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Swoletariat 2.0

by Bryan L.

Program Description

This is an intermediate program for high responders. The first half will do heavy enough weights to maintain the skill and enjoyment of strength training while prioritizing hypertrophy and volume with your accessory movements. The second half will is strength and peaking.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 29, 2025 04:55
  • Last Edited
    Feb 09, 2025 09:47
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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
Bench Press (Barbell)
2
5 reps
77%
2
Bench Press (Barbell)
4
10 reps
62%
3
Seated Wide-Grip Row (Cable)
2
12-15 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
2
20-30 reps
RPE 10
7
Upright Row (Barbell)
2
20-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
79%
2
Bench Press (Barbell)
4
10 reps
64%
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
2
20-30 reps
RPE 10
7
Upright Row (Barbell)
2
20-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
81%
2
Bench Press (Barbell)
4
10 reps
66%
3
Seated Wide-Grip Row (Cable)
4
12-15 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
2
20-30 reps
RPE 10
7
Upright Row (Barbell)
2
20-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
81%
2
Bench Press (Barbell)
4
8 reps
66%
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
18-25 reps
RPE 10
7
Upright Row (Barbell)
2
18-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
83%
2
Bench Press (Barbell)
4
8 reps
68%
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
18-25 reps
RPE 10
7
Upright Row (Barbell)
2
18-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
85%
2
Bench Press (Barbell)
4
8 reps
70%
3
Seated Wide-Grip Row (Cable)
4
10-12 reps
-
4
Lat Pulldown (Close Grip)
4
10-12 reps
-
5
Incline Bench Press (Dumbbell)
5
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
18-25 reps
RPE 10
7
Upright Row (Barbell)
3
18-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
85%
2
Bench Press (Barbell)
5
6 reps
72%
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
88%
2
Bench Press (Barbell)
5
6 reps
75%
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
7
Upright Row (Barbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
90%
2
Bench Press (Barbell)
5
6 reps
77%
3
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
4
Lat Pulldown (Close Grip)
4
8-12 reps
-
5
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
7
Upright Row (Barbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
90%
2
Bench Press (Barbell)
6
5 reps
76%
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8
5
Upright Row (Cable)
3
15-20 reps
RPE 10
6
Bicep Curl (Cable)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
92%
2
Bench Press (Barbell)
6
5 reps
78%
3
Chest Supported Row (Machine)
5
8-12 reps
RPE 8
4
Lat Pulldown
5
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
12-16 reps
RPE 10
6
Preacher Curl (Dumbbell)
5
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
94%
2
Bench Press (Barbell)
1
AMRAP
94%
3
Bench Press (Barbell)
6
5 reps
80%
4
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
5
Lat Pulldown
6
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
6
12-16 reps
RPE 10
7
Preacher Curl (Dumbbell)
6
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7.5
2
Bench Press (Barbell)
3
3
3 reps
7 reps
84%
67%
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8.5
2
Bench Press (Barbell)
3
3
3 reps
7 reps
86%
69%
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 9
2
Bench Press (Barbell)
3
2
3 reps
7 reps
86%
69%
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
7 reps
RPE 6
RPE 6
2
Deadlift (Barbell)
1
5 reps
RPE 6
3
Bench Press (Barbell)
2
3
3 reps
7 reps
RPE 7
RPE 7
4
Lat Pulldown
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
75%
2
Squat (Barbell)
3
10 reps
60%
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Press
3
15-20 reps
-
5
Leg Extension
2
20 reps
RPE 10
6
Leg Curl
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
77%
2
Squat (Barbell)
3
10 reps
62%
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Leg Press
3
15-20 reps
-
5
Leg Extension
2
20 reps
RPE 10
6
Leg Curl
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
79%
2
Squat (Barbell)
3
10 reps
64%
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Leg Press
4
15-20 reps
-
5
Leg Extension
3
20 reps
RPE 10
6
