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Death Grip Derek Strength Training

by Tyler Dunlap
35 athletes joined

Program Description

A 12 week program consisting of 4 days per week, push not only your singles but your 2s,3s, and 5s. This is no ordinary powerlifting program, this is STRENGTH TRAINING.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 13, 2024 01:52
  • Last Edited
    Jun 22, 2025 06:38

Summary

Unleash your inner strength with the Death Grip Derek Strength Training program, a comprehensive 12-week journey designed for serious lifters. Committing to four days a week, you'll tackle a variety of compound and isolation exercises, including barbell bench presses, squats, and dumbbell curls, all aimed at building muscle and enhancing overall strength. Each session is meticulously crafted to push your limits, featuring targeted rep ranges and rest intervals to maximize gains. Equip yourself with a full gym and get ready to transform your physique and performance!
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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)
2
5 reps
82%
2
Bench Press (Close Grip)
2
5 reps
65%
3
Guillotine Bench Press
2
10 reps
RPE 7
4
Lat Pulldown (Single Arm)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Alternating Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Push Up
6
10 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
85%
2
Bench Press (Close Grip)
2
5 reps
67%
3
Guillotine Bench Press
2
10 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5B
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Push Up
6
12 reps
RPE 7
7
Preacher Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
2
3 reps
78%
3
Bench Press (Close Grip)
1
5 reps
70%
4
Guillotine Bench Press
2
12 reps
RPE 7
5
Lat Pulldown (Single Arm)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6A
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6B
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Push Up
6
10 reps
RPE 8
8
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
78%
2
Bench Press (Barbell)
2
3 reps
65%
3
Bench Press (Close Grip)
1
5 reps
60%
4
Guillotine Bench Press
2
12 reps
RPE 7
5
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6B
Alternating Dumbbell Curl
3
10 reps
RPE 7
7
Push Up
6
15 reps
RPE 7
8
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
87%
2
Bench Press (Barbell)
2
5 reps
75%
3
Bench Press (Close Grip)
1
7 reps
67%
4
Guillotine Bench Press
2
12 reps
RPE 7
5
Lat Pulldown (Single Arm)
1
1
2
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
6A
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6B
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Push Up
6
20 reps
RPE 7
8
Preacher Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
93%
2
Bench Press (Barbell)
1
3 reps
84%
3
Bench Press (Barbell)
1
5 reps
72%
4
Bench Press (Smith Machine)
2
5 reps
RPE 8
5
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
6A
Front Raise
4
10 reps
RPE 8
6B
Bicep Curl (Cable)
4
10 reps
RPE 8
7
Floor Chest Fly (Dumbbell)
6
15 reps
RPE 7
8
Bicep Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
87%
2
Bench Press (Barbell)
2
5 reps
77%
3
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
4A
Front Raise
5
10 reps
RPE 8
4B
Bicep Curl (Cable)
5
10 reps
RPE 8
5
Floor Chest Fly (Dumbbell)
6
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
75%
2
Bench Press (Barbell)
2
5 reps
67%
3
Lat Pulldown (Close Grip)
4
10 reps
RPE 8.5
4A
Front Raise
5
10 reps
RPE 8
4B
Bicep Curl (Cable)
5
10 reps
RPE 8
5
Floor Chest Fly (Dumbbell)
6
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
96%
2
Bench Press (Barbell)
3
3 reps
83%
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 8.5
4A
Front Raise
5
10 reps
RPE 9
4B
Bicep Curl (Cable)
5
10 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
4
12 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
85%
3
Lat Pulldown (Close Grip)
4
15 reps
RPE 8
4A
Front Raise
5
11 reps
RPE 9
4B
Bicep Curl (Cable)
5
11 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
4
12 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
3
3 reps
80%
3
Lat Pulldown (Close Grip)
4
10 reps
RPE 7
4A
Front Raise
5
8 reps
RPE 9
4B
Bicep Curl (Cable)
5
8 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
4
