5.0
(1 rating)
Program Description
A personalization of Mark Rosenberg's (@deadliestlift) Rip and Tear program. Check out his Instagram for some wildly impressive movements and weights. This is High-Volume. You should be dialled in both your nutrition and sleep, and be ready to take a deload weeks working at 60% weight or volume as needed, potentially every 5th week- after the peak weeks. I have added weighted pull ups to balance the (significant) bench work, just as a personal preference, and formatted it as more of an upper/lower split, with some days including a touch of both. Bro days and hypertrophy accessories generally come from the Ravage program on Boostcamp by Geoff Schofield. Happy Lifting.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 13, 2024 06:58
- Last EditedOct 17, 2024 09:27
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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
Squat (Barbell)
3
7 reps
70%
2
Bench Press (Barbell)
3
7 reps
70%
3
Deadlift (Barbell)
2
6 reps
70%
4
Pull-Up (Weighted)
3
7 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72.5%
2
Bench Press (Barbell)
3
5 reps
72.5%
3
Deadlift (Barbell)
2
4 reps
72.5%
4
Pull-Up (Weighted)
3
5 reps
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
77.5%
2
Bench Press (Barbell)
4
3 reps
77.5%
3
Deadlift (Barbell)
3
2 reps
77.5%
4
Pull-Up (Weighted)
4
3 reps
77.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
82.5%
2
Bench Press (Barbell)
5
1 reps
82.5%
3
Deadlift (Barbell)
3
1 reps
82.5%
4
Pull-Up (Weighted)
5
1 reps
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
75%
3
Deadlift (Barbell)
2
4 reps
75%
4
Pull-Up (Weighted)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
77.5%
2
Bench Press (Barbell)
4
3 reps
77.5%
3
Deadlift (Barbell)
3
2 reps
77.5%
4
Pull-Up (Weighted)
4
3 reps
77.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
82.5%
2
Bench Press (Barbell)
5
2 reps
82.5%
3
Deadlift (Barbell)
3
1 reps
82.5%
4
Pull-Up (Weighted)
5
2 reps
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
87.5%
2
Bench Press (Barbell)
5
1 reps
87.5%
3
Deadlift (Barbell)
3
1 reps
87.5%
4
Pull-Up (Weighted)
5
1 reps
87.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Bench Press (Barbell)
3
4 reps
77.5%
3
Deadlift (Barbell)
2
3 reps
77.5%
4
Pull-Up (Weighted)
3
4 reps
77.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
4
3 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
4
Pull-Up (Weighted)
4
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Bench Press (Barbell)
5
2 reps
85%
3
Deadlift (Barbell)
3
1 reps
85%
4
Pull-Up (Weighted)
5
2 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
90%
2
Bench Press (Barbell)
5
1 reps
90%
3
Deadlift (Barbell)
3
1 reps
90%
4
Pull-Up (Weighted)
5
1 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
1B
Incline Chest Press (Machine)
3
8-12 reps
RPE 8-9
2A
Narrow Neutral Pulldown
3
8-12 reps
RPE 8-9
2B
Overhead Press (Machine)
3
8-12 reps
RPE 8-9
3A
Rear Delt Row
3
10-15 reps
RPE 8-9
3B
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Pullover (Machine)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
1B
Incline Chest Press (Machine)
3
8-12 reps
RPE 8-9
2A
Narrow Neutral Pulldown
3
8-12 reps
RPE 8-9
2B
Overhead Press (Machine)
3
8-12 reps
RPE 8-9
3A
Rear Delt Row
3
10-15 reps
RPE 8-9
3B
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Pullover (Machine)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
1B
Incline Chest Press (Machine)
3
8-12 reps
RPE 8-9
2A
Narrow Neutral Pulldown
3
8-12 reps
RPE 8-9
2B
Overhead Press (Machine)
3
8-12 reps
RPE 8-9
3A
Rear Delt Row
3
10-15 reps
RPE 8-9
3B
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Pullover (Machine)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
1B
Incline Chest Press (Machine)
3
8-12 reps
RPE 8-9
2A
Narrow Neutral Pulldown
3
8-12 reps
RPE 8-9
2B
Overhead Press (Machine)
3
8-12 reps
RPE 8-9
3A
Rear Delt Row
3
10-15 reps
RPE 8-9
3B
