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Draft Horse

by Suh_Dude
2 athletes joined
5.0
(1 rating)

Program Description

🤘🤘

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 26, 2024 06:41
  • Last Edited
    Jan 29, 2025 09:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 7
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
4
Shrug (Dumbbell)
2
10-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
3
15-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 8
2
Underhand Lat Pulldown
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Shrug (Dumbbell)
3
10-15 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
15-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 8.5
2
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8.5
6
Reverse Wrist Curl (Dumbbell)
3
15-25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
RPE 9
2
Underhand Lat Pulldown
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
4
Shrug (Dumbbell)
4
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 7
2
Underhand Lat Pulldown
2
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Shrug (Dumbbell)
2
10-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
2
15-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 8
2
Underhand Lat Pulldown
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Shrug (Dumbbell)
3
10-15 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
15-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 8.5
2
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8.5
6
Reverse Wrist Curl (Dumbbell)
3
15-25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
RPE 9
2
Underhand Lat Pulldown
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
4
Shrug (Dumbbell)
4
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 7
2
Underhand Lat Pulldown
2
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Shrug (Dumbbell)
2
10-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
2
15-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 8
2
Underhand Lat Pulldown
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Shrug (Dumbbell)
3
10-15 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
15-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 8.5
2
Underhand Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8.5
6
Reverse Wrist Curl (Dumbbell)
3
15-25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
RPE 9
2
Underhand Lat Pulldown
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
4
Shrug (Dumbbell)
4
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Straight Leg Calf Raise
3
20-30 reps
RPE 7
3
Seated Hamstring Curl
3
15-18 reps
RPE 7
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Straight Leg Calf Raise
4
20-30 reps
RPE 8
3
Seated Hamstring Curl
3
15-18 reps
RPE 8
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
6
Decline Sit Up (Bodyweight)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8.5
2
Straight Leg Calf Raise
4
20-30 reps
RPE 8.5
3
Seated Hamstring Curl
3
15-18 reps
RPE 8.5
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8.5
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
RPE 9
2
Straight Leg Calf Raise
5
20-30 reps
RPE 9
3
Seated Hamstring Curl
3
15-18 reps
RPE 9
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Straight Leg Calf Raise
3
20-30 reps
RPE 7
3
Seated Hamstring Curl
3
15-18 reps
RPE 7
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Straight Leg Calf Raise
4
20-30 reps
RPE 8
3
Seated Hamstring Curl
3
15-18 reps
RPE 8
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
6
Decline Sit Up (Bodyweight)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8.5
2
Straight Leg Calf Raise
4
20-30 reps
RPE 8.5
3
Seated Hamstring Curl
3
15-18 reps
RPE 8.5
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8.5
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
RPE 9
2
Straight Leg Calf Raise
5
20-30 reps
RPE 9
3
Seated Hamstring Curl
3
15-18 reps
RPE 9
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Straight Leg Calf Raise
3
20-30 reps
RPE 7
3
Seated Hamstring Curl
3
15-18 reps
RPE 7
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Straight Leg Calf Raise
4
20-30 reps
RPE 8
3
Seated Hamstring Curl
3
15-18 reps
RPE 8
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
6
Decline Sit Up (Bodyweight)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8.5
2
Straight Leg Calf Raise
4
20-30 reps
RPE 8.5
3
Seated Hamstring Curl
3
15-18 reps
RPE 8.5
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8.5
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
RPE 9
2
Straight Leg Calf Raise
5
20-30 reps
RPE 9
3
Seated Hamstring Curl
3
15-18 reps
RPE 9
4
Ez-Bar Skull Crusher
3
12-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 7
2
Overhead Press (Barbell)
3
6-10 reps
RPE 7
3
Straight Leg Calf Raise
3
20-30 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 7
6
Wrist Curls
3
20-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Straight Leg Calf Raise
3
20-30 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8
6
Wrist Curls
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8.5
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
20-30 reps
RPE 8.5
4
Leg Extension
3
12-15 reps
RPE 8.5
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8.5
6
Wrist Curls
3
20-30 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
6-10 reps
RPE 9
2
Overhead Press (Barbell)
4
6-10 reps
RPE 9
3
Straight Leg Calf Raise
