5.0
(1 rating)
Program Description
5 day split; Upper Back Squat+ Arms Chest/shoulder Deadlift+ This program uses Alex Bromley's week-to-week self-regulation method from Bullmastiff for the OHP, squat, deadlift, and bench. you can look up how that works. AMRAP at the end of main movements (this is for that self-regulation thing) the end of the program is meant to lead into a peak, into gym lift pr take an extra 2 weeks to hit some higher %s and another week to rest before the big attempt. if you have a shitty workout or week go back to the previous workout or week. for next week. *****note: I have a partially paralyzed left tricep so I don't take bench or ohp seriously as I cannot make gains. Therefore, they are not paid as much attention to.
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJul 30, 2024 02:13
- Last EditedAug 21, 2024 11:15
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
Pull-Up (Bodyweight)
5
5-8 reps
RPE 7
2
Kroc Row
4
5 reps
75%
3
Reverse Grip Lat-Pulldown
3
8-12 reps
RPE 9
4
High Row
3
12-15 reps
RPE 8
5
Single Arm Row (Cable)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5-8 reps
RPE 7
2
Bent Over Row (Barbell)
4
6 reps
75%
3
Reverse Grip Lat-Pulldown
3
8-12 reps
RPE 9
4
High Row
3
12-15 reps
RPE 8
5
Single Arm Row (Cable)
3
6-8 reps
RPE 8
6
Rear Delt Fly (Cable)
3
18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5-8 reps
RPE 7
2
Kroc Row
4
7 reps
75%
3
Reverse Grip Lat-Pulldown
3
8-12 reps
RPE 9
4
High Row
3
12-15 reps
RPE 8
5
Single Arm Row (Cable)
3
6-8 reps
RPE 8
6
Rear Delt Fly (Cable)
4
18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-8 reps
RPE 7
2
Bent Over Row (Barbell)
4
8 reps
75%
3
Reverse Grip Lat-Pulldown
3
8-12 reps
RPE 9
4
High Row
3
12-15 reps
RPE 8
5
Single Arm Row (Cable)
3
6-8 reps
RPE 8
6
Rear Delt Fly (Cable)
2
18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5-8 reps
RPE 7
2
Kroc Row
4
5 reps
83%
3
Reverse Grip Lat-Pulldown
3
8-12 reps
RPE 9
4
High Row
3
12-15 reps
RPE 8
5
Single Arm Row (Cable)
3
6-8 reps
RPE 8
6
Rear Delt Fly (Cable)
3
18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5-8 reps
RPE 7
2
Bent Over Row (Barbell)
4
6 reps
83%
3
Reverse Grip Lat-Pulldown
3
8-12 reps
RPE 9
4
High Row
3
12-15 reps
RPE 8
5
Single Arm Row (Cable)
3
6-8 reps
RPE 8
6
Rear Delt Fly (Cable)
3
18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5-8 reps
RPE 7
2
Kroc Row
4
7 reps
83%
3
Reverse Grip Lat-Pulldown
3
8-12 reps
RPE 9
4
High Row
3
12-15 reps
RPE 8
5
Single Arm Row (Cable)
3
6-8 reps
RPE 8
6
Rear Delt Fly (Cable)
3
18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5-8 reps
RPE 7
2
Bent Over Row (Barbell)
4
8 reps
83%
3
Reverse Grip Lat-Pulldown
3
8-12 reps
RPE 9
4
High Row
3
12-15 reps
RPE 8
5
Single Arm Row (Cable)
3
6-8 reps
RPE 8
6
Rear Delt Fly (Cable)
3
18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5-8 reps
RPE 7
2
Kroc Row
4
8 reps
83%
3
Reverse Grip Lat-Pulldown
3
8-12 reps
RPE 9
4
High Row
3
12-15 reps
RPE 8
5
Single Arm Row (Cable)
3
6-8 reps
RPE 8
6
Rear Delt Fly (Cable)
3
18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5-8 reps
RPE 7
2
Kroc Row
3
5 reps
92%
3
Reverse Grip Lat-Pulldown
3
8-12 reps
RPE 9
4
High Row
3
12-15 reps
RPE 8
5
Single Arm Row (Cable)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5-8 reps
RPE 7
2
Kroc Row
3
5 reps
92%
3
Reverse Grip Lat-Pulldown
3
8-12 reps
RPE 9
4
High Row
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5-8 reps
RPE 7
2
Kroc Row
3
5 reps
92%
3
Reverse Grip Lat-Pulldown
3
8-12 reps
RPE 9
4
High Row
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Romanian Deadlift (Barbell)
3
6 reps
60%
3
Hack Squat
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
2
10-15 reps
RPE 8
5
Leg Curl
2
10-15 reps
RPE 8
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Romanian Deadlift (Barbell)
3
7 reps
60%
3
Hack Squat
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
2
10-15 reps
RPE 8
5
Leg Curl
2
10-15 reps
RPE 8
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Romanian Deadlift (Barbell)
