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HIGH INTENSITY HEAVY DUTY / Variación Yiya chat

by Gabriel E.
1 athletes joined

Program Description

Obtención de máxima hipertrofia en sesiones de alta intensidad, por lo tanto ejercicios en volumen bajo. Nota: solo apto para atletas muy avanzados que sepan aplicar verdadera intensidad. 2 sets, último set con dropset. Ejercicios básicos BDMP: estos ejercicios no se pueden contemplar del mismo modo, por lo cual se mantendrá la estructura de sets x repeticiones común. Técnicas de intensidad que serán empleadas en el set efectivo: 2-3 repeticiones forzadas asistidas y 2-3 negativas asistidas, o dropset. IMPORTANTE: la técnica debe prevalecer en los en todos los ejercicios puramente "hipertróficos" . Con el siguiente orden: fase concentrica explosiva al máximo rango, aguante de la contracción en su máximo recorrido de 0,5s aprox. y una fase descendente controlada. A EXPRIMIR EL MÚSCULO. Este programa requiere un compañero de entrenamiento para ser ejecutado de forma adecuada. Recomiendo visualizar este vídeo: https://youtu.be/ZkZPt-vbT34?si=DFcoJlePQ_NRzAt3

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 03, 2024 09:01
  • Last Edited
    Jun 18, 2025 12:36

Summary

Unleash your strength with the HIGH INTENSITY HEAVY DUTY program, a meticulously crafted 12-week journey designed to elevate your lifting game. Committing to four days a week, you'll tackle a variety of compound and isolation exercises, focusing on key muscle groups including chest, arms, shoulders, and back. This program combines heavy lifting with high-intensity supersets to maximize muscle growth and endurance. Equip yourself with a full gym and prepare to push your limits—transformation awaits!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
5 reps
83%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
8+ reps
RPE 10
4
Chest Press (Machine)
2
10+ reps
RPE 10
5
Chest Fly (Cable)
2
12+ reps
RPE 10
6
Bicep Curl (Barbell)
1
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
12+ reps
RPE 10
8
Bicep Curl (Dumbbell)
1
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
8+ reps
RPE 10
4
Chest Press (Machine)
2
10+ reps
RPE 10
5
Chest Fly (Cable)
2
12+ reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 5
7
Bicep Curl (Barbell)
1
12-20 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
20+ reps
RPE 10
9
Preacher Curl (EZ Bar)
1
12+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
83%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
8+ reps
RPE 10
4
Chest Press (Machine)
2
10+ reps
RPE 10
5
Chest Fly (Cable)
2
12+ reps
RPE 10
6
Bicep Curl (Barbell)
1
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
12+ reps
RPE 10
8
Bicep Curl (Dumbbell)
1
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
8+ reps
RPE 10
4
Chest Press (Machine)
2
10+ reps
RPE 10
5
Chest Fly (Cable)
2
12+ reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 5
7
Bicep Curl (Barbell)
1
12-20 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
20+ reps
RPE 10
9
Preacher Curl (EZ Bar)
1
12+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
83%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
8+ reps
RPE 10
4
Chest Press (Machine)
2
10+ reps
RPE 10
5
Chest Fly (Cable)
2
12+ reps
RPE 10
6
Bicep Curl (Barbell)
1
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
12+ reps
RPE 10
8
Bicep Curl (Dumbbell)
1
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
8+ reps
RPE 10
4
Chest Press (Machine)
2
10+ reps
RPE 10
5
Chest Fly (Cable)
2
12+ reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 5
7
Bicep Curl (Barbell)
1
12-20 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
20+ reps
RPE 10
9
Preacher Curl (EZ Bar)
1
12+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
83%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
