logo
BoostcampPNG

Max out performance,strength/hypertrophy/Endurance

by Shahvi Syed

Program Description

This workout plan is perfect for people who wanna gain muscle, build strength and improve athletic performance all at the same time, the results will show only with good recovery for which you need, 8 hours of daily sleep, 0.8-1g of protein per pound of body weight, deload weeks if needed and electrolyre balance, this plan is not suitable for cutting phases as a deficit decreases recovery rate, for the duration of this program, eat in a 200-300 surplus, if experiencing cramps or lesser mind muscle connections then have a electrolyte drink or high magnesium and potassium foods, for the best pumps eat a moderately light pre workout meal so you don't feel sluggish, 1 hour before working out and 2-3 bananas or dates 20 minutes before workout for fast digesting carbs and energy. The thumbnail of the programme shows the progress i made in 3 months with this workout as a complete beginner and 0 experience.

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Athletics, Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 23, 2025 06:41
  • Last Edited
    Nov 23, 2025 09:23
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.9%
Front Delts
10.5%
Triceps
10.1%
Chest
9.2%
Abs
8.8%
Hamstrings
8.7%
Glutes
8.6%
Middle Delts
8.6%
Upper Back
5.5%
Biceps
3.9%
Lower Back
2.9%
Calves
2.4%
Other
2.1%
Lats
2%
Adductors
1.7%
Rear Delts
1.7%
Forearms
1.1%
Cardio
0.3%
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
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
1
Bench Press (Barbell)
1
1
1
20-30 reps
6-12 reps
6-10 reps
70%
80%
85%
2
Incline Bench Press (Barbell)
1
1
20-30 reps
6-12 reps
RPE 7.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
20-30 reps
8-12 reps
RPE 6.5
RPE 9.5
4
Pec Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Hammer Curl (Dumbbell)
1
1
20-30 reps
12-20 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2
3-6 reps
3-6 reps
3-6 reps
80%
90%
95%
2
Deadlift (Deficit)
1
2
1
3-6 reps
3-6 reps
3-6 reps
60%
80%
90%
3
Barbell Row
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 6.5
RPE 8.5
RPE 10
4
Single Arm Farmer Carry
1
1
1
0.7-1 mins
0.7-1 mins
0.7-1 mins
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
20-30 reps
6-12 reps
6-10 reps
70%
80%
85%
2
Incline Bench Press (Barbell)
1
1
20-30 reps
6-12 reps
RPE 7.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
20-30 reps
8-12 reps
RPE 6.5
RPE 9.5
4
Pec Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Hammer Curl (Dumbbell)
1
1
20-30 reps
12-20 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2
3-6 reps
3-6 reps
3-6 reps
80%
90%
95%
2
Deadlift (Deficit)
1
2
1
3-6 reps
3-6 reps
3-6 reps
60%
80%
90%
3
Barbell Row
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 6.5
RPE 8.5
RPE 10
4
Single Arm Farmer Carry
1
1
1
0.7-1 mins
0.7-1 mins
0.7-1 mins
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
20-30 reps
6-12 reps
6-10 reps
70%
80%
85%
2
Incline Bench Press (Barbell)
1
1
20-30 reps
6-12 reps
RPE 7.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
20-30 reps
8-12 reps
RPE 6.5
RPE 9.5
4
Pec Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Hammer Curl (Dumbbell)
1
1
20-30 reps
12-20 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2
3-6 reps
3-6 reps
3-6 reps
80%
90%
95%
2
Deadlift (Deficit)
1
2
1
3-6 reps
3-6 reps
3-6 reps
60%
80%
90%
3
Barbell Row
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 6.5
RPE 8.5
RPE 10
4
Single Arm Farmer Carry
1
1
1
0.7-1 mins
0.7-1 mins
0.7-1 mins
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
20-30 reps
6-12 reps
6-10 reps
70%
80%
85%
2
Incline Bench Press (Barbell)
1
1
20-30 reps
6-12 reps
RPE 7.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
20-30 reps
8-12 reps
RPE 6.5
RPE 9.5
4
Pec Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Hammer Curl (Dumbbell)
1
1
20-30 reps
12-20 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2
3-6 reps
3-6 reps
3-6 reps
80%
90%
95%
2
Deadlift (Deficit)
1
2
1
3-6 reps
3-6 reps
3-6 reps
60%
80%
90%
3
Barbell Row
