5.0
(2 ratings)
Program Description
The primary aim of this program is to improve your strength in the following lifts; Weighted Dip, Back Squat, Strict OHP, Pendlay Barbell Row, Conventional Deadlift, Bench Press & Weighted Chinup. The secondary goal is to gain size using secondary lifts and variations. The best part is, the program is compatible for people with a home gym. This program consists of 4x3 week waves. Each new wave you can add weight to each exercise. Use the same weight for each set within the workout unless the reps are not achieved in which case you should drop weight for the next set. The rest recommendations are as follows; Exercise 1- 5 minutes Exercise 2- 3 minutes Exercise 3- 1 minutes
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 16, 2024 10:43
- Last EditedOct 14, 2024 09:36
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Dip (Weighted)
5
5 reps
RPE 7-8
2
Bench Press (Close Grip)
4
8 reps
RPE 8-9
3
Lying Tricep Extension (Barbell)
3
15-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
RPE 7-8
2
Bench Press (Close Grip)
4
6 reps
RPE 8-9
3
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
1 reps
RPE 7-8
2
Bench Press (Close Grip)
4
4 reps
RPE 8-9
3
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 7-8
2
Bench Press (Close Grip)
4
8 reps
RPE 8-9
3
Lying Tricep Extension (Barbell)
3
15-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
RPE 7-8
2
Bench Press (Close Grip)
4
6 reps
RPE 8-9
3
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
1 reps
RPE 7-8
2
Bench Press (Close Grip)
4
4 reps
RPE 8-9
3
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 7-8
2
Bench Press (Close Grip)
4
8 reps
RPE 8-9
3
Lying Tricep Extension (Barbell)
3
15-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
RPE 7-8
2
Bench Press (Close Grip)
4
6 reps
RPE 8-9
3
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
1 reps
RPE 7-8
2
Bench Press (Close Grip)
4
4 reps
RPE 8-9
3
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 7-8
2
Bench Press (Close Grip)
4
8 reps
RPE 8-9
3
Lying Tricep Extension (Barbell)
3
15-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
3 reps
RPE 7-8
2
Bench Press (Close Grip)
4
6 reps
RPE 8-9
3
Lying Tricep Extension (Barbell)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
1 reps
RPE 7-8
2
Bench Press (Close Grip)
4
4 reps
RPE 8-9
3
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Front Squat (Barbell)
4
8 reps
RPE 8-9
3
Bulgarian Split Squat (Barbell)
3
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 7-8
2
Front Squat (Barbell)
4
6 reps
RPE 8-9
3
Bulgarian Split Squat (Barbell)
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
RPE 7-8
2
Front Squat (Barbell)
4
4 reps
RPE 8-9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Front Squat (Barbell)
4
8 reps
RPE 8-9
3
Bulgarian Split Squat (Barbell)
3
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 7-8
2
Front Squat (Barbell)
4
6 reps
RPE 8-9
3
Bulgarian Split Squat (Barbell)
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
RPE 7-8
2
Front Squat (Barbell)
4
4 reps
RPE 8-9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Front Squat (Barbell)
4
8 reps
RPE 8-9
3
Bulgarian Split Squat (Barbell)
3
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 7-8
2
Front Squat (Barbell)
4
6 reps
RPE 8-9
3
Bulgarian Split Squat (Barbell)
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
RPE 7-8
2
Front Squat (Barbell)
4
4 reps
RPE 8-9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Front Squat (Barbell)
4
8 reps
RPE 8-9
3
Bulgarian Split Squat (Barbell)
3
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 7-8
2
Front Squat (Barbell)
4
6 reps
RPE 8-9
3
Bulgarian Split Squat (Barbell)
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
RPE 7-8
2
Front Squat (Barbell)
4
4 reps
RPE 8-9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7-8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8-9
3
Upright Row (Barbell)
3
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
RPE 7-8
2
Seated Overhead Press (Barbell)
4
6 reps
RPE 8-9
3
Upright Row (Barbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
RPE 7-8
2
Seated Overhead Press (Barbell)
4
4 reps
RPE 8-9
3
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7-8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8-9
3
Upright Row (Barbell)
3
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
RPE 7-8
2
Seated Overhead Press (Barbell)
4
6 reps
RPE 8-9
3
Upright Row (Barbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
RPE 7-8
2
Seated Overhead Press (Barbell)
4
4 reps
RPE 8-9
3
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7-8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8-9
3
Upright Row (Barbell)
3
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
RPE 7-8
2
Seated Overhead Press (Barbell)
4
6 reps
RPE 8-9
3
Upright Row (Barbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
RPE 7-8
2
Seated Overhead Press (Barbell)
4
4 reps
RPE 8-9
3
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7-8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8-9
3
Upright Row (Barbell)
3
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
RPE 7-8
2
Seated Overhead Press (Barbell)
4
6 reps
RPE 8-9
3
Upright Row (Barbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
RPE 7-8
2
Seated Overhead Press (Barbell)
4
4 reps
RPE 8-9
3
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
5 reps
RPE 7-8
2
Pull-Up (Weighted)
4
8 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
RPE 7-8
2
Pull-Up (Weighted)
4
6 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
1 reps
RPE 7-8
2
Pull-Up (Weighted)
4
4 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
5 reps
RPE 7-8
2
Pull-Up (Weighted)
4
8 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
RPE 7-8
2
