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Sbl training

by Paulo Henrique

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
    Sep 22, 2025 01:34
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%
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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
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