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Program Description

Strong

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 02, 2024 03:38
  • Last Edited
    Dec 11, 2024 12:08
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
2
-
6
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
2
-
6
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
2
-
6
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
2
-
6
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Barbell Row
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
2
-
6
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
2
-
6
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
2
-
6
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
1
1
1
1
2
2
20 reps
15 reps
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Plank
4
1 mins
RPE 10
6
Neck Curl
2
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
1
1
1
1
2
2
20 reps
15 reps
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Plank
4
1 mins
RPE 10
6
Neck Curl
2
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
1
1
1
1
2
2
20 reps
15 reps
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Plank
4
1 mins
RPE 10
6
Neck Curl
2
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
1
1
1
1
2
2
20 reps
15 reps
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Plank
4
1 mins
RPE 10
6
Neck Curl
2
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
1
1
1
1
2
2
20 reps
15 reps
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Plank
4
1 mins
RPE 10
6
Neck Curl
2
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
1
1
1
1
2
2
20 reps
15 reps
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Plank
4
1 mins
RPE 10
6
Neck Curl
2
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
1
1
1
1
2
2
20 reps
15 reps
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Plank
4
1 mins
RPE 10
6
Neck Curl
2
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 8
RPE 7
RPE 7
RPE 6
2
T-Bar Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
Dumbbell Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Plank
5
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 8
RPE 7
RPE 7
RPE 6
2
T-Bar Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
Dumbbell Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Plank
5
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 8
RPE 7
RPE 7
RPE 6
2
T-Bar Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
Dumbbell Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Plank
5
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 8
RPE 7
RPE 7
RPE 6
2
T-Bar Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
Dumbbell Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Plank
5
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 8
RPE 7
RPE 7
RPE 6
2
T-Bar Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
Dumbbell Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Plank
5
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 8
RPE 7
RPE 7
RPE 6
2
T-Bar Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
Dumbbell Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Plank
5
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 8
RPE 7
RPE 7
RPE 6
2
T-Bar Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
Dumbbell Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Plank
5
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Seated Dumbbell Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Seated Dumbbell Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Seated Dumbbell Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Seated Dumbbell Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Seated Dumbbell Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Seated Dumbbell Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Seated Dumbbell Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Plank
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Glute Kickback
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 10
3
Hammer Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
French Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Neck Extension
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Glute Kickback
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 10
3
Hammer Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
French Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Neck Extension
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Glute Kickback
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 10
3
Hammer Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
French Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Neck Extension
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Glute Kickback
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 10
3
Hammer Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
French Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Neck Extension
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Glute Kickback
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 10
3
Hammer Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
French Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Neck Extension
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Glute Kickback
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 10
3
Hammer Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
French Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Neck Extension
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Glute Kickback
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 10
3
Hammer Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
French Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Neck Extension
5
20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
2 Sets
2 Sets
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
8 Reps
@8
@8
@8
@8
@9
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@9
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
5
Plank
4 Sets
1 mins
@10
6
Neck Curl
2 Sets
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
5 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@9
@10
@8
@7
@7
@6
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
-
-
-
-
3
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
-
-
-
-
4
Plank
5 Sets
1 mins
@10
Day 4
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@10
@10
@10
@10
@10
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@10
@10
@10
@10
@10
3
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@10
@10
@10
@10
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@10
@10
@10
@10
@10
5
Plank
3 Sets
1 mins
@10
Day 5
1
Hip Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@9
@9
@10
2
Glute Kickback
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@9
@10
@10
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@10
@10
@10
@10
@10
4
French Press
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@10
@10
@10
@10
@10
5
Neck Extension
5 Sets
20 Reps
@10
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
3 Reps
@7
@7
@7
@7
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@9
@9
3
Dip (Assisted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@9
@9
@10
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@10
@10
@10
5
Tricep Pushdown (Cable)
2 Sets
-
6
Plank
3 Sets
1 mins
@10