8 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
75%
2
Bench Press (Barbell)
3
3 reps
65%
3
Lat Pulldown (Close Grip)
5
10 reps
RPE 7
4A
Front Raise
5
8 reps
RPE 7
4B
Bicep Curl (Cable)
5
8 reps
RPE 7
5
Floor Chest Fly (Dumbbell)
4
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
72%
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Single Leg Calf Raise
5
10 reps
RPE 7
4
Hamstring Curl
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Leg Extension
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
75%
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Single Leg Calf Raise
5
11 reps
RPE 7
4
Hamstring Curl
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Leg Extension
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Squat (Paused)
2
3 reps
58%
3
Stiff Leg Deadlift
2
6 reps
RPE 8
4
Single Leg Calf Raise
5
8 reps
RPE 8
5
Hamstring Curl
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
67%
2
Squat (Paused)
2
3 reps
52%
3
Stiff Leg Deadlift
2
6 reps
RPE 8
4
Single Leg Calf Raise
5
8 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
83%
2
Squat (Paused)
2
3 reps
61%
3
Stiff Leg Deadlift
3
5 reps
RPE 8
4
Single Leg Calf Raise
5
10 reps
RPE 8
5
Hamstring Curl
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
86%
2
Squat (Paused)
3
3 reps
64%
3
Stiff Leg Deadlift
3
5 reps
RPE 8.5
4
Calf Raise (Leg Press)
3
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
6
Leg Extension
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
93%
2
Squat (Paused)
3
3 reps
64%
3
Stiff Leg Deadlift
3
5 reps
RPE 8.5
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Walking Lunge (Dumbbell)
4
8 reps
RPE 7.5
6
Leg Extension
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
72%
2
Squat (Paused)
3
3 reps
56%
3
Stiff Leg Deadlift
3
5 reps
RPE 7
4
Calf Raise (Leg Press)
3
12 reps
RPE 7
5
Walking Lunge (Dumbbell)
4
8 reps
RPE 7.5
6
Leg Extension
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
82%
2
Squat (Paused)
3
3 reps
66%
3
Stiff Leg Deadlift
3
5 reps
RPE 7
4
Calf Raise (Leg Press)
4
12 reps
RPE 8
5
Walking Lunge (Dumbbell)
4
8 reps
RPE 8
6
Leg Extension
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
96%
2
Squat (Paused)
3
3 reps
70%
3
Stiff Leg Deadlift
3
6 reps
RPE 7
4
Calf Raise (Leg Press)
4
8 reps
RPE 8.5
5
Walking Lunge (Dumbbell)
4
9 reps
RPE 8
6
Leg Extension
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Squat (Paused)
3
3 reps
65%
3
Stiff Leg Deadlift
3
7 reps
RPE 7
4
Calf Raise (Leg Press)
4
8 reps
RPE 7
5
Walking Lunge (Dumbbell)
4
8 reps
RPE 7
6
Leg Extension
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
75%
2
Squat (Paused)
3
3 reps
55%
3
Stiff Leg Deadlift
3
7 reps
RPE 6
4
Calf Raise (Leg Press)
4
8 reps
RPE 6
5
Walking Lunge (Dumbbell)
4
8 reps
RPE 6
6
Leg Extension
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
57%
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Hammer Curl
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
60%
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
65%
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3
Hammer Curl
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
55%
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 7
RPE 7
3
Hammer Curl
4
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
7
Skull Crusher (Barbell)
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
3 reps
73%
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3
Hammer Curl
4
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
7
Skull Crusher (Barbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
3 reps
76%
2
Lat Pulldown (Close Grip)
1
2
12 reps
10 reps
RPE 7
RPE 7
3
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Spider Curl
2
AMRAP
RPE 8
7
Skull Crusher (Barbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
3 reps
79%
2
Lat Pulldown (Close Grip)
1
2
15 reps
12 reps
RPE 7
RPE 7
3
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 8.5
RPE 8.5
6
Spider Curl
2
AMRAP
RPE 8
7
Skull Crusher (Barbell)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
3 reps
66%
2
Lat Pulldown (Close Grip)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
9 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
6
Spider Curl
2
AMRAP
RPE 7
7
Skull Crusher (Barbell)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10 reps
