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BoostcampPNG

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by Lyle C.

Program Description

Fun

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 27, 2024 12:47
  • Last Edited
    Nov 05, 2024 09:29
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
1
3-5 reps
5-8 reps
8-15 reps
RPE 7
RPE 7
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
3
10-
RPE 6
3
Lateral Raise (Machine)
2
12-20 reps
RPE 8
4
Chest Fly (Cable)
2
10-20 reps
RPE 9
5
Tricep Extension (Cable)
3
10-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1
1
3-5 reps
5-8 reps
5-8 reps
8-15 reps
RPE 7.5
RPE 7.5
RPE 7
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
3
10-
RPE 6
3
Lateral Raise (Machine)
2
12-20 reps
RPE 8
4
Chest Fly (Cable)
2
10-20 reps
RPE 9
5
Tricep Extension (Cable)
3
10-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1
1
3-5 reps
5-8 reps
5-8 reps
8-15 reps
RPE 8
RPE 8
RPE 7
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
3
10-
RPE 6
3
Lateral Raise (Machine)
2
12-20 reps
RPE 8
4
Chest Fly (Cable)
2
10-20 reps
RPE 9
5
Tricep Extension (Cable)
3
10-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
1
3-5 reps
5-8 reps
8-15 reps
RPE 7
RPE 7
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
3
10-
RPE 6
3
Lateral Raise (Machine)
2
12-20 reps
RPE 8
4
Chest Fly (Cable)
2
10-20 reps
RPE 9
5
Tricep Extension (Cable)
3
10-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
1
3-5 reps
5-8 reps
8-15 reps
RPE 9
RPE 8
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
10-
RPE 6
3
Lateral Raise (Machine)
2
12-20 reps
RPE 8
4
Chest Fly (Cable)
2
10-20 reps
RPE 9
5
Tricep Extension (Cable)
3
10-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
2
1
AMRAP
AMRAP
RPE 8
RPE 9
4
Pullover (Machine)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Belt Squat
2
10-15 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 8
7
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
2
1
AMRAP
AMRAP
RPE 8
RPE 9
4
Pullover (Machine)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Belt Squat
2
10-15 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 8
7
Hanging Leg Raise
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 7
RPE 7
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
2
1
AMRAP
AMRAP
RPE 8
RPE 9
4
Pullover (Machine)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Belt Squat
2
10-15 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 8
7
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
2
1
AMRAP
AMRAP
RPE 8
RPE 9
4
Pullover (Machine)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Belt Squat
2
10-15 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 8
7
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 7.5
RPE 8
RPE 9
RPE 6
2
Split Squat (Dumbbell)
2
AMRAP
RPE 8
3
Pullover (Machine)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Belt Squat
2
10-15 reps
RPE 8
5
Reverse Hyperextension
3
AMRAP
RPE 8
6
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
5-8 reps
RPE 8
2
Incline Chest Press (Machine)
4
6-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
4
Push Up
4
20-30 reps
RPE 8
5
Rear Delt Fly (Machine)
5
20 reps
-
6
Bicep Curl (EZ Bar)
3
3 reps
RPE 8
7
Tricep Extension (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
8
Upright Row (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
5-8 reps
RPE 8
2
Incline Chest Press (Machine)
4
6-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
4
Push Up
4
20-30 reps
RPE 8
5
Rear Delt Fly (Machine)
5
20 reps
-
6
Bicep Curl (EZ Bar)
3
3 reps
RPE 8
7
Tricep Extension (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
8
Upright Row (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
5-8 reps
RPE 8
2
Incline Chest Press (Machine)
4
6-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
4
Push Up
4
20-30 reps
RPE 8
5
Rear Delt Fly (Machine)
5
20 reps
-
6
Bicep Curl (EZ Bar)
3
3 reps
RPE 8
7
Tricep Extension (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
8
Upright Row (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
5-8 reps
RPE 8
2
Incline Chest Press (Machine)
4
