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Monster strength and size

by TSDLifts

Program Description

This program focus on the big 4 lifts (squat,bench,deadlift and overhead press) to help you gain more static strength and give your look the mass and size you’ve always wanted

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 09, 2025 05:18
  • Last Edited
    Oct 12, 2025 12:05

Summary

Unleash your inner beast with the **Monster Strength and Size** program! Over 12 weeks, you’ll tackle a challenging 4-day split designed to maximize your strength and muscle growth. Each session focuses on heavy compound lifts, such as deadlifts and military presses, combined with targeted accessory movements to ensure balanced development. With a full gym at your disposal, you’ll build serious power and size, pushing your limits every step of the way. Get ready to transform your physique and redefine your strength!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.7%
Abs
9%
Triceps
8.8%
Middle Delts
8.7%
Glutes
8.5%
Hamstrings
8%
Upper Back
7.9%
Quadriceps
7.7%
Lats
5.7%
Lower Back
5%
Chest
4.9%
Biceps
4.1%
Abductors
4%
Adductors
3.8%
Rear Delts
2.3%
Forearms
0.9%
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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
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 8-8.5
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
High Row
2
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
High Row
2
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 8-8.5
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
High Row
2
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
High Row
2
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 8-8.5
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
High Row
2
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
High Row
2
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 8-8.5
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
High Row
2
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
High Row
2
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 8-8.5
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
High Row
2
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
High Row
2
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 8-8.5
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
High Row
2
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
High Row
2
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Shoulder Press (Machine)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Highbar Paused Squats
5
3 reps
RPE 8
4
Stiff Leg Deadlift
3
1
6 reps
6 reps
RPE 8
-
5
Hack Squat
1
2
8 reps
10 reps
RPE 9
RPE 7.5
6
Leg Press (45 Degrees)
2
10 reps
RPE 8
7
Leg Extension
2
8-10 reps
RPE 8
8
Hamstring Curl
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Highbar Paused Squats
1
2
1 reps
3 reps
RPE 8-9.5
RPE 8-8.5
4
Stiff Leg Deadlift
3
1
6 reps
6 reps
RPE 8
-
5
Hack Squat
1
2
8 reps
10 reps
RPE 9
RPE 7.5
6
Leg Press (45 Degrees)
2
10 reps
RPE 8
7
Leg Extension
2
8-10 reps
RPE 8
8
Hamstring Curl
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Highbar Paused Squats
5
3 reps
RPE 8
4
Stiff Leg Deadlift
3
1
6 reps
6 reps
RPE 8
-
5
Hack Squat
1
2
8 reps
10 reps
RPE 9
RPE 7.5
6
Leg Press (45 Degrees)
2
10 reps
RPE 8
7
Leg Extension
2
8-10 reps
RPE 8
8
Hamstring Curl
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Highbar Paused Squats
1
2
1 reps
3 reps
RPE 8-9.5
RPE 8-8.5
4
Stiff Leg Deadlift
3
1
6 reps
6 reps
RPE 8
-
5
Hack Squat
1
2
8 reps
10 reps
RPE 9
RPE 7.5
6
Leg Press (45 Degrees)
2
10 reps
RPE 8
7
Leg Extension
2
8-10 reps
RPE 8
8
Hamstring Curl
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Highbar Paused Squats
5
3 reps
RPE 8
4
Stiff Leg Deadlift
3
1
6 reps
6 reps
RPE 8
-
5
Hack Squat
1
2
8 reps
10 reps
RPE 9
RPE 7.5
6
Leg Press (45 Degrees)
2
10 reps
RPE 8
7
Leg Extension
2
8-10 reps
RPE 8
8
Hamstring Curl
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Highbar Paused Squats
1
2
1 reps
3 reps
RPE 8-9.5
RPE 8-8.5
4
Stiff Leg Deadlift
3
1
6 reps
6 reps
RPE 8
-
5
Hack Squat
1
2
8 reps
10 reps
RPE 9
RPE 7.5
6
Leg Press (45 Degrees)
2
10 reps
RPE 8
7
Leg Extension
2
8-10 reps
RPE 8
8
Hamstring Curl
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Highbar Paused Squats
5
3 reps
RPE 8
4
Stiff Leg Deadlift
3
1
6 reps
6 reps
RPE 8
-
5
Hack Squat
1
2
8 reps
10 reps
RPE 9
RPE 7.5
6
Leg Press (45 Degrees)
2
10 reps
RPE 8
7
Leg Extension
2
8-10 reps
RPE 8
8
Hamstring Curl
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Highbar Paused Squats
1
2
1 reps
3 reps
RPE 8-9.5
RPE 8-8.5
4
Stiff Leg Deadlift
3
1
6 reps
6 reps
RPE 8
-
5
Hack Squat
1
2
8 reps
10 reps
RPE 9
RPE 7.5
6
Leg Press (45 Degrees)
2
10 reps
RPE 8
7
Leg Extension
2
8-10 reps
RPE 8
8
Hamstring Curl
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Highbar Paused Squats
5
3 reps
RPE 8
4
Stiff Leg Deadlift
3
1
6 reps
6 reps
RPE 8
-
5
Hack Squat
1
2
8 reps
10 reps
RPE 9
RPE 7.5
6
Leg Press (45 Degrees)
2
10 reps
RPE 8
7
Leg Extension
2
8-10 reps
RPE 8
8
Hamstring Curl
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Highbar Paused Squats
1
2
1 reps
3 reps
RPE 8-9.5
RPE 8-8.5
4
Stiff Leg Deadlift
3
1
6 reps
6 reps
RPE 8
-
5
Hack Squat
1
2
8 reps
10 reps
RPE 9
RPE 7.5
6
Leg Press (45 Degrees)
2
10 reps
RPE 8
7
Leg Extension
2
8-10 reps
RPE 8
8
Hamstring Curl
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Highbar Paused Squats
5
3 reps
RPE 8
4
Stiff Leg Deadlift
3
1
6 reps
6 reps
RPE 8
-
5
Hack Squat
1
2
8 reps
10 reps
RPE 9
RPE 7.5
6
Leg Press (45 Degrees)
2