4
20-30 reps
RPE 9
4
Leg Extension
4
12-15 reps
RPE 9
5
Ez-Bar Skull Crusher
4
12-15 reps
RPE 9
6
Wrist Curls
4
20-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 7
2
Overhead Press (Barbell)
2
6-10 reps
RPE 7
3
Straight Leg Calf Raise
3
20-30 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 7
6
Wrist Curls
2
20-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Straight Leg Calf Raise
3
20-30 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8
6
Wrist Curls
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8.5
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
20-30 reps
RPE 8.5
4
Leg Extension
3
12-15 reps
RPE 8.5
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8.5
6
Wrist Curls
3
20-30 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
6-10 reps
RPE 9
2
Overhead Press (Barbell)
4
6-10 reps
RPE 9
3
Straight Leg Calf Raise
4
20-30 reps
RPE 9
4
Leg Extension
4
12-15 reps
RPE 9
5
Ez-Bar Skull Crusher
4
12-15 reps
RPE 9
6
Wrist Curls
4
20-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 7
2
Overhead Press (Barbell)
2
6-10 reps
RPE 7
3
Straight Leg Calf Raise
3
20-30 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 7
6
Wrist Curls
2
20-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Straight Leg Calf Raise
3
20-30 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8
6
Wrist Curls
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8.5
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
3
Straight Leg Calf Raise
3
20-30 reps
RPE 8.5
4
Leg Extension
3
12-15 reps
RPE 8.5
5
Ez-Bar Skull Crusher
3
12-15 reps
RPE 8.5
6
Wrist Curls
3
20-30 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
6-10 reps
RPE 9
2
Overhead Press (Barbell)
4
6-10 reps
RPE 9
3
Straight Leg Calf Raise
4
20-30 reps
RPE 9
4
Leg Extension
4
12-15 reps
RPE 9
5
Ez-Bar Skull Crusher
4
12-15 reps
RPE 9
6
Wrist Curls
4
20-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Incline Press (Any)
3
6-10 reps
RPE 7
3
Leg Extension
3
15-18 reps
RPE 7
4
Skiers (Dumbbell)
3
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
6
Decline Sit Up (Bodyweight)
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Incline Press (Any)
3
8-12 reps
RPE 8
3
Leg Extension
3
15-18 reps
RPE 8
4
Skiers (Dumbbell)
3
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
2
Incline Press (Any)
3
8-12 reps
RPE 8.5
3
Leg Extension
3
15-18 reps
RPE 8.5
4
Skiers (Dumbbell)
3
12-15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 9
2
Incline Press (Any)
4
8-12 reps
RPE 9
3
Leg Extension
4
15-18 reps
RPE 9
4
Skiers (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Decline Sit Up (Bodyweight)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Incline Press (Any)
3
6-10 reps
RPE 7
3
Leg Extension
2
15-18 reps
RPE 7
4
Skiers (Dumbbell)
2
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
6
Decline Sit Up (Bodyweight)
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Incline Press (Any)
3
8-12 reps
RPE 8
3
Leg Extension
3
15-18 reps
RPE 8
4
Skiers (Dumbbell)
3
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
2
Incline Press (Any)
3
8-12 reps
RPE 8.5
3
Leg Extension
3
15-18 reps
RPE 8.5
4
Skiers (Dumbbell)
3
12-15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 9
2
Incline Press (Any)
4
8-12 reps
RPE 9
3
Leg Extension
4
15-18 reps
RPE 9
4
Skiers (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Decline Sit Up (Bodyweight)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Incline Press (Any)
3
6-10 reps
RPE 7
3
Leg Extension
2
15-18 reps
RPE 7
4
Skiers (Dumbbell)
2
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
6
Decline Sit Up (Bodyweight)
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Incline Press (Any)
3
8-12 reps
RPE 8
3
Leg Extension
3
15-18 reps
RPE 8
4
Skiers (Dumbbell)
3
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8.5
2
Incline Press (Any)
3
8-12 reps
RPE 8.5
3
Leg Extension
3
15-18 reps
RPE 8.5
4
Skiers (Dumbbell)
3
12-15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 9
2
Incline Press (Any)
4
8-12 reps
RPE 9
3
Leg Extension
4
15-18 reps
RPE 9
4
Skiers (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Decline Sit Up (Bodyweight)
4
12-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@7
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7
4
Shrug (Dumbbell)
2 Sets
10-15 Reps
@7
5
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@7
6
Reverse Wrist Curl (Dumbbell)
3 Sets
15-25 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@7
2
Straight Leg Calf Raise
3 Sets
20-30 Reps
@7
3
Seated Hamstring Curl
3 Sets
15-18 Reps
@7
4
Ez-Bar Skull Crusher
3 Sets
12-15 Reps
@7
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@7
6
Decline Sit Up (Bodyweight)
3 Sets
12-15 Reps
@7
Day 3
1
Barbell Row
3 Sets
6-10 Reps
@7
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@7
3
Straight Leg Calf Raise
3 Sets
20-30 Reps
@7
4
Leg Extension
3 Sets
12-15 Reps
@7
5
Ez-Bar Skull Crusher
3 Sets
12-15 Reps
@7
6
Wrist Curls
3 Sets
20-30 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7
2
Incline Press (Any)
3 Sets
6-10 Reps
@7
3
Leg Extension
3 Sets
15-18 Reps
@7
4
Skiers (Dumbbell)
3 Sets
12-15 Reps
@7
5
Incline Curl (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
6
Decline Sit Up (Bodyweight)
2 Sets
12-15 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Suh_DudeAge 33, Man
4 months ago
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
🐎🐓