Program Description
The program is inspired by Cody Lefever's VDIP program, but spread over 4 days instead of 5. Every set of this program is a MRS (Max rep set), but don't go to absolute failure, instead leave always 1-2 rep in the tank. The progression is based on the sum of the repetitions done in the previous session with this pattern: - T1 exercises: Sum: 15 = +5kg 10-14 = +2.5kg rest periods: 3-5 min - T2 exercises: Sum: 30 = +5kg 25-29 = +2.5g rest periods: 2-3 min - T3 exercises: Sum: 50 = +5kg rest periods: 1-2'
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 14, 2024 12:02
- Last EditedOct 14, 2024 02:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)3 Sets
2-5 Reps
@9
2
Bench Press (Smith Machine)3 Sets
6-12 Reps
@9
3
Pec Deck (Machine)4 Sets
8-15 Reps
@9
4
Incline Bench Press (Dumbbell)4 Sets
8-15 Reps
@9
5A
Bicep Curl (EZ Bar)4 Sets
8-15 Reps
@9
5B
Tricep Pushdown (Cable)4 Sets
8-15 Reps
@9
6
Straight Leg Calf Raise4 Sets
10-20 Reps
@9
7A
Deadhang3 Sets
AMRAP
@10
7B
Seated Calf Raise3 Sets
8-15 Reps
@9
Day 2
1
Overhead Press (Barbell)3 Sets
2-5 Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
@9
3
Bench Press (Close Grip)3 Sets
6-12 Reps
@9
4
Seated Row (Machine)4 Sets
8-15 Reps
@9
5
Wide Grip Lat Pulldown4 Sets
8-15 Reps
@9
6A
Lateral Raise (Dumbbell)4 Sets
8-15 Reps
@9
6B
Straight Leg Calf Raise4 Sets
8-15 Reps
@9
7A
Hammer Curl3 Sets
6-12 Reps
@9
7B
Tricep Extension (Dumbbell)3 Sets
6-12 Reps
@9
8A
Face Pull4 Sets
8-15 Reps
@9
8B
Decline Sit Up (Bodyweight)4 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)3 Sets
2-5 Reps
@9
2
Incline Bench Press (Dumbbell)3 Sets
6-12 Reps
@9
3
Seated Row (Machine)3 Sets
6-12 Reps
@9
4
Lat Pulldown (Neutral Grip)4 Sets
8-15 Reps
@9
5
Lateral Raise (Dumbbell)4 Sets
8-15 Reps
@9
6
Incline Curl (Dumbbell)4 Sets
8-15 Reps
@9
7
Leg Extension4 Sets
8-15 Reps
@9
8A
Calf Raise (Bodyweight)3 Sets
8-15 Reps
@9
8B
Dead Hang3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)3 Sets
2-5 Reps
@9
2
Squat (Barbell)3 Sets
6-12 Reps
@9
3
Seated Shoulder Press (Dumbbell)3 Sets
6-12 Reps
@9
4
Dip (Weighted)4 Sets
8-15 Reps
@9
5
Single Leg Press4 Sets
8-15 Reps
@9
6
Leg Curl4 Sets
8-15 Reps
@9
7
Seated Calf Raise4 Sets
10-20 Reps
@9
8A
Face Pull4 Sets
8-15 Reps
@9
8B
Decline Sit Up (Bodyweight)4 Sets
AMRAP
@9