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 6.5
RPE 8.5
RPE 10
4
Single Arm Farmer Carry
1
1
1
0.7-1 mins
0.7-1 mins
0.7-1 mins
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
20-30 reps
6-12 reps
6-10 reps
70%
80%
85%
2
Incline Bench Press (Barbell)
1
1
20-30 reps
6-12 reps
RPE 7.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
20-30 reps
8-12 reps
RPE 6.5
RPE 9.5
4
Pec Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Hammer Curl (Dumbbell)
1
1
20-30 reps
12-20 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2
3-6 reps
3-6 reps
3-6 reps
80%
90%
95%
2
Deadlift (Deficit)
1
2
1
3-6 reps
3-6 reps
3-6 reps
60%
80%
90%
3
Barbell Row
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 6.5
RPE 8.5
RPE 10
4
Single Arm Farmer Carry
1
1
1
0.7-1 mins
0.7-1 mins
0.7-1 mins
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
20-30 reps
6-12 reps
6-10 reps
70%
80%
85%
2
Incline Bench Press (Barbell)
1
1
20-30 reps
6-12 reps
RPE 7.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
20-30 reps
8-12 reps
RPE 6.5
RPE 9.5
4
Pec Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Hammer Curl (Dumbbell)
1
1
20-30 reps
12-20 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2
3-6 reps
3-6 reps
3-6 reps
80%
90%
95%
2
Deadlift (Deficit)
1
2
1
3-6 reps
3-6 reps
3-6 reps
60%
80%
90%
3
Barbell Row
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 6.5
RPE 8.5
RPE 10
4
Single Arm Farmer Carry
1
1
1
0.7-1 mins
0.7-1 mins
0.7-1 mins
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
20-30 reps
8-12 reps
6-10 reps
50%
70%
90%
2
Barbell Row
1
1
20-30 reps
6-12 reps
RPE 6.5-7.5
RPE 8-9.5
3
Upright Row (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7-7.5
RPE 8.5-10
4
Lateral Raise (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 6.5-8
RPE 8-9.5
5
Rear Delt Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7-8.5
RPE 8-9.5
6
Seated Shoulder Press (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Kickback
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 9.5
8
Tricep Extension (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
3-6 reps
3-6 reps
3-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
70%
80%
90%
85%
3
Bench Press (Close Grip)
1
2
3-6 reps
3-6 reps
70%
80%
4
Overhead Press (Dumbbell)
1
1
1
3-6 reps
3-6 reps
3-6 reps
75%
85%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
20-30 reps
8-12 reps
6-10 reps
50%
70%
90%
2
Barbell Row
1
1
20-30 reps
6-12 reps
RPE 6.5-7.5
RPE 8-9.5
3
Upright Row (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7-7.5
RPE 8.5-10
4
Lateral Raise (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 6.5-8
RPE 8-9.5
5
Rear Delt Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7-8.5
RPE 8-9.5
6
Seated Shoulder Press (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Kickback
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 9.5
8
Tricep Extension (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
3-6 reps
3-6 reps
3-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
70%
80%
90%
85%
3
Bench Press (Close Grip)
1
2
3-6 reps
3-6 reps
70%
80%
4
Overhead Press (Dumbbell)
1
1
1
3-6 reps
3-6 reps
3-6 reps
75%
85%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
20-30 reps
8-12 reps
6-10 reps
50%
70%
90%
2
Barbell Row
1
1
20-30 reps
6-12 reps
RPE 6.5-7.5
RPE 8-9.5
3
Upright Row (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7-7.5
RPE 8.5-10
4
Lateral Raise (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 6.5-8
RPE 8-9.5
5
Rear Delt Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7-8.5
RPE 8-9.5
6
Seated Shoulder Press (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Kickback
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 9.5
8
Tricep Extension (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
3-6 reps
3-6 reps
3-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
70%
80%
90%
85%
3
Bench Press (Close Grip)
1
2
3-6 reps
3-6 reps
70%
80%
4
Overhead Press (Dumbbell)
1
1
1
3-6 reps
3-6 reps
3-6 reps
75%
85%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
20-30 reps
8-12 reps
6-10 reps
50%
70%
90%
2
Barbell Row