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Pullover (Machine)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
1B
Incline Chest Press (Machine)
3
8-12 reps
RPE 8-9
2A
Narrow Neutral Pulldown
3
8-12 reps
RPE 8-9
2B
Overhead Press (Machine)
3
8-12 reps
RPE 8-9
3A
Rear Delt Row
3
10-15 reps
RPE 8-9
3B
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Pullover (Machine)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
1B
Incline Chest Press (Machine)
3
8-12 reps
RPE 8-9
2A
Narrow Neutral Pulldown
3
8-12 reps
RPE 8-9
2B
Overhead Press (Machine)
3
8-12 reps
RPE 8-9
3A
Rear Delt Row
3
10-15 reps
RPE 8-9
3B
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Pullover (Machine)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
1B
Incline Chest Press (Machine)
3
8-12 reps
RPE 8-9
2A
Narrow Neutral Pulldown
3
8-12 reps
RPE 8-9
2B
Overhead Press (Machine)
3
8-12 reps
RPE 8-9
3A
Rear Delt Row
3
10-15 reps
RPE 8-9
3B
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Pullover (Machine)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
1B
Incline Chest Press (Machine)
3
8-12 reps
RPE 8-9
2A
Narrow Neutral Pulldown
3
8-12 reps
RPE 8-9
2B
Overhead Press (Machine)
3
8-12 reps
RPE 8-9
3A
Rear Delt Row
3
10-15 reps
RPE 8-9
3B
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Pullover (Machine)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
1B
Incline Chest Press (Machine)
3
8-12 reps
RPE 8-9
2A
Narrow Neutral Pulldown
3
8-12 reps
RPE 8-9
2B
Overhead Press (Machine)
3
8-12 reps
RPE 8-9
3A
Rear Delt Row
3
10-15 reps
RPE 8-9
3B
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Pullover (Machine)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
1B
Incline Chest Press (Machine)
3
8-12 reps
RPE 8-9
2A
Narrow Neutral Pulldown
3
8-12 reps
RPE 8-9
2B
Overhead Press (Machine)
3
8-12 reps
RPE 8-9
3A
Rear Delt Row
3
10-15 reps
RPE 8-9
3B
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Pullover (Machine)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
1B
Incline Chest Press (Machine)
3
8-12 reps
RPE 8-9
2A
Narrow Neutral Pulldown
3
8-12 reps
RPE 8-9
2B
Overhead Press (Machine)
3
8-12 reps
RPE 8-9
3A
Rear Delt Row
3
10-15 reps
RPE 8-9
3B
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Pullover (Machine)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
1B
Incline Chest Press (Machine)
3
8-12 reps
RPE 8-9
2A
Narrow Neutral Pulldown
3
8-12 reps
RPE 8-9
2B
Overhead Press (Machine)
3
8-12 reps
RPE 8-9
3A
Rear Delt Row
3
10-15 reps
RPE 8-9
3B
Chest Fly (Machine)
3
10-15 reps
RPE 8-9
4
Pullover (Machine)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77.5%
2
Bench Press (Barbell)
3
5 reps
70%
3
Pull-Up (Weighted)
3
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
3
5 reps
72.5%
3
Pull-Up (Weighted)
3
5 reps
72.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Bench Press (Barbell)
3
5 reps
75%
3
Pull-Up (Weighted)
3
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 10
2
Bench Press (Barbell)
3
5 reps
77.5%
3
Pull-Up (Weighted)
3
5 reps
77.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
4 reps
72.5%
3
Pull-Up (Weighted)
3
4 reps
72.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
82.5%
2
Bench Press (Barbell)
3
4 reps
75%
3
Pull-Up (Weighted)
3
4 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
87.5%
2
Bench Press (Barbell)
3
4 reps
77.5%
3
Pull-Up (Weighted)
3
4 reps
77.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 10
2
Bench Press (Barbell)
4
4 reps
80%
3
Pull-Up (Weighted)
4
4 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
82.5%
2
Bench Press (Barbell)
3
3 reps
75%
3
Pull-Up (Weighted)
3
3 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
3
3 reps
77.5%
3
Pull-Up (Weighted)
3
3 reps
77.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
90%
2
Bench Press (Barbell)
3
3 reps
80%
3
Pull-Up (Weighted)
3
2 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 10
2
Bench Press (Barbell)
3
3 reps
82.5%
3
Pull-Up (Weighted)
3
3 reps