3
8 reps
60%
3
Hack Squat
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
2
10-15 reps
RPE 8
5
Leg Curl
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
4
4 reps
63%
3
Hack Squat
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
2
10-15 reps
RPE 8
5
Leg Curl
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
4
5 reps
63%
3
Hack Squat
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
2
10-15 reps
RPE 8
5
Leg Curl
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
4
6 reps
63%
3
Hack Squat
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
2
10-15 reps
RPE 8
5
Leg Curl
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
80%
2
Romanian Deadlift (Barbell)
3
5 reps
65%
3
Hack Squat
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Leg Extension
2
10-15 reps
RPE 8
5
Leg Curl
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
65%
3
Hack Squat
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Leg Extension
2
10-15 reps
RPE 8
5
Leg Curl
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
65%
3
Hack Squat
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Leg Extension
2
10-15 reps
RPE 8
5
Leg Curl
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
55%
3
Safety Bar Squat
1
10 reps
35%
4
Hack Squat
2
6 reps
RPE 6.5
5
Leg Extension
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
85%
2
Romanian Deadlift (Barbell)
2
6 reps
65%
3
Safety Bar Squat
1
8 reps
36%
4
Hack Squat
2
6 reps
RPE 6.5
5
Leg Extension
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Romanian Deadlift (Barbell)
2
6 reps
65%
3
Safety Bar Squat
1
8 reps
36%
4
Hack Squat
2
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 7
4
Seated Chest Fly (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Incline Bench Press (Dumbbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
4
Seated Military Press (Smith Machine)
3
10 reps
RPE 7
5
Seated Chest Fly (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
8
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 7
4
Seated Chest Fly (Cable)
4
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
4
5 reps
75%
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 7
4
Seated Chest Fly (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
4
5 reps
75%
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 7
4
Seated Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
4
5 reps
75%
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 7
4
Seated Chest Fly (Cable)
4
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Overhead Press (Barbell)
5
4 reps
80%
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 7
4
Seated Chest Fly (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Overhead Press (Barbell)
5
4 reps
80%
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 7
4
Seated Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Overhead Press (Barbell)
5
4 reps
80%
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 7
4
Seated Chest Fly (Cable)
4
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Overhead Press (Barbell)
6
3 reps
85%
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 7
4
Seated Chest Fly (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Overhead Press (Barbell)
6
6 reps
85%
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 7
4
Seated Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Overhead Press (Barbell)
6
6 reps
85%
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 7
4
Seated Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5 reps
RPE 8
2
French Press
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5 reps
RPE 8
2
French Press
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5 reps
RPE 8
2
French Press
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5 reps
RPE 8
2
French Press
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5 reps
RPE 8
2
French Press
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5 reps
RPE 8
2
French Press
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5 reps
