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BoostcampPNG

Power lifting

by Dad
1 athletes joined

Program Description

Get big and strong

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 01, 2024 02:48
  • Last Edited
    Sep 01, 2024 02:58
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Paused)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Skull Crusher
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Front Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
1 Reps
@6
@7
@8
@9
@10
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Skull Crusher
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Front Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10