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BoostcampPNG

531 BBB - hypertrophy

by Tommy Nader
20 athletes joined
4.0
(1 rating)

Program Description

Jim Wendler 5/3/1 BBB with assistance built in

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 23, 2024 02:40
  • Last Edited
    Feb 21, 2025 02:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
4
1
10 reps
1 reps
50%
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
4
1
10 reps
1 reps
50%
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Dip (Weighted)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
10 reps
RPE 6
4
Ab Wheel
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
4
1
10 reps
1 reps
50%
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
4
1
10 reps
1 reps
50%
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
4
1
10 reps
1 reps
50%
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Dip (Weighted)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
10 reps
RPE 6
4
Ab Wheel
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
4
1
10 reps
1 reps
50%
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
4
1
10 reps
1 reps
50%
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
4
1
10 reps
1 reps
50%
50%
3
Dip (Weighted)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Dip (Weighted)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
10 reps
RPE 6
4
Ab Wheel
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Barbell Row
3
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Barbell Row
3
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Barbell Row
3
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Ab Wheel
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Ab Wheel
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Ab Wheel
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Ab Wheel
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Bench Press (Barbell)
3
10 reps
50%
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 6
6
Skull Crusher
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Bench Press (Barbell)
3
10 reps
50%
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 6
6
Skull Crusher
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
75%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5-5 reps
3-5 reps
1-1 reps
1-1 reps
70%
80%
90%
100%
2
Bench Press (Barbell)
3
10 reps
50%
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Reverse Lunge (Dumbbell)
3
12 reps
RPE 6
6
Skull Crusher
3
12 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
90%
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Dip (Weighted)
3 Sets
10 Reps
@7
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@7
5
Ab Wheel
3 Sets
12 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
90%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Barbell Row
5 Sets
10 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
90%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Ab Wheel
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
90%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Dumbbell)
5 Sets
10 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
5
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@7
6
Skull Crusher
3 Sets
12 Reps
@7