8+ reps
RPE 10
4
Chest Press (Machine)
2
10+ reps
RPE 10
5
Chest Fly (Cable)
2
12+ reps
RPE 10
6
Bicep Curl (Barbell)
1
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
12+ reps
RPE 10
8
Bicep Curl (Dumbbell)
1
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
8+ reps
RPE 10
4
Chest Press (Machine)
2
10+ reps
RPE 10
5
Chest Fly (Cable)
2
12+ reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 5
7
Bicep Curl (Barbell)
1
12-20 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
20+ reps
RPE 10
9
Preacher Curl (EZ Bar)
1
12+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
83%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
8+ reps
RPE 10
4
Chest Press (Machine)
2
10+ reps
RPE 10
5
Chest Fly (Cable)
2
12+ reps
RPE 10
6
Bicep Curl (Barbell)
1
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
12+ reps
RPE 10
8
Bicep Curl (Dumbbell)
1
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
8+ reps
RPE 10
4
Chest Press (Machine)
2
10+ reps
RPE 10
5
Chest Fly (Cable)
2
12+ reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 5
7
Bicep Curl (Barbell)
1
12-20 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
20+ reps
RPE 10
9
Preacher Curl (EZ Bar)
1
12+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
83%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
8+ reps
RPE 10
4
Chest Press (Machine)
2
10+ reps
RPE 10
5
Chest Fly (Cable)
2
12+ reps
RPE 10
6
Bicep Curl (Barbell)
1
12-20 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
12+ reps
RPE 10
8
Bicep Curl (Dumbbell)
1
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
8+ reps
RPE 10
4
Chest Press (Machine)
2
10+ reps
RPE 10
5
Chest Fly (Cable)
2
12+ reps
RPE 10
6
Bicep Curl (Barbell)
1
10 reps
RPE 5
7
Bicep Curl (Barbell)
1
12-20 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
20+ reps
RPE 10
9
Preacher Curl (EZ Bar)
1
12+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
83%
2
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
2
20+ reps
RPE 10
4
Wrist Curls
5
60 reps
RPE 8
5
Sprint
5
0.3-0.5 mins
RPE 10
6
Leg Extension
2
12+ reps
RPE 10
7
Back Extension (Weighted)
1
20 reps
RPE 10
8
Back Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
83%
2
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
2
20+ reps
RPE 10
4
Wrist Curls
5
60 reps
RPE 8
5
Sprint
5
0.3-0.5 mins
RPE 10
6
Leg Extension
2
12+ reps
RPE 10
7
Back Extension (Weighted)
1
20 reps
RPE 10
8
Back Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
83%
2
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
2
20+ reps
RPE 10
4
Wrist Curls
5
60 reps
RPE 8
5
Sprint
5
0.3-0.5 mins
RPE 10
6
Leg Extension
2
12+ reps
RPE 10
7
Back Extension (Weighted)
1
20 reps
RPE 10
8
Back Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
83%
2
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
2
20+ reps
RPE 10
4
Wrist Curls
5
60 reps
RPE 8
5
Sprint
5
0.3-0.5 mins
RPE 10
6
Leg Extension
2
12+ reps
RPE 10
7
Back Extension (Weighted)
1
20 reps
RPE 10
8
Back Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
83%
2
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
2
20+ reps
RPE 10
4
Wrist Curls
5
60 reps
RPE 8
5
Sprint
5
0.3-0.5 mins
RPE 10
6
Leg Extension
2
12+ reps
RPE 10
7
Back Extension (Weighted)
1
20 reps
RPE 10
8
Back Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
83%
2
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
2
20+ reps
RPE 10
4
Wrist Curls
5
60 reps
RPE 8
5
Sprint
5
0.3-0.5 mins
RPE 10
6
Leg Extension
2
12+ reps
RPE 10
7
Back Extension (Weighted)
1
20 reps
RPE 10
8
Back Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
83%
2
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
2
20+ reps
RPE 10
4
Wrist Curls
5
60 reps
RPE 8
5
Sprint
5
0.3-0.5 mins
RPE 10
6
Leg Extension
2
12+ reps
RPE 10
7
Back Extension (Weighted)
1
20 reps
RPE 10