1
1
20-30 reps
6-12 reps
RPE 6.5-7.5
RPE 8-9.5
3
Upright Row (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7-7.5
RPE 8.5-10
4
Lateral Raise (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 6.5-8
RPE 8-9.5
5
Rear Delt Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7-8.5
RPE 8-9.5
6
Seated Shoulder Press (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Kickback
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 9.5
8
Tricep Extension (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
3-6 reps
3-6 reps
3-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
70%
80%
90%
85%
3
Bench Press (Close Grip)
1
2
3-6 reps
3-6 reps
70%
80%
4
Overhead Press (Dumbbell)
1
1
1
3-6 reps
3-6 reps
3-6 reps
75%
85%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
20-30 reps
8-12 reps
6-10 reps
50%
70%
90%
2
Barbell Row
1
1
20-30 reps
6-12 reps
RPE 6.5-7.5
RPE 8-9.5
3
Upright Row (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7-7.5
RPE 8.5-10
4
Lateral Raise (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 6.5-8
RPE 8-9.5
5
Rear Delt Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7-8.5
RPE 8-9.5
6
Seated Shoulder Press (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Kickback
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 9.5
8
Tricep Extension (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
3-6 reps
3-6 reps
3-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
70%
80%
90%
85%
3
Bench Press (Close Grip)
1
2
3-6 reps
3-6 reps
70%
80%
4
Overhead Press (Dumbbell)
1
1
1
3-6 reps
3-6 reps
3-6 reps
75%
85%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
20-30 reps
8-12 reps
6-10 reps
50%
70%
90%
2
Barbell Row
1
1
20-30 reps
6-12 reps
RPE 6.5-7.5
RPE 8-9.5
3
Upright Row (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7-7.5
RPE 8.5-10
4
Lateral Raise (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 6.5-8
RPE 8-9.5
5
Rear Delt Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7-8.5
RPE 8-9.5
6
Seated Shoulder Press (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Kickback
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 9.5
8
Tricep Extension (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
3-6 reps
3-6 reps
3-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
70%
80%
90%
85%
3
Bench Press (Close Grip)
1
2
3-6 reps
3-6 reps
70%
80%
4
Overhead Press (Dumbbell)
1
1
1
3-6 reps
3-6 reps
3-6 reps
75%
85%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
20-30 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
20-30 reps
10-15 reps
RPE 8
RPE 9.5
3
Stair Climb
1
1
30-50 reps
10-15 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
1
1
25 reps
10 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
1 mins
2 mins
RPE 7-9
RPE 7-9
2
Decline Crunch
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Raise
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
20-30 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
20-30 reps
10-15 reps
RPE 8
RPE 9.5
3
Stair Climb
1
1
30-50 reps
10-15 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
1
1
25 reps
10 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
1 mins
2 mins
RPE 7-9
RPE 7-9
2
Decline Crunch
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Raise
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
20-30 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
20-30 reps
10-15 reps
RPE 8
RPE 9.5
3
Stair Climb
1
1
30-50 reps
10-15 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
1
1
25 reps
10 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
1 mins
2 mins
RPE 7-9
RPE 7-9
2
Decline Crunch
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Raise
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
20-30 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
20-30 reps
10-15 reps
RPE 8
RPE 9.5
3
Stair Climb
1
1
30-50 reps
10-15 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
1
1
25 reps
10 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
1 mins
2 mins
RPE 7-9
RPE 7-9
2
Decline Crunch
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Raise
