logo
BoostcampPNG

5 Day Strongbuilding

by Fernando P.

Program Description

This program was designed with the goal of increasing strength and power, while also building an aesthetic physique simultaneously.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 14, 2025 03:08
  • Last Edited
    Jun 18, 2025 08:04

Summary

Unlock your potential with the 5 Day Strongbuilding program, a comprehensive 12-week journey designed to enhance your strength and muscle mass. This program features five intense training sessions each week, focusing on compound movements and supersets to maximize your gains. With a full gym setup, you'll tackle exercises like barbell squats, weighted dips, and lunges, ensuring a well-rounded approach to building a powerful physique. Get ready to push your limits and transform your strength with every rep!
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
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)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
2
24 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Sissy Squat
3
8-12 reps
RPE 8.5
3C
Straight Leg Calf Raise
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 9
2A
Underhand Lat Pulldown
3
8-10 reps
RPE 8.5
2B
Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3A
Hammer Curl
3
8-10 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8.5
2B
Hanging Leg Raise
3
10-15 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
3A
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
3B
Pullover (EZ Bar)
3
10-15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
4B
Calf Raise (Leg Press)
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8.5
3A
Face Pull
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Walking Lunge (Dumbbell)
2 Sets
24 Reps
@8
3A
Seated Hamstring Curl
3 Sets
8-12 Reps
@8.5
3B
Sissy Squat
3 Sets
8-12 Reps
@8.5
3C
Straight Leg Calf Raise
3 Sets
10-15 Reps
@8.5
Day 2
1
Dip (Weighted)
5 Sets
5 Reps
@9
2A
Underhand Lat Pulldown
3 Sets
8-10 Reps
@8.5
2B
Dip (Bodyweight)
3 Sets
8-12 Reps
@8.5
3A
Hammer Curl
3 Sets
8-10 Reps
@9
3B
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
@9
4
Cable Crunch
3 Sets
8-12 Reps
@9
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@8.5
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8.5
3A
Seated Hamstring Curl
3 Sets
8-12 Reps
@8.5
3B
Pullover (EZ Bar)
3 Sets
10-15 Reps
@8.5
4A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8.5
4B
Calf Raise (Leg Press)
3 Sets
8-15 Reps
@9
Day 3
1
Pull-Up (Weighted)
5 Sets
5 Reps
@9
2A
Chin-Up (Bodyweight)
3 Sets
8-15 Reps
@8.5
2B
Hanging Leg Raise
3 Sets
10-15 Reps
@8.5
3A
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9
3B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8.5
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
@8.5
2
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3A
Face Pull
3 Sets
8-12 Reps
@9
3B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8.5
5
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@8.5