8
Back Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
83%
2
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
2
20+ reps
RPE 10
4
Wrist Curls
5
60 reps
RPE 8
5
Sprint
5
0.3-0.5 mins
RPE 10
6
Leg Extension
2
12+ reps
RPE 10
7
Back Extension (Weighted)
1
20 reps
RPE 10
8
Back Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
83%
2
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
2
20+ reps
RPE 10
4
Wrist Curls
5
60 reps
RPE 8
5
Sprint
5
0.3-0.5 mins
RPE 10
6
Leg Extension
2
12+ reps
RPE 10
7
Back Extension (Weighted)
1
20 reps
RPE 10
8
Back Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
83%
2
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
2
20+ reps
RPE 10
4
Wrist Curls
5
60 reps
RPE 8
5
Sprint
5
0.3-0.5 mins
RPE 10
6
Leg Extension
2
12+ reps
RPE 10
7
Back Extension (Weighted)
1
20 reps
RPE 10
8
Back Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
83%
2
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
2
20+ reps
RPE 10
4
Wrist Curls
5
60 reps
RPE 8
5
Sprint
5
0.3-0.5 mins
RPE 10
6
Leg Extension
2
12+ reps
RPE 10
7
Back Extension (Weighted)
1
20 reps
RPE 10
8
Back Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
83%
2
Pull-Up (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
2
20+ reps
RPE 10
4
Wrist Curls
5
60 reps
RPE 8
5
Sprint
5
0.3-0.5 mins
RPE 10
6
Leg Extension
2
12+ reps
RPE 10
7
Back Extension (Weighted)
1
20 reps
RPE 10
8
Back Extension
1
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
83%
2A
Dip (Weighted)
1
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Lu Raise
2
12+ reps
RPE 10
4
Shoulder Press (Machine)
2
12+ reps
RPE 10
5
Lateral Raise (Cable)
2
12+ reps
RPE 10
6A
Skull Crusher (Barbell)
1
12+ reps
RPE 10
6B
French Press
1
10+ reps
RPE 10
6C
Tricep Extension (Cable)
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
87%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Lu Raise
2
12+ reps
RPE 10
4
Lateral Raise (Cable)
2
12+ reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
10+ reps
RPE 10
6A
Skull Crusher (Barbell)
1
12+ reps
RPE 10
6B
French Press
1
10+ reps
RPE 10
6C
Tricep Extension (Cable)
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
83%
2A
Dip (Weighted)
1
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Lu Raise
2
12+ reps
RPE 10
4
Shoulder Press (Machine)
2
12+ reps
RPE 10
5
Lateral Raise (Cable)
2
12+ reps
RPE 10
6A
Skull Crusher (Barbell)
1
12+ reps
RPE 10
6B
French Press
1
10+ reps
RPE 10
6C
Tricep Extension (Cable)
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
87%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Lu Raise
2
12+ reps
RPE 10
4
Lateral Raise (Cable)
2
12+ reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
10+ reps
RPE 10
6A
Skull Crusher (Barbell)
1
12+ reps
RPE 10
6B
French Press
1
10+ reps
RPE 10
6C
Tricep Extension (Cable)
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
83%
2A
Dip (Weighted)
1
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Lu Raise
2
12+ reps
RPE 10
4
Shoulder Press (Machine)
2
12+ reps
RPE 10
5
Lateral Raise (Cable)
2
12+ reps
RPE 10
6A
Skull Crusher (Barbell)
1
12+ reps
RPE 10
6B
French Press
1
10+ reps
RPE 10
6C
Tricep Extension (Cable)
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
87%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Lu Raise
2
12+ reps
RPE 10
4
Lateral Raise (Cable)
2
12+ reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
10+ reps
RPE 10
6A
Skull Crusher (Barbell)
1
12+ reps
RPE 10
6B
French Press
1
10+ reps
RPE 10
6C
Tricep Extension (Cable)
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
83%
2A
Dip (Weighted)
1
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Lu Raise
2
12+ reps
RPE 10
4
Shoulder Press (Machine)
2
12+ reps
RPE 10
5
Lateral Raise (Cable)
2
12+ reps
RPE 10
6A
Skull Crusher (Barbell)
1
12+ reps
RPE 10
6B
