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BoostcampPNG

12 Week Peak

by Bodie S.
1 athletes joined

Program Description

Get stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 08, 2025 08:48
  • Last Edited
    Feb 10, 2025 05:10
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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
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Bench Press (Paused)
3
2 reps
74%
4
Chest Fly (Cable)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
78%
3
Bench Press (Paused)
3
3 reps
74%
4
Chest Fly (Cable)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
78%
3
Bench Press (Paused)
3
4 reps
74%
4
Chest Fly (Cable)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
81%
3
Bench Press (Paused)
3
2 reps
77%
4
Chest Fly (Cable)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
81%
3
Bench Press (Paused)
3
3 reps
77%
4
Chest Fly (Cable)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
81%
3
Bench Press (Paused)
3
4 reps
77%
4
Chest Fly (Cable)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
84%
3
Bench Press (Paused)
3
2 reps
80%
4
Chest Fly (Cable)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
84%
3
Bench Press (Paused)
3
3 reps
80%
4
Chest Fly (Cable)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
84%
3
Bench Press (Paused)
3
4 reps
80%
4
Chest Fly (Cable)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
86%
3
Bench Press (Paused)
3
2 reps
82%
4
Chest Fly (Cable)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
88%
3
Bench Press (Paused)
3
2 reps
84%
4
Chest Fly (Cable)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Sumo Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
2 reps
78%
3
Sumo Deadlift (Paused)
2
2 reps
74%
4
Seated Row (Machine)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Rear Delt Fly (Cable)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
12
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 7
2
Sumo Deadlift (Barbell)
3
3 reps
78%
3
Sumo Deadlift (Paused)
2
3 reps
74%
4
Seated Row (Machine)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Rear Delt Fly (Cable)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
12
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
4 reps
78%
3
Sumo Deadlift (Paused)
2
4 reps
74%
4
Seated Row (Machine)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Rear Delt Fly (Cable)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
12
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
2 reps
81%
3
Sumo Deadlift (Paused)
2
2 reps
77%
4
Seated Row (Machine)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Rear Delt Fly (Cable)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
12
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 7
2
Sumo Deadlift (Barbell)
3
3 reps
81%
3
Sumo Deadlift (Paused)
2
3 reps
77%
4
Seated Row (Machine)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Rear Delt Fly (Cable)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
12
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
4 reps
81%
3
Sumo Deadlift (Paused)
2
4 reps
77%
4
Seated Row (Machine)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Rear Delt Fly (Cable)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
12
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
2 reps
84%
3
Sumo Deadlift (Paused)
2
2 reps
80%
4
Seated Row (Machine)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Rear Delt Fly (Cable)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
12
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 7
2
Sumo Deadlift (Barbell)
3
3 reps
84%
3
Sumo Deadlift (Paused)
2
3 reps
80%
4
Seated Row (Machine)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Rear Delt Fly (Cable)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
12
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
4 reps
84%
3
Sumo Deadlift (Paused)
2
4 reps
80%
4
Seated Row (Machine)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Rear Delt Fly (Cable)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
12
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
2 reps
86%
3
Sumo Deadlift (Paused)
2
2 reps
82%
4
Seated Row (Machine)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Rear Delt Fly (Cable)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
12
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
2 reps
88%
3
Sumo Deadlift (Paused)
2
2 reps
84%
4
Seated Row (Machine)
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Rear Delt Fly (Cable)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
12
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
73%
2
Tempo Squat (Barbell)
3
2 reps
70%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Single Leg Press
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
73%
2
Tempo Squat (Barbell)
3
3 reps
70%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Single Leg Press
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
73%
2
Tempo Squat (Barbell)
3
4 reps
70%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Single Leg Press
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
76%
2
Tempo Squat (Barbell)
3
2 reps
73%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Single Leg Press
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
76%
2
Tempo Squat (Barbell)
3
3 reps
73%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Single Leg Press
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
76%
2
Tempo Squat (Barbell)
3
4 reps
73%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Single Leg Press
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
79%
2
Tempo Squat (Barbell)
3
2 reps
76%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Single Leg Press
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
79%
2
Tempo Squat (Barbell)
3
3 reps
76%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Single Leg Press
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
79%
2
Tempo Squat (Barbell)
3
4 reps
76%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Single Leg Press
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
4 reps
81%
3
Tempo Squat (Barbell)
3
2 reps
78%
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Single Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Seated Hamstring Curl
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
4 reps
83%
3
Tempo Squat (Barbell)
3
2 reps
80%
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Single Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Seated Hamstring Curl
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
73%
2
Bench Press (Close Grip)
3
4 reps
71%
3
Incline Chest Press (Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
73%
2
Bench Press (Close Grip)
3
5 reps
71%
3
Incline Chest Press (Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Bench Press (Close Grip)
3
6 reps
71%
3
Incline Chest Press (Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
76%
2
