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Brady’s strength program

by Brady D.
1 athletes joined

Program Description

**Brady’s Strength Program** is an 8-week, 8-day-per-week training regimen designed to build muscle and enhance strength through a focused upper body workout. Each session targets key muscle groups with compound movements like the bench press, weighted pull-ups, and dips, ensuring comprehensive development of the chest, back, and arms. With a mix of intensity levels and rep ranges, this program is perfect for lifters looking to push their limits and achieve noticeable gains. Get ready to elevate your strength and redefine your upper body!

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 08, 2026 07:14
  • Last Edited
    Feb 21, 2026 02:24
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.4%
Triceps
10.7%
Upper Back
9.7%
Quadriceps
9.4%
Hamstrings
8%
Glutes
7.7%
Chest
7%
Lats
7%
Biceps
5.7%
Middle Delts
5.4%
Abs
5%
Forearms
2%
Adductors
2%
Lower Back
2%
Abductors
2%
Calves
2%
Rear Delts
1.5%
Other
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
8-10 reps
RPE 8.5
RPE 7
2
Pendlay Row
3
8-10 reps
RPE 7.5
3
Kelso Shrug
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
3
8-12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8.5
8
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
8-10 reps
RPE 8.5
RPE 7
2
Pendlay Row
3
8-10 reps
RPE 7.5
3
Kelso Shrug
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
3
8-12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8.5
8
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
8-10 reps
RPE 8.5
RPE 7
2
Pendlay Row
3
8-10 reps
RPE 7.5
3
Kelso Shrug
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
3
8-12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8.5
8
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
8-10 reps
RPE 8.5
RPE 7
2
Pendlay Row
3
8-10 reps
RPE 7.5
3
Kelso Shrug
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
3
8-12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8.5
8
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
8-10 reps
RPE 8.5
RPE 7
2
Pendlay Row
3
8-10 reps
RPE 7.5
3
Kelso Shrug
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
3
8-12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8.5
8
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
8-10 reps
RPE 8.5
RPE 7
2
Pendlay Row
3
8-10 reps
RPE 7.5
3
Kelso Shrug
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
3
8-12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8.5
8
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
8-10 reps
RPE 8.5
RPE 7
2
Pendlay Row
3
8-10 reps
RPE 7.5
3
Kelso Shrug
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
3
8-12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8.5
8
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
8-10 reps
RPE 8.5
RPE 7
2
Pendlay Row
3
8-10 reps
RPE 7.5
3
Kelso Shrug
3
6-10 reps
RPE 7.5
4
Chest Press (Machine)
3
8-12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8.5
8
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Deadlift (Barbell)
3
3-6 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 7
4
Leg Extension
3
8-10 reps
RPE 7
5
Leg Curl
3
8-10 reps
RPE 7
6
Seated Calf Raise
3
15-20 reps
RPE 7.5
7
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Deadlift (Barbell)
3
3-6 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 7
4
Leg Extension
3
8-10 reps
RPE 7
5
Leg Curl
3
8-10 reps
RPE 7
6
Seated Calf Raise
3
15-20 reps
RPE 7.5
7
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Deadlift (Barbell)
3
3-6 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 7
4
Leg Extension
3
8-10 reps
RPE 7
5
Leg Curl
3
8-10 reps
RPE 7
6
Seated Calf Raise
3
15-20 reps
RPE 7.5
7
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Deadlift (Barbell)
3
3-6 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 7
4
Leg Extension
3
8-10 reps
RPE 7
5
Leg Curl
3
8-10 reps
RPE 7
6
Seated Calf Raise
3
15-20 reps
RPE 7.5
7
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Deadlift (Barbell)
3
3-6 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 7
4
Leg Extension
3
8-10 reps
RPE 7
5
Leg Curl
3
8-10 reps
RPE 7
6
Seated Calf Raise
3
15-20 reps
RPE 7.5
7
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Deadlift (Barbell)
3
3-6 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 7
4
Leg Extension
3
8-10 reps
RPE 7
5
Leg Curl
3
8-10 reps
RPE 7
6
Seated Calf Raise
3
15-20 reps
RPE 7.5
7
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Deadlift (Barbell)
3
3-6 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 7
4
Leg Extension
3
8-10 reps
RPE 7
5
Leg Curl
3
8-10 reps
RPE 7
6
Seated Calf Raise
3
15-20 reps
RPE 7.5
7
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Deadlift (Barbell)
3
3-6 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 7
4
Leg Extension
3
8-10 reps
RPE 7
5
Leg Curl
3
8-10 reps
RPE 7
6
Seated Calf Raise
3
15-20 reps
RPE 7.5
7
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
20 reps
RPE 7
2
Broad Jump
2
10 reps
RPE 7
3
Side Plank
2
12 reps
RPE 7
4