82.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
15-20 reps
RPE 8-9
1B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8-9
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 9-10
2B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
3
Lateral Raise (Cable)
3
12-20 reps
RPE 9-10
4
Rear Delt Row
3
15-20 reps
RPE 9-10
5
Upright Row (Cable)
3
15-20 reps
RPE 9-10
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Neck Flexion
3
15-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
15-20 reps
RPE 8-9
1B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8-9
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 9-10
2B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
3
Lateral Raise (Cable)
3
12-20 reps
RPE 9-10
4
Rear Delt Row
3
15-20 reps
RPE 9-10
5
Upright Row (Cable)
3
15-20 reps
RPE 9-10
6
Neck Flexion
3
15-20 reps
RPE 9-10
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
15-20 reps
RPE 8-9
1B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8-9
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 9-10
2B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
3
Lateral Raise (Cable)
3
12-20 reps
RPE 9-10
4
Rear Delt Row
3
15-20 reps
RPE 9-10
5
Upright Row (Cable)
3
15-20 reps
RPE 9-10
6
Neck Flexion
3
15-20 reps
RPE 9-10
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
15-20 reps
RPE 8-9
1B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8-9
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 9-10
2B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
3
Lateral Raise (Cable)
3
12-20 reps
RPE 9-10
4
Rear Delt Row
3
15-20 reps
RPE 9-10
5
Upright Row (Cable)
3
15-20 reps
RPE 9-10
6
Neck Flexion
3
15-20 reps
RPE 9-10
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
15-20 reps
RPE 8-9
1B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8-9
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 9-10
2B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
3
Lateral Raise (Cable)
3
12-20 reps
RPE 9-10
4
Rear Delt Row
3
15-20 reps
RPE 9-10
5
Upright Row (Cable)
3
15-20 reps
RPE 9-10
6
Neck Flexion
3
15-20 reps
RPE 9-10
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
15-20 reps
RPE 8-9
1B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8-9
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 9-10
2B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
3
Lateral Raise (Cable)
3
12-20 reps
RPE 9-10
4
Rear Delt Row
3
15-20 reps
RPE 9-10
5
Upright Row (Cable)
3
15-20 reps
RPE 9-10
6
Neck Flexion
3
15-20 reps
RPE 9-10
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
15-20 reps
RPE 8-9
1B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8-9
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 9-10
2B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
3
Lateral Raise (Cable)
3
12-20 reps
RPE 9-10
4
Rear Delt Row
3
15-20 reps
RPE 9-10
5
Upright Row (Cable)
3
15-20 reps
RPE 9-10
6
Neck Flexion
3
15-20 reps
RPE 9-10
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
15-20 reps
RPE 8-9
1B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8-9
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 9-10
2B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
3
Lateral Raise (Cable)
3
12-20 reps
RPE 9-10
4
Rear Delt Row
3
15-20 reps
RPE 9-10
5
Upright Row (Cable)
3
15-20 reps
RPE 9-10
6
Neck Flexion
3
15-20 reps
RPE 9-10
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
15-20 reps
RPE 8-9
1B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8-9
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 9-10
2B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
3
Lateral Raise (Cable)
3
12-20 reps
RPE 9-10
4
Rear Delt Row
3
15-20 reps
RPE 9-10
5
Upright Row (Cable)
3
15-20 reps
RPE 9-10
6
Neck Flexion
3
15-20 reps
RPE 9-10
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
15-20 reps
RPE 8-9
1B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8-9
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 9-10
2B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
