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Sun & Steel

by Jaiden B.
1 athletes joined

Program Description

Holistic improvements in strength, appearance, flexibility, and mental fortitude

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 01, 2024 10:51
  • Last Edited
    Jun 18, 2025 08:31

Summary

Unleash your potential with the Sun & Steel program, a comprehensive 12-week training journey designed for dedicated lifters. This 7-day-a-week regimen combines powerful barbell and dumbbell exercises, including the Bench Press, Zercher Squat, and Push Press, to build strength and muscle across your entire body. Each session is crafted to challenge you, utilizing a range of intensities to push your limits and maximize gains. Get ready to forge a stronger, more resilient physique in your garage gym!
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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)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
5-7 Reps
5-7 Reps
@6
@6.5
@7
@8
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
3
Push Press (Barbell)
2 Sets
4-6 Reps
@9
4
Wrist Curls
2 Sets
1-5 Reps
@10
5A
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
5B
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
@10
Day 2
1
Zercher Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
8-15 Reps
@10
4A
Leg Curl
2 Sets
8-15 Reps
@10
4B
Standing Calf Raise
2 Sets
AMRAP
@10
Day 3
1
Run
1 Set
60 mins
@10
Day 4
1
Larsen Press (Barbell)
1 Set
1 Set
1 Set
6-9 Reps
6-9 Reps
6-9 Reps
@8
@8.5
@9
2
Chin-Up (Assisted)
3 Sets
AMRAP
@10
3
Lateral Raise (Cable)
2 Sets
-
4A
Bicep Curl (EZ Bar)
3 Sets
-
4B
Tricep Pushdown (Cable)
3 Sets
-
5
Lat Pulldown
2 Sets
-
Day 5
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@8
2
Zercher Squat (Barbell)
3 Sets
5-8 Reps
@8
3
Leg Extension
3 Sets
8-15 Reps
@10
4A
Leg Curl
2 Sets
8-15 Reps
@10
4B
Standing Calf Raise
2 Sets
AMRAP
@10
5
Dead Hang
1 Set
1 mins
@10
Day 6
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
5-7 Reps
5-7 Reps
@6
@6.5
@7
@8
@9
2A
Preacher Curl (EZ Bar)
3 Sets
-
2B
Tricep Pushdown (Cable)
3 Sets
-
3
Wrist Curls
2 Sets
1-5 Reps
@10
4A
Incline Curl (Dumbbell)
2 Sets
-
4B
Dip (Bodyweight)
2 Sets
-
Day 7
1
Yoga
1 Set
10 mins
@10