French Press
1
10+ reps
RPE 10
6C
Tricep Extension (Cable)
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
87%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Lu Raise
2
12+ reps
RPE 10
4
Lateral Raise (Cable)
2
12+ reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
10+ reps
RPE 10
6A
Skull Crusher (Barbell)
1
12+ reps
RPE 10
6B
French Press
1
10+ reps
RPE 10
6C
Tricep Extension (Cable)
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
83%
2A
Dip (Weighted)
1
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Lu Raise
2
12+ reps
RPE 10
4
Shoulder Press (Machine)
2
12+ reps
RPE 10
5
Lateral Raise (Cable)
2
12+ reps
RPE 10
6A
Skull Crusher (Barbell)
1
12+ reps
RPE 10
6B
French Press
1
10+ reps
RPE 10
6C
Tricep Extension (Cable)
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
87%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Lu Raise
2
12+ reps
RPE 10
4
Lateral Raise (Cable)
2
12+ reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
10+ reps
RPE 10
6A
Skull Crusher (Barbell)
1
12+ reps
RPE 10
6B
French Press
1
10+ reps
RPE 10
6C
Tricep Extension (Cable)
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
83%
2A
Dip (Weighted)
1
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Lu Raise
2
12+ reps
RPE 10
4
Shoulder Press (Machine)
2
12+ reps
RPE 10
5
Lateral Raise (Cable)
2
12+ reps
RPE 10
6A
Skull Crusher (Barbell)
1
12+ reps
RPE 10
6B
French Press
1
10+ reps
RPE 10
6C
Tricep Extension (Cable)
1
12+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
87%
2A
Dip (Weighted)
2
8+ reps
RPE 10
2B
Dip (Bodyweight)
1
AMRAP
RPE 10
3
Lu Raise
2
12+ reps
RPE 10
4
Lateral Raise (Cable)
2
12+ reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
10+ reps
RPE 10
6A
Skull Crusher (Barbell)
1
12+ reps
RPE 10
6B
French Press
1
10+ reps
RPE 10
6C
Tricep Extension (Cable)
1
12+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
83%
2
Barbell Row
2
10+ reps
RPE 10
3A
Pull-Up (Neutral Grip, Weighted)
2
10+ reps
RPE 10
3B
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
2
10+ reps
RPE 10
5
Kelso Shrug
2
20+ reps
RPE 10
6
Seated Row (Machine)
2
10+ reps
RPE 10
7
Back Extension (Weighted)
1
20+ reps
RPE 10
8
Back Extension
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87%
2
Barbell Row
2
10+ reps
RPE 10
3A
Pull-Up (Neutral Grip, Weighted)
2
10+ reps
RPE 10
3B
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
2
10+ reps
RPE 10
5
Kelso Shrug
2
20+ reps
RPE 10
6
Seated Row (Machine)
2
10+ reps
RPE 10
7
Back Extension (Weighted)
1
20+ reps
RPE 10
8
Back Extension
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
83%
2
Barbell Row
2
10+ reps
RPE 10
3A
Pull-Up (Neutral Grip, Weighted)
2
10+ reps
RPE 10
3B
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
2
10+ reps
RPE 10
5
Kelso Shrug
2
20+ reps
RPE 10
6
Seated Row (Machine)
2
10+ reps
RPE 10
7
Back Extension (Weighted)
1
20+ reps
RPE 10
8
Back Extension
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87%
2
Barbell Row
2
10+ reps
RPE 10
3A
Pull-Up (Neutral Grip, Weighted)
2
10+ reps
RPE 10
3B
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
2
10+ reps
RPE 10
5
Kelso Shrug
2
20+ reps
RPE 10
6
Seated Row (Machine)
2
10+ reps
RPE 10
7
Back Extension (Weighted)
1
20+ reps
RPE 10
8
Back Extension
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
83%
2
Barbell Row
2
10+ reps
RPE 10
3A
Pull-Up (Neutral Grip, Weighted)
2
10+ reps
RPE 10
3B
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
2
10+ reps
RPE 10
5
Kelso Shrug
2
20+ reps
RPE 10
6
Seated Row (Machine)
2
10+ reps
RPE 10
7
Back Extension (Weighted)
1
20+ reps
RPE 10
8
Back Extension
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87%
2
Barbell Row
2
10+ reps
RPE 10
3A
Pull-Up (Neutral Grip, Weighted)
2
10+ reps
RPE 10
3B
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
2