3
Lateral Raise (Cable)
3
12-20 reps
RPE 9-10
4
Rear Delt Row
3
15-20 reps
RPE 9-10
5
Upright Row (Cable)
3
15-20 reps
RPE 9-10
6
Neck Flexion
3
15-20 reps
RPE 9-10
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
15-20 reps
RPE 8-9
1B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8-9
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 9-10
2B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
3
Lateral Raise (Cable)
3
12-20 reps
RPE 9-10
4
Rear Delt Row
3
15-20 reps
RPE 9-10
5
Upright Row (Cable)
3
15-20 reps
RPE 9-10
6
Neck Flexion
3
15-20 reps
RPE 9-10
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
15-20 reps
RPE 8-9
1B
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8-9
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 9-10
2B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 9-10
3
Lateral Raise (Cable)
3
12-20 reps
RPE 9-10
4
Rear Delt Row
3
15-20 reps
RPE 9-10
5
Upright Row (Cable)
3
15-20 reps
RPE 9-10
6
Neck Flexion
3
15-20 reps
RPE 9-10
7
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Deadlift (Barbell)
2
6 reps
77.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72.5%
2
Deadlift (Barbell)
3
4 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
4
2 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77.5%
2
Deadlift (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
72.5%
2
Deadlift (Barbell)
2
5 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Deadlift (Barbell)
3
3 reps
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Deadlift (Barbell)
4
1 reps
87.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Deadlift (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Deadlift (Barbell)
2
5 reps
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
77.5%
2
Deadlift (Barbell)
3
3 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Deadlift (Barbell)
4
1 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82.5%
2
Deadlift (Barbell)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
77.5%
2
Pull-Up (Weighted)
3
6 reps
77.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Pull-Up (Weighted)
4
4 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
85%
2
Pull-Up (Weighted)
5
2 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Pull-Up (Weighted)
3
5 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
82.5%
2
Pull-Up (Weighted)
4
3 reps
82.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
87.5%
2
Pull-Up (Weighted)
5
1 reps
87.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
82.5%
2
Pull-Up (Weighted)
3
5 reps
82.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Pull-Up (Weighted)
4
3 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
90%
2
Pull-Up (Weighted)
4
1 reps
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
7 Reps
70%
2
Bench Press (Barbell)3 Sets
7 Reps
70%
3
Deadlift (Barbell)2 Sets
6 Reps
70%
4
Pull-Up (Weighted)3 Sets
7 Reps
70%
Day 2
1A
Chest Supported Row (Machine)3 Sets
8-12 Reps
@8-9
1B
Incline Chest Press (Machine)3 Sets
8-12 Reps
@8-9
2A
Narrow Neutral Pulldown3 Sets
8-12 Reps
@8-9
2B
Overhead Press (Machine)3 Sets
8-12 Reps
@8-9
3A
Rear Delt Row3 Sets
10-15 Reps
@8-9
3B
Chest Fly (Machine)3 Sets
10-15 Reps
@8-9
4
Pullover (Machine)3 Sets
10-15 Reps
@9-10
Day 3
1
Squat (Barbell)3 Sets
6 Reps
77.5%
2
Bench Press (Barbell)3 Sets
5 Reps
70%
3
Pull-Up (Weighted)3 Sets
5 Reps
70%
Day 4
1A
Hammer Curl (Cable)3 Sets
15-20 Reps
@8-9
1B
Overhead Tricep Extension (Cable)3 Sets
15-20 Reps
@8-9
2A
Bicep Curl (Cable)3 Sets
8-15 Reps
@9-10
2B
Tricep Pushdown (Cable)3 Sets
8-15 Reps
@9-10
3
Lateral Raise (Cable)3 Sets
12-20 Reps
@9-10
4
Rear Delt Row3 Sets
15-20 Reps
@9-10
5
Upright Row (Cable)3 Sets
15-20 Reps
@9-10
6
Reverse Wrist Curl (Dumbbell)3 Sets
15-20 Reps
@9-10
7
Neck Flexion3 Sets
15-20 Reps
@9-10
Day 5
1
Squat (Barbell)3 Sets
5 Reps
70%
2
Deadlift (Barbell)2 Sets
6 Reps
77.5%
Day 6
1
Bench Press (Barbell)3 Sets
6 Reps
77.5%
2
Pull-Up (Weighted)3 Sets
6 Reps
77.5%