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Mongol Warrior - Novice

by Tugu A.
2 athletes joined

Program Description

The purpose of this program is to provide a balanced, 5-day training regimen that enhances not only strength and muscle size but also functionality and athleticism. It is designed to target all muscle groups and incorporates the big compound lifts with no particular focus on any one lift. Suitable for individuals looking to build functional strength while maximizing strength and hypertrophy in a well-structured, efficient manner. *An additional 6th day of training can be added on Wednesdays incorporating low fatigue exercises (Hip flexor, Calf raises, Mobility, Stability, Core and abs training etc.)

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 03, 2025 02:00
  • Last Edited
    Feb 15, 2025 11:33
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8
RPE 9
1B
Chest Supported Row (Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2B
Incline Dumbbell Row
2
6-15 reps
RPE 10
3
Kroc Row
1
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4A
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
4B
Hammer Curl
3
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
6
Face Away Cable Curl
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8
RPE 9
1B
Chest Supported Row (Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2B
Incline Dumbbell Row
2
6-15 reps
RPE 10
3
Kroc Row
1
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4A
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
4B
Hammer Curl
3
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
6
Face Away Cable Curl
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8
RPE 9
1B
Chest Supported Row (Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2B
Incline Dumbbell Row
2
6-15 reps
RPE 10
3
Kroc Row
1
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4A
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
4B
Hammer Curl
3
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
6
Face Away Cable Curl
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8
RPE 9
1B
Chest Supported Row (Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2B
Incline Dumbbell Row
2
6-15 reps
RPE 10
3
Kroc Row
1
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4A
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
4B
Hammer Curl
3
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
6
Face Away Cable Curl
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8
RPE 9
1B
Chest Supported Row (Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2B
Incline Dumbbell Row
2
6-15 reps
RPE 10
3
Kroc Row
1
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4A
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
4B
Hammer Curl
3
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
6
Face Away Cable Curl
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8
RPE 9
1B
Chest Supported Row (Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2B
Incline Dumbbell Row
2
6-15 reps
RPE 10
3
Kroc Row
1
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4A
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
4B
Hammer Curl
3
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
6
Face Away Cable Curl
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
8-15 reps
RPE 9
1B
Box Squat (Barbell)
3
5 reps
RPE 6
2
Squat (Barbell)
3
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Barbell)
2
4-10 reps
RPE 6-9
5
Leg Press
1
8-20 reps
RPE 10
6A
Hip Adductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Hip Abductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Cable Crunch
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
8-15 reps
RPE 9
1B
Box Squat (Barbell)
3
5 reps
RPE 6
2
Squat (Barbell)
3
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Barbell)
2
4-10 reps
RPE 6-9
5
Leg Press
1
8-20 reps
RPE 10
6A
Hip Adductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Hip Abductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Cable Crunch
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
8-15 reps
RPE 9
1B
Box Squat (Barbell)
3
5 reps
RPE 6
2
Squat (Barbell)
3
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Barbell)
2
4-10 reps
RPE 6-9
5
Leg Press
1
8-20 reps
RPE 10
6A
Hip Adductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Hip Abductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Cable Crunch
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
8-15 reps
RPE 9
1B
Box Squat (Barbell)
3
5 reps
RPE 6
2
Squat (Barbell)
3
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Barbell)
2
4-10 reps
RPE 6-9
5
Leg Press
1
8-20 reps
RPE 10
6A
Hip Adductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Hip Abductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Cable Crunch
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
8-15 reps
RPE 9
1B
Box Squat (Barbell)
3
5 reps
RPE 6
2
Squat (Barbell)
3
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Barbell)
2
4-10 reps
RPE 6-9
5
Leg Press
1
8-20 reps
RPE 10
6A
Hip Adductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Hip Abductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Cable Crunch
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
8-15 reps
RPE 9
1B
Box Squat (Barbell)
3
5 reps
RPE 6
2
Squat (Barbell)
3
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Barbell)
2
4-10 reps
RPE 6-9
5
Leg Press
1
8-20 reps
RPE 10
6A
Hip Adductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Hip Abductor (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Cable Crunch
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
3-7 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3A
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20-30 reps
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
1
2
10-16 reps
10-16 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
12-25 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
3-7 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3A
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20-30 reps
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
1
2
10-16 reps
10-16 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
12-25 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
3-7 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3A
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20-30 reps
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
1
2
10-16 reps
10-16 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
12-25 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
3-7 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3A
