6%
Glutes
7.8%
Front Delts
6.7%
Triceps
6.7%
Middle Delts
5.6%
Chest
5.6%
Lower Back
4.4%
Abs
3.7%
Adductors
1.5%
Forearms
1.1%
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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
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Hack Squat
3 Sets
8-12 Reps
@7
3
Leg Curl
3 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
60%
2
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@7
5
Hammer Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
Day 6
1
Overhead Press (Barbell)
3 Sets
5 Reps
60%
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7