logo
BoostcampPNG

SPANISH WARRIOR WORKOUT

by Jules C.
2 athletes joined

Program Description

Ser un chad

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 14, 2024 02:19
  • Last Edited
    Sep 15, 2024 07:16
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
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Paused)
2
8 reps
RPE 8.5
3
Hack Squat
1
1
20 reps
20 reps
RPE 9
RPE 9.5
4
Leg Extension
3
1
16 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Paused)
2
8 reps
RPE 8.5
3
Hack Squat
1
1
20 reps
20 reps
RPE 9
RPE 9.5
4
Leg Extension
3
1
16 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Paused)
2
8 reps
RPE 8.5
3
Hack Squat
1
1
20 reps
20 reps
RPE 9
RPE 9.5
4
Leg Extension
3
1
16 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Paused)
2
8 reps
RPE 8.5
3
Hack Squat
1
1
20 reps
20 reps
RPE 9
RPE 9.5
4
Leg Extension
3
1
16 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Paused)
2
8 reps
RPE 8.5
3
Hack Squat
1
1
20 reps
20 reps
RPE 9
RPE 9.5
4
Leg Extension
3
1
16 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Paused)
2
8 reps
RPE 8.5
3
Hack Squat
1
1
20 reps
20 reps
RPE 9
RPE 9.5
4
Leg Extension
3
1
16 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Paused)
2
8 reps
RPE 8.5
3
Hack Squat
1
1
20 reps
20 reps
RPE 9
RPE 9.5
4
Leg Extension
3
1
16 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Paused)
2
8 reps
RPE 8.5
3
Hack Squat
1
1
20 reps
20 reps
RPE 9
RPE 9.5
4
Leg Extension
3
1
16 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Paused)
2
8 reps
RPE 8.5
3
Hack Squat
1
1
20 reps
20 reps
RPE 9
RPE 9.5
4
Leg Extension
3
1
16 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Paused)
2
8 reps
RPE 8.5
3
Hack Squat
1
1
20 reps
20 reps
RPE 9
RPE 9.5
4
Leg Extension
3
1
16 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Paused)
2
8 reps
RPE 8.5
3
Hack Squat
1
1
20 reps
20 reps
RPE 9
RPE 9.5
4
Leg Extension
3
1
16 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Paused)
2
8 reps
RPE 8.5
3
Hack Squat
1
1
20 reps
20 reps
RPE 9
RPE 9.5
4
Leg Extension
3
1
16 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
16 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8.5
2
Pull-Up (Bodyweight)
1
RPE 10
3
Chin-Up (Weighted)
2
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
RPE 10
5
Seated Row (Cable)
2
12 reps
RPE 8.5
6
T-Bar Row
2
12 reps
RPE 8.5
7
Wide Grip Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
9
Hammer Curl
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8.5
2
Pull-Up (Bodyweight)
1
RPE 10
3
Chin-Up (Weighted)
2
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
RPE 10
5
Seated Row (Cable)
2
12 reps
RPE 8.5
6
T-Bar Row
2
12 reps
RPE 8.5
7
Wide Grip Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
9
Hammer Curl
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8.5
2
Pull-Up (Bodyweight)
1
RPE 10
3
Chin-Up (Weighted)
2
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
RPE 10
5
Seated Row (Cable)
2
12 reps
RPE 8.5
6
T-Bar Row
2
12 reps
RPE 8.5
7
Wide Grip Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
9
Hammer Curl
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8.5
2
Pull-Up (Bodyweight)
1
RPE 10
3
Chin-Up (Weighted)
2
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
RPE 10
5
Seated Row (Cable)
2
12 reps
RPE 8.5
6
T-Bar Row
2
12 reps
RPE 8.5
7
Wide Grip Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
9
Hammer Curl
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8.5
2
Pull-Up (Bodyweight)
1
RPE 10
3
Chin-Up (Weighted)
2
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
RPE 10
5
Seated Row (Cable)
2
12 reps
RPE 8.5
6
T-Bar Row
2
12 reps
RPE 8.5
7
Wide Grip Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
9
Hammer Curl
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8.5
2
Pull-Up (Bodyweight)
1
RPE 10
3
Chin-Up (Weighted)
2
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
RPE 10
5
Seated Row (Cable)
2
12 reps
RPE 8.5
6
T-Bar Row
2
12 reps
RPE 8.5
7
Wide Grip Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
9
Hammer Curl
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8.5
2
Pull-Up (Bodyweight)
1
RPE 10
3
Chin-Up (Weighted)
2
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
RPE 10
5
Seated Row (Cable)
2
12 reps
RPE 8.5
6
T-Bar Row
2
12 reps
RPE 8.5
7
Wide Grip Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
9
Hammer Curl
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8.5
2
Pull-Up (Bodyweight)
1
RPE 10
3
Chin-Up (Weighted)