Leg Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
80%
2
Squat (Barbell)
3
8 reps
65%
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Press
3
12-16 reps
-
5
Leg Extension
2
20 reps
RPE 10
6
Leg Curl
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
82%
2
Squat (Barbell)
3
8 reps
67%
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Leg Press
3
12-16 reps
-
5
Leg Extension
2
20 reps
RPE 10
6
Leg Curl
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
84%
2
Squat (Barbell)
3
8 reps
69%
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Leg Press
4
12-16 reps
-
5
Leg Extension
3
20 reps
RPE 10
6
Leg Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
84%
2
Squat (Barbell)
4
6 reps
69%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Leg Extension
2
20 reps
RPE 10
6
Leg Curl
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
86%
2
Squat (Barbell)
4
6 reps
71%
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Leg Extension
2
20 reps
RPE 10
6
Leg Curl
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
88%
2
Squat (Barbell)
4
6 reps
73%
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Leg Press
4
10-12 reps
-
5
Leg Extension
3
20 reps
RPE 10
6
Leg Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
88%
2
Squat (Barbell)
5
5 reps
74%
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 8
4
Leg Extension
4
12-16 reps
RPE 10
5
Leg Curl
1
3
12-16 reps
12-16 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
90%
2
Squat (Barbell)
5
5 reps
76%
3
Deficit Deadlift (Barbell)
4
5 reps
RPE 8
4
Leg Extension
5
12-16 reps
RPE 10
5
Leg Curl
1
4
12-16 reps
12-16 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
92%
2
Squat (Barbell)
5
5 reps
78%
3
Deficit Deadlift (Barbell)
4
4 reps
RPE 8
4
Leg Extension
6
12-16 reps
RPE 10
5
Leg Curl
1
5
12-16 reps
12-16 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
2
2
3 reps
7 reps
84%
67%
3
Deadlift (Paused)
1
1
2 reps
3 reps
RPE 8
RPE 9
4
Deadlift (Barbell)
2
7 reps
64%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
2
3
3 reps
7 reps
86%
69%
3
Deadlift (Paused)
1
1
1
1 reps
2 reps
4 reps
RPE 8
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
1
3
3 reps
7 reps
86%
69%
3
Deadlift (Barbell)
1
1 reps
RPE 8
4
Deadlift (Barbell)
3
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1 reps
1 reps
1 reps
RPE 7.5
RPE 8.5
RPE 6
2
Upright Row (Cable)
2
15 reps
RPE 6
3
Seated Row (Cable)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12-15 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
2
15-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
20-30 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12-15 reps
-
2
Wide Grip Lat Pulldown
4
12-15 reps
-
3
Bench Press (Dumbbell)
4
12-15 reps
-
4
Incline Bench Press (Dumbbell)
4
12-15 reps
-
5
Skull Crusher (Dumbbell)
2
15-20 reps
RPE 10
6
Incline Curl (Dumbbell)
2
20-30 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
12-15 reps
-
2
Wide Grip Lat Pulldown
4
12-15 reps
-
3
Bench Press (Dumbbell)
5
12-15 reps
-
4
Incline Bench Press (Dumbbell)
4
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
15-20 reps
RPE 10
6
Incline Curl (Dumbbell)
3
20-30 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Bench Press (Dumbbell)
4
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
18-25 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
18-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Bench Press (Dumbbell)
4
10-12 reps
-
4
Incline Bench Press (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
18-25 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
18-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Bench Press (Dumbbell)
4
10-12 reps
-
4
Incline Bench Press (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
18-25 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
18-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
RPE 8
2
Seated Row (Cable)
5
8-12 reps
RPE 8
3
Wide Grip Lat Pulldown
5
8-12 reps
-
4A
Bicep Curl (Cable)
5
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
5
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
RPE 8
2
Seated Row (Cable)
6
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
6
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
6
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
6
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
RPE 8
2
Seated Row (Cable)
6
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
6
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
