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by Rhino9
3 athletes joined

Program Description

5x full body Sprint 3x out of week Powerbuilding

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 31, 2024 10:58
  • Last Edited
    Sep 18, 2024 03:32
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
6-10 reps
RPE 9.5
RPE 9
RPE 8
2
Anderson squats
1
1
4-6 reps
6-8 reps
RPE 8
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
10-16 reps
12-18 reps
8-12 reps
RPE 9
RPE 9
RPE 9.5
4A
Underhand Lat Pulldown
1
1
15 reps
12 reps
RPE 9
RPE 9.5
4B
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
4C
Hammer Curl
1
1
12 reps
15 reps
RPE 9
RPE 9.5
5A
AD Press
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
5B
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5C
Rear Delt Row
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6A
Dip (Weighted)
1
1
8-12 reps
5-8 reps
RPE 9.5
RPE 9.5
6B
Leg Raise (Captain's Chair)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
6-10 reps
RPE 9.5
RPE 9
RPE 8
2
Anderson squats
1
1
4-6 reps
6-8 reps
RPE 8
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
10-16 reps
12-18 reps
8-12 reps
RPE 9
RPE 9
RPE 9.5
4A
Underhand Lat Pulldown
1
1
15 reps
12 reps
RPE 9
RPE 9.5
4B
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
4C
Hammer Curl
1
1
12 reps
15 reps
RPE 9
RPE 9.5
5A
AD Press
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
5B
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5C
Rear Delt Row
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6A
Dip (Weighted)
1
1
8-12 reps
5-8 reps
RPE 9.5
RPE 9.5
6B
Leg Raise (Captain's Chair)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
6-10 reps
RPE 9.5
RPE 9
RPE 8
2
Anderson squats
1
1
4-6 reps
6-8 reps
RPE 8
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
10-16 reps
12-18 reps
8-12 reps
RPE 9
RPE 9
RPE 9.5
4A
Underhand Lat Pulldown
1
1
15 reps
12 reps
RPE 9
RPE 9.5
4B
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
4C
Hammer Curl
1
1
12 reps
15 reps
RPE 9
RPE 9.5
5A
AD Press
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
5B
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5C
Rear Delt Row
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6A
Dip (Weighted)
1
1
8-12 reps
5-8 reps
RPE 9.5
RPE 9.5
6B
Leg Raise (Captain's Chair)
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
6-10 reps
RPE 9.5
RPE 9
RPE 8
2
Anderson squats
1
1
4-6 reps
6-8 reps
RPE 8
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
10-16 reps
12-18 reps
8-12 reps
RPE 9
RPE 9
RPE 9.5
4A
Underhand Lat Pulldown
1
1
15 reps
12 reps
RPE 9
RPE 9.5
4B
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
4C
Hammer Curl
1
1
12 reps
15 reps
RPE 9
RPE 9.5
5A
AD Press
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
5B
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5C
Rear Delt Row
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6A
Dip (Weighted)
1
1
8-12 reps
5-8 reps
RPE 9.5
RPE 9.5
6B
Leg Raise (Captain's Chair)
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
6-10 reps
10-15 reps
RPE 9
RPE 9
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
5-8 reps
RPE 9
RPE 9
RPE 9
3
Chin-Up (Weighted)
1
1
5 reps
8 reps
RPE 9
RPE 9
4A
Skull Crusher
2
12 reps
RPE 9
4B
Barbell Reverse Curl
2
10 reps
RPE 8
4C
Leg Raise (Captain's Chair)
2
20 reps
RPE 9.5
5
Pull Through (Cable)
2
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
12-16 reps
RPE 9
RPE 9
8
Standing Calf Raise
1
1
12-20 reps
6-12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
6-10 reps
10-15 reps
RPE 9
RPE 9
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
5-8 reps
RPE 9
RPE 9
RPE 9
3
Chin-Up (Weighted)
1
1
5 reps
8 reps
RPE 9
RPE 9
4A
Skull Crusher
2
12 reps
RPE 9
4B
Barbell Reverse Curl
2
10 reps
RPE 8
4C
Leg Raise (Captain's Chair)
2
20 reps
RPE 9.5
5
Pull Through (Cable)
2
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
12-16 reps
RPE 9
RPE 9
8
Standing Calf Raise
1
1
12-20 reps
6-12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
6-10 reps
10-15 reps
RPE 9
RPE 9
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
5-8 reps
RPE 9
RPE 9
RPE 9
3
Chin-Up (Weighted)
1
1
5 reps
8 reps
RPE 9
RPE 9
4A
Skull Crusher
2
12 reps
RPE 9
4B
Barbell Reverse Curl
2
10 reps
RPE 8
4C
Leg Raise (Captain's Chair)
2
20 reps
RPE 9.5
5
Pull Through (Cable)
2
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
