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Smolov Jr

by Chris C.
1 athletes joined

Program Description

This program is designed to be used for 12 weeks in 3x 4 week blocks. It goes on the basis of 3 main lifts, squat bench deadlift - but on all days other than Saturday it only does 2. You bench 4x a week however. The goal is to get volume in at the lower intensity days, but keep the volume high on the higher intensity days with shorter reps but more sets. It goes: Day 1: 6x6 at 70% Day 2: 7x5 at 75% Rest Day Day 3: 8x4 at 80% Rest Day Day 4: 10x3 at 85% Rest Day Day 1/2 don't need rest between - they're lighter intentionally. After week one, you add 2.5kg to every lift and go again from 70-85% meaning your new 70% is now 2.5kg up. After 3 weeks, you do a deload week of 60% and focus on explosivity, then retest on day 3 your maximums. Then start again.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    150 minutes
  • Created
    Jan 09, 2025 10:39
  • Last Edited
    Jan 09, 2025 12:12
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2
Bench Press (Barbell)
6
6 reps
70%
3
Leg Extension
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
4
Lying Leg Curl
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
5
French Press
4
4
2
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
6
Chest Fly (Machine)
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2
Bench Press (Barbell)
6
6 reps
70%
3
Leg Extension
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
4
Lying Leg Curl
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
5
French Press
4
4
2
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
6
Chest Fly (Machine)
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2
Bench Press (Barbell)
6
6 reps
70%
3
Leg Extension
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
4
Lying Leg Curl
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
5
French Press
4
4
2
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
6
Chest Fly (Machine)
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
50%
2
Bench Press (Barbell)
6
6 reps
50%
3
Leg Extension
1
1
1
15 reps
13 reps
12 reps
30%
40%
50%
4
Lying Leg Curl
1
1
1
15 reps
13 reps
12 reps
30%
40%
50%
5
French Press
10
10 reps
RPE 6
6
Chest Fly (Machine)
1
1
1
15 reps
13 reps
12 reps
30%
40%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2
Bench Press (Barbell)
6
6 reps
70%
3
Leg Extension
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
4
Lying Leg Curl
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
5
French Press
4
4
2
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
6
Chest Fly (Machine)
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2
Bench Press (Barbell)
6
6 reps
70%
3
Leg Extension
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
4
Lying Leg Curl
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
5
French Press
4
4
2
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
6
Chest Fly (Machine)
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2
Bench Press (Barbell)
6
6 reps
70%
3
Leg Extension
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
4
Lying Leg Curl
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
5
French Press
4
4
2
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
6
Chest Fly (Machine)
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
50%
2
Bench Press (Barbell)
6
6 reps
50%
3
Leg Extension
1
1
1
15 reps
13 reps
12 reps
30%
40%
50%
4
Lying Leg Curl
1
1
1
15 reps
13 reps
12 reps
30%
40%
50%
5
French Press
10
10 reps
RPE 6
6
Chest Fly (Machine)
1
1
1
15 reps
13 reps
12 reps
30%
40%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2
Bench Press (Barbell)
6
6 reps
70%
3
Leg Extension
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
4
Lying Leg Curl
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
5
French Press
4
4
2
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
6
Chest Fly (Machine)
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2
Bench Press (Barbell)
6
6 reps
70%
3
Leg Extension
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
4
Lying Leg Curl
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
5
French Press
4
4
2
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
6
Chest Fly (Machine)
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2
Bench Press (Barbell)
6
6 reps
70%
3
Leg Extension
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
4
Lying Leg Curl
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
5
French Press
4
4
2
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
6
Chest Fly (Machine)
1
1
1
15 reps
13 reps
12 reps
40%
50%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
50%
2
Bench Press (Barbell)
6
6 reps
50%
3
Leg Extension
1
1
1
15 reps
13 reps
12 reps
30%
40%
50%
4
Lying Leg Curl
1
1
1
15 reps
13 reps
12 reps
30%
40%
50%
5
French Press
10
10 reps
RPE 6
6
Chest Fly (Machine)
1
1
1
15 reps
13 reps
12 reps
30%
40%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bench Press (Barbell)
7
5 reps
75%
3
Barbell Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
4
Shrug (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
5
Shoulder Press (Plate Loaded)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
50%
55%
60%
65%
70%
6
Bicep Curl (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bench Press (Barbell)
7
5 reps
75%
3
Barbell Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
4
Shrug (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
5
Shoulder Press (Plate Loaded)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
50%
55%
60%
65%
70%
6
Bicep Curl (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bench Press (Barbell)
7
5 reps
75%
3
Barbell Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
4
Shrug (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
5
Shoulder Press (Plate Loaded)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
50%
55%
60%
65%
70%
6
Bicep Curl (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
55%
2
Bench Press (Barbell)
7
5 reps
55%
3
Barbell Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
55%
55%
55%
55%
55%
4
Shrug (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
55%
55%
55%
55%
55%
5
Shoulder Press (Plate Loaded)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
55%
55%
55%
55%
55%
6
Bicep Curl (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
7
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bench Press (Barbell)
7
5 reps
75%
3
Barbell Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
4
Shrug (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
5
Shoulder Press (Plate Loaded)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
50%
55%
60%
65%
70%
6
Bicep Curl (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bench Press (Barbell)
7
5 reps
75%
3
Barbell Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
4
Shrug (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
5
Shoulder Press (Plate Loaded)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
50%
55%
60%
65%
70%
6
Bicep Curl (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bench Press (Barbell)
7
5 reps
75%
3
Barbell Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
4
Shrug (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
5
Shoulder Press (Plate Loaded)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
50%
55%
60%
65%
70%
6
Bicep Curl (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
55%
2
Bench Press (Barbell)
7
5 reps
55%
3
Barbell Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
55%
55%
55%
55%
55%
4