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
20-30 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
20-30 reps
10-15 reps
RPE 8
RPE 9.5
3
Stair Climb
1
1
30-50 reps
10-15 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
1
1
25 reps
10 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
1 mins
2 mins
RPE 7-9
RPE 7-9
2
Decline Crunch
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Raise
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
20-30 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
20-30 reps
10-15 reps
RPE 8
RPE 9.5
3
Stair Climb
1
1
30-50 reps
10-15 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
1
1
25 reps
10 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
1 mins
2 mins
RPE 7-9
RPE 7-9
2
Decline Crunch
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Raise
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
20-30 reps
6-12 reps
6-10 reps
70%
80%
85%
2
Incline Bench Press (Barbell)
1
1
20-30 reps
6-12 reps
RPE 7.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
20-30 reps
8-12 reps
RPE 6.5
RPE 9.5
4
Pec Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Hammer Curl (Dumbbell)
1
1
20-30 reps
12-20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
65%
75%
80%
85%
90%
2
Push Press (Barbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
75%
90%
85%
80%
3
Lateral Raise (Dumbbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
70%
80%
90%
85%
4
Bicep Curl (Barbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
75%
80%
85%
90%
5
Shrug (Barbell)
1
2
1
3-6 reps
3-6 reps
3-6 reps
80%
85%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
20-30 reps
6-12 reps
6-10 reps
70%
80%
85%
2
Incline Bench Press (Barbell)
1
1
20-30 reps
6-12 reps
RPE 7.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
20-30 reps
8-12 reps
RPE 6.5
RPE 9.5
4
Pec Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Hammer Curl (Dumbbell)
1
1
20-30 reps
12-20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
65%
75%
80%
85%
90%
2
Push Press (Barbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
75%
90%
85%
80%
3
Lateral Raise (Dumbbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
70%
80%
90%
85%
4
Bicep Curl (Barbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
75%
80%
85%
90%
5
Shrug (Barbell)
1
2
1
3-6 reps
3-6 reps
3-6 reps
80%
85%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
20-30 reps
6-12 reps
6-10 reps
70%
80%
85%
2
Incline Bench Press (Barbell)
1
1
20-30 reps
6-12 reps
RPE 7.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
20-30 reps
8-12 reps
RPE 6.5
RPE 9.5
4
Pec Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Hammer Curl (Dumbbell)
1
1
20-30 reps
12-20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
65%
75%
80%
85%
90%
2
Push Press (Barbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
75%
90%
85%
80%
3
Lateral Raise (Dumbbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
70%
80%
90%
85%
4
Bicep Curl (Barbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
75%
80%
85%
90%
5
Shrug (Barbell)
1
2
1
3-6 reps
3-6 reps
3-6 reps
80%
85%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
20-30 reps
6-12 reps
6-10 reps
70%
80%
85%
2
Incline Bench Press (Barbell)
1
1
20-30 reps
6-12 reps
RPE 7.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
20-30 reps
8-12 reps
RPE 6.5
RPE 9.5
4
Pec Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Hammer Curl (Dumbbell)
1
1
20-30 reps
12-20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
65%
75%
80%
85%
90%
2
Push Press (Barbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
75%
90%
85%
80%
3
Lateral Raise (Dumbbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
70%
80%
90%
85%
4
Bicep Curl (Barbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
75%
80%
85%
90%
5
Shrug (Barbell)
1
2
1
3-6 reps
3-6 reps
3-6 reps
80%
85%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
20-30 reps
6-12 reps
6-10 reps
70%
80%
85%
2
Incline Bench Press (Barbell)
1
1
20-30 reps
6-12 reps
RPE 7.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
20-30 reps
8-12 reps
RPE 6.5
RPE 9.5
4
