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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!
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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