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Strength training program main part 1:

by Bart B.
4 athletes joined

Program Description

Get strong and build muscle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 01, 2025 08:01
  • Last Edited
    Nov 02, 2025 01:28
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.9%
Hamstrings
10.2%
Quadriceps
9.6%
Biceps
7.4%
Glutes
7.3%
Rear Delts
7.1%
Triceps
6.6%
Lats
6.6%
Front Delts
5.8%
Lower Back
5.4%
Abs
5.1%
Middle Delts
4.8%
Chest
3.7%
Adductors
3%
Forearms
2.4%
Calves
2.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9.5
5
Standing Calf Raise
4
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
12 reps
8 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Strict Form Barbell Row
1
1
2
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
1
AMRAP
RPE 9
3
JM Press (Smith Machine)
1
2
6 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
Bench Press (Smith Machine)
1
1
1
12 reps
12 reps
20 reps
RPE 8.5
RPE 9
RPE 9.5
10
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (Constant Tension)
2
1
12 reps
15 reps
RPE 8
RPE 9
2
Leg Extension
2
2
15 reps
20 reps
RPE 9
RPE 9.5
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
2
1
12 reps
10 reps
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-20 reps
RPE 8
7
Bayesian Curl
3
12-15 reps
RPE 8
8
Hammer Curl (Cable)
3
15-20 reps
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
Week 1
1 / 18 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
5 Reps
@7.5
2
Strict Form Barbell Row
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
@8
@8.5
@9
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Back Extension (Weighted)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
Day 1
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@7
@8.5
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
10 Reps
12 Reps
@7.5
@8
@8.5
@9
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@9
@9
@9.5
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8-9
@8-9
@8-9.5
5
Standing Calf Raise
4 Sets
20 Reps
@8.5
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6-7
@7-8
2
Bench Press (Barbell)
1 Set
AMRAP
@8-9
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
12 Reps
8 Reps
@8
@8
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
8 Reps
@8
@8
@8
@8.5
5
Single Arm Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
20 Reps
@8
@9
7
Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
Day 5
1
Smith Machine Squat (Constant Tension)
2 Sets
1 Set
12 Reps
15 Reps
@8
@9
2
Leg Extension
2 Sets
2 Sets
15 Reps
20 Reps
@9
@9.5
3
Leg Curl
2 Sets
1 Set
12 Reps
15 Reps
@8
@9
4
Lat Pulldown (Single Arm)
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
@8
6
Shrug (Dumbbell)
3 Sets
10-20 Reps
@8
7
Bayesian Curl
3 Sets
12-15 Reps
@8
8
Hammer Curl (Cable)
3 Sets
15-20 Reps
@8
9
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@8.5
@9
@9.5
10
21s (EZ Bar)
1 Set
21 Reps
@10
Day 4
1
Military Press (Barbell)
3 Sets
5 Reps
@8
2
Military Press (Barbell)
1 Set
AMRAP
@9
3
JM Press (Smith Machine)
1 Set
2 Sets
6 Reps
8 Reps
@7
@8
4
T-Bar Row
3 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
6
Face Pull
3 Sets
12-15 Reps
@8