2
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
RPE 10
5
Seated Row (Cable)
2
12 reps
RPE 8.5
6
T-Bar Row
2
12 reps
RPE 8.5
7
Wide Grip Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
9
Hammer Curl
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8.5
2
Pull-Up (Bodyweight)
1
RPE 10
3
Chin-Up (Weighted)
2
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
RPE 10
5
Seated Row (Cable)
2
12 reps
RPE 8.5
6
T-Bar Row
2
12 reps
RPE 8.5
7
Wide Grip Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
9
Hammer Curl
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8.5
2
Pull-Up (Bodyweight)
1
RPE 10
3
Chin-Up (Weighted)
2
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
RPE 10
5
Seated Row (Cable)
2
12 reps
RPE 8.5
6
T-Bar Row
2
12 reps
RPE 8.5
7
Wide Grip Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
9
Hammer Curl
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8.5
2
Pull-Up (Bodyweight)
1
RPE 10
3
Chin-Up (Weighted)
2
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
RPE 10
5
Seated Row (Cable)
2
12 reps
RPE 8.5
6
T-Bar Row
2
12 reps
RPE 8.5
7
Wide Grip Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
9
Hammer Curl
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8.5
2
Pull-Up (Bodyweight)
1
RPE 10
3
Chin-Up (Weighted)
2
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
RPE 10
5
Seated Row (Cable)
2
12 reps
RPE 8.5
6
T-Bar Row
2
12 reps
RPE 8.5
7
Wide Grip Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Barbell)
2
12 reps
RPE 8.5
9
Hammer Curl
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8.5
3
Dip (Weighted)
2
1
8 reps
RPE 8.5
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
1
16 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
RPE 8.5
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
2
1
15 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8.5
3
Dip (Weighted)
2
1
8 reps
RPE 8.5
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
1
16 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
RPE 8.5
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
2
1
15 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8.5
3
Dip (Weighted)
2
1
8 reps
RPE 8.5
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
1
16 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
RPE 8.5
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
2
1
15 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8.5
3
Dip (Weighted)
2
1
8 reps
RPE 8.5
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
1
16 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
RPE 8.5
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
2
1
15 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8.5
3
Dip (Weighted)
2
1
8 reps
RPE 8.5
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
1
16 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
RPE 8.5
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
2
1
15 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8.5
3
Dip (Weighted)
2
1
8 reps
RPE 8.5
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
1
16 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
RPE 8.5
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
2
1
15 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8.5
3
Dip (Weighted)
2
1
8 reps
RPE 8.5
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
1
16 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
RPE 8.5
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
2
1
15 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8.5
3
Dip (Weighted)
2
1
8 reps
RPE 8.5
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
1
16 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
RPE 8.5
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
2
1
15 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8.5
3
Dip (Weighted)
2
1
8 reps
RPE 8.5
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
1
16 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
RPE 8.5
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
2
1
15 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8.5
3
Dip (Weighted)
2
1
8 reps
RPE 8.5
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
1
16 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
RPE 8.5
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
2
1
15 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8.5
3
Dip (Weighted)
2
1
8 reps
RPE 8.5
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
1
16 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