Bench Press (Close Grip)
3
4 reps
74%
3
Incline Chest Press (Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
76%
2
Bench Press (Close Grip)
3
5 reps
74%
3
Incline Chest Press (Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
76%
2
Bench Press (Close Grip)
3
6 reps
74%
3
Incline Chest Press (Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
79%
2
Bench Press (Close Grip)
3
4 reps
77%
3
Incline Chest Press (Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
79%
2
Bench Press (Close Grip)
3
5 reps
77%
3
Incline Chest Press (Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
79%
2
Bench Press (Close Grip)
3
6 reps
77%
3
Incline Chest Press (Machine)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
81%
3
Bench Press (Close Grip)
3
4 reps
79%
4
Incline Chest Press (Machine)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
83%
3
Bench Press (Close Grip)
3
4 reps
81%
4
Incline Chest Press (Machine)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
70%
2
Seated Row (Machine)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
70%
2
Seated Row (Machine)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6 reps
70%
2
Seated Row (Machine)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
73%
2
Seated Row (Machine)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
73%
2
Seated Row (Machine)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6 reps
73%
2
Seated Row (Machine)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
76%
2
Seated Row (Machine)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
76%
2
Seated Row (Machine)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6 reps
76%
2
Seated Row (Machine)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
4 reps
78%
3
Seated Row (Machine)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
10 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
7
Bayesian Curl
3
10 reps
-
8
Hammer Curl (Cable)
3
10 reps
-
9
Bicep Curl (Machine)
3
10 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
4 reps
80%
3
Seated Row (Machine)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
10 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
7
Bayesian Curl
3
10 reps
-
8
Hammer Curl (Cable)
3
10 reps
-
9
Bicep Curl (Machine)
3
10 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
78%
3
Squat (Paused)
3
2 reps
74%
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Single Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Seated Hamstring Curl
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
3 reps
78%
3
Squat (Paused)
3
3 reps
74%
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Single Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Seated Hamstring Curl
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
4 reps
78%
3
Squat (Paused)
3
4 reps
74%
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Single Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Seated Hamstring Curl
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
81%
3
Squat (Paused)
3
2 reps
77%
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Single Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Seated Hamstring Curl
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
3 reps
81%
3
Squat (Paused)
3
3 reps
77%
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Single Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Seated Hamstring Curl
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
4 reps
81%
3
Squat (Paused)
3
4 reps
77%
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Single Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Seated Hamstring Curl
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
84%
3
Squat (Paused)
3
2 reps
80%
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Single Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Seated Hamstring Curl
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
3 reps
84%
3
Squat (Paused)
3
3 reps
80%
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Single Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Seated Hamstring Curl
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
4 reps
84%
3
Squat (Paused)
3
4 reps
80%
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Single Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Seated Hamstring Curl
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
2 reps
86%
3
Squat (Paused)
3
2 reps
82%
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Single Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Seated Hamstring Curl
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
2 reps
88%
3
Squat (Paused)
3
2 reps
84%
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Single Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Seated Hamstring Curl
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@6
2
Bench Press (Barbell)
3 Sets
2 Reps
78%
3
Bench Press (Paused)
3 Sets
2 Reps
74%
4
Chest Fly (Cable)
3 Sets
10 Reps
-
5
Shoulder Press (Machine)
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
8
Tricep Kickback
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
73%
2
Tempo Squat (Barbell)
3 Sets
2 Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
4
Single Leg Press
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Seated Hamstring Curl
3 Sets
10 Reps
-
7
Hip Adductor (Machine)
3 Sets
10 Reps
-
8
Seated Calf Raise
3 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
4 Reps
73%
2
Bench Press (Close Grip)
3 Sets
4 Reps
71%
3
Incline Chest Press (Machine)
3 Sets
10 Reps
-
4
Shoulder Press (Machine)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Tricep Kickback
3 Sets
10 Reps
-
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
4 Reps
70%
2
Seated Row (Machine)
3 Sets
10 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
4
Standing Pullover (Cable)
3 Sets
10 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
6
Bayesian Curl
3 Sets
10 Reps
-
7
Hammer Curl (Cable)
3 Sets
10 Reps
-
8
Bicep Curl (Machine)
3 Sets
10 Reps
-
9
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
10
Shrug (Barbell)
3 Sets
10 Reps
-
Day 6
1
Squat (Barbell)
1 Set
1 Reps
@6
2
Squat (Barbell)
3 Sets
2 Reps
78%
3
Squat (Paused)
3 Sets
2 Reps
74%
4
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
5
Single Leg Press
3 Sets
10 Reps
-
6
Leg Extension
3 Sets
10 Reps
-
7
Seated Hamstring Curl
3 Sets
10 Reps
-
8
Hip Adductor (Machine)
3 Sets
10 Reps
-
9
Seated Calf Raise
3 Sets
10 Reps
-
Day 2
1
Sumo Deadlift (Barbell)
1 Set
1 Reps
@6
2
Sumo Deadlift (Barbell)
3 Sets
2 Reps
78%
3
Sumo Deadlift (Paused)
2 Sets
2 Reps
74%
4
Seated Row (Machine)
3 Sets
10 Reps
-
5
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
6
Standing Pullover (Cable)
3 Sets
10 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
8
Bayesian Curl
3 Sets
10 Reps
-
9
Hammer Curl (Cable)
3 Sets
10 Reps
-
10
Bicep Curl (Machine)
3 Sets
10 Reps
-
11
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
12
Shrug (Barbell)
3 Sets
10 Reps
-