RPE 8
2
French Press
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5 reps
RPE 8
2
French Press
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5 reps
RPE 8
2
French Press
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5 reps
RPE 8
2
French Press
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 10
5
Seated Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5 reps
RPE 8
2
French Press
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 10
5
Seated Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5 reps
RPE 8
2
French Press
3
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
15 reps
RPE 10
5
Seated Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 7
4
Seated Chest Fly (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Safety Bar Squat
3
8 reps
35%
3
Deadlift (Paused)
2
5 reps
70%
4
Hamstring Curl
3
12 reps
RPE 8
5
Single Arm Deadlift
2
5 reps
45%
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
80%
2
Deadlift (Barbell)
3
6 reps
65%
3
Safety Bar Squat
3
8 reps
35%
4
Deadlift (Paused)
2
5 reps
70%
5
Hamstring Curl
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
85%
2
Deadlift (Barbell)
4
5 reps
70%
3
Safety Bar Squat
3
8 reps
37%
4
Hamstring Curl
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
4
5 reps
70%
3
Safety Bar Squat
3
8 reps
37%
4
Hamstring Curl
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Safety Bar Squat
3
8 reps
37%
3
Hamstring Curl
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Safety Bar Squat
3
8 reps
37%
3
Hamstring Curl
2
12 reps
RPE 8
4
Back Extension
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
85%
2
Deadlift (Barbell)
5
3 reps
75%
3
Single Arm Deadlift
2
3 reps
50%
4
Safety Bar Squat
3
8 reps
37%
5
Hamstring Curl
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Single Arm Deadlift
2
3 reps
50%
3
Safety Bar Squat
3
8 reps
37%
4
Hamstring Curl
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
3
2 reps
83%
3
Safety Bar Squat
3
6 reps
37%
4
Shrug (Barbell)
3
5 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
95%
2
Deadlift (Barbell)
3
2 reps
87%
3
Safety Bar Squat
3
6 reps
37%
4
Shrug (Barbell)
3
5 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
97.5%
2
Safety Bar Squat
3
6 reps
37%
3
Shrug (Barbell)
2
5 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Safety Bar Squat
3
8 reps
35%
3
Deadlift (Paused)
2
5 reps
70%
4
Hamstring Curl
2
12 reps
RPE 8
5
Single Arm Deadlift
2
5 reps
40%
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)5 Sets
5-8 Reps
@7
2
Kroc Row4 Sets
5 Reps
75%
3
Reverse Grip Lat-Pulldown3 Sets
8-12 Reps
@9
4
High Row3 Sets
12-15 Reps
@8
5
Single Arm Row (Cable)3 Sets
6-8 Reps
@8
Day 2
1
Squat (Barbell)3 Sets
6 Reps
65%
2
Romanian Deadlift (Barbell)3 Sets
6 Reps
60%
3
Hack Squat2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Leg Extension2 Sets
10-15 Reps
@8
5
Leg Curl2 Sets
10-15 Reps
@8
6
Back Extension2 Sets
8-12 Reps
@7
Day 3
1
Bench Press (Barbell)3 Sets
6 Reps
70%
2
Overhead Press (Barbell)3 Sets
6 Reps
70%
3
Seated Military Press (Smith Machine)3 Sets
10 Reps
@7
4
Seated Chest Fly (Cable)2 Sets
12 Reps
@8
5
Lateral Raise (Cable)3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)3 Sets
6 Reps
@8
7
Push Up1 Set
AMRAP
@10
Day 4
1
Bicep Curl (Dumbbell)3 Sets
5 Reps
@8
2
French Press3 Sets
12 Reps
@8
3
Reverse Bicep Curl (EZ Bar)3 Sets
12 Reps
@8
4
Tricep Extension (Cable)3 Sets
15 Reps
@10
5
Seated Calf Raise3 Sets
10 Reps
@8
Day 5
1
Bench Press (Barbell)3 Sets
6 Reps
70%
2
Overhead Press (Barbell)3 Sets
6 Reps
70%
3
Seated Military Press (Smith Machine)3 Sets
10 Reps
@7
4
Seated Chest Fly (Cable)2 Sets
12 Reps
@8
5
Lateral Raise (Cable)3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)3 Sets
6 Reps
@8
7
Push Up1 Set
AMRAP
@10
Day 6
1
Deadlift (Barbell)3 Sets
6 Reps
65%
2
Safety Bar Squat3 Sets
8 Reps
35%
3
Deadlift (Paused)2 Sets
5 Reps
70%
4
Hamstring Curl2 Sets
12 Reps
@8
5
Single Arm Deadlift2 Sets
5 Reps
40%
6
Bulgarian Split Squat (Dumbbell)1 Set
AMRAP
@10