6-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
4
Push Up
4
20-30 reps
RPE 8
5
Rear Delt Fly (Machine)
5
20 reps
-
6
Bicep Curl (EZ Bar)
3
3 reps
RPE 8
7
Tricep Extension (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
8
Upright Row (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
5-8 reps
RPE 8
2
Incline Chest Press (Machine)
4
6-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
4
Push Up
4
20-30 reps
RPE 8
5
Rear Delt Fly (Machine)
5
20 reps
-
6
Bicep Curl (EZ Bar)
3
3 reps
RPE 8
7
Tricep Extension (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
8
Upright Row (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6
2
Squat (Paused)
3
4 reps
RPE 6
3
Barbell Row
3
5-9 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
5
Hamstring Curl
2
10-20 reps
RPE 10
6
Leg Extension
2
10-20 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Squat (Paused)
3
4 reps
RPE 6
3
Barbell Row
3
5-9 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
5
Hamstring Curl
2
10-20 reps
RPE 10
6
Leg Extension
2
10-20 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 7
RPE 7
2
Squat (Paused)
3
4 reps
RPE 6
3
Barbell Row
3
5-9 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
5
Hamstring Curl
2
10-20 reps
RPE 10
6
Leg Extension
2
10-20 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 7.5
RPE 8
2
Squat (Paused)
3
4 reps
RPE 6.5
3
Barbell Row
3
5-9 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
5
Hamstring Curl
2
10-20 reps
RPE 10
6
Leg Extension
2
10-20 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Squat (Paused)
2
4 reps
RPE 6
3
Barbell Row
3
5-9 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
5
Hamstring Curl
2
10-20 reps
RPE 10
6
Leg Extension
2
10-20 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 7
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Oblique Crunch
3
10-15 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 7
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Oblique Crunch
3
10-15 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 7
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Oblique Crunch
3
10-15 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 7
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Oblique Crunch
3
10-15 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 7
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Oblique Crunch
3
10-15 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Week 1
1 / 16 Weeks
Day 4
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@6.5
@6.5
@6
2
Squat (Paused)
3 Sets
4 Reps
@6
3
Barbell Row
3 Sets
5-9 Reps
@9
4
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
5
Hamstring Curl
2 Sets
10-20 Reps
@10
6
Leg Extension
2 Sets
10-20 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
8
Decline Sit Up (Bodyweight)
2 Sets
AMRAP
@9
Day 3
1
Viking Press
2 Sets
5-8 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
6-10 Reps
@8
3
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@9
4
Push Up
4 Sets
20-30 Reps
@8
5
Rear Delt Fly (Machine)
5 Sets
20 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
3 Reps
@8
7
Tricep Extension (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@10
8
Upright Row (Cable)
2 Sets
10-15 Reps
@9
Day 5
1
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
@8
2
Dip (Bodyweight)
3 Sets
AMRAP
@7
3
Chest Supported Row (Machine)
3 Sets
5-8 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@9
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
6
Oblique Crunch
3 Sets
10-15 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@10
Day 1
1
Dip (Weighted)
1 Set
3 Sets
1 Set
3-5 Reps
5-8 Reps
8-15 Reps
@7
@7
@7
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10-
@6
3
Lateral Raise (Machine)
2 Sets
12-20 Reps
@8
4
Chest Fly (Cable)
2 Sets
10-20 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
6
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
4 Reps
@6
@6
@6
@6
2
Romanian Deadlift (Barbell)
2 Sets
7 Reps
@7
3
Split Squat (Dumbbell)
2 Sets
1 Set
AMRAP
AMRAP
@8
@9
4
Pullover (Machine)
2 Sets
1 Set
AMRAP
AMRAP
@9
@10
5
Belt Squat
2 Sets
10-15 Reps
@8
6
Reverse Hyperextension
3 Sets
AMRAP
@8
7
Hanging Leg Raise
3 Sets
-