RPE 8.5
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
2
1
15 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8.5
3
Dip (Weighted)
2
1
8 reps
RPE 8.5
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
1
16 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
RPE 8.5
RPE 10
7
Skull Crusher (Barbell)
1
1
12 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
2
1
15 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Deficit)
3
12 reps
RPE 8.5
3
Suitcase Deadlift
3
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
RPE 9.5
RPE 10
5
Plancha Bing Chilling
1
1
RPE 9
RPE 9.5
6
Abrazo Del Oso
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Deficit)
3
12 reps
RPE 8.5
3
Suitcase Deadlift
3
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
RPE 9.5
RPE 10
5
Plancha Bing Chilling
1
1
RPE 9
RPE 9.5
6
Abrazo Del Oso
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Deficit)
3
12 reps
RPE 8.5
3
Suitcase Deadlift
3
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
RPE 9.5
RPE 10
5
Plancha Bing Chilling
1
1
RPE 9
RPE 9.5
6
Abrazo Del Oso
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Deficit)
3
12 reps
RPE 8.5
3
Suitcase Deadlift
3
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
RPE 9.5
RPE 10
5
Plancha Bing Chilling
1
1
RPE 9
RPE 9.5
6
Abrazo Del Oso
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Deficit)
3
12 reps
RPE 8.5
3
Suitcase Deadlift
3
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
RPE 9.5
RPE 10
5
Plancha Bing Chilling
1
1
RPE 9
RPE 9.5
6
Abrazo Del Oso
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Deficit)
3
12 reps
RPE 8.5
3
Suitcase Deadlift
3
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
RPE 9.5
RPE 10
5
Plancha Bing Chilling
1
1
RPE 9
RPE 9.5
6
Abrazo Del Oso
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Deficit)
3
12 reps
RPE 8.5
3
Suitcase Deadlift
3
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
RPE 9.5
RPE 10
5
Plancha Bing Chilling
1
1
RPE 9
RPE 9.5
6
Abrazo Del Oso
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Deficit)
3
12 reps
RPE 8.5
3
Suitcase Deadlift
3
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
RPE 9.5
RPE 10
5
Plancha Bing Chilling
1
1
RPE 9
RPE 9.5
6
Abrazo Del Oso
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Deficit)
3
12 reps
RPE 8.5
3
Suitcase Deadlift
3
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
RPE 9.5
RPE 10
5
Plancha Bing Chilling
1
1
RPE 9
RPE 9.5
6
Abrazo Del Oso
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Deficit)
3
12 reps
RPE 8.5
3
Suitcase Deadlift
3
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
RPE 9.5
RPE 10
5
Plancha Bing Chilling
1
1
RPE 9
RPE 9.5
6
Abrazo Del Oso
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Deficit)
3
12 reps
RPE 8.5
3
Suitcase Deadlift
3
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
RPE 9.5
RPE 10
5
Plancha Bing Chilling
1
1
RPE 9
RPE 9.5
6
Abrazo Del Oso
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Deficit)
3
12 reps
RPE 8.5
3
Suitcase Deadlift
3
8 reps
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
RPE 9.5
RPE 10
5
Plancha Bing Chilling
1
1
RPE 9
RPE 9.5
6
Abrazo Del Oso
1
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
2
Squat (Paused)
2 Sets
8 Reps
@8.5
3
Hack Squat
1 Set
1 Set
20 Reps
20 Reps
@9
@9.5
4
Leg Extension
3 Sets
1 Set
16 Reps
@8.5
@9.5
5
Leg Curl
2 Sets
1 Set
16 Reps
@9.5
@10
6
Lying Leg Curl
2 Sets
1 Set
16 Reps
@9.5
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
8 Reps
@8.5
2
Pull-Up (Bodyweight)
1 Set
@10
3
Chin-Up (Weighted)
2 Sets
8 Reps
@8.5
4
Chin-Up (Bodyweight)
1 Set
@10
5
Seated Row (Cable)
2 Sets
12 Reps
@8.5
6
T-Bar Row
2 Sets
12 Reps
@8.5
7
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9
8
Bicep Curl (Barbell)
2 Sets
12 Reps
@8.5
9
Hammer Curl
2 Sets
12 Reps
@8.5
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
2
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8.5
3
Dip (Weighted)
2 Sets
1 Set
8 Reps
@8.5
@10
4
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
1 Set
16 Reps
@9
@10
6
French Press
1 Set
1 Set
12 Reps
@8.5
@10
7
Skull Crusher (Barbell)
1 Set
1 Set
12 Reps
@8.5
@10
8
Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
@8.5
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Deadlift (Deficit)
3 Sets
12 Reps
@8.5
3
Suitcase Deadlift
3 Sets
8 Reps
@8.5
4
Chin-Up (Bodyweight)
1 Set
1 Set
@9.5
@10
5
Plancha Bing Chilling
1 Set
1 Set
@9
@9.5
6
Abrazo Del Oso
1 Set
@10