12-16 reps
RPE 9
RPE 9
8
Standing Calf Raise
1
1
12-20 reps
6-12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
6-10 reps
10-15 reps
RPE 9
RPE 9
2
Bench Press (Paused)
1
1
1
4-6 reps
6-8 reps
5-8 reps
RPE 9
RPE 9
RPE 9
3
Chin-Up (Weighted)
1
1
5 reps
8 reps
RPE 9
RPE 9
4A
Skull Crusher
2
12 reps
RPE 9
4B
Barbell Reverse Curl
2
10 reps
RPE 8
4C
Leg Raise (Captain's Chair)
2
20 reps
RPE 9.5
5
Pull Through (Cable)
2
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
12-16 reps
RPE 9
RPE 9
8
Standing Calf Raise
1
1
12-20 reps
6-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Squat (Paused)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
3A
Seated Overhead Press (Barbell)
2
10 reps
RPE 9
3B
Lateral Raise (Cable)
2
8-12 reps
RPE 9.5
3C
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
4
Good Morning
1
1
6-10 reps
4-8 reps
RPE 9
RPE 9
5
Pull-Up (Weighted)
2
1
4-6 reps
6-8 reps
RPE 9.5
RPE 9.5
6A
Bicep Curl (Barbell)
1
1
10 reps
12 reps
RPE 9.5
RPE 9.5
6B
Reverse Wrist Curl (Barbell)
1
1
10 reps
12 reps
RPE 9.5
RPE 9.5
6C
Overhead Tricep Extension (Cable)
1
1
10 reps
12 reps
RPE 9.5
RPE 9.5
7A
Cable Crunch
1
1
1
10 reps
12 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
7B
Standing Calf Raise
1
1
1
10 reps
15 reps
6 reps
RPE 9.5
RPE 9.5
RPE 9.5
7C
tibialis
1
1
1
12 reps
15 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Squat (Paused)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
3A
Seated Overhead Press (Barbell)
2
10 reps
RPE 9
3B
Lateral Raise (Cable)
2
8-12 reps
RPE 9.5
3C
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
4
Good Morning
1
1
6-10 reps
4-8 reps
RPE 9
RPE 9
5
Pull-Up (Weighted)
2
1
4-6 reps
6-8 reps
RPE 9.5
RPE 9.5
6A
Bicep Curl (Barbell)
1
1
10 reps
12 reps
RPE 9.5
RPE 9.5
6B
Reverse Wrist Curl (Barbell)
1
1
10 reps
12 reps
RPE 9.5
RPE 9.5
6C
Overhead Tricep Extension (Cable)
1
1
10 reps
12 reps
RPE 9.5
RPE 9.5
7A
Cable Crunch
1
1
1
10 reps
12 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
7B
Standing Calf Raise
1
1
1
10 reps
15 reps
6 reps
RPE 9.5
RPE 9.5
RPE 9.5
7C
tibialis
1
1
1
12 reps
15 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Squat (Paused)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
3A
Seated Overhead Press (Barbell)
2
10 reps
RPE 9
3B
Lateral Raise (Cable)
2
8-12 reps
RPE 9.5
3C
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
4
Good Morning
1
1
6-10 reps
4-8 reps
RPE 9
RPE 9
5
Pull-Up (Weighted)
2
1
4-6 reps
6-8 reps
RPE 9.5
RPE 9.5
6A
Bicep Curl (Barbell)
1
1
10 reps
12 reps
RPE 9.5
RPE 9.5
6B
Reverse Wrist Curl (Barbell)
1
1
10 reps
12 reps
RPE 9.5
RPE 9.5
6C
Overhead Tricep Extension (Cable)
1
1
10 reps
12 reps
RPE 9.5
RPE 9.5
7A
Cable Crunch
1
1
1
10 reps
12 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
7B
Standing Calf Raise
1
1
1
10 reps
15 reps
6 reps
RPE 9.5
RPE 9.5
RPE 9.5
7C
tibialis
1
1
1
12 reps
15 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Squat (Paused)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
3A
Seated Overhead Press (Barbell)
2
10 reps
RPE 9
3B
Lateral Raise (Cable)
2
8-12 reps
RPE 9.5
3C
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
4
Good Morning
1
1
6-10 reps
4-8 reps
RPE 9
RPE 9
5
Pull-Up (Weighted)
2
1
4-6 reps
6-8 reps
RPE 9.5
RPE 9.5
6A
Bicep Curl (Barbell)
1
1
10 reps
12 reps
RPE 9.5
RPE 9.5
6B
Reverse Wrist Curl (Barbell)
1
1
10 reps
12 reps
RPE 9.5
RPE 9.5
6C
Overhead Tricep Extension (Cable)
1
1
10 reps
12 reps
RPE 9.5
RPE 9.5
7A
Cable Crunch
1
1
1
10 reps
12 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
7B
Standing Calf Raise
1
1
1
10 reps
15 reps
6 reps
RPE 9.5
RPE 9.5
RPE 9.5
7C
tibialis
1
1
1
12 reps
15 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Spoto Press
1
1
4-6 reps
5-7 reps
RPE 9
RPE 9
3
Barbell Row
1
1
1
8-12 reps
12-16 reps
14-18 reps
RPE 9.5
RPE 9.5
RPE 9.5
4A
Push Press (Barbell)
2
8 reps
RPE 9
4B
Leg Raise (Captain's Chair)
1
1
1
15 reps
20 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
4C
Standing Calf Raise
1
1
1
12 reps
15 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
6A
Bicep Curl (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
6B
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
6C
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
14 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Spoto Press
1
1
4-6 reps
5-7 reps
RPE 9
RPE 9
3
