logo
BoostcampPNG

Sbl training

by Paulo Henrique
3 athletes joined

Program Description

Build strenght and hypertrophy

Program Overview

  • Level
    Advanced, Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 21, 2025 01:45
  • Last Edited
    Oct 20, 2025 12:59

Summary

Transform your physique with the SBL Training program, a comprehensive 12-week journey designed for serious lifters. Committing to 5 days a week, you'll tackle a balanced mix of strength-building exercises targeting all major muscle groups, including barbell bench presses, squats, and lat pulldowns. Each workout is strategically crafted to push your limits and enhance your overall performance, ensuring you build muscle and strength efficiently. Equip yourself with the tools for success and watch your gains soar!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12%
Triceps
11.7%
Quadriceps
9.8%
Glutes
9.4%
Chest
8.1%
Front Delts
7.8%
Abs
6.3%
Lats
6.3%
Upper Back
5.9%
Lower Back
5.6%
Middle Delts
5.6%
Biceps
4.6%
Calves
3.7%
Adductors
1.5%
Rear Delts
1.3%
Forearms
0.4%
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)
3
6+ reps
75%
2
Incline Bench Press (Dumbbell)
2
8+ reps
70%
3
Overhead Press (Machine)
2
8+ reps
70%
4
Reverse Pec Deck
1
10+ reps
RPE 10
5
French Press
2
10+ reps
70%
6
Single Arm Tricep Extension (Cable)
2
10+ reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
75%
2
Incline Bench Press (Dumbbell)
2
8+ reps
70%
3
Overhead Press (Machine)
2
8+ reps
70%
4
Reverse Pec Deck
1
10+ reps
RPE 10
5
French Press
2
10+ reps
70%
6
Single Arm Tricep Extension (Cable)
2
10+ reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8+ reps
75%
3
Overhead Press (Machine)
2
8+ reps
75%
4
Reverse Pec Deck
1
10+ reps
RPE 10
5
French Press
2
10+ reps
75%
6
Single Arm Tricep Extension (Cable)
2
10+ reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
80%
2
Incline Bench Press (Dumbbell)
2
8+ reps
75%
3
Overhead Press (Machine)
2
8+ reps
75%
4
Reverse Pec Deck
1
10+ reps
RPE 10
5
French Press
2
10+ reps
75%
6
Single Arm Tricep Extension (Cable)
2
10+ reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
82%
2
Incline Bench Press (Dumbbell)
2
8+ reps
77%
3
Overhead Press (Machine)
2
8+ reps
77%
4
Reverse Pec Deck
1
10+ reps
RPE 10
5
French Press
2
10+ reps
77%
6
Single Arm Tricep Extension (Cable)
2
10+ reps
77%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
82%
2
Incline Bench Press (Dumbbell)
2
8+ reps
77%
3
Overhead Press (Machine)
2
8+ reps
77%
4
Reverse Pec Deck
1
10+ reps
RPE 10
5
French Press
2
10+ reps
77%
6
Single Arm Tricep Extension (Cable)
2
10+ reps
77%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
85%
2
Incline Bench Press (Dumbbell)
2
8+ reps
80%
3
Overhead Press (Machine)
2
8+ reps
80%
4
Reverse Pec Deck
1
10+ reps
RPE 10
5
French Press
2
10+ reps
80%
6
Single Arm Tricep Extension (Cable)
2
10+ reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
85%
2
Incline Bench Press (Dumbbell)
2
8+ reps
80%
3
Overhead Press (Machine)
2
8+ reps
80%
4
Reverse Pec Deck
1
10+ reps
RPE 10
5
French Press
2
10+ reps
80%
6
Single Arm Tricep Extension (Cable)
2
10+ reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
87%
2
Incline Bench Press (Dumbbell)
2
8+ reps
82%
3