10+ reps
RPE 10
5
Kelso Shrug
2
20+ reps
RPE 10
6
Seated Row (Machine)
2
10+ reps
RPE 10
7
Back Extension (Weighted)
1
20+ reps
RPE 10
8
Back Extension
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
83%
2
Barbell Row
2
10+ reps
RPE 10
3A
Pull-Up (Neutral Grip, Weighted)
2
10+ reps
RPE 10
3B
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
2
10+ reps
RPE 10
5
Kelso Shrug
2
20+ reps
RPE 10
6
Seated Row (Machine)
2
10+ reps
RPE 10
7
Back Extension (Weighted)
1
20+ reps
RPE 10
8
Back Extension
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87%
2
Barbell Row
2
10+ reps
RPE 10
3A
Pull-Up (Neutral Grip, Weighted)
2
10+ reps
RPE 10
3B
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
2
10+ reps
RPE 10
5
Kelso Shrug
2
20+ reps
RPE 10
6
Seated Row (Machine)
2
10+ reps
RPE 10
7
Back Extension (Weighted)
1
20+ reps
RPE 10
8
Back Extension
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
83%
2
Barbell Row
2
10+ reps
RPE 10
3A
Pull-Up (Neutral Grip, Weighted)
2
10+ reps
RPE 10
3B
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
2
10+ reps
RPE 10
5
Kelso Shrug
2
20+ reps
RPE 10
6
Seated Row (Machine)
2
10+ reps
RPE 10
7
Back Extension (Weighted)
1
20+ reps
RPE 10
8
Back Extension
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87%
2
Barbell Row
2
10+ reps
RPE 10
3A
Pull-Up (Neutral Grip, Weighted)
2
10+ reps
RPE 10
3B
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
2
10+ reps
RPE 10
5
Kelso Shrug
2
20+ reps
RPE 10
6
Seated Row (Machine)
2
10+ reps
RPE 10
7
Back Extension (Weighted)
1
20+ reps
RPE 10
8
Back Extension
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
83%
2
Barbell Row
2
10+ reps
RPE 10
3A
Pull-Up (Neutral Grip, Weighted)
2
10+ reps
RPE 10
3B
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
2
10+ reps
RPE 10
5
Kelso Shrug
2
20+ reps
RPE 10
6
Seated Row (Machine)
2
10+ reps
RPE 10
7
Back Extension (Weighted)
1
20+ reps
RPE 10
8
Back Extension
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87%
2
Barbell Row
2
10+ reps
RPE 10
3A
Pull-Up (Neutral Grip, Weighted)
2
10+ reps
RPE 10
3B
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
2
10+ reps
RPE 10
5
Kelso Shrug
2
20+ reps
RPE 10
6
Seated Row (Machine)
2
10+ reps
RPE 10
7
Back Extension (Weighted)
1
20+ reps
RPE 10
8
Back Extension
1
30 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
83%
2A
Dip (Weighted)
2 Sets
8+ Reps
@10
2B
Dip (Bodyweight)
1 Set
AMRAP
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8+ Reps
@10
4
Chest Press (Machine)
2 Sets
10+ Reps
@10
5
Chest Fly (Cable)
2 Sets
12+ Reps
@10
6
Bicep Curl (Barbell)
1 Set
12-20 Reps
@10
7
Preacher Curl (EZ Bar)
1 Set
12+ Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
20+ Reps
@10
Day 3
1
Military Press (Barbell)
3 Sets
5 Reps
83%
2A
Dip (Weighted)
1 Set
8+ Reps
@10
2B
Dip (Bodyweight)
1 Set
AMRAP
@10
3
Lu Raise
2 Sets
12+ Reps
@10
4
Shoulder Press (Machine)
2 Sets
12+ Reps
@10
5
Lateral Raise (Cable)
2 Sets
12+ Reps
@10
6A
Skull Crusher (Barbell)
1 Set
12+ Reps
@10
6B
French Press
1 Set
10+ Reps
@10
6C
Tricep Extension (Cable)
1 Set
12+ Reps
@10
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
83%
2
Barbell Row
2 Sets
10+ Reps
@10
3A
Pull-Up (Neutral Grip, Weighted)
2 Sets
10+ Reps
@10
3B
Pull-Up (Neutral Grip, Bodyweight)
1 Set
AMRAP
@10
4
Chest Supported Row (Machine)
2 Sets
10+ Reps
@10
5
Kelso Shrug
2 Sets
20+ Reps
@10
6
Seated Row (Machine)
2 Sets
10+ Reps
@10
7
Back Extension (Weighted)
1 Set
20+ Reps
@10
8
Back Extension
1 Set
30 Reps
-
Day 2
1
Deadlift (Deficit)
2 Sets
5 Reps
83%
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
3
Shrug (Dumbbell)
2 Sets
20+ Reps
@10
4
Wrist Curls
5 Sets
60 Reps
@8
5
Sprint
5 Sets
0.3-0.5 mins
@10
6
Leg Extension
2 Sets
12+ Reps
@10
7
Back Extension (Weighted)
1 Set
20 Reps
@10
8
Back Extension
1 Set
30 Reps
@7