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Fishbowl Method

by Robert M.
3 athletes joined

Program Description

To get as big as a fish

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 13, 2025 12:58
  • Last Edited
    Oct 28, 2025 10:38

Summary

Unlock your strength potential with the Fishbowl Method, a comprehensive 16-week program designed for serious lifters looking to elevate their game. Committing to five days a week, you'll engage in a variety of barbell and machine exercises targeting all major muscle groups, ensuring balanced development and enhanced performance. Each session is meticulously crafted to challenge your limits, incorporating progressive overload principles to build strength and muscle. Get ready to transform your physique and dominate your workouts!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.2%
Triceps
12%
Front Delts
10.3%
Quadriceps
9.6%
Upper Back
9.6%
Hamstrings
8.1%
Lats
7.9%
Glutes
7.3%
Abs
6.2%
Middle Delts
4.1%
Lower Back
3.8%
Rear Delts
3.3%
Biceps
2.4%
Calves
1.2%
Adductors
0.9%
Abductors
0.1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
6 reps
6 reps
77.5%
75%
2
Overhead Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
3
10-15 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Pendlay Row
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
6 reps
6 reps
77.5%
75%
2
Overhead Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
3
10-15 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Pendlay Row
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
6 reps
6 reps
77.5%
75%
2
Overhead Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
3
10-15 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Pendlay Row
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
6 reps
6 reps
77.5%
75%
2
Overhead Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
3
10-15 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Pendlay Row
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Anterior Delt Press (AD)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5
Single Arm High Row (Cable)
2
12-15 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Anterior Delt Press (AD)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5
Single Arm High Row (Cable)
2
12-15 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Anterior Delt Press (AD)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5
Single Arm High Row (Cable)
2
12-15 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Anterior Delt Press (AD)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5
Single Arm High Row (Cable)
2
12-15 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
87.5%
2
Dip (Weighted)
3
6 reps
RPE 8
3
Bench Press (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
3
12-15 reps
RPE 8
5
Pendlay Row
2
12-15 reps
RPE 8
6
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
87.5%
2
Dip (Weighted)
3
6 reps
RPE 8
3
Bench Press (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
3
12-15 reps
RPE 8
5
Pendlay Row
2
12-15 reps
RPE 8
6
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
87.5%
2
Dip (Weighted)
3
6 reps
RPE 8
3
Bench Press (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
3
12-15 reps
RPE 8
5
Pendlay Row
2
12-15 reps
RPE 8
6
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
87.5%
2
Dip (Weighted)
3
6 reps
RPE 8
3
Bench Press (Dumbbell)
2
AMRAP
RPE 9
4
Lat Pulldown
3
12-15 reps
RPE 8
5
Pendlay Row
2
12-15 reps
RPE 8
6
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
2 reps
90%
2
Dip (Weighted)
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
4
Face Pull
2
20-25 reps
RPE 8
5
Pendlay Row
2
10-15 reps
RPE 8
6
Single Arm High Row (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
2 reps
90%
2
Dip (Weighted)
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
4
Face Pull
2
20-25 reps
RPE 8
5
Pendlay Row
2
10-15 reps
RPE 8
6
Single Arm High Row (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
2 reps
90%
2
Dip (Weighted)
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
4
Face Pull
2
20-25 reps
RPE 8
5
Pendlay Row
2
10-15 reps
RPE 8
6
Single Arm High Row (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
2 reps
90%
2
Dip (Weighted)
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
4
Face Pull
2
20-25 reps
RPE 8
5
Pendlay Row
2
10-15 reps
RPE 8
6
Single Arm High Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4
6 reps
6 reps
77.5%
75%
2
Good Morning
3
10-12 reps
RPE 8
3
Hamstring Curl
3
10-15 reps
RPE 8
4
Ab Wheel
4
20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4
6 reps
6 reps
77.5%
75%
2
Good Morning
3
10-12 reps
RPE 8
3
Hamstring Curl
3
10-15 reps
RPE 8
4
Ab Wheel
4
20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4
6 reps
6 reps
77.5%
75%
2
Good Morning
3
10-12 reps
RPE 8
3
Hamstring Curl
3
10-15 reps
RPE 8
4
Ab Wheel
4
20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4
6 reps
6 reps
77.5%
75%
2
Good Morning
3
10-12 reps
RPE 8
3
Hamstring Curl
3
10-15 reps
RPE 8
4
Ab Wheel
4
20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4
5 reps
5 reps
85%
80%
2
Good Morning
3
8-10 reps
RPE 8
3
Ab Wheel
2
30 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4
5 reps
5 reps
85%
80%
2
Good Morning
3
8-10 reps
RPE 8
3
Ab Wheel
2
30 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4