Overhead Press (Machine)
2
8+ reps
82%
4
Reverse Pec Deck
1
10+ reps
RPE 10
5
French Press
2
10+ reps
82%
6
Single Arm Tricep Extension (Cable)
2
10+ reps
82%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
87%
2
Incline Bench Press (Dumbbell)
2
8+ reps
82%
3
Overhead Press (Machine)
2
8+ reps
82%
4
Reverse Pec Deck
1
10+ reps
RPE 10
5
French Press
2
10+ reps
82%
6
Single Arm Tricep Extension (Cable)
2
10+ reps
82%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
90%
2
Incline Bench Press (Dumbbell)
2
8+ reps
85%
3
Overhead Press (Machine)
2
8+ reps
85%
4
Reverse Pec Deck
1
10+ reps
RPE 10
5
French Press
2
10+ reps
85%
6
Single Arm Tricep Extension (Cable)
2
10+ reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
90%
2
Incline Bench Press (Dumbbell)
2
8+ reps
85%
3
Overhead Press (Machine)
2
8+ reps
85%
4
Reverse Pec Deck
1
10+ reps
RPE 10
5
French Press
2
10+ reps
85%
6
Single Arm Tricep Extension (Cable)
2
10+ reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6+ reps
75%
2
Leg Extension
1
10+ reps
70%
3
Bulgarian Split Squat (Dumbbell)
2
8+ reps
70%
4
Romanian Deadlift (Barbell)
2
8 reps
70%
5
Calf Raise (Leg Press)
2
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6+ reps
75%
2
Leg Extension
1
10+ reps
70%
3
Bulgarian Split Squat (Dumbbell)
2
8+ reps
70%
4
Romanian Deadlift (Barbell)
2
8 reps
70%
5
Calf Raise (Leg Press)
2
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6+ reps
80%
2
Leg Extension
1
10+ reps
75%
3
Bulgarian Split Squat (Dumbbell)
2
8+ reps
75%
4
Romanian Deadlift (Barbell)
2
8 reps
75%
5
Calf Raise (Leg Press)
2
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6+ reps
80%
2
Leg Extension
1
10+ reps
75%
3
Bulgarian Split Squat (Dumbbell)
2
8+ reps
75%
4
Romanian Deadlift (Barbell)
2
8 reps
75%
5
Calf Raise (Leg Press)
2
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6+ reps
82%
2
Leg Extension
1
10+ reps
77%
3
Bulgarian Split Squat (Dumbbell)
2
8+ reps
77%
4
Romanian Deadlift (Barbell)
2
8 reps
77%
5
Calf Raise (Leg Press)
2
8 reps
77%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6+ reps
82%
2
Leg Extension
1
10+ reps
77%
3
Bulgarian Split Squat (Dumbbell)
2
8+ reps
77%
4
Romanian Deadlift (Barbell)
2
8 reps
77%
5
Calf Raise (Leg Press)
2
8 reps
77%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6+ reps
85%
2
Leg Extension
1
10+ reps
80%
3
Bulgarian Split Squat (Dumbbell)
2
8+ reps
80%
4
Romanian Deadlift (Barbell)
2
8 reps
80%
5
Calf Raise (Leg Press)
2
8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6+ reps
85%
2
Leg Extension
1
10+ reps
80%
3
Bulgarian Split Squat (Dumbbell)
2
8+ reps
80%
4
Romanian Deadlift (Barbell)
2
8 reps
80%
5
Calf Raise (Leg Press)
2
8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6+ reps
87%
2
Leg Extension
1
10+ reps
82%
3
Bulgarian Split Squat (Dumbbell)
2
8+ reps
82%
4
Romanian Deadlift (Barbell)
2
8 reps
82%
5
Calf Raise (Leg Press)
2
8 reps
82%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6+ reps
87%
2
Leg Extension
1
10+ reps
82%
3
Bulgarian Split Squat (Dumbbell)
2
8+ reps
82%
4
Romanian Deadlift (Barbell)
2
8 reps
82%
5
Calf Raise (Leg Press)
2
8 reps
82%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6+ reps
90%
2
Leg Extension
1
10+ reps
85%
3
Bulgarian Split Squat (Dumbbell)