Barbell Row
1
1
1
8-12 reps
12-16 reps
14-18 reps
RPE 9.5
RPE 9.5
RPE 9.5
4A
Push Press (Barbell)
2
8 reps
RPE 9
4B
Leg Raise (Captain's Chair)
1
1
1
15 reps
20 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
4C
Standing Calf Raise
1
1
1
12 reps
15 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
6A
Bicep Curl (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
6B
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
6C
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
14 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Spoto Press
1
1
4-6 reps
5-7 reps
RPE 9
RPE 9
3
Barbell Row
1
1
1
8-12 reps
12-16 reps
14-18 reps
RPE 9.5
RPE 9.5
RPE 9.5
4A
Push Press (Barbell)
2
8 reps
RPE 9
4B
Leg Raise (Captain's Chair)
1
1
1
15 reps
20 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
4C
Standing Calf Raise
1
1
1
12 reps
15 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
6A
Bicep Curl (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
6B
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
6C
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
14 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Spoto Press
1
1
4-6 reps
5-7 reps
RPE 9
RPE 9
3
Barbell Row
1
1
1
8-12 reps
12-16 reps
14-18 reps
RPE 9.5
RPE 9.5
RPE 9.5
4A
Push Press (Barbell)
2
8 reps
RPE 9
4B
Leg Raise (Captain's Chair)
1
1
1
15 reps
20 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
4C
Standing Calf Raise
1
1
1
12 reps
15 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
6A
Bicep Curl (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 9
6B
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
6C
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
14 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9.5
RPE 9.5
2
High Bar Squat (Barbell)
2
1
4-6 reps
6-8 reps
RPE 8.5
RPE 8.5
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
1
12 reps
8 reps
RPE 9
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6A
Seated Overhead Press (Barbell)
1
1
1
8 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
6B
Lateral Raise (Dumbbell)
1
1
1
8 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
6C
Rear Delt Row
1
1
1
12 reps
15 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
7A
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
7B
Skull Crusher
1
1
10 reps
12 reps
RPE 9.5
RPE 9.5
7C
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 9.5
8A
Cable Crunch
1
1
1
8 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
8B
Standing Calf Raise
1
1
16 reps
8 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9.5
RPE 9.5
2
High Bar Squat (Barbell)
2
1
4-6 reps
6-8 reps
RPE 8.5
RPE 8.5
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
1
12 reps
8 reps
RPE 9
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6A
Seated Overhead Press (Barbell)
1
1
1
8 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
6B
Lateral Raise (Dumbbell)
1
1
1
8 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
6C
Rear Delt Row
1
1
1
12 reps
15 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
7A
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
7B
Skull Crusher
1
1
10 reps
12 reps
RPE 9.5
RPE 9.5
7C
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 9.5
8A
Cable Crunch
1
1
1
8 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
8B
Standing Calf Raise
1
1
16 reps
8 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9.5
RPE 9.5
2
High Bar Squat (Barbell)
2
1
4-6 reps
6-8 reps
RPE 8.5
RPE 8.5
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
1
12 reps
8 reps
RPE 9
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6A
Seated Overhead Press (Barbell)
1
1
1
8 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
6B
Lateral Raise (Dumbbell)
1
1
1
8 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
6C
Rear Delt Row
1
1
1
12 reps
15 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
7A
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
7B
Skull Crusher
1
1
10 reps
12 reps
RPE 9.5
RPE 9.5
7C
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 9.5
8A
Cable Crunch
1
1
1
8 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
8B
Standing Calf Raise
1
1
16 reps
8 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9.5
RPE 9.5
2
High Bar Squat (Barbell)
2
1
4-6 reps
6-8 reps
RPE 8.5
RPE 8.5
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
1
12 reps
8 reps
RPE 9