Pec Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Hammer Curl (Dumbbell)
1
1
20-30 reps
12-20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
65%
75%
80%
85%
90%
2
Push Press (Barbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
75%
90%
85%
80%
3
Lateral Raise (Dumbbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
70%
80%
90%
85%
4
Bicep Curl (Barbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
75%
80%
85%
90%
5
Shrug (Barbell)
1
2
1
3-6 reps
3-6 reps
3-6 reps
80%
85%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
20-30 reps
6-12 reps
6-10 reps
70%
80%
85%
2
Incline Bench Press (Barbell)
1
1
20-30 reps
6-12 reps
RPE 7.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
20-30 reps
8-12 reps
RPE 6.5
RPE 9.5
4
Pec Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Hammer Curl (Dumbbell)
1
1
20-30 reps
12-20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
65%
75%
80%
85%
90%
2
Push Press (Barbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
75%
90%
85%
80%
3
Lateral Raise (Dumbbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
70%
80%
90%
85%
4
Bicep Curl (Barbell)
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
75%
80%
85%
90%
5
Shrug (Barbell)
1
2
1
3-6 reps
3-6 reps
3-6 reps
80%
85%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
20-30 reps
8-12 reps
6-10 reps
50%
70%
90%
2
Barbell Row
1
1
20-30 reps
6-12 reps
RPE 6.5-7.5
RPE 8-9.5
3
Upright Row (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7-7.5
RPE 8.5-10
4
Lateral Raise (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 6.5-8
RPE 8-9.5
5
Rear Delt Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7-8.5
RPE 8-9.5
6
Seated Shoulder Press (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Kickback
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 9.5
8
Tricep Extension (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
90%
85%
2
Front Squat (Paused)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
85%
80%
3
Bulgarian Split Squat (Dumbbell)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
80%
90%
4
Romanian Deadlift (Barbell)
2
1
1
3-6 reps
3-6 reps
3-6 reps
75%
85%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
20-30 reps
8-12 reps
6-10 reps
50%
70%
90%
2
Barbell Row
1
1
20-30 reps
6-12 reps
RPE 6.5-7.5
RPE 8-9.5
3
Upright Row (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7-7.5
RPE 8.5-10
4
Lateral Raise (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 6.5-8
RPE 8-9.5
5
Rear Delt Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7-8.5
RPE 8-9.5
6
Seated Shoulder Press (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Kickback
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 9.5
8
Tricep Extension (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
90%
85%
2
Front Squat (Paused)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
85%
80%
3
Bulgarian Split Squat (Dumbbell)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
80%
90%
4
Romanian Deadlift (Barbell)
2
1
1
3-6 reps
3-6 reps
3-6 reps
75%
85%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
20-30 reps
8-12 reps
6-10 reps
50%
70%
90%
2
Barbell Row
1
1
20-30 reps
6-12 reps
RPE 6.5-7.5
RPE 8-9.5
3
Upright Row (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7-7.5
RPE 8.5-10
4
Lateral Raise (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 6.5-8
RPE 8-9.5
5
Rear Delt Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7-8.5
RPE 8-9.5
6
Seated Shoulder Press (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Kickback
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 9.5
8
Tricep Extension (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
90%
85%
2
Front Squat (Paused)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
85%
80%
3
Bulgarian Split Squat (Dumbbell)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
80%
90%
4
Romanian Deadlift (Barbell)
2
1
1
3-6 reps
3-6 reps
3-6 reps
75%
85%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
20-30 reps
8-12 reps
6-10 reps
50%
70%
90%
2
Barbell Row
1
1
20-30 reps
6-12 reps
RPE 6.5-7.5
RPE 8-9.5
3
Upright Row (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7-7.5