2
8+ reps
85%
4
Romanian Deadlift (Barbell)
2
8 reps
85%
5
Calf Raise (Leg Press)
2
8 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6+ reps
90%
2
Leg Extension
1
10+ reps
85%
3
Bulgarian Split Squat (Dumbbell)
2
8+ reps
85%
4
Romanian Deadlift (Barbell)
2
8 reps
85%
5
Calf Raise (Leg Press)
2
8 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8+ reps
70%
2
Barbell Row
2
8+ reps
70%
3
Standing Pullover (Cable)
1
8+ reps
70%
4
Overhead Press (Machine)
2
8+ reps
70%
5
Preacher Curl (EZ Bar)
2
10+ reps
70%
6
Alternating Dumbbell Curl
1
8+ reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8+ reps
70%
2
Barbell Row
2
8+ reps
70%
3
Standing Pullover (Cable)
1
8+ reps
70%
4
Overhead Press (Machine)
2
8+ reps
70%
5
Preacher Curl (EZ Bar)
2
10+ reps
70%
6
Alternating Dumbbell Curl
1
8+ reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8+ reps
75%
2
Barbell Row
2
8+ reps
75%
3
Standing Pullover (Cable)
1
8+ reps
75%
4
Overhead Press (Machine)
2
8+ reps
75%
5
Preacher Curl (EZ Bar)
2
10+ reps
75%
6
Alternating Dumbbell Curl
1
8+ reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8+ reps
75%
2
Barbell Row
2
8+ reps
75%
3
Standing Pullover (Cable)
1
8+ reps
75%
4
Overhead Press (Machine)
2
8+ reps
75%
5
Preacher Curl (EZ Bar)
2
10+ reps
75%
6
Alternating Dumbbell Curl
1
8+ reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8+ reps
77%
2
Barbell Row
2
8+ reps
77%
3
Standing Pullover (Cable)
1
8+ reps
77%
4
Overhead Press (Machine)
2
8+ reps
77%
5
Preacher Curl (EZ Bar)
2
10+ reps
77%
6
Alternating Dumbbell Curl
1
8+ reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8+ reps
77%
2
Barbell Row
2
8+ reps
77%
3
Standing Pullover (Cable)
1
8+ reps
77%
4
Overhead Press (Machine)
2
8+ reps
77%
5
Preacher Curl (EZ Bar)
2
10+ reps
77%
6
Alternating Dumbbell Curl
1
8+ reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8+ reps
80%
2
Barbell Row
2
8+ reps
80%
3
Standing Pullover (Cable)
1
8+ reps
80%
4
Overhead Press (Machine)
2
8+ reps
80%
5
Preacher Curl (EZ Bar)
2
10+ reps
80%
6
Alternating Dumbbell Curl
1
8+ reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8+ reps
80%
2
Barbell Row
2
8+ reps
80%
3
Standing Pullover (Cable)
1
8+ reps
80%
4
Overhead Press (Machine)
2
8+ reps
80%
5
Preacher Curl (EZ Bar)
2
10+ reps
80%
6
Alternating Dumbbell Curl
1
8+ reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8+ reps
82%
2
Barbell Row
2
8+ reps
82%
3
Standing Pullover (Cable)
1
8+ reps
82%
4
Overhead Press (Machine)
2
8+ reps
82%
5
Preacher Curl (EZ Bar)
2
10+ reps
82%
6
Alternating Dumbbell Curl
1
8+ reps
82%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8+ reps
82%
2
Barbell Row
2
8+ reps
82%
3
Standing Pullover (Cable)
1
8+ reps
82%
4
Overhead Press (Machine)
2
8+ reps
82%
5
Preacher Curl (EZ Bar)
2
10+ reps
82%
6
Alternating Dumbbell Curl
1
8+ reps
82%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8+ reps
85%
2
Barbell Row
2
8+ reps
85%
3
Standing Pullover (Cable)
1
8+ reps
85%
4
Overhead Press (Machine)
2
8+ reps
85%
5
Preacher Curl (EZ Bar)
2
10+ reps
85%
6
Alternating Dumbbell Curl
1
8+ reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8+ reps
85%
2
Barbell Row
2
8+ reps
85%
3
Standing Pullover (Cable)
1
8+ reps
85%
4