RPE 9
5
Chest Supported Row (Machine)
3
12 reps
RPE 9
6A
Seated Overhead Press (Barbell)
1
1
1
8 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
6B
Lateral Raise (Dumbbell)
1
1
1
8 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
6C
Rear Delt Row
1
1
1
12 reps
15 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
7A
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
7B
Skull Crusher
1
1
10 reps
12 reps
RPE 9.5
RPE 9.5
7C
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 9.5
8A
Cable Crunch
1
1
1
8 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
8B
Standing Calf Raise
1
1
16 reps
8 reps
RPE 9.5
RPE 9.5
Week 1
1 / 4 Weeks
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9.5
@9.5
2
High Bar Squat (Barbell)
2 Sets
1 Set
4-6 Reps
6-8 Reps
@8.5
@8.5
3
Stiff Leg Deadlift
2 Sets
8-12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
8 Reps
@9
@9
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@9
6A
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
10 Reps
@9
@9
@9
6B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9.5
@9.5
@9.5
6C
Rear Delt Row
1 Set
1 Set
1 Set
12 Reps
15 Reps
10 Reps
@9.5
@9.5
@9.5
7A
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
7B
Skull Crusher
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
7C
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
@9.5
8A
Cable Crunch
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9.5
@9.5
@9.5
8B
Standing Calf Raise
1 Set
1 Set
16 Reps
8 Reps
@9.5
@9.5
Day 4
1
Larsen Press (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
2
Spoto Press
1 Set
1 Set
4-6 Reps
5-7 Reps
@9
@9
3
Barbell Row
1 Set
1 Set
1 Set
8-12 Reps
12-16 Reps
14-18 Reps
@9.5
@9.5
@9.5
4A
Push Press (Barbell)
2 Sets
8 Reps
@9
4B
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
15 Reps
20 Reps
12 Reps
@9.5
@9.5
@9.5
4C
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
15 Reps
8 Reps
@9
@9
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7.5
6A
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
15 Reps
@9
@9
6B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
@9
@9
@9
6C
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9.5
@9.5
@9.5
7
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
14 Reps
8 Reps
@9
@9
@9
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
2
Squat (Paused)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
3A
Seated Overhead Press (Barbell)
2 Sets
10 Reps
@9
3B
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9.5
3C
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@9
4
Good Morning
1 Set
1 Set
6-10 Reps
4-8 Reps
@9
@9
5
Pull-Up (Weighted)
2 Sets
1 Set
4-6 Reps
6-8 Reps
@9.5
@9.5
6A
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
6B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
6C
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9.5
7A
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
@9.5
@9.5
@9.5
7B
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
15 Reps
6 Reps
@9.5
@9.5
@9.5
7C
tibialis
1 Set
1 Set
1 Set
12 Reps
15 Reps
8 Reps
@9.5
@9.5
@9.5
Day 2
1
High Pull
1 Set
1 Set
6-10 Reps
10-15 Reps
@9
@9
2
Bench Press (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
5-8 Reps
@9
@9
@9
3
Chin-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
@9
@9
4A
Skull Crusher
2 Sets
12 Reps
@9
4B
Barbell Reverse Curl
2 Sets
10 Reps
@8
4C
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@9.5
5
Pull Through (Cable)
2 Sets
12 Reps
@9
6
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
7
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
12-16 Reps
@9
@9
8
Standing Calf Raise
1 Set
1 Set
12-20 Reps
6-12 Reps
@9
@9
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-10 Reps
@9.5
@9
@8
2
Anderson squats
1 Set
1 Set
4-6 Reps
6-8 Reps
@8
@9.5
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10-16 Reps
12-18 Reps
8-12 Reps
@9
@9
@9.5
4A
Underhand Lat Pulldown
1 Set
1 Set
15 Reps
12 Reps
@9
@9.5
4B
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
8 Reps
@9.5
@9.5
4C
Hammer Curl
1 Set
1 Set
12 Reps
15 Reps
@9
@9.5
5A
AD Press
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
5B
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@9.5
@9.5
5C
Rear Delt Row
1 Set
1 Set
15 Reps
12 Reps
@9.5
@9.5
6A
Dip (Weighted)
1 Set
1 Set
8-12 Reps
5-8 Reps
@9.5
@9.5
6B
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@9.5