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BoostcampPNG

High intensity low volume upper-lower-rest

by Vikas J.

Program Description

For squat: Get to 5-6 reps in each set before increasing weight. When increasing weight decrease reps to 3. Bench: Get to 8-10 reps, increase weight and decrease rep to 5. RDL: increase weight when 12 reps are achieved. Reduce reps to 8, and sets to 3 if required Barbell Ohp: min reps is 5. Increase weight when 5 sets of 8 reps are achieved. Last set/rep is almost on the edge. Dumbell ohp: 2 sets of 6-8 with challenging weight. 2 sets of 10-12 with moderate weight

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 25, 2026 12:37
  • Last Edited
    Feb 25, 2026 01:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Quadriceps
11.8%
Glutes
11.8%
Hamstrings
11.8%
Front Delts
8.4%
Abs
7.4%
Biceps
5.9%
Upper Back
5.9%
Lats
4.9%
Chest
4.4%
Middle Delts
4.4%
Rear Delts
3.9%
Adductors
3.2%
Forearms
2%
Lower Back
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
80%
2
Overhead Press (Dumbbell)
2
2
6-8 reps
8-10 reps
90%
80%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
80%
2
Overhead Press (Dumbbell)
2
2
6-8 reps
8-10 reps
90%
80%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
80%
2
Overhead Press (Dumbbell)
2
2
6-8 reps
8-10 reps
90%
80%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
80%
2
Overhead Press (Dumbbell)
2
2
6-8 reps
8-10 reps
90%
80%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
80%
2
Overhead Press (Dumbbell)
2
2
6-8 reps
8-10 reps
90%
80%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
80%
2
Overhead Press (Dumbbell)
2
2
6-8 reps
8-10 reps
90%
80%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
80%
2
Overhead Press (Dumbbell)
2
2
6-8 reps
8-10 reps
90%
80%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
80%
2
Overhead Press (Dumbbell)
2
2
6-8 reps
8-10 reps
90%
80%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
80%
2
Overhead Press (Dumbbell)
2
2
6-8 reps
8-10 reps
90%
80%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
80%
2
Overhead Press (Dumbbell)
2
2
6-8 reps
8-10 reps
90%
80%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
80%
2
Overhead Press (Dumbbell)
2
2
6-8 reps
8-10 reps
90%
80%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
80%
2
Overhead Press (Dumbbell)
2
2
6-8 reps
8-10 reps
90%
80%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
80%
2
Overhead Press (Dumbbell)
2
2
6-8 reps
8-10 reps
90%
80%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
80%
2
Overhead Press (Dumbbell)
2
2
6-8 reps
8-10 reps
90%
80%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
80%
2
Overhead Press (Dumbbell)
2
2
6-8 reps
8-10 reps
90%
80%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
80%
2
Overhead Press (Dumbbell)
2
2
6-8 reps
8-10 reps
90%
80%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5-8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5-8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5-8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5-8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5-8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5-8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5-8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5-8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5-8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5-8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5-8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5-8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5-8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5-8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5-8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5-8
5
Pullover (Dumbbell)
1
15-20 reps
RPE 8-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Spoto Press
3
12 reps
75%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Spoto Press
3
12 reps
75%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Spoto Press
3
12 reps
75%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Spoto Press
3
12 reps
75%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Spoto Press
3
12 reps
75%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Spoto Press
3
12 reps
75%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Spoto Press
3
12 reps
75%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Spoto Press
3
12 reps
75%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Spoto Press
3
12 reps
75%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Spoto Press
3
12 reps
75%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Spoto Press
3
12 reps
75%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Spoto Press
3
12 reps
75%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Spoto Press
3
12 reps
75%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Spoto Press
3
12 reps
75%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Spoto Press
3
12 reps
75%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Spoto Press
3
12 reps
75%
3
Bicep Curl (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Tricep Extension (Cable)
4
8-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
2
2
10-15 reps
20-24 reps
RPE 8
RPE 8
Week 1
1 / 16 Weeks
Day 2
1
Bench Press (Barbell)
5 Sets
6-8 Reps
80%
2
Overhead Press (Dumbbell)
2 Sets
2 Sets
6-8 Reps
8-10 Reps
90%
80%
3
Bicep Curl (Dumbbell)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@8.5
4
Tricep Extension (Cable)
4 Sets
8-15 Reps
@8-9
5
Rear Delt Fly (Dumbbell)
2 Sets
2 Sets
10-15 Reps
20-24 Reps
@8
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
80%
85%
90%
2
Squat (Paused)
3 Sets
5 Reps
75%
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7.5
4
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
5
Pullover (Dumbbell)
1 Set
15-20 Reps
@8-8.5
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
@8
2
Spoto Press
3 Sets
12 Reps
75%
3
Bicep Curl (Dumbbell)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@8.5
4
Tricep Extension (Cable)
4 Sets
8-15 Reps
@8-9
5
Rear Delt Fly (Dumbbell)
2 Sets
2 Sets
10-15 Reps
20-24 Reps
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7.5
4
Lat Pulldown
4 Sets
10 Reps
@7.5-8
5
Pullover (Dumbbell)
1 Set
15-20 Reps
@8-8.5