Overhead Press (Machine)
2
8+ reps
85%
5
Preacher Curl (EZ Bar)
2
10+ reps
85%
6
Alternating Dumbbell Curl
1
8+ reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
75%
2
Romanian Deadlift (Barbell)
2
8+ reps
70%
3
Lying Leg Curl
2
10+ reps
70%
4
Squat (Paused)
1
6+ reps
70%
5
Seated Calf Raise
2
10+ reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
75%
2
Romanian Deadlift (Barbell)
2
8+ reps
70%
3
Lying Leg Curl
2
10+ reps
70%
4
Squat (Paused)
1
6+ reps
70%
5
Seated Calf Raise
2
10+ reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
80%
2
Romanian Deadlift (Barbell)
2
8+ reps
75%
3
Lying Leg Curl
2
10+ reps
75%
4
Squat (Paused)
1
6+ reps
75%
5
Seated Calf Raise
2
10+ reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
80%
2
Romanian Deadlift (Barbell)
2
8+ reps
75%
3
Lying Leg Curl
2
10+ reps
75%
4
Squat (Paused)
1
6+ reps
75%
5
Seated Calf Raise
2
10+ reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
82%
2
Romanian Deadlift (Barbell)
2
8+ reps
77%
3
Lying Leg Curl
2
10+ reps
77%
4
Squat (Paused)
1
6+ reps
77%
5
Seated Calf Raise
2
10+ reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
82%
2
Romanian Deadlift (Barbell)
2
8+ reps
77%
3
Lying Leg Curl
2
10+ reps
77%
4
Squat (Paused)
1
6+ reps
77%
5
Seated Calf Raise
2
10+ reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
85%
2
Romanian Deadlift (Barbell)
2
8+ reps
80%
3
Lying Leg Curl
2
10+ reps
80%
4
Squat (Paused)
1
6+ reps
80%
5
Seated Calf Raise
2
10+ reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
85%
2
Romanian Deadlift (Barbell)
2
8+ reps
80%
3
Lying Leg Curl
2
10+ reps
80%
4
Squat (Paused)
1
6+ reps
80%
5
Seated Calf Raise
2
10+ reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
87%
2
Romanian Deadlift (Barbell)
2
8+ reps
82%
3
Lying Leg Curl
2
10+ reps
82%
4
Squat (Paused)
1
6+ reps
82%
5
Seated Calf Raise
2
10+ reps
82%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
87%
2
Romanian Deadlift (Barbell)
2
8+ reps
82%
3
Lying Leg Curl
2
10+ reps
82%
4
Squat (Paused)
1
6+ reps
82%
5
Seated Calf Raise
2
10+ reps
82%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
90%
2
Romanian Deadlift (Barbell)
2
8+ reps
85%
3
Lying Leg Curl
2
10+ reps
85%
4
Squat (Paused)
1
6+ reps
85%
5
Seated Calf Raise
2
10+ reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
90%
2
Romanian Deadlift (Barbell)
2
8+ reps
85%
3
Lying Leg Curl
2
10+ reps
85%
4
Squat (Paused)
1
6+ reps
85%
5
Seated Calf Raise
2
10+ reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8+ reps
50%
2
Seated Row (Machine)
2
8+ reps
70%
3
Incline Bench Press (Barbell)
2
8+ reps
70%
4
Lateral Raise (Machine)
2
10+ reps
70%
5
Dip (Bodyweight)
2
8+ reps
RPE 10
6
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8+ reps
50%
2
Seated Row (Machine)
2
8+ reps
70%
3
Incline Bench Press (Barbell)
2
8+ reps
70%
4
Lateral Raise (Machine)
2
10+ reps
70%
5
Dip (Bodyweight)
2
8+ reps
RPE 10
6
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8+ reps
55%
2
Seated Row (Machine)
2
8+ reps
75%
3
Incline Bench Press (Barbell)
2
8+ reps
75%
4
Lateral Raise (Machine)
2
10+ reps
75%
5
Dip (Bodyweight)
2
8+ reps
RPE 10
6
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8+ reps
55%
2
Seated Row (Machine)
2
8+ reps
75%
3
Incline Bench Press (Barbell)