Pull-Up (Weighted)
4
6 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
1 reps
RPE 7-8
2
Pull-Up (Weighted)
4
4 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
5 reps
RPE 7-8
2
Pull-Up (Weighted)
4
8 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
RPE 7-8
2
Pull-Up (Weighted)
4
6 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
1 reps
RPE 7-8
2
Pull-Up (Weighted)
4
4 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
5 reps
RPE 7-8
2
Pull-Up (Weighted)
4
8 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
RPE 7-8
2
Pull-Up (Weighted)
4
6 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
1 reps
RPE 7-8
2
Pull-Up (Weighted)
4
4 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7-8
2
Sumo Deadlift (Barbell)
4
8 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
15-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7-8
2
Sumo Deadlift (Barbell)
4
6 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
RPE 7-8
2
Sumo Deadlift (Barbell)
4
4 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7-8
2
Sumo Deadlift (Barbell)
4
8 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
15-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7-8
2
Sumo Deadlift (Barbell)
4
6 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
RPE 7-8
2
Sumo Deadlift (Barbell)
4
4 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7-8
2
Sumo Deadlift (Barbell)
4
8 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
15-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7-8
2
Sumo Deadlift (Barbell)
4
6 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
RPE 7-8
2
Sumo Deadlift (Barbell)
4
4 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7-8
2
Sumo Deadlift (Barbell)
4
8 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
15-20 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7-8
2
Sumo Deadlift (Barbell)
4
6 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
RPE 7-8
2
Sumo Deadlift (Barbell)
4
4 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8-9
3
Bench Press (Wide Grip)
3
15-20 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6 reps
RPE 8-9
3
Bench Press (Wide Grip)
3
12-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
4 reps
RPE 8-9
3
Bench Press (Wide Grip)
3
10-12 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8-9
3
Bench Press (Wide Grip)
3
15-20 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6 reps
RPE 8-9
3
Bench Press (Wide Grip)
3
12-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
4 reps
RPE 8-9
3
Bench Press (Wide Grip)
3
10-12 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8-9
3
Bench Press (Wide Grip)
3
15-20 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6 reps
RPE 8-9
3
Bench Press (Wide Grip)
3
12-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
4 reps
RPE 8-9
3
Bench Press (Wide Grip)
3
10-12 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8-9
3
Bench Press (Wide Grip)
3
15-20 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6 reps
RPE 8-9
3
Bench Press (Wide Grip)
3
12-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
4 reps
RPE 8-9
3
Bench Press (Wide Grip)
3
10-12 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
8 reps
RPE 8-9
3
Bicep Curl (Barbell)
3
15-20 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
6 reps
RPE 8-9
3
Bicep Curl (Barbell)
3
12-15 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
4 reps
RPE 8-9
3
Bicep Curl (Barbell)
3
10-12 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
8 reps
RPE 8-9
3
Bicep Curl (Barbell)
3
15-20 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
6 reps
RPE 8-9
3
Bicep Curl (Barbell)
3
12-15 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
4 reps
RPE 8-9
3
Bicep Curl (Barbell)
3
10-12 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
8 reps
RPE 8-9
3
Bicep Curl (Barbell)
3
15-20 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
6 reps
RPE 8-9
3
Bicep Curl (Barbell)
3
12-15 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
4 reps
RPE 8-9
3
Bicep Curl (Barbell)
3
10-12 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
8 reps
RPE 8-9
3
Bicep Curl (Barbell)
3
15-20 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
6 reps
RPE 8-9
3
Bicep Curl (Barbell)
3
12-15 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
4 reps
RPE 8-9
3
Bicep Curl (Barbell)
3
10-12 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)5 Sets
5 Reps
@7-8
2
Bench Press (Close Grip)4 Sets
8 Reps
@8-9
3
Lying Tricep Extension (Barbell)3 Sets
15-20 Reps
@8-9
Day 2
1
Squat (Barbell)5 Sets
5 Reps
@7-8
2
Front Squat (Barbell)4 Sets
8 Reps
@8-9
3
Bulgarian Split Squat (Barbell)3 Sets
15-20 Reps
@8-9
Day 3
1
Overhead Press (Barbell)5 Sets
5 Reps
@7-8
2
Seated Overhead Press (Barbell)4 Sets
8 Reps
@8-9
3
Upright Row (Barbell)3 Sets
15-20 Reps
@8-9
Day 5
1
Deadlift (Barbell)5 Sets
5 Reps
@7-8
2
Sumo Deadlift (Barbell)4 Sets
8 Reps
@8-9
3
Romanian Deadlift (Barbell)3 Sets
15-20 Reps
@8-9
Day 7
1
Chin-Up (Weighted)5 Sets
5 Reps
@7-8
2
Bent Over Row (Barbell)4 Sets
8 Reps
@8-9
3
Bicep Curl (Barbell)3 Sets
15-20 Reps
@8-9
Day 6
1
Bench Press (Barbell)5 Sets
5 Reps
@7-8
2
Incline Bench Press (Barbell)4 Sets
8 Reps
@8-9
3
Bench Press (Wide Grip)3 Sets
15-20 Reps
@8-9
Day 4
1
Pendlay Row5 Sets
5 Reps
@7-8
2
Pull-Up (Weighted)4 Sets
8 Reps
@8-9
3
Bent Over Row (Barbell)3 Sets
15-20 Reps
@8-9
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Shavin C.Age 18, Man
6 months ago
2 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
Sneedle snert. Perhaps the evil alien has performed to acknowledged amounyt. Powerlifter. Once again thank you brenda for a wondefrful liftergram (lifter program).
Shanil N.Age 24, Man
6 months ago
3 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
Yeah, very good I lifted heavy and got very bog