53%
2
Lat Pulldown (Close Grip)
1
2
15 reps
12 reps
RPE 8
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
6
Spider Curl
3
AMRAP
RPE 8
7
Skull Crusher (Barbell)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10 reps
56%
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 8
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Spider Curl
3
AMRAP
RPE 8
7
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
9 reps
59%
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Spider Curl
3
AMRAP
RPE 8
7
Skull Crusher (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
9 reps
59%
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Spider Curl
3
AMRAP
RPE 6
7
Skull Crusher (Barbell)
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
83%
2
Deadlift (Barbell)
2
5 reps
73%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Leg Press
2
10 reps
RPE 8
6
Wide Grip Lat Pulldown
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
86%
2
Deadlift (Barbell)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
4
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
5
Leg Press
2
12 reps
RPE 8
6
Wide Grip Lat Pulldown
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
77%
2
Deadlift (Barbell)
2
6 reps
68%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Leg Press
2
12 reps
RPE 8
6
Wide Grip Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
72%
2
Deadlift (Barbell)
2
5 reps
60%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
4
Calf Raise (Leg Press)
3
15 reps
RPE 8
5
Leg Press
2
12 reps
RPE 7
6
Wide Grip Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
89%
2
Deadlift (Barbell)
3
3 reps
72%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
4
Calf Raise (Leg Press)
4
20 reps
RPE 8
5
Leg Press
2
15 reps
RPE 7
6
Wide Grip Lat Pulldown
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Calf Raise (Leg Press)
4
20 reps
RPE 8
4
Leg Press
2
6 reps
RPE 7
5
Wide Grip Lat Pulldown
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
92%
2
Deadlift (Barbell)
4
3 reps
78%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
4
Calf Raise (Leg Press)
4
15 reps
RPE 8
5
Leg Press
2
7 reps
RPE 7
6
Wide Grip Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
77%
2
Deadlift (Barbell)
3
5 reps
70%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
4
Calf Raise (Leg Press)
4
15 reps
RPE 7
5
Leg Press
2
7 reps
RPE 6
6
Wide Grip Lat Pulldown
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
2
3 reps
85%
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
4
Calf Raise (Leg Press)
4
10 reps
RPE 9
5
Leg Press
2
8 reps
RPE 8
6
Wide Grip Lat Pulldown
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
80%
2
Deadlift (Barbell)
2
6 reps
70%
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
4
Calf Raise (Leg Press)
5
10 reps
RPE 9
5
Leg Press
2
8 reps
RPE 8.5
6
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Deadlift (Barbell)
2
6 reps
70%
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
4
Calf Raise (Leg Press)
5
12 reps
RPE 9
5
Leg Press
2
10 reps
RPE 8
6
Wide Grip Lat Pulldown
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
75%
2
Deadlift (Barbell)
2
6 reps
60%
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
4
Calf Raise (Leg Press)
5
12 reps
RPE 7
5
Leg Press
2
10 reps
RPE 7
6
Wide Grip Lat Pulldown
4
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
82%
2
Bench Press (Close Grip)
2 Sets
5 Reps
65%
3
Guillotine Bench Press
2 Sets
10 Reps
@7
4
Lat Pulldown (Single Arm)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5B
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Push Up
6 Sets
10 Reps
@7
7
Preacher Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
72%
2
Stiff Leg Deadlift
2 Sets
8 Reps
@7
3
Single Leg Calf Raise
5 Sets
10 Reps
@7
4
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Leg Extension
4 Sets
15 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
3 Reps
83%
2
Deadlift (Barbell)
2 Sets
5 Reps
73%
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
20 Reps
@7
5
Leg Press
2 Sets
10 Reps
@8
6
Wide Grip Lat Pulldown
3 Sets
10 Reps
@7
Day 3
1
Bench Press (Close Grip)
3 Sets
8 Reps
57%
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Hammer Curl
3 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Skull Crusher (Barbell)
2 Sets
AMRAP
@8