2
8+ reps
75%
4
Lateral Raise (Machine)
2
10+ reps
75%
5
Dip (Bodyweight)
2
8+ reps
RPE 10
6
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8+ reps
57%
2
Seated Row (Machine)
2
8+ reps
77%
3
Incline Bench Press (Barbell)
2
8+ reps
77%
4
Lateral Raise (Machine)
2
10+ reps
77%
5
Dip (Bodyweight)
2
8+ reps
RPE 10
6
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8+ reps
57%
2
Seated Row (Machine)
2
8+ reps
77%
3
Incline Bench Press (Barbell)
2
8+ reps
77%
4
Lateral Raise (Machine)
2
10+ reps
77%
5
Dip (Bodyweight)
2
8+ reps
RPE 10
6
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8+ reps
60%
2
Seated Row (Machine)
2
8+ reps
80%
3
Incline Bench Press (Barbell)
2
8+ reps
80%
4
Lateral Raise (Machine)
2
10+ reps
80%
5
Dip (Bodyweight)
2
8+ reps
RPE 10
6
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8+ reps
60%
2
Seated Row (Machine)
2
8+ reps
80%
3
Incline Bench Press (Barbell)
2
8+ reps
80%
4
Lateral Raise (Machine)
2
10+ reps
80%
5
Dip (Bodyweight)
2
8+ reps
RPE 10
6
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8+ reps
62%
2
Seated Row (Machine)
2
8+ reps
82%
3
Incline Bench Press (Barbell)
2
8+ reps
82%
4
Lateral Raise (Machine)
2
10+ reps
82%
5
Dip (Bodyweight)
2
8+ reps
RPE 10
6
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8+ reps
62%
2
Seated Row (Machine)
2
8+ reps
82%
3
Incline Bench Press (Barbell)
2
8+ reps
82%
4
Lateral Raise (Machine)
2
10+ reps
82%
5
Dip (Bodyweight)
2
8+ reps
RPE 10
6
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8+ reps
65%
2
Seated Row (Machine)
2
8+ reps
85%
3
Incline Bench Press (Barbell)
2
8+ reps
85%
4
Lateral Raise (Machine)
2
10+ reps
85%
5
Dip (Bodyweight)
2
8+ reps
RPE 10
6
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8+ reps
65%
2
Seated Row (Machine)
2
8+ reps
85%
3
Incline Bench Press (Barbell)
2
8+ reps
85%
4
Lateral Raise (Machine)
2
10+ reps
85%
5
Dip (Bodyweight)
2
8+ reps
RPE 10
6
Abs Crunch (Machine)
2
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6+ Reps
75%
2
Incline Bench Press (Dumbbell)
2 Sets
8+ Reps
70%
3
Overhead Press (Machine)
2 Sets
8+ Reps
70%
4
Reverse Pec Deck
1 Set
10+ Reps
@10
5
French Press
2 Sets
10+ Reps
70%
6
Single Arm Tricep Extension (Cable)
2 Sets
10+ Reps
70%
Day 2
1
Squat (Low Bar)
3 Sets
6+ Reps
75%
2
Leg Extension
1 Set
10+ Reps
70%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8+ Reps
70%
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
70%
5
Calf Raise (Leg Press)
2 Sets
8 Reps
70%
Day 3
1
Lat Pulldown (Close Grip)
3 Sets
8+ Reps
70%
2
Barbell Row
2 Sets
8+ Reps
70%
3
Standing Pullover (Cable)
1 Set
8+ Reps
70%
4
Overhead Press (Machine)
2 Sets
8+ Reps
70%
5
Preacher Curl (EZ Bar)
2 Sets
10+ Reps
70%
6
Alternating Dumbbell Curl
1 Set
8+ Reps
70%
Day 4
1
Deadlift (Barbell)
3 Sets
6+ Reps
75%
2
Romanian Deadlift (Barbell)
2 Sets
8+ Reps
70%
3
Lying Leg Curl
2 Sets
10+ Reps
70%
4
Squat (Paused)
1 Set
6+ Reps
70%
5
Seated Calf Raise
2 Sets
10+ Reps
70%
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
8+ Reps
50%
2
Seated Row (Machine)
2 Sets
8+ Reps
70%
3
Incline Bench Press (Barbell)
2 Sets
8+ Reps
70%
4
Lateral Raise (Machine)
2 Sets
10+ Reps
70%
5
Dip (Bodyweight)
2 Sets
8+ Reps
@10
6
Abs Crunch (Machine)
2 Sets
10 Reps
@10