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Upper lower garage gym powerbuilding

by Marco S.
4 athletes joined

Program Description

DISCLAIMER: I’M NOT A LICENSED COACH NOR A PHYSICIAN. SO, RUN THIS PROGRAM UNDER YOUR OWN RESPONSIBILITY AND AT YOUR OWN RISK This is an unfocused powerbuilding program. By “unfocused” I mean that it is not optimal for hypertrophy nor pure strength but tries to give results in both. Any session should last between 60 to 70 minutes. It is conceived for working people. It consists in three session per week, adopting basically the “upper/lower” scheme, trying to touch every muscle two times per microcicle. A microcycle could last from 7 to 12 days, so it is possible to train two times per week. Rest days between sessions are mandatory: at least one (24 hours). Cluster the 8+ reps sets if/when necessary but don't increase the weight until you can complete the prescribed reps in a straight set! I wouldn't recommend clusters for the pullover. PROGRESSION: provided you stay in the reps range prescribed, you can progress anyway you prefer: add weight (linear, one step forward, two back etc etc.); reps in the fashion you decide (double progression, dynamic double progression and the like). If you stale, change the way (example: pass from double progression to linear et similia). As you can see, intensity microcycles (with series of singles/triplets) are alternated with volume ones, changing the main movements. That should prevent the necessity of deloads. In case you want to deload, just cut out the isolation movements or 1/2 of the strip sets.

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 28, 2024 03:46
  • Last Edited
    Sep 28, 2024 12:25
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Behind-the-Neck Push Press
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
2
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
4A
Lying Tricep Extension (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Incline Curl (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Behind-the-Neck Push Press
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
2
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
4A
Lying Tricep Extension (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Incline Curl (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Behind-the-Neck Push Press
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
2
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
4A
Lying Tricep Extension (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Incline Curl (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Behind-the-Neck Push Press
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
2
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
4A
Lying Tricep Extension (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Incline Curl (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Behind-the-Neck Push Press
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
2
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
4A
Lying Tricep Extension (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Incline Curl (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Behind-the-Neck Push Press
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
2
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
4A
Lying Tricep Extension (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Incline Curl (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Behind-the-Neck Push Press
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
2
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
4A
Lying Tricep Extension (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Incline Curl (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Behind-the-Neck Push Press
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
2
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
4A
Lying Tricep Extension (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Incline Curl (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Behind-the-Neck Push Press
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
2
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
4A
Lying Tricep Extension (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Incline Curl (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Behind-the-Neck Push Press
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
2
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
4A
Lying Tricep Extension (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Incline Curl (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Behind-the-Neck Push Press
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
2
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
4A
Lying Tricep Extension (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Incline Curl (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Behind-the-Neck Push Press
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
2
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
4A
Lying Tricep Extension (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Incline Curl (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
1
1-3 reps
1-3 reps
3-5 reps
RPE 8
RPE 9
RPE 9
2
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
1
1-3 reps
1-3 reps
3-5 reps
RPE 8
RPE 9
RPE 9
2
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
1
1-3 reps
1-3 reps
3-5 reps
RPE 8
RPE 9
RPE 9
2
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
1
1-3 reps
1-3 reps
3-5 reps
RPE 8
RPE 9
RPE 9
2
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2B
Back Extension (Weighted)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
1
1
1
1-3 reps
1-3 reps
3-5 reps
RPE 8
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
2
1
1-3 reps
3-5 reps
RPE 8
RPE 8
2
Front Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Pull-Up (Weighted)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Back Extension (Weighted)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4C
Pullover (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Larsen Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Larsen Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Larsen Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Larsen Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Larsen Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Larsen Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Larsen Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Larsen Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Larsen Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Larsen Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Larsen Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1-2 reps
1-2 reps
2-5 reps
RPE 8
RPE 9
RPE 9
2
Larsen Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3A
Hang Power Clean
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
3B
Incline Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
4B
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 8
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
8-12 Reps
@8
@9
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Incline Curl (Dumbbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
4A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
8-12 Reps
@8
@9
@8
@9
3B
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9
4C
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@8
@9