Shrug (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
55%
55%
55%
55%
55%
5
Shoulder Press (Plate Loaded)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
55%
55%
55%
55%
55%
6
Bicep Curl (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
7
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bench Press (Barbell)
7
5 reps
75%
3
Barbell Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
4
Shrug (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
5
Shoulder Press (Plate Loaded)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
50%
55%
60%
65%
70%
6
Bicep Curl (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bench Press (Barbell)
7
5 reps
75%
3
Barbell Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
4
Shrug (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
5
Shoulder Press (Plate Loaded)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
50%
55%
60%
65%
70%
6
Bicep Curl (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
75%
2
Bench Press (Barbell)
7
5 reps
75%
3
Barbell Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
4
Shrug (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
60%
65%
70%
75%
80%
5
Shoulder Press (Plate Loaded)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
50%
55%
60%
65%
70%
6
Bicep Curl (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
55%
2
Bench Press (Barbell)
7
5 reps
55%
3
Barbell Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
55%
55%
55%
55%
55%
4
Shrug (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
55%
55%
55%
55%
55%
5
Shoulder Press (Plate Loaded)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
55%
55%
55%
55%
55%
6
Bicep Curl (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
7
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Bench Press (Barbell)
8
4 reps
80%
3
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Cable Low Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Face Pull
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Bench Press (Barbell)
8
4 reps
80%
3
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Cable Low Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Face Pull
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Bench Press (Barbell)
8
4 reps
80%
3
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Cable Low Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Face Pull
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7
3 reps
2 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
7
3 reps
2 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
7
3 reps
2 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Bench Press (Barbell)
8
4 reps
80%
3
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Cable Low Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Face Pull
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Bench Press (Barbell)
8
4 reps
80%
3
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Cable Low Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Face Pull
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Bench Press (Barbell)
8
4 reps
80%
3
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Cable Low Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Face Pull
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7
3 reps
2 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
7
3 reps
2 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
7
3 reps
2 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Bench Press (Barbell)
8
4 reps
80%
3
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Cable Low Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Face Pull
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Bench Press (Barbell)
8
4 reps
80%
3
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Cable Low Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Face Pull
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Bench Press (Barbell)
8
4 reps
80%
3
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Cable Low Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Face Pull
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7
3 reps
2 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
7
3 reps
2 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
7
3 reps
2 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Bench Press (Barbell)
10
3 reps
85%
3
Deadlift (Barbell)
10
3 reps
85%
4
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Seated Dumbbell Curl
2
2
1
12 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Bench Press (Barbell)
10
3 reps
85%
3
Deadlift (Barbell)
10
3 reps
85%
4
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Seated Dumbbell Curl
2
2
1
12 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Bench Press (Barbell)
10
3 reps
85%
3
Deadlift (Barbell)
10
3 reps
85%
4
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Seated Dumbbell Curl
2
2
1
12 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Bench Press (Barbell)
10
3 reps
85%
3
Deadlift (Barbell)
10
3 reps
85%
4
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Seated Dumbbell Curl
2
2
1
12 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Bench Press (Barbell)
10
3 reps
85%
3
Deadlift (Barbell)
10
3 reps
85%
4
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Seated Dumbbell Curl
2
2
1
12 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Bench Press (Barbell)
10
3 reps
85%
3
Deadlift (Barbell)
10
3 reps
85%
4
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Seated Dumbbell Curl
2
2
1
12 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Bench Press (Barbell)
10
3 reps
85%
3
Deadlift (Barbell)
10
3 reps
85%
4
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Seated Dumbbell Curl
2
2
1
12 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Bench Press (Barbell)
10
3 reps
85%
3
Deadlift (Barbell)
10
3 reps
85%
4
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Seated Dumbbell Curl
2
2
1
12 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Bench Press (Barbell)
10
3 reps
85%
3
Deadlift (Barbell)
10
3 reps
85%
4
Lateral Raise (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Seated Dumbbell Curl
2
2
1
12 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
8 Sets
4 Reps
80%
2
Bench Press (Barbell)
8 Sets
4 Reps
80%
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5
@8
4
Cable Low Row
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5
@8
5
Face Pull
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
@8
Day 1
1
Squat (Barbell)
6 Sets
6 Reps
70%
2
Bench Press (Barbell)
6 Sets
6 Reps
70%
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
40%
50%
60%
4
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
40%
50%
60%
5
French Press
4 Sets
4 Sets
2 Sets
10 Reps
10 Reps
10 Reps
@7
@6.5
@6
6
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
40%
50%
60%
Day 2
1
Deadlift (Barbell)
7 Sets
5 Reps
75%
2
Bench Press (Barbell)
7 Sets
5 Reps
75%
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
60%
65%
70%
75%
80%
4
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
60%
65%
70%
75%
80%
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
50%
55%
60%
65%
70%
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5
@8
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5
@8
Day 4
1
Squat (Barbell)
10 Sets
3 Reps
85%
2
Bench Press (Barbell)
10 Sets
3 Reps
85%
3
Deadlift (Barbell)
10 Sets
3 Reps
85%
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5
@8
5
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5
@8
6
Seated Dumbbell Curl
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
6 Reps
@6
@6.5
@7