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20-30 reps
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
1
2
10-16 reps
10-16 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
12-25 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
3-7 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3A
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20-30 reps
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
1
2
10-16 reps
10-16 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
12-25 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
3-7 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3A
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20-30 reps
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
1
2
10-16 reps
10-16 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
12-25 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Single Arm Row (Dumbbell)
1
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5
Lat Pulldown (Close Grip)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Face Away Cable Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Single Arm Row (Dumbbell)
1
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5
Lat Pulldown (Close Grip)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Face Away Cable Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Single Arm Row (Dumbbell)
1
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5
Lat Pulldown (Close Grip)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Face Away Cable Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Single Arm Row (Dumbbell)
1
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5
Lat Pulldown (Close Grip)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Face Away Cable Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Single Arm Row (Dumbbell)
1
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5
Lat Pulldown (Close Grip)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Face Away Cable Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Single Arm Row (Dumbbell)
1
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5
Lat Pulldown (Close Grip)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Face Away Cable Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-9 reps
5-9 reps
5-9 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3A
Seated Overhead Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Chest Fly (Cable)
1
2
10-18 reps
10-18 reps
RPE 9
RPE 10
4B
Leg Press
1
8-15 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
7
Zercher RDL
2
8-15 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-9 reps
5-9 reps
5-9 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3A
Seated Overhead Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Chest Fly (Cable)
1
2
10-18 reps
10-18 reps
RPE 9
RPE 10
4B
Leg Press
1
8-15 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
7
Zercher RDL
2
8-15 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-9 reps
5-9 reps
5-9 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3A
Seated Overhead Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Chest Fly (Cable)
1
2
10-18 reps
10-18 reps
RPE 9
RPE 10
4B
Leg Press
1
8-15 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
7
Zercher RDL
2
8-15 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-9 reps
5-9 reps
5-9 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3A
Seated Overhead Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Chest Fly (Cable)
1
2
10-18 reps
10-18 reps
RPE 9
RPE 10
4B
Leg Press
1
8-15 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
7
Zercher RDL
2
8-15 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-9 reps
5-9 reps
5-9 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3A
Seated Overhead Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Chest Fly (Cable)
1
2
10-18 reps
10-18 reps
RPE 9
RPE 10
4B
Leg Press
1
8-15 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
7
Zercher RDL
2
8-15 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-9 reps
5-9 reps
5-9 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3A
Seated Overhead Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Chest Fly (Cable)
1
2
10-18 reps
10-18 reps
RPE 9
RPE 10
4B
Leg Press
1
8-15 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
7
Zercher RDL
2
8-15 reps
RPE 6-8
Week 1
1 / 6 Weeks
Day 3
1
Chin-Up (Weighted)
2 Sets
3-7 Reps
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
3A
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
20-30 Reps
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@9
@10
5
Chest Fly (Cable)
1 Set
2 Sets
10-16 Reps
10-16 Reps
@9
@10
6
Lateral Raise (Cable)
2 Sets
12-25 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
2
Hip Thrust (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
3
Barbell Row
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
4
Single Arm Row (Dumbbell)
1 Set
1 Set
5-12 Reps
5-12 Reps
@9
@10
5
Lat Pulldown (Close Grip)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
6
Single-Leg Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Face Away Cable Curl
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
Day 2
1A
Leg Curl
2 Sets
8-15 Reps
@9
1B
Box Squat (Barbell)
3 Sets
5 Reps
@6
2
Squat (Barbell)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
4
Bulgarian Split Squat (Barbell)
2 Sets
4-10 Reps
@6-9
5
Leg Press
1 Set
8-20 Reps
@10
6A
Hip Adductor (Machine)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
6B
Hip Abductor (Machine)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
7
Cable Crunch
1 Set
2 Sets
10-20 Reps
10-20 Reps
@9
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-9 Reps
5-9 Reps
5-9 Reps
@8
@9
@10
2
Squat (Barbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
3A
Seated Overhead Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Chest Fly (Cable)
1 Set
2 Sets
10-18 Reps
10-18 Reps
@9
@10
4B
Leg Press
1 Set
8-15 Reps
@10
5A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@10
5B
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
10-20 Reps
@10
7
Zercher RDL
2 Sets
8-15 Reps
@6-8
Day 1
1A
Incline Bench Press (Barbell)
1 Set
2 Sets
5-10 Reps
5-10 Reps
@8
@9
1B
Chest Supported Row (Machine)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
2B
Incline Dumbbell Row
2 Sets
6-15 Reps
@10
3
Kroc Row
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@9
4A
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
4B
Hammer Curl
3 Sets
8-15 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-20 Reps
8-20 Reps
@9
@10
6
Face Away Cable Curl
1 Set
1 Set
8-20 Reps
8-20 Reps
@9
@10