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Slow and Steady

by Brennan O.
1 athletes joined
5.0
(1 rating)

Program Description

Gradual increase in weights. Focus on slow and steady motion of the weight during reps.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 23, 2024 07:34
  • Last Edited
    Jun 18, 2025 10:02

Summary

Embark on a transformative 12-week journey with "Slow and Steady," designed for those looking to build strength and muscle through a methodical approach. This program features four training days each week, focusing on compound movements and supersets to maximize efficiency and results. With a blend of exercises targeting the back, shoulders, arms, legs, chest, and triceps, you’ll develop a balanced physique while honing your lifting technique. Equip your garage gym and get ready to elevate your training—consistency is key, and your progress starts here!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15%
Triceps
12.1%
Front Delts
10.7%
Middle Delts
8.7%
Chest
8.4%
Lats
8.1%
Quadriceps
7.2%
Biceps
6.6%
Hamstrings
6.6%
Glutes
5.8%
Calves
4.3%
Rear Delts
3.5%
Lower Back
1.7%
Adductors
0.6%
Forearms
0.3%
Abs
0.3%
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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
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
6 reps
RPE 9.5
1B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
2
Squat (Barbell)
1
6 reps
RPE 9.5
3
Lying Leg Curl
2
6 reps
RPE 9.5
4
Standing Calf Raise
3
6 reps
RPE 9.5
5
Pec Fly (Dumbbell)
2
6 reps
RPE 9.5
6
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
7
Dip (Weighted)
2
8 reps
RPE 9.5
8A
Dip (Weighted)
1
8 reps
RPE 9.5
8B
V-Handle Tricep Pushdown (Cable)
1
8 reps
RPE 9.5
9
Incline Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
6 reps
RPE 9.5
1B
Chin-Up (Weighted)
2
6 reps
RPE 9.5
2
Barbell Row
2
6 reps
RPE 9.5
3A
Shrug (Barbell)
2
8 reps
RPE 9.5
3B
Upright Row (Barbell)
2
8 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
4B
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
5
Lying Rear Lateral Raise
2
8 reps
RPE 9.5
6
Bicep Curl (Barbell)
1
8 reps
RPE 9.5
7
Concentration Curl
2
8 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 2
1A
Pull-Up (Weighted)
2 Sets
6 Reps
@9.5
1B
Chin-Up (Weighted)
2 Sets
6 Reps
@9.5
2
Barbell Row
2 Sets
6 Reps
@9.5
3A
Shrug (Barbell)
2 Sets
8 Reps
@9.5
3B
Upright Row (Barbell)
2 Sets
8 Reps
@9.5
4A
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@9.5
4B
Standing Shoulder Press (Dumbbell)
2 Sets
8 Reps
@9.5
5
Lying Rear Lateral Raise
2 Sets
8 Reps
@9.5
6
Bicep Curl (Barbell)
1 Set
8 Reps
@9.5
7
Concentration Curl
2 Sets
8 Reps
@9.5
Day 1
1A
Front Squat (Barbell)
2 Sets
6 Reps
@9.5
1B
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
@9.5
2
Squat (Barbell)
1 Set
6 Reps
@9.5
3
Lying Leg Curl
2 Sets
6 Reps
@9.5
4
Standing Calf Raise
3 Sets
6 Reps
@9.5
5
Pec Fly (Dumbbell)
2 Sets
6 Reps
@9.5
6
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@9.5
7
Dip (Weighted)
2 Sets
8 Reps
@9.5
8A
Dip (Weighted)
1 Set
8 Reps
@9.5
8B
V-Handle Tricep Pushdown (Cable)
1 Set
8 Reps
@9.5
9
Incline Tricep Extension (Dumbbell)
2 Sets
8 Reps
@9.5
Day 3
1A
Front Squat (Barbell)
2 Sets
6 Reps
@9.5
1B
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
@9.5
2
Squat (Barbell)
1 Set
6 Reps
@9.5
3
Lying Leg Curl
2 Sets
6 Reps
@9.5
4
Standing Calf Raise
3 Sets
6 Reps
@9.5
5
Pec Fly (Dumbbell)
2 Sets
6 Reps
@9.5
6
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@9.5
7
Dip (Weighted)
2 Sets
8 Reps
@9.5
8A
Dip (Weighted)
1 Set
8 Reps
@9.5
8B
V-Handle Tricep Pushdown (Cable)
1 Set
8 Reps
@9.5
9
Incline Tricep Extension (Dumbbell)
2 Sets
8 Reps
@9.5
Day 4
1A
Pull-Up (Weighted)
2 Sets
6 Reps
@9.5
1B
Chin-Up (Weighted)
2 Sets
6 Reps
@9.5
2
Barbell Row
2 Sets
6 Reps
@9.5
3A
Shrug (Barbell)
2 Sets
8 Reps
@9.5
3B
Upright Row (Barbell)
2 Sets
8 Reps
@9.5
4A
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@9.5
4B
Standing Shoulder Press (Dumbbell)
2 Sets
8 Reps
@9.5
5
Lying Rear Lateral Raise
2 Sets
8 Reps
@9.5
6
Bicep Curl (Barbell)
1 Set
8 Reps
@9.5
7
Concentration Curl
2 Sets
8 Reps
@9.5