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BoostcampPNG

Sustainable Strength and Hypertrophy

by Adam B.
2 athletes joined

Program Description

To have a sustainable program that can be recycled after each deload week on week 13. Changing the isolation movements slightly each cycle.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 14, 2024 04:52
  • Last Edited
    Jun 18, 2025 08:07

Summary

Unlock your potential with the Sustainable Strength and Hypertrophy program, a comprehensive 12-week journey designed for serious lifters. Committing to six days a week, you'll engage in a balanced mix of compound and isolation exercises that target all major muscle groups. Each workout is meticulously crafted to build strength while promoting muscle growth, ensuring you maximize your gains sustainably. With a focus on proper form and progressive overload, this program is your roadmap to achieving lasting results in the gym. Get ready to transform your physique and elevate your training!
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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)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Seated Calf Raise
3 Sets
15 Reps
@9
Day 5
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@9
2
Lat Pulldown
4 Sets
8 Reps
@9
3
Shrug (Barbell)
3 Sets
12 Reps
@9
4
Bicep Curl (Cable)
3 Sets
15 Reps
@9
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
@9
2
Wide Grip Pull-Up
4 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
12 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
5
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
Day 6
1
Front Squat (Barbell)
5 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Standing Calf Raise
3 Sets
15 Reps
@9