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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 11, 2025 07:38
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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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
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
-