5 reps
5 reps
85%
80%
2
Good Morning
3
8-10 reps
RPE 8
3
Ab Wheel
2
30 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4
5 reps
5 reps
85%
80%
2
Good Morning
3
8-10 reps
RPE 8
3
Ab Wheel
2
30 reps
RPE 8-9
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3 reps
87.5%
2
Leg Press
1
AMRAP
RPE 9
3
Cable Crunch
3
30-35 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3 reps
87.5%
2
Leg Press
1
AMRAP
RPE 9
3
Cable Crunch
3
30-35 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3 reps
87.5%
2
Leg Press
1
AMRAP
RPE 9
3
Cable Crunch
3
30-35 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3 reps
87.5%
2
Leg Press
1
AMRAP
RPE 9
3
Cable Crunch
3
30-35 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
2 reps
90%
2
Squat (Paused)
3
10 reps
60%
3
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
2 reps
90%
2
Squat (Paused)
3
10 reps
60%
3
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
2 reps
90%
2
Squat (Paused)
3
10 reps
60%
3
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
2 reps
90%
2
Squat (Paused)
3
10 reps
60%
3
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
4
6-8 reps
RPE 8
2
Bench Press (Paused)
6
3 reps
60%
3
Cable Rear Delt Fly
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
3
15-20 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
4
6-8 reps
RPE 8
2
Bench Press (Paused)
6
3 reps
60%
3
Cable Rear Delt Fly
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
3
15-20 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
4
6-8 reps
RPE 8
2
Bench Press (Paused)
6
3 reps
60%
3
Cable Rear Delt Fly
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
3
15-20 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
4
6-8 reps
RPE 8
2
Bench Press (Paused)
6
3 reps
60%
3
Cable Rear Delt Fly
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
3
15-20 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
5
5 reps
60%
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
3
10-12 reps
RPE 8
4
Single Arm High Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
5
5 reps
60%
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
3
10-12 reps
RPE 8
4
Single Arm High Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
5
5 reps
60%
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
3
10-12 reps
RPE 8
4
Single Arm High Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
5
5 reps
60%
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
3
10-12 reps
RPE 8
4
Single Arm High Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
5
3 reps
65%
2
Overhead Press (Barbell)
4
4 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
4
Face Pull
2
AMRAP
RPE 9
5
Lying Rear Lateral Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
5
3 reps
65%
2
Overhead Press (Barbell)
4
4 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
4
Face Pull
2
AMRAP
RPE 9
5
Lying Rear Lateral Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
5
3 reps
65%
2
Overhead Press (Barbell)
4
4 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
4
Face Pull
2
AMRAP
RPE 9
5
Lying Rear Lateral Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
5
3 reps
65%
2
Overhead Press (Barbell)
4
4 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
4
Face Pull
2
AMRAP
RPE 9
5
Lying Rear Lateral Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
4
3 reps
70%
2
Wide Grip Pull-Up
2
AMRAP
RPE 9
3
Seated Anterior Delt Press (AD)
2
10-12 reps
RPE 8
4
Standing Pullover (Cable)
3
10-15 reps
RPE 8
5
Face Pull
2
15-20 reps
RPE 8
6
Lying Rear Lateral Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
4
3 reps
70%
2
Wide Grip Pull-Up
2
AMRAP
RPE 9
3
Seated Anterior Delt Press (AD)
2
10-12 reps
RPE 8
4
Standing Pullover (Cable)
3
10-15 reps
RPE 8
5
Face Pull
2
15-20 reps
RPE 8
6
Lying Rear Lateral Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
4
3 reps
70%
2
Wide Grip Pull-Up
2
AMRAP
RPE 9
3
Seated Anterior Delt Press (AD)
2
10-12 reps
RPE 8
4
Standing Pullover (Cable)
3
10-15 reps
RPE 8
5
Face Pull
2
15-20 reps
RPE 8
6
Lying Rear Lateral Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench With Chains
4
3 reps
70%
2
Wide Grip Pull-Up
2
AMRAP
RPE 9
3
Seated Anterior Delt Press (AD)
2
10-12 reps
RPE 8
4
Standing Pullover (Cable)
3
10-15 reps
RPE 8
5
Face Pull
2
15-20 reps
RPE 8
6
Lying Rear Lateral Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 7
2
Plank
3
2 mins
RPE 6-8
3
Leg Press
3
25-30 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 7
2
Plank
3
2 mins
RPE 6-8
3
Leg Press
3
25-30 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 7
2
Plank
3
2 mins
RPE 6-8
3
Leg Press
3
25-30 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 7
2
Plank
3
2 mins
RPE 6-8
3
Leg Press
3
25-30 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
RPE 7
2
Lying Leg Curl
3
8-10 reps
RPE 8
3
Hanging Leg Raise
2
AMRAP
RPE 9
4
Leg Extension
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
RPE 7
2
Lying Leg Curl
3
8-10 reps
RPE 8
3
Hanging Leg Raise
2
AMRAP
RPE 9
4
Leg Extension
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
RPE 7
2
Lying Leg Curl
3
8-10 reps
RPE 8
3
Hanging Leg Raise
2
AMRAP
RPE 9
4
Leg Extension
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
RPE 7
2
Lying Leg Curl
3
8-10 reps
RPE 8
3
Hanging Leg Raise
2
AMRAP
RPE 9
4
Leg Extension