Ab Wheel
2
15 reps
RPE 7
5
Russian Twist (Dumbbell)
2
35 reps
RPE 6.5
6
Pike Push Up
2
6 reps
RPE 8
7
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
8
Push Up
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
20 reps
RPE 7
2
Broad Jump
2
10 reps
RPE 7
3
Side Plank
2
12 reps
RPE 7
4
Ab Wheel
2
15 reps
RPE 7
5
Russian Twist (Dumbbell)
2
35 reps
RPE 6.5
6
Pike Push Up
2
6 reps
RPE 8
7
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
8
Push Up
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
20 reps
RPE 7
2
Broad Jump
2
10 reps
RPE 7
3
Side Plank
2
12 reps
RPE 7
4
Ab Wheel
2
15 reps
RPE 7
5
Russian Twist (Dumbbell)
2
35 reps
RPE 6.5
6
Pike Push Up
2
6 reps
RPE 8
7
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
8
Push Up
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
20 reps
RPE 7
2
Broad Jump
2
10 reps
RPE 7
3
Side Plank
2
12 reps
RPE 7
4
Ab Wheel
2
15 reps
RPE 7
5
Russian Twist (Dumbbell)
2
35 reps
RPE 6.5
6
Pike Push Up
2
6 reps
RPE 8
7
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
8
Push Up
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
20 reps
RPE 7
2
Broad Jump
2
10 reps
RPE 7
3
Side Plank
2
12 reps
RPE 7
4
Ab Wheel
2
15 reps
RPE 7
5
Russian Twist (Dumbbell)
2
35 reps
RPE 6.5
6
Pike Push Up
2
6 reps
RPE 8
7
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
8
Push Up
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
20 reps
RPE 7
2
Broad Jump
2
10 reps
RPE 7
3
Side Plank
2
12 reps
RPE 7
4
Ab Wheel
2
15 reps
RPE 7
5
Russian Twist (Dumbbell)
2
35 reps
RPE 6.5
6
Pike Push Up
2
6 reps
RPE 8
7
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
8
Push Up
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
20 reps
RPE 7
2
Broad Jump
2
10 reps
RPE 7
3
Side Plank
2
12 reps
RPE 7
4
Ab Wheel
2
15 reps
RPE 7
5
Russian Twist (Dumbbell)
2
35 reps
RPE 6.5
6
Pike Push Up
2
6 reps
RPE 8
7
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
8
Push Up
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
20 reps
RPE 7
2
Broad Jump
2
10 reps
RPE 7
3
Side Plank
2
12 reps
RPE 7
4
Ab Wheel
2
15 reps
RPE 7
5
Russian Twist (Dumbbell)
2
35 reps
RPE 6.5
6
Pike Push Up
2
6 reps
RPE 8
7
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
8
Push Up
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10-15 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Lat Pulldown
3
15-20 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7
6
Upright Row (Dumbbell)
3
10-15 reps
RPE 7
7
Lateral Raise (Cable)
3
10-15 reps
RPE 7
8
External Shoulder Rotation
3
8-10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10-15 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Lat Pulldown
3
15-20 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7
6
Upright Row (Dumbbell)
3
10-15 reps
RPE 7
7
Lateral Raise (Cable)
3
10-15 reps
RPE 7
8
External Shoulder Rotation
3
8-10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10-15 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Lat Pulldown
3
15-20 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7
6
Upright Row (Dumbbell)
3
10-15 reps
RPE 7
7
Lateral Raise (Cable)
3
10-15 reps
RPE 7
8
External Shoulder Rotation
3
8-10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10-15 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Lat Pulldown
3
15-20 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7
6
Upright Row (Dumbbell)
3
10-15 reps
RPE 7
7
Lateral Raise (Cable)
3
10-15 reps
RPE 7
8
External Shoulder Rotation
3
8-10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10-15 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Lat Pulldown
3
15-20 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7
6
Upright Row (Dumbbell)
3
10-15 reps
RPE 7
7
Lateral Raise (Cable)
3
10-15 reps
RPE 7
8
External Shoulder Rotation
3
8-10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10-15 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Lat Pulldown
3
15-20 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7
6
Upright Row (Dumbbell)
3
10-15 reps
RPE 7
7
Lateral Raise (Cable)
3
10-15 reps
RPE 7
8
External Shoulder Rotation
3
8-10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10-15 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Lat Pulldown
3
15-20 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7
6
Upright Row (Dumbbell)
3
10-15 reps
RPE 7
7
Lateral Raise (Cable)
3
10-15 reps
RPE 7
8
External Shoulder Rotation
3
8-10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10-15 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Lat Pulldown
3
15-20 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7
6
Upright Row (Dumbbell)
3
10-15 reps
RPE 7
7
Lateral Raise (Cable)
3
10-15 reps
RPE 7
8
External Shoulder Rotation
3
8-10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Leg Press
3
15-20 reps
RPE 7
3
Leg Extension
3
15-20 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
15-20 reps
RPE 7
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Leg Press
3
15-20 reps
RPE 7
3
Leg Extension
3
15-20 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
15-20 reps
