Program Description
Smash & Pump 4-Day Upper/Lower/Tech is one part Conjugate and one part HIT. If you want to focus on the Big 3, this is your best bet among the Smash & Pump templates. Unlike most of what you'll find on Boostcamp, Smash & Pump is NOT a program. Rather, it's a template that allows you to select all of your own exercises. You'll find that all of the exercises listed initially are Placeholders, to be replaced by you. There's a relatively detailed document that provides background information on the template, and gives general guidance on what exercises are and are not appropriate for each slot. Given the nature of this template, a sound understanding of the basics of programming, and experience performing many different types of exercises will definitely be helpful. This is likely not a good starting point for someone that's newer to lifting. Documentation URL: https://docs.google.com/document/d/1KWaltu3HryCVba0O6lHoZ9sfEeJ_HR563BKC8IFsWoY/edit?usp=sharing
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 03, 2024 09:54
- Last EditedAug 07, 2024 11:00
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tech - Bench Press (Placeholder)
8
2-3 reps
70%
2
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
3
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
5
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
6
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
8
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tech - Bench Press (Placeholder)
8
2-3 reps
75%
2
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
3
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
5
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
6
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
8
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tech - Bench Press (Placeholder)
8
2-3 reps
80%
2
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
3
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
5
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
6
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
8
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tech - Bench Press (Placeholder)
8
2-3 reps
70%
2
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
3
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
5
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
6
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
8
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tech - Bench Press (Placeholder)
8
2-3 reps
75%
2
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
3
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
5
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
6
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
8
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tech - Bench Press (Placeholder)
8
2-3 reps
80%
2
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
3
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
5
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
6
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
8
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tech - Bench Press (Placeholder)
8
2-3 reps
70%
2
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
3
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
5
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
6
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
8
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tech - Bench Press (Placeholder)
8
2-3 reps
75%
2
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
3
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
5
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
6
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
8
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tech - Bench Press (Placeholder)
8
2-3 reps
80%
2
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
3
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
5
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
6
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
8
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tech - Bench Press (Placeholder)
8
2-3 reps
70%
2
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
3
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
5
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
6
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
8
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tech - Bench Press (Placeholder)
8
2-3 reps
75%
2
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
3
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
5
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
6
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
8
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tech - Bench Press (Placeholder)
8
2-3 reps
80%
2
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
3
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
5
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
6
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
8
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tech - Squat (Placeholder)
8
2-3 reps
70%
2
Tech - Deadlift (Placeholder)
6
1-2 reps
70%
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-25 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tech - Squat (Placeholder)
8
2-3 reps
75%
2
Tech - Deadlift (Placeholder)
6
1-2 reps
75%
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-25 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tech - Squat (Placeholder)
8
2-3 reps
80%
2
Tech - Deadlift (Placeholder)
6
1-2 reps
80%
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-25 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tech - Squat (Placeholder)
8
2-3 reps
70%
2
Tech - Deadlift (Placeholder)
6
1-2 reps
70%
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-25 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tech - Squat (Placeholder)
8
2-3 reps
75%
2
Tech - Deadlift (Placeholder)
6
1-2 reps
75%
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-25 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tech - Squat (Placeholder)
8
2-3 reps
80%
2
Tech - Deadlift (Placeholder)
6
1-2 reps
80%
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-25 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tech - Squat (Placeholder)
8
2-3 reps
70%
2
Tech - Deadlift (Placeholder)
6
1-2 reps
70%
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-25 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tech - Squat (Placeholder)
8
2-3 reps
75%
2
Tech - Deadlift (Placeholder)
6
1-2 reps
75%
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-25 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tech - Squat (Placeholder)
8
2-3 reps
80%
2
Tech - Deadlift (Placeholder)
6
1-2 reps
80%
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-25 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tech - Squat (Placeholder)
8
2-3 reps
70%
2
Tech - Deadlift (Placeholder)
6
1-2 reps
70%
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-25 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tech - Squat (Placeholder)
8
2-3 reps
75%
2
Tech - Deadlift (Placeholder)
6
1-2 reps
75%
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-25 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tech - Squat (Placeholder)
8
2-3 reps
80%
2
Tech - Deadlift (Placeholder)
6
1-2 reps
80%
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-25 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Max - Bench/Press1 Set
1 Reps
@8-9.5
2
Strength - Horizontal Push (Placeholder)3 Sets
4-6 Reps
@7-9
3
Rest Pause - Horizontal Pull (Placeholder)3 Sets
15-20 Reps
@10
4
Strength - Vertical Push (Placeholder)3 Sets
4-6 Reps
@7-9
5
Rest Pause - Vertical Pull (Placeholder)3 Sets
15-20 Reps
@10
6
Rest Pause - Triceps Isolation (Placeholder)3 Sets
20-25 Reps
@10
7
Rest Pause - Rear Delts (Placeholder)3 Sets
15-20 Reps
@10
8
Flex - Forearms (Placeholder)3 Sets
15-20 Reps
@10
Day 2
1
Max - Squat/Hinge (Placeholder)1 Set
1 Reps
@8-9.5
2
Strength - Squat/Hinge (Placeholder)3 Sets
3-6 Reps
@7-9
3
Strength - Squat/Hinge (Placeholder)3 Sets
3-6 Reps
@7-9
4
Rest Pause - Hamstring Isolation (Placeholder)3 Sets
15-20 Reps
@10
5
Flex - Core/Abs (Placeholder)3 Sets
10-25 Reps
@8-10
Day 3
1
Tech - Bench Press (Placeholder)8 Sets
2-3 Reps
70%
2
Flex - Horizontal Pull (Placeholder)3 Sets
6-20 Reps
@8-10
3
Rest Pause - Vertical Push (Placeholder)3 Sets
15-20 Reps
@10
4
Rest Pause - Vertical Pull (Placeholder)3 Sets
20-25 Reps
@10
5
Rest Pause - Chest Isolation (Placeholder)3 Sets
20-25 Reps
@10
6
Rest Pause - Biceps (Placeholder)3 Sets
15-20 Reps
@10
7
Flex - Triceps (Placeholder)3 Sets
12-25 Reps
@8-10
8
Rest Pause - Lateral Raise (Placeholder)3 Sets
15-20 Reps
@10
Day 4
1
Tech - Squat (Placeholder)8 Sets
2-3 Reps
70%
2
Tech - Deadlift (Placeholder)6 Sets
1-2 Reps
70%
3
Rest Pause - Quad Isolation (Placeholder)3 Sets
15-20 Reps
@10
4
Rest Pause - Calves (Placeholder)3 Sets
20-25 Reps
@10
5
Flex - Single Leg Compound (Placeholder)3 Sets
8-25 Reps
@8-10
6
Flex - Core/Abs (Placeholder)3 Sets
10-25 Reps
@8-10