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BoostcampPNG

Young Kratos

by Ahmad Hasan

Program Description

Building strong Kratos like athletes with functional strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 05, 2026 10:38
  • Last Edited
    Feb 14, 2026 11:43
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.7%
Triceps
10.6%
Upper Back
8.9%
Quadriceps
8.9%
Lats
8.4%
Biceps
8.3%
Glutes
7.9%
Hamstrings
7.4%
Abs
7.1%
Chest
7.1%
Middle Delts
5.1%
Forearms
2.8%
Lower Back
2.3%
Adductors
2%
Neck
2%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 6.5
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 6.5
RPE 6
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6.5
RPE 8
4
T-Bar Row
4
12 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
12 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
1
12 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
4
Seated Dip (Machine)
3
20 reps
RPE 7.5
5
High Pull
3
12 reps
RPE 6
6
Arnold Press
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6.5
6
Pullover (Dumbbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
20 reps
RPE 6
2
Squat (Paused)
4
12 reps
RPE 6
3
Front Squat (Barbell)
4
15 reps
RPE 6
4
Hack Squat
4
12 reps
RPE 6.5
5
Leg Extension
4
15 reps
RPE 7.5
6
Speed Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Lunge (Barbell)
4
15 reps
RPE 6.5
8
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 7.5
3
Neck Curl
3
20 reps
RPE 6.5
4
Chin-Up (Weighted)
3
12 reps
RPE 6
5
Neck Flexion
3
20 reps
RPE 6.5
6
Bicep Curl (Cable)
3
12 reps
RPE 6.5
7
Concentration Curl
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
3
20 reps
RPE 6
3
Sit Up
3
20 reps
RPE 6.5
4
Pendlay Row
3
12 reps
RPE 6.5
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@6.5
2
Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@6.5
@6
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@6.5
@8
4
T-Bar Row
4 Sets
12 Reps
@6.5
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@6
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@6
Day 2
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@6
@7
@7
2
Shoulder Press (Machine)
3 Sets
1 Set
12 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
4
Seated Dip (Machine)
3 Sets
20 Reps
@7.5
5
High Pull
3 Sets
12 Reps
@6
6
Arnold Press
3 Sets
12 Reps
@6.5
Day 3
1
Dip (Bodyweight)
4 Sets
12 Reps
@6.5
2
Bench Press (Dumbbell)
2 Sets
2 Sets
12 Reps
8 Reps
@6.5
@7
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
@6.5
5
Chest Press (Machine)
3 Sets
12 Reps
@6.5
6
Pullover (Dumbbell)
3 Sets
12 Reps
@6.5
Day 4
1
High Bar Squat (Barbell)
4 Sets
20 Reps
@6
2
Squat (Paused)
4 Sets
12 Reps
@6
3
Front Squat (Barbell)
4 Sets
15 Reps
@6
4
Hack Squat
4 Sets
12 Reps
@6.5
5
Leg Extension
4 Sets
15 Reps
@7.5
6
Speed Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6.5
@7
7
Lunge (Barbell)
4 Sets
15 Reps
@6.5
8
Hip Thrust (Machine)
3 Sets
12 Reps
@6.5
Day 5
1
Preacher Curl (Barbell)
4 Sets
12 Reps
@6.5
2
Skull Crusher (Dumbbell)
3 Sets
1 Set
12 Reps
8 Reps
@6.5
@7.5
3
Neck Curl
3 Sets
20 Reps
@6.5
4
Chin-Up (Weighted)
3 Sets
12 Reps
@6
5
Neck Flexion
3 Sets
20 Reps
@6.5
6
Bicep Curl (Cable)
3 Sets
12 Reps
@6.5
7
Concentration Curl
3 Sets
12 Reps
@6.5
Day 6
1
Cable Crunch
3 Sets
20 Reps
@6.5
2
Leg Raise (Captain's Chair)
3 Sets
20 Reps
@6
3
Sit Up
3 Sets
20 Reps
@6.5
4
Pendlay Row
3 Sets
12 Reps
@6.5