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BoostcampPNG

Becas I

by Nuno R.
5.0
(1 rating)

Program Description

a 12-week program with five days of work that is easy to carry out

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 01, 2024 04:10
  • Last Edited
    Dec 01, 2024 05:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (Low Bar)
1
3
1 reps
5 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
4 reps
RPE 7.5
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
4 reps
RPE 7.5
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
4 reps
RPE 7.5
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
2 reps
6 reps
RPE 9
RPE 9
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
2 reps
6 reps
RPE 9
RPE 9
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
2 reps
6 reps
RPE 9
RPE 9
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Leg Press
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
8
Meadow Row
2
8-12 reps
RPE 9
9
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Lu Raise
2
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
7
Lu Raise
2
10-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 7
RPE 7
2
High Bar Squat (Barbell)
3
10-15 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 7
RPE 7
2
Squat (Paused)
3
6 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 7
RPE 7
2
High Bar Squat (Barbell)
3
10-15 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
Squat (Paused)
3
6 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
High Bar Squat (Barbell)
3
10-15 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
Squat (Paused)
3
6 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
High Bar Squat (Barbell)
3
10-15 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
Squat (Paused)
3
4 reps
RPE 8.5
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
High Bar Squat (Barbell)
3
10-15 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 9
5
High Pull
3
8-10 reps
RPE 9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
2 reps
6 reps
RPE 9
RPE 9
RPE 8
2
Squat (Paused)
3
4 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
High Bar Squat (Barbell)
3
10-15 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
2 reps
6 reps
RPE 9
RPE 9
RPE 8
2
Squat (Paused)
3
4 reps
RPE 8
3
Leg Curl
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
1
8 reps
5 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Scapular Pull-Up
1
-
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Hyperextension
3
10-12 reps
RPE 9
8
Farmer's Walk (Weighted)
4
2 reps
RPE 9
9
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
1
8 reps
5 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Scapular Pull-Up
1
-
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Hyperextension
3
10-12 reps
RPE 9
8
Farmer's Walk (Weighted)
4
2 reps
RPE 9
9
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
1
8 reps
5 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Scapular Pull-Up
1
-
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Hyperextension
3
10-12 reps
RPE 9
8
Farmer's Walk (Weighted)
4
2 reps
RPE 9
9
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
1
8 reps
5 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Scapular Pull-Up
1
-
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Hyperextension
3
10-12 reps
RPE 9
8
Farmer's Walk (Weighted)
4
2 reps
RPE 9
9
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
1
8 reps
5 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Scapular Pull-Up
1
-
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Hyperextension
3
10-12 reps
RPE 9
8
Farmer's Walk (Weighted)
4
2 reps
RPE 9
9
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
1
8 reps
5 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Scapular Pull-Up
1
-
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Hyperextension
3
10-12 reps
RPE 9
8
Farmer's Walk (Weighted)
4
2 reps
RPE 9
9
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Hyperextension
3
10-12 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 reps
RPE 9
8
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
1
8 reps
5 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Scapular Pull-Up
1
-
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Hyperextension
3
10-12 reps
RPE 9
8
Farmer's Walk (Weighted)
4
2 reps
RPE 9
9
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
1
8 reps
5 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Scapular Pull-Up
1
-
6
Lat Pulldown
3
10-12 reps
RPE 8.5
7
Hyperextension
3
10-12 reps
RPE 9
8
Farmer's Walk (Weighted)
4
2 reps
RPE 9
9
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
3 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Hyperextension
3
10-12 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 reps
RPE 9
8
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
3 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Hyperextension
3
10-12 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 reps
RPE 9
8
Lu Raise
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
3 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
JM Press
3
10-12 reps
RPE 8.5
4
Hammer Curl
3
10-12 reps
RPE 9
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Hyperextension
3
10-12 reps
RPE 9
7
Farmer's Walk (Weighted)
4
2 reps
RPE 9
8
Lu Raise
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
12-15 reps
RPE 9
2
Katana Extension
3
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
7
Front Raise
2
10-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
1 Reps
5 Reps
@7.5
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7
3
Leg Press
2 Sets
10-12 Reps
@9
4
Leg Extension
2 Sets
10-12 Reps
@9
5
Hip Adductor (Machine)
2 Sets
10-15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@9
4
Bicep Curl (Barbell)
2 Sets
10-15 Reps
@9
5
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9
7
Face Pull
2 Sets
10-15 Reps
@9
8
Meadow Row
2 Sets
8-12 Reps
@9
9
Lu Raise
2 Sets
10-30 Reps
@9
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
1 Set
8 Reps
5 Reps
@8
@8
2
Larsen Press (Barbell)
3 Sets
6-8 Reps
@8
3
JM Press
3 Sets
10-12 Reps
@8.5
4
Hammer Curl
3 Sets
10-12 Reps
@9
5
Scapular Pull-Up
1 Set
-
6
Lat Pulldown
3 Sets
10-12 Reps
@8.5
7
Hyperextension
3 Sets
10-12 Reps
@9
8
Farmer's Walk (Weighted)
4 Sets
2 Reps
@9
9
Lu Raise
2 Sets
10-20 Reps
@9
Day 5
1
Hammer Curl
2 Sets
12-15 Reps
@9
2
Katana Extension
3 Sets
10-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8
4
Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@9
7
Front Raise
2 Sets
10-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@7
@7
2
High Bar Squat (Barbell)
3 Sets
10-15 Reps
@8
3
Leg Curl
2 Sets
10-12 Reps
@9
4
Calf Raise (Leg Press)
2 Sets
15-20 Reps
@9
5
High Pull
3 Sets
8-10 Reps
@9
6
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@8.5