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Alex Leonidas Novice Program (AlphaDestiny)

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Program Description

This is a novice program designed for first year lifters. If you cannot bench 225×5, squat 315×5, and deadlift 405×5, then you are probably a novice lifter. A simple way to assess your training level is if you can still make linear progress workout to workout. If the answer is yes, then you’re a novice lifter. This means you must build your foundation with a simple program like this. So check your ego at the door, and prepare to make the best gains of your entire life.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 18, 2025 11:36
  • Last Edited
    Jun 25, 2025 04:44

Summary

The Alex Leonidas Novice Program is a comprehensive 12-week training plan designed for those ready to embark on their strength journey. Comprising three sessions per week, this program focuses on foundational lifts like the Box Squat, Overhead Press, and Trap Bar Deadlift, ensuring you build strength and confidence in your movements. Each workout is carefully structured to maximize muscle engagement while promoting proper form, making it perfect for beginners. Equip yourself with a full gym setup and get ready to transform your physique and elevate your lifting game!
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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
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Bench Press (Paused)
2
-
3
Pendlay Row
1
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Bodyweight overhead tricep extension
2
-
5
Preacher Curl (Barbell)
2
6-10 reps
RPE 8
6
Good Morning
2
-
7
Decline Sit Up (Weighted)
2
-
8
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
9
Sled Pushing
1
-
10
Overhead Press (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Cable Crunch
3
-
7
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Cable Crunch
3
-
7
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Cable Crunch
3
-
7
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Cable Crunch
3
-
7
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Cable Crunch
3
-
7
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Cable Crunch
3
-
7
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Standing Calf Raise
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Standing Calf Raise
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Standing Calf Raise
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Standing Calf Raise
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Standing Calf Raise
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Standing Calf Raise
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Cable Crunch
3
-
7
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Cable Crunch
3
-
7
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Cable Crunch
3
-
7
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Cable Crunch
3
-
7
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Cable Crunch
3
-
7
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
-
8
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Cable Crunch
3
-
7
Standing Calf Raise
1
1
15 reps
11 reps
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Box Squat (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
2
Overhead Press (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Trap Bar Deadlift
2 Sets
4-6 Reps
@8
4
Bench Press (Close Grip)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Chin-Up (Weighted)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@8
@9
6
Standing Calf Raise
1 Set
1 Set
8 Reps
6 Reps
@10
@10
7
Cable Crunch
3 Sets
-
Day 3
1
Box Squat (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
2
Floor Press (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Pendlay Row
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
4
Tricep Extension (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
5
Preacher Curl (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
6
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
7
Hanging Leg Raise
3 Sets
-
8
Standing Calf Raise
1 Set
1 Set
15 Reps
11 Reps
@10
@10
Day 1
1
Box Squat (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
2
Bench Press (Paused)
2 Sets
-
3
Pendlay Row
1 Set
1 Set
4-6 Reps
4-6 Reps
@8
@9
4
Bodyweight overhead tricep extension
2 Sets
-
5
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@8
6
Good Morning
2 Sets
-
7
Decline Sit Up (Weighted)
2 Sets
-
8
Standing Calf Raise
1 Set
1 Set
15 Reps
11 Reps
@10
@10
9
Sled Pushing
1 Set
-
10
Overhead Press (Barbell)
1 Set
-