Program Description
DISCLAIMER: I’M NOT A LICENSED COACH NOR A PHYSICIAN. SO, RUN THIS PROGRAM UNDER YOUR OWN RESPONSIBILITY AND AT YOUR OWN RISK I elaborated this program by trial and error through the last years and it suits my needs. It is a program intended expecially for intermediate-advanced lifter who also have a busy life schedule. I advise to run it 4 times per microcycle (2-4 times per week). I strongly suggest at least one day of total recovery/light activity between sessions. It has an upper-lower template by base but also some full body vibes. Progression: provided one stays in the repetition range indicated, it is possible to progress in the preferred way (add repetitions or weight). If, as predictable, one day the number is missed, I suggest to take away some weight and gradually come back to the targeted load. This template is not intended to peak in any specific lift but to provide a well rounded strength and hypertrophy foundation. Exercise selection: choose your favourite variation of the one indicated (I prefer front over back squat, for instance).
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedSep 02, 2024 10:00
- Last EditedNov 18, 2024 07:59
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
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
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Hang Power Clean
2
6 reps
RPE 8
4
Squat (Low Bar)
2
6-8 reps
RPE 6
5A
Platz Squat
1
15-20 reps
RPE 7
5B
Leg Extension
2
6-8 reps
RPE 10
5C
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Military Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3A
Pullover (Dumbbell)
2
6-8 reps
RPE 10
3B
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3C
Lying Tricep Extension (Barbell)
2
6-8 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
4A
Hammer Curl
2
6-8 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Hang Power Clean
2
3
3 reps
1 reps
RPE 7
RPE 8
3A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6.5
3B
Leg Extension
2
6-8 reps
RPE 10
3C
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3D
Back Extension (Weighted)
2
6-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Pullover (EZ Bar)
2
6-8 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4C
Dip (Weighted)
3
6-8 reps
RPE 10
4D
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4E
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Pullover (EZ Bar)
2
6-8 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4C
Dip (Weighted)
3
6-8 reps
RPE 10
4D
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4E
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Pullover (EZ Bar)
2
6-8 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4C
Dip (Weighted)
3
6-8 reps
RPE 10
4D
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4E
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Pullover (EZ Bar)
2
6-8 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4C
Dip (Weighted)
3
6-8 reps
RPE 10
4D
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4E
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Pullover (EZ Bar)
2
6-8 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4C
Dip (Weighted)
3
6-8 reps
RPE 10
4D
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4E
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Pullover (EZ Bar)
2
6-8 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4C
Dip (Weighted)
3
6-8 reps
RPE 10
4D
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4E
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Pullover (EZ Bar)
2
6-8 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4C
Dip (Weighted)
3
6-8 reps
RPE 10
4D
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4E
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Pullover (EZ Bar)
2
6-8 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4C
Dip (Weighted)
3
6-8 reps
RPE 10
4D
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4E
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Pullover (EZ Bar)
2
6-8 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4C
Dip (Weighted)
3
6-8 reps
RPE 10
4D
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4E
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Pullover (EZ Bar)
2
6-8 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4C
Dip (Weighted)
3
6-8 reps
RPE 10
4D
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4E
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Pullover (EZ Bar)
2
6-8 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4C
Dip (Weighted)
3
6-8 reps
RPE 10
4D
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4E
Push Up (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
RPE 10
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4A
Pullover (EZ Bar)
2
6-8 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
4C
Dip (Weighted)
3
6-8 reps
RPE 10
4D
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
4E
Push Up (Weighted)
3
6-8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Trap Bar Deadlift1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@8
@8
@9
2
Chin-Up (Weighted)2 Sets
6-8 Reps
@8
3
Hang Power Clean2 Sets
6 Reps
@8
4
Squat (Low Bar)2 Sets
6-8 Reps
@6
5A
Platz Squat1 Set
15-20 Reps
@7
5B
Leg Extension2 Sets
6-8 Reps
@10
5C
Back Extension (Weighted)2 Sets
6-8 Reps
@7
Day 2
1
Bench Press (Barbell)1 Set
2 Sets
1 Reps
3 Reps
@8
@8
2
Military Press (Barbell)1 Set
2 Sets
1 Reps
3 Reps
@8
@8
3A
Pullover (Dumbbell)2 Sets
6-8 Reps
@10
3B
Bicep Curl (Barbell)2 Sets
6-8 Reps
@10
3C
Lying Tricep Extension (Barbell)2 Sets
6-8 Reps
@10
4A
Bicep Curl (EZ Bar)3 Sets
6-8 Reps
@10
4B
Tricep Pushdown (Cable)3 Sets
6-8 Reps
@10
Day 4
1
Sling Shot Bench Press (Barbell)1 Set
1 Reps
@10
2
Larsen Press (Barbell)2 Sets
5-8 Reps
@8
3
Incline Bench Press (Dumbbell)2 Sets
6-8 Reps
@8
4A
Pullover (EZ Bar)2 Sets
6-8 Reps
@8
4B
Reverse Bicep Curl (EZ Bar)3 Sets
6-8 Reps
@10
4C
Dip (Weighted)3 Sets
6-8 Reps
@10
4D
Incline Curl (Dumbbell)3 Sets
6-8 Reps
@10
4E
Push Up (Weighted)3 Sets
6-8 Reps
@10
Day 3
1
Front Squat (Barbell)1 Set
2 Sets
1 Reps
3 Reps
@8
@8
2
Hang Power Clean2 Sets
3 Sets
3 Reps
1 Reps
@7
@8
3A
Romanian Deadlift (Barbell)2 Sets
12-15 Reps
@6.5
3B
Leg Extension2 Sets
6-8 Reps
@10
3C
Bent Over Row (Barbell)2 Sets
6-8 Reps
@10
3D
Back Extension (Weighted)2 Sets
6-8 Reps
@7
4A
Hammer Curl2 Sets
6-8 Reps
@10
4B
Incline Tricep Extension (Dumbbell)2 Sets
6-8 Reps
@10