RPE 8.5-10
4
Lateral Raise (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 6.5-8
RPE 8-9.5
5
Rear Delt Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7-8.5
RPE 8-9.5
6
Seated Shoulder Press (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Kickback
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 9.5
8
Tricep Extension (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
90%
85%
2
Front Squat (Paused)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
85%
80%
3
Bulgarian Split Squat (Dumbbell)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
80%
90%
4
Romanian Deadlift (Barbell)
2
1
1
3-6 reps
3-6 reps
3-6 reps
75%
85%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
20-30 reps
8-12 reps
6-10 reps
50%
70%
90%
2
Barbell Row
1
1
20-30 reps
6-12 reps
RPE 6.5-7.5
RPE 8-9.5
3
Upright Row (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7-7.5
RPE 8.5-10
4
Lateral Raise (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 6.5-8
RPE 8-9.5
5
Rear Delt Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7-8.5
RPE 8-9.5
6
Seated Shoulder Press (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Kickback
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 9.5
8
Tricep Extension (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
90%
85%
2
Front Squat (Paused)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
85%
80%
3
Bulgarian Split Squat (Dumbbell)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
80%
90%
4
Romanian Deadlift (Barbell)
2
1
1
3-6 reps
3-6 reps
3-6 reps
75%
85%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
20-30 reps
8-12 reps
6-10 reps
50%
70%
90%
2
Barbell Row
1
1
20-30 reps
6-12 reps
RPE 6.5-7.5
RPE 8-9.5
3
Upright Row (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7-7.5
RPE 8.5-10
4
Lateral Raise (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 6.5-8
RPE 8-9.5
5
Rear Delt Fly (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 7-8.5
RPE 8-9.5
6
Seated Shoulder Press (Dumbbell)
1
1
20-30 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Kickback
1
1
20-30 reps
8-12 reps
RPE 7.5
RPE 9.5
8
Tricep Extension (Barbell)
1
1
20-30 reps
8-12 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
90%
85%
2
Front Squat (Paused)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
85%
80%
3
Bulgarian Split Squat (Dumbbell)
1
1
2
3-6 reps
3-6 reps
3-6 reps
75%
80%
90%
4
Romanian Deadlift (Barbell)
2
1
1
3-6 reps
3-6 reps
3-6 reps
75%
85%
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
20-30 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
20-30 reps
10-15 reps
RPE 8
RPE 9.5
3
Stair Climb
1
1
30-50 reps
10-15 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
1
1
25 reps
10 reps
RPE 7.5
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
1 mins
2 mins
RPE 7-9
RPE 7-9
2
Decline Crunch
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Raise
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
20-30 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
20-30 reps
10-15 reps
RPE 8
RPE 9.5
3
Stair Climb
1
1
30-50 reps
10-15 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
1
1
25 reps
10 reps
RPE 7.5
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
1 mins
2 mins
RPE 7-9
RPE 7-9
2
Decline Crunch
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Raise
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
20-30 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
20-30 reps
10-15 reps
RPE 8
RPE 9.5
3
Stair Climb
1
1
30-50 reps
10-15 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
1
1
25 reps
10 reps
RPE 7.5
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
1 mins
2 mins
RPE 7-9
RPE 7-9
2
Decline Crunch
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Raise
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
20-30 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
20-30 reps
10-15 reps
RPE 8
RPE 9.5
3
Stair Climb
1
1
30-50 reps
10-15 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
1
1
25 reps
10 reps
RPE 7.5
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
1 mins
2 mins
RPE 7-9
