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BoostcampPNG

Conan, the Adventurer

by Filip J.
1 athletes joined

Program Description

This is my own program that I've run the most, and gave me the best results. This is for people that want a pretty balanced physique all around, with slight edge on arms and whole back. You will also gain solid strength across ALL lifts. You need at least 2 years of experience before trying this, because the biggest challenge of this routine is ENDURANCE, but that's also the biggest benefit that you will progressively gain over the years, shorter workout time is another progressive overload you will focus on, be it with shorter rest time, or supersets, hoever you want. Another big benefit is at least 1 rest day between EVERY workout, so you should be fresh and hungry every single time. Now go, slay some evil serpent-man wizards and eldritch abominations, and mog normies in commercial gym, Crom LAUGHS at them, aaauuughh, hyyah!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 24, 2025 08:40
  • Last Edited
    Jan 24, 2025 02:07
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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
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Dumbbell Row
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Back Extension (Weighted)
3
6-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Dumbbell Bench Pullover
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Dumbbell Row
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Back Extension (Weighted)
3
6-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Dumbbell Bench Pullover
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Dumbbell Row
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Back Extension (Weighted)
3
6-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Dumbbell Bench Pullover
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Dumbbell Row
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Back Extension (Weighted)
3
6-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Dumbbell Bench Pullover
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Dumbbell Row
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Back Extension (Weighted)
3
6-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Dumbbell Bench Pullover
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Dumbbell Row
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Back Extension (Weighted)
3
6-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Dumbbell Bench Pullover
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Dumbbell Row
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Back Extension (Weighted)
3
6-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Dumbbell Bench Pullover
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Dumbbell Row
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Back Extension (Weighted)
3
6-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Dumbbell Bench Pullover
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Dumbbell Row
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Back Extension (Weighted)
3
6-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Dumbbell Bench Pullover
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Dumbbell Row
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Back Extension (Weighted)
3
6-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Dumbbell Bench Pullover
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Dumbbell Row
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Back Extension (Weighted)
3
6-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Dumbbell Bench Pullover
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Dumbbell Row
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Back Extension (Weighted)
3
6-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Dumbbell Bench Pullover
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Dumbbell Row
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Back Extension (Weighted)
3
6-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Dumbbell Bench Pullover
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Dumbbell Row
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Back Extension (Weighted)
3
6-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Dumbbell Bench Pullover
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Dumbbell Row
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Back Extension (Weighted)
3
6-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Dumbbell Bench Pullover
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Dumbbell Row
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Back Extension (Weighted)
3
6-12 reps
RPE 9
5
Upright Row (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Dumbbell Bench Pullover
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Dip (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Dip (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Dip (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Dip (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Dip (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Dip (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Dip (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Dip (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Dip (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Dip (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Dip (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Dip (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Dip (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Dip (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Dip (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Dip (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Lying Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Standing Calf Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Belt Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
5
Underhand Lat Pulldown
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9.5
9
Reverse Pec Deck
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Belt Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
5
Underhand Lat Pulldown
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9.5
9
Reverse Pec Deck
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Belt Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
5
Underhand Lat Pulldown
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9.5
9
Reverse Pec Deck
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Belt Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
5
Underhand Lat Pulldown
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9.5
9
Reverse Pec Deck
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Belt Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
5
Underhand Lat Pulldown
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9.5
9
Reverse Pec Deck
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Belt Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
5
Underhand Lat Pulldown
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9.5
9
Reverse Pec Deck
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Belt Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
5
Underhand Lat Pulldown
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9.5
9
Reverse Pec Deck
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Belt Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
5
Underhand Lat Pulldown
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9.5
9
Reverse Pec Deck
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Belt Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
5
Underhand Lat Pulldown
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9.5
9
Reverse Pec Deck
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Belt Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
5
Underhand Lat Pulldown
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9.5
9
Reverse Pec Deck
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Belt Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
5
Underhand Lat Pulldown
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9.5
9
Reverse Pec Deck
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Belt Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
5
Underhand Lat Pulldown
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9.5
9
Reverse Pec Deck
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Belt Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
5
Underhand Lat Pulldown
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9.5
9
Reverse Pec Deck
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Belt Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
5
Underhand Lat Pulldown
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9.5
9
Reverse Pec Deck
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Belt Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
5
Underhand Lat Pulldown
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9.5
9
Reverse Pec Deck
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Belt Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
5
Underhand Lat Pulldown
2
1
5-10 reps
5-10 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Skull Crusher
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9.5
9
Reverse Pec Deck
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Dumbbell Row
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
4
Back Extension (Weighted)
3 Sets
6-12 Reps
@9
5
Upright Row (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
6
Dumbbell Bench Pullover
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
Day 2
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
2
Dip (Weighted)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9.5
@10
3
Preacher Curl (EZ Bar)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
6
Lying Leg Curl
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
7
Leg Extension
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
8
Standing Calf Raise
3 Sets
10-20 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Bench Press (Close Grip)
3 Sets
5-10 Reps
@9
3
Belt Squat
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
4
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9.5
@10
5
Underhand Lat Pulldown
2 Sets
1 Set
5-10 Reps
5-10 Reps
@9.5
@10
6
Hammer Curl
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
7
Skull Crusher
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
8
Decline Sit Up (Weighted)
3 Sets
8-15 Reps
@9.5
9
Reverse Pec Deck
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9.5
@10