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Alpha Destiny Novice Program

by Hamza Mehrali

Program Description

This is a novice program designed for first year lifters. If you cannot bench 225×5, squat 315×5, and deadlift 405×5, then you are probably a novice lifter. A simple way to assess your training level is if you can still make linear progress workout to workout. If the answer is yes, then you’re a novice lifter. This means you must build your foundation with a simple program like this. So check your ego at the door, and prepare to make the best gains of your entire life. The good news is that it will only take you 6-15 months at the absolute max.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 19, 2025 10:40
  • Last Edited
    Feb 19, 2025 11:13
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Trap Bar Deadlift
1
2
5 reps
5 reps
RPE 8
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Chin-Up (Weighted)
1
2
5 reps
5 reps
RPE 8
RPE 7
6
Plank (Weighted)
3
1 mins
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
@7
2
Bench Press (Paused)
1 Set
2 Sets
5 Reps
5 Reps
@8
@7
3
Pendlay Row
3 Sets
5 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@8
6
Back Extension (Weighted)
2 Sets
8 Reps
@8
7
Plank (Weighted)
3 Sets
1 mins
@7
Day 2
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
@7
2
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
@7
3
Trap Bar Deadlift
1 Set
2 Sets
5 Reps
5 Reps
@8
@7
4
Bench Press (Close Grip)
3 Sets
8 Reps
@7
5
Chin-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
@7
6
Plank (Weighted)
3 Sets
1 mins
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
@7
2
Bench Press (Paused)
1 Set
2 Sets
5 Reps
5 Reps
@8
@7
3
Pendlay Row
3 Sets
5 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@8
6
Back Extension (Weighted)
2 Sets
8 Reps
@8
7
Plank (Weighted)
3 Sets
1 mins
@7