6
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
6
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
1 reps
2 reps
2 reps
RPE 8
RPE 9
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
1 reps
2 reps
2 reps
RPE 8
RPE 9
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
1 reps
1 reps
RPE 8
RPE 9
2
Seated Row (Cable)
2
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20-30 mins
RPE 6
2
Stretching
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
10 reps
75%
60%
2
Bulgarian Split Squat (Barbell)
2
12-15 reps
-
3
Good Morning
3
8-12 reps
-
4
Leg Curl
2
20 reps
RPE 10
5
Leg Extension
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
10 reps
77%
62%
2
Bulgarian Split Squat (Barbell)
3
12-15 reps
-
3
Good Morning
3
8-12 reps
-
4
Leg Curl
2
20 reps
RPE 10
5
Leg Extension
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
10 reps
79%
64%
2
Bulgarian Split Squat (Barbell)
3
12-15 reps
-
3
Good Morning
4
8-12 reps
-
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
8 reps
80%
65%
2
Bulgarian Split Squat (Barbell)
2
10-12 reps
-
3
Good Morning
3
8-12 reps
-
4
Leg Curl
2
20 reps
RPE 10
5
Leg Extension
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
8 reps
82%
67%
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Good Morning
3
8-12 reps
-
4
Leg Curl
2
20 reps
RPE 10
5
Leg Extension
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
8 reps
84%
69%
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Good Morning
3
8-12 reps
-
4
Leg Curl
2
20 reps
RPE 10
5
Leg Extension
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
6 reps
84%
69%
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
3
Good Morning
3
8-10 reps
-
4
Leg Curl
2
20 reps
RPE 10
5
Leg Extension
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
6 reps
86%
71%
2
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
3
Good Morning
3
8-10 reps
-
4
Leg Curl
2
20 reps
RPE 10
5
Leg Extension
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
6 reps
88%
73%
2
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
3
Good Morning
4
8-10 reps
-
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
5 reps
88%
74%
2
Squat (Paused)
3
5 reps
RPE 8
3
Squat (Barbell)
2
7 reps
64%
4
Larsen Press (Barbell)
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
5
5 reps
76%
3
Squat (Paused)
3
5 reps
RPE 8
4
Squat (Barbell)
2
7 reps
65%
5
Larsen Press (Barbell)
5
7 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
92%
2
Deadlift (Barbell)
5
5 reps
78%
3
Squat (Paused)
3
3 reps
RPE 8
4
Squat (Barbell)
2
7 reps
67%
5
Larsen Press (Barbell)
5
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
2
3
3 reps
7 reps
84%
67%
3
Pin Squat (Barbell)
3
1
3 reps
4 reps
RPE 8
RPE 9
4
Larsen Press (Barbell)
1
1
3
3 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
2
3
3 reps
7 reps
86%
69%
3
Pin Squat (Barbell)
1
1
2
2 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
4
Larsen Press (Barbell)
1
1
2
2 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Squat (Barbell)
1
1
2
1 reps
1 reps
4 reps
RPE 8
RPE 9
RPE 8
2
Larsen Press (Barbell)
1
1
2
1 reps
1 reps
4 reps
RPE 8
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9.5
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 9.5
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
77%
2
Bench Press (Barbell)
4 Sets
10 Reps
62%
3
Seated Wide-Grip Row (Cable)
2 Sets
12-15 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
-
5
Incline Bench Press (Dumbbell)
4 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
2 Sets
20-30 Reps
@10
7
Upright Row (Barbell)
2 Sets
20-30 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
5 Reps
75%
2
Squat (Barbell)
3 Sets
10 Reps
60%
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Leg Press
3 Sets
15-20 Reps
-
5
Leg Extension
2 Sets
20 Reps
@10
6
Leg Curl
2 Sets
20 Reps
@10
Day 3
1
Seated Row (Cable)
4 Sets
12-15 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
12-15 Reps
-
3
Bench Press (Dumbbell)
4 Sets
12-15 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
-
5
Skull Crusher (Dumbbell)
2 Sets
15-20 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
20-30 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
20-30 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
75%
60%
2
Bulgarian Split Squat (Barbell)
2 Sets
12-15 Reps
-
3
Good Morning
3 Sets
8-12 Reps
-
4
Leg Curl
2 Sets
20 Reps
@10
5
Leg Extension
2 Sets
20 Reps
@10