RPE 7-9
2
Decline Crunch
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Raise
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
20-30 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
20-30 reps
10-15 reps
RPE 8
RPE 9.5
3
Stair Climb
1
1
30-50 reps
10-15 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
1
1
25 reps
10 reps
RPE 7.5
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
1 mins
2 mins
RPE 7-9
RPE 7-9
2
Decline Crunch
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Raise
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
20-30 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Reverse Lunge (Barbell)
1
1
20-30 reps
10-15 reps
RPE 8
RPE 9.5
3
Stair Climb
1
1
30-50 reps
10-15 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
1
1
25 reps
10 reps
RPE 7.5
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
1 mins
2 mins
RPE 7-9
RPE 7-9
2
Decline Crunch
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Raise
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5-20 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5-20 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5-20 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5-20 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5-20 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5-20 mins
RPE 6-7
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Paused)
1 Set
1 Set
1 Set
20-30 Reps
8-12 Reps
6-10 Reps
50%
70%
90%
2
Barbell Row
1 Set
1 Set
20-30 Reps
6-12 Reps
@6.5-7.5
@8-9.5
3
Upright Row (Barbell)
1 Set
1 Set
20-30 Reps
8-12 Reps
@7-7.5
@8.5-10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
20-30 Reps
8-12 Reps
@6.5-8
@8-9.5
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
20-30 Reps
8-12 Reps
@7-8.5
@8-9.5
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
20-30 Reps
8-12 Reps
@8
@10
7
Tricep Kickback
1 Set
1 Set
20-30 Reps
8-12 Reps
@7.5
@9.5
8
Tricep Extension (Barbell)
1 Set
1 Set
20-30 Reps
8-12 Reps
@7
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
20-30 Reps
6-12 Reps
6-10 Reps
70%
80%
85%
2
Incline Bench Press (Barbell)
1 Set
1 Set
20-30 Reps
6-12 Reps
@7.5
@9
3
Decline Bench Press (Barbell)
1 Set
1 Set
20-30 Reps
8-12 Reps
@6.5
@9.5
4
Pec Fly (Dumbbell)
1 Set
1 Set
20-30 Reps
8-12 Reps
@7
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
20-30 Reps
8-12 Reps
@7.5
@8.5
6
Hammer Curl (Dumbbell)
1 Set
1 Set
20-30 Reps
12-20 Reps
@8
@10
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
20-30 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
2
Reverse Lunge (Barbell)
1 Set
1 Set
20-30 Reps
10-15 Reps
@8
@9.5
3
Stair Climb
1 Set
1 Set
30-50 Reps
10-15 Reps
@8
@9.5
4
Standing Calf Raise
1 Set
1 Set
25 Reps
10 Reps
@7.5
@8.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
20-30 Reps
6-12 Reps
6-10 Reps
70%
80%
85%
2
Incline Bench Press (Barbell)
1 Set
1 Set
20-30 Reps
6-12 Reps
@7.5
@9
3
Decline Bench Press (Barbell)
1 Set
1 Set
20-30 Reps
8-12 Reps
@6.5
@9.5
4
Pec Fly (Dumbbell)
1 Set
1 Set
20-30 Reps
8-12 Reps
@7
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
20-30 Reps
8-12 Reps
@7.5
@8.5
6
Hammer Curl (Dumbbell)
1 Set
1 Set
20-30 Reps
12-20 Reps
@8
@10
Day 5
1
Deadlift (Paused)
1 Set
1 Set
1 Set
20-30 Reps
8-12 Reps
6-10 Reps
50%
70%
90%
2
Barbell Row
1 Set
1 Set
20-30 Reps
6-12 Reps
@6.5-7.5
@8-9.5
3
Upright Row (Barbell)
1 Set
1 Set
20-30 Reps
8-12 Reps
@7-7.5
@8.5-10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
20-30 Reps
8-12 Reps
@6.5-8
@8-9.5
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
20-30 Reps
8-12 Reps
@7-8.5
@8-9.5
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
20-30 Reps
8-12 Reps
@8
@10
7
Tricep Kickback
1 Set
1 Set
20-30 Reps
8-12 Reps
@7.5
@9.5
8
Tricep Extension (Barbell)
1 Set
1 Set
20-30 Reps
8-12 Reps
@7
@10
Day 6
1
Squat (Paused)
1 Set
1 Set
1 Set
20-30 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
2
Reverse Lunge (Barbell)
1 Set
1 Set
20-30 Reps
10-15 Reps
@8
@9.5
3
Stair Climb
1 Set
1 Set
30-50 Reps
10-15 Reps
@8
@9.5
4
Standing Calf Raise
1 Set
1 Set
25 Reps
10 Reps
@7.5
@8.5
Day 7
1
Cardio
1 Set
5-10 mins
@6