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Good Morning
4
5 reps
RPE 8
3
Hamstring Curl
2
AMRAP
RPE 9
4
Standing Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Good Morning
4
5 reps
RPE 8
3
Hamstring Curl
2
AMRAP
RPE 9
4
Standing Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Good Morning
4
5 reps
RPE 8
3
Hamstring Curl
2
AMRAP
RPE 9
4
Standing Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Good Morning
4
5 reps
RPE 8
3
Hamstring Curl
2
AMRAP
RPE 9
4
Standing Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
RPE 6
2
Good Morning
3
5 reps
RPE 8
3
Lying Leg Curl
3
6 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Plank
2
2 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
RPE 6
2
Good Morning
3
5 reps
RPE 8
3
Lying Leg Curl
3
6 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Plank
2
2 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
RPE 6
2
Good Morning
3
5 reps
RPE 8
3
Lying Leg Curl
3
6 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Plank
2
2 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
RPE 6
2
Good Morning
3
5 reps
RPE 8
3
Lying Leg Curl
3
6 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Plank
2
2 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
5-6 reps
65%
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
15-20 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
5
Inverted Row
2
AMRAP
RPE 9
6
Cable Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
5-6 reps
65%
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
15-20 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
5
Inverted Row
2
AMRAP
RPE 9
6
Cable Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
5-6 reps
65%
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
15-20 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
5
Inverted Row
2
AMRAP
RPE 9
6
Cable Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
5-6 reps
65%
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
15-20 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
5
Inverted Row
2
AMRAP
RPE 9
6
Cable Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
5 reps
65%
2
Larsen Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Lying Rear Lateral Raise
3
15-20 reps
RPE 8
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
6
Standing Pullover (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
5 reps
65%
2
Larsen Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Lying Rear Lateral Raise
3
15-20 reps
RPE 8
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
6
Standing Pullover (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
5 reps
65%
2
Larsen Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Lying Rear Lateral Raise
3
15-20 reps
RPE 8
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
6
Standing Pullover (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
5 reps
65%
2
Larsen Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Lying Rear Lateral Raise
3
15-20 reps
RPE 8
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
6
Standing Pullover (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
3 reps
70%
2
Spoto Press
1
AMRAP
70%
3
Wide Grip Lat Pulldown
3
6-8 reps
RPE 8
4
Face Pull
2
AMRAP
RPE 9
5
Pendlay Row
1
AMRAP
RPE 9
6
Cross Body Tricep Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
3 reps
70%
2
Spoto Press
1
AMRAP
70%
3
Wide Grip Lat Pulldown
3
6-8 reps
RPE 8
4
Face Pull
2
AMRAP
RPE 9
5
Pendlay Row
1
AMRAP
RPE 9
6
Cross Body Tricep Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
3 reps
70%
2
Spoto Press
1
AMRAP
70%
3
Wide Grip Lat Pulldown
3
6-8 reps
RPE 8
4
Face Pull
2
AMRAP
RPE 9
5
Pendlay Row
1
AMRAP
RPE 9
6
Cross Body Tricep Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
3 reps
70%
2
Spoto Press
1
AMRAP
70%
3
Wide Grip Lat Pulldown
3
6-8 reps
RPE 8
4
Face Pull
2
AMRAP
RPE 9
5
Pendlay Row
1
AMRAP
RPE 9
6
Cross Body Tricep Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Single Arm High Row (Cable)
2
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Single Arm High Row (Cable)
2
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Single Arm High Row (Cable)
2
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Single Arm High Row (Cable)
2
6-8 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Paused)
1 Set
4 Sets
6 Reps
6 Reps
77.5%
75%
2
Overhead Press (Barbell)
4 Sets
6 Reps
80%
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4
Face Pull
3 Sets
15-20 Reps
@8
5
Pendlay Row
3 Sets
10-15 Reps
@8
Day 2
1
High Bar Squat (Barbell)
1 Set
4 Sets
6 Reps
6 Reps
77.5%
75%
2
Good Morning
3 Sets
10-12 Reps
@8
3
Hamstring Curl
3 Sets
10-15 Reps
@8
4
Ab Wheel
4 Sets
20 Reps
@7-8
Day 3
1
Pull-Up (Neutral Grip, Weighted)
4 Sets
6-8 Reps
@8
2
Bench Press (Paused)
6 Sets
3 Reps
60%
3
Cable Rear Delt Fly
3 Sets
15-20 Reps
@8
4
Standing Pullover (Cable)
3 Sets
15-20 Reps
@8
5
Hanging Leg Raise
1 Set
AMRAP
@9
Day 4
1
Front Squat (Barbell)
3 Sets
8-10 Reps
@7
2
Plank
3 Sets
2 mins
@6-8
3
Leg Press
3 Sets
25-30 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Standing Calf Raise
3 Sets
AMRAP
-
Day 5
1
Spoto Press
4 Sets
5-6 Reps
65%
2
Seated Shoulder Press (Dumbbell)
3 Sets
15-20 Reps
@8
3
Single Arm Row (Dumbbell)
3 Sets
15-20 Reps
@8
4
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@8
5
Inverted Row
2 Sets
AMRAP
@9
6
Cable Crunch
2 Sets
AMRAP
-