10 reps
RPE 8
7
Leg Extension
2
8-10 reps
RPE 8
8
Hamstring Curl
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Highbar Paused Squats
1
2
1 reps
3 reps
RPE 8-9.5
RPE 8-8.5
4
Stiff Leg Deadlift
3
1
6 reps
6 reps
RPE 8
-
5
Hack Squat
1
2
8 reps
10 reps
RPE 9
RPE 7.5
6
Leg Press (45 Degrees)
2
10 reps
RPE 8
7
Leg Extension
2
8-10 reps
RPE 8
8
Hamstring Curl
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
2
Front Raise
2
15 reps
RPE 7.5
3
Close Grip Spotto Press
5
3 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Cable Fly
2
12-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
8
Cable Crunch
3
10 reps
-
9
Leg Raise (Captain's Chair)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
2
Front Raise
2
15 reps
RPE 7.5
3
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8-9.5
RPE 8-8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Cable Fly
2
12-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
8
Cable Crunch
3
10 reps
-
9
Leg Raise (Captain's Chair)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
2
Front Raise
2
15 reps
RPE 7.5
3
Close Grip Spotto Press
5
3 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Cable Fly
2
12-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
8
Cable Crunch
3
10 reps
-
9
Leg Raise (Captain's Chair)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
2
Front Raise
2
15 reps
RPE 7.5
3
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8-9.5
RPE 8-8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Cable Fly
2
12-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
8
Cable Crunch
3
10 reps
-
9
Leg Raise (Captain's Chair)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
2
Front Raise
2
15 reps
RPE 7.5
3
Close Grip Spotto Press
5
3 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Cable Fly
2
12-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
8
Cable Crunch
3
10 reps
-
9
Leg Raise (Captain's Chair)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
2
Front Raise
2
15 reps
RPE 7.5
3
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8-9.5
RPE 8-8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Cable Fly
2
12-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
8
Cable Crunch
3
10 reps
-
9
Leg Raise (Captain's Chair)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
2
Front Raise
2
15 reps
RPE 7.5
3
Close Grip Spotto Press
5
3 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Cable Fly
2
12-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
8
Cable Crunch
3
10 reps
-
9
Leg Raise (Captain's Chair)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
2
Front Raise
2
15 reps
RPE 7.5
3
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8-9.5
RPE 8-8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Cable Fly
2
12-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
8
Cable Crunch
3
10 reps
-
9
Leg Raise (Captain's Chair)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
2
Front Raise
2
15 reps
RPE 7.5
3
Close Grip Spotto Press
5
3 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Cable Fly
2
12-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
8
Cable Crunch
3
10 reps
-
9
Leg Raise (Captain's Chair)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
2
Front Raise
2
15 reps
RPE 7.5
3
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8-9.5
RPE 8-8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Cable Fly
2
12-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
8
Cable Crunch
3
10 reps
-
9
Leg Raise (Captain's Chair)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
2
Front Raise
2
15 reps
RPE 7.5
3
Close Grip Spotto Press
5
3 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Cable Fly
2
12-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
8
Cable Crunch
3
10 reps
-
9
Leg Raise (Captain's Chair)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
2
Front Raise
2
15 reps
RPE 7.5
3
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8-9.5
RPE 8-8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Cable Fly
2
12-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
8
Cable Crunch
3
10 reps
-
9
Leg Raise (Captain's Chair)
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@9-9.5
@8-8.5
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
High Row
2 Sets
8-10 Reps
@8
5
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@8
6
Incline Curl (Dumbbell)
2 Sets
15 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
15 Reps
-
Day 2
1
Seated Military Press (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@8.5-9
@8.5-9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Shoulder Press (Machine)
2 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Front Raise
3 Sets
15 Reps
-
6
Face Pull
4 Sets
15 Reps
-
7
Cable Crunch
3 Sets
10 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
20 Reps
-
Day 3
1
Hip Abductor (Machine)
3 Sets
15 Reps
-
2
Hip Adductor (Machine)
3 Sets
15 Reps
-
3
Highbar Paused Squats
5 Sets
3 Reps
@8
4
Stiff Leg Deadlift
3 Sets
1 Set
6 Reps
6 Reps
@8
-
5
Hack Squat
1 Set
2 Sets
8 Reps
10 Reps
@9
@7.5
6
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
7
Leg Extension
2 Sets
8-10 Reps
@8
8
Hamstring Curl
2 Sets
8-10 Reps
@8
Day 4
1
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7.5
2
Front Raise
2 Sets
15 Reps
@7.5
3
Close Grip Spotto Press
5 Sets
3 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
5
Seated Cable Fly
2 Sets
12-15 Reps
@8
6
Skull Crusher (Dumbbell)
4 Sets
10 Reps
@8
7
Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-12 Reps
@8
@8
8
Cable Crunch
3 Sets
10 Reps
-
9
Leg Raise (Captain's Chair)
3 Sets
20 Reps
-