RPE 7
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Leg Press
3
15-20 reps
RPE 7
3
Leg Extension
3
15-20 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
15-20 reps
RPE 7
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Leg Press
3
15-20 reps
RPE 7
3
Leg Extension
3
15-20 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
15-20 reps
RPE 7
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Leg Press
3
15-20 reps
RPE 7
3
Leg Extension
3
15-20 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
15-20 reps
RPE 7
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Leg Press
3
15-20 reps
RPE 7
3
Leg Extension
3
15-20 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
15-20 reps
RPE 7
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Leg Press
3
15-20 reps
RPE 7
3
Leg Extension
3
15-20 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
15-20 reps
RPE 7
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Leg Press
3
15-20 reps
RPE 7
3
Leg Extension
3
15-20 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
15-20 reps
RPE 7
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
8
Seated Calf Raise
3
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 6.5
3
Chest Press (Machine)
1
2
4-6 reps
8-12 reps
RPE 8
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 7
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 7
RPE 7
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 6.5
3
Chest Press (Machine)
1
2
4-6 reps
8-12 reps
RPE 8
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 7
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 7
RPE 7
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 6.5
3
Chest Press (Machine)
1
2
4-6 reps
8-12 reps
RPE 8
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 7
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 7
RPE 7
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 6.5
3
Chest Press (Machine)
1
2
4-6 reps
8-12 reps
RPE 8
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 7
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 7
RPE 7
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 6.5
3
Chest Press (Machine)
1
2
4-6 reps
8-12 reps
RPE 8
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 7
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 7
RPE 7
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 6.5
3
Chest Press (Machine)
1
2
4-6 reps
8-12 reps
RPE 8
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 7
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 7
RPE 7
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 6.5
3
Chest Press (Machine)
1
2
4-6 reps
8-12 reps
RPE 8
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 7
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 7
RPE 7
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
RPE 8
RPE 6.5
3
Chest Press (Machine)
1
2
4-6 reps
8-12 reps
RPE 8
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 7
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 7
RPE 7
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
3-5 Reps
8-10 Reps
@8.5
@7
2
Pendlay Row
3 Sets
8-10 Reps
@7.5
3
Kelso Shrug
3 Sets
6-10 Reps
@7.5
4
Chest Press (Machine)
3 Sets
8-12 Reps
@7.5
5
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@7.5
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8.5
8
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
@8
2
Deadlift (Barbell)
3 Sets
3-6 Reps
@8
3
Leg Press
3 Sets
10-15 Reps
@7
4
Leg Extension
3 Sets
8-10 Reps
@7
5
Leg Curl
3 Sets
8-10 Reps
@7
6
Seated Calf Raise
3 Sets
15-20 Reps
@7.5
7
Back Extension (Weighted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7
@8
Day 4
1
Pendlay Row
3 Sets
10-15 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
10-15 Reps
@7
3
Seated Row (Cable)
3 Sets
8-12 Reps
@7
4
Lat Pulldown
3 Sets
15-20 Reps
@7
5
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@7
6
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@7
7
Lateral Raise (Cable)
3 Sets
10-15 Reps
@7
8
External Shoulder Rotation
3 Sets
8-10 Reps
@6.5
Day 5
1
Squat (Barbell)
3 Sets
8-12 Reps
@7.5
2
Leg Press
3 Sets
15-20 Reps
@7
3
Leg Extension
3 Sets
15-20 Reps
@7
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
5
Leg Curl
3 Sets
15-20 Reps
@7
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
8
Seated Calf Raise
3 Sets
15-20 Reps
@7
Day 6
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
@8
@6.5
3
Chest Press (Machine)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@8
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@7
5
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@7.5
6
Hammer Curl (Dumbbell)
1 Set
2 Sets
8-12 Reps
12-15 Reps
@7
@7
7
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@8
8
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@7
Day 3
1
Box Jump
2 Sets
20 Reps
@7
2
Broad Jump
2 Sets
10 Reps
@7
3
Side Plank
2 Sets
12 Reps
@7
4
Ab Wheel
2 Sets
15 Reps
@7
5
Russian Twist (Dumbbell)
2 Sets
35 Reps
@6.5
6
Pike Push Up
2 Sets
6 Reps
@8
7
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7.5
8
Push Up
3 Sets
20 Reps
@7