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BoostcampPNG

BOM Golden Warrior Program

by Vladimir T.
25 athletes joined
5.0
(1 rating)

Program Description

Gain lean muscle mass and build strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2024 01:46
  • Last Edited
    Nov 21, 2024 03:46
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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)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
10-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
JM Press
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
8-12 reps
RPE 8
RPE 8
RPE 10
2
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Meadow Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Prayer
1
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
4-6 Reps
4-6 Reps
@8
@9
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
10-15 Reps
@8
@9
@10
3
Hammer Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Reverse Bicep Curl (EZ Bar)
1 Set
10-15 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
JM Press
1 Set
8-12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
7-10 Reps
8-12 Reps
@8
@8
@10
2
Sissy Squat
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Good Morning
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 3
1
Push Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Wide Grip Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Meadow Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Seated Dumbbell Curl
1 Set
1 Set
7-10 Reps
7-10 Reps
@9
@10
Day 4
1
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
3
Shrug (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@10
Day 5
1
Incline Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
2
Pull-Up (Weighted)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Dumbbell Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lat Prayer
1 Set
10-15 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
1 Set
7-10 Reps
7-10 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Vladimir T.Age 26, Man
4 months ago
1 week complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Amazing program, recommend 10/10