Program Description
To gain strength
Program Overview
- LevelNovice
- GoalPowerlifting, Athletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 17, 2024 10:20
- Last EditedJun 18, 2025 08:44

Summary
**Camara Strength** is a comprehensive 12-week program designed to build your strength and power through a focused, three-day-per-week regimen. Each session emphasizes foundational barbell movements, including squats, deadlifts, and bench presses, ensuring you develop a strong physique while maximizing efficiency. With progressive overload principles, you'll be challenged to push your limits and track your progress effectively. Equip your garage gym and get ready to transform your strength game!
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)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Dip (Weighted)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 9.5
5
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
6
Pull-Up (Bodyweight)
2
8 reps
RPE 9.5
7
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
@9
@9.5
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
@9
@9.5
3
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
@9
@9.5
4
Calf Raise (Leg Press)1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9.5
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
@9
@9.5
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
@9
@9.5
3
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
@9
@9.5
4
Calf Raise (Leg Press)1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9.5
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7.5
@8
2
Bench Press (Barbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7.5
@8
@9
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
8 Reps
8 Reps
@8
@9
4
Dip (Weighted)1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@9.5
5
Lat Pulldown1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@8.5
6
Pull-Up (Bodyweight)2 Sets
8 Reps
@9.5
7
Calf Raise (Leg Press)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10