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Development Program for Compound Lifts

by Daniel T.

Program Description

To develop and build your foundation of basic compound movements.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 15, 2024 02:45
  • Last Edited
    Nov 15, 2024 06:31
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Lateral Raise (Machine)
3
12 reps
RPE 7
6A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Lateral Raise (Machine)
3
12 reps
RPE 7
6A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Lateral Raise (Machine)
3
12 reps
RPE 7
6A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Lateral Raise (Machine)
3
12 reps
RPE 7
6A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6B
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Rear Delt Fly (Cable)
3
12 reps
RPE 7
5
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Rear Delt Fly (Cable)
3
12 reps
RPE 7
5
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Rear Delt Fly (Cable)
3
12 reps
RPE 7
5
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
Rear Delt Fly (Cable)
3
12 reps
RPE 7
5
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Overhead Press (Machine)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Run
2
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Run
2
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Run
2
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Run
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Squat (Barbell)
3
8 reps
RPE 7
3
Bench Press (Paused)
3
8 reps
RPE 7
4
Bench Press (Close Grip)
3
12 reps
RPE 7
5
Lunge (Barbell)
3
10 reps
RPE 7
6
Push Up
3
25 reps
RPE 7
7A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
7B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Squat (Barbell)
3
8 reps
RPE 7
3
Bench Press (Paused)
3
8 reps
RPE 7
4
Bench Press (Close Grip)
3
12 reps
RPE 7
5
Lunge (Barbell)
3
10 reps
RPE 7
6
Push Up
3
25 reps
RPE 7
7A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
7B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Squat (Barbell)
3
8 reps
RPE 7
3
Bench Press (Paused)
3
8 reps
RPE 7
4
Bench Press (Close Grip)
3
12 reps
RPE 7
5
Lunge (Barbell)
3
10 reps
RPE 7
6
Push Up
3
25 reps
RPE 7
7A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
7B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Squat (Barbell)
3
8 reps
RPE 7
3
Bench Press (Paused)
3
8 reps
RPE 7
4
Bench Press (Close Grip)
3
12 reps
RPE 7
5
Lunge (Barbell)
3
10 reps
RPE 7
6
Push Up
3
25 reps
RPE 7
7A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
7B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
10 reps
RPE 8
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 7
2
Bench Press (Dumbbell)
3
5 reps
RPE 7
3
Lunge (Dumbbell)
3
24 reps
RPE 7
4
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
8 reps
RPE 9
5
Run
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
8 reps
RPE 9
5
Run
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
8 reps
RPE 9
5
Run
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Hack Squat
3
8 reps
RPE 9
5
Run
2
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
2
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
2
20 mins
-
1B
Bleacher Stair Sprints
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
2
20 mins
-
1B
Bleacher Stair Sprints
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
2
20 mins
-
1B
Bleacher Stair Sprints
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
2
20 mins
-
1B
Bleacher Stair Sprints
2
2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Halting Deadlift
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5A
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
5B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Halting Deadlift
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5A
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
5B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Halting Deadlift
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5A
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
5B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Halting Deadlift
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5A
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
5B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Push Press (Barbell)
4
8 reps
RPE 8
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Run
1
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Push Press (Barbell)
4
8 reps
RPE 8
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Run
1
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Push Press (Barbell)
4
8 reps
RPE 8
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Run
1
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Push Press (Barbell)
4
8 reps
RPE 8
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Run
1
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Machine)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
4
Pendulum Squat
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Run
2
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Run
2
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Run
2
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Run
2
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Squat (Paused)
3
8 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Assisted)
3
12 reps
RPE 7
6A
Hammer Curl
3
10-12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Squat (Paused)
3
8 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Assisted)
3
12 reps
RPE 7
6A
Hammer Curl
3
10-12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Squat (Paused)
3
8 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Assisted)
3
12 reps
RPE 7
6A
Hammer Curl
3
10-12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Squat (Paused)
3
8 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
5
Dip (Assisted)
3
12 reps
RPE 7
6A
Hammer Curl
3
10-12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Pec Deck (Machine)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Pec Deck (Machine)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Pec Deck (Machine)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Pec Deck (Machine)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
RPE 7
2
Overhead Press (Dumbbell)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5
Dip (Assisted)
3
10 reps
RPE 8
6
Run
2
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5
Dip (Assisted)
3
10 reps
RPE 8
6
Run
2
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5
Dip (Assisted)
3
10 reps
RPE 8
6
Run
2
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5
Dip (Assisted)
3
10 reps
RPE 8
6
Run
2
30 mins
-
Week 1
1 / 13 Weeks
Day 3
1
Run
1 Set
-
Day 1
1
Run
1 Set
30 mins
-
2
Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Overhead Press (Barbell)
3 Sets
10 Reps
@7
4
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
5
Lateral Raise (Machine)
3 Sets
12 Reps
@7
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@7
6B
Skull Crusher (Dumbbell)
3 Sets
10-12 Reps
@7
7
Abs Crunch (Machine)
3 Sets
20 Reps
@7
Day 2
1
Run
1 Set
30 mins
-
2
Squat (Barbell)
3 Sets
8 Reps
@7
3
Bench Press (Paused)
3 Sets
8 Reps
@7
4
Bench Press (Close Grip)
3 Sets
12 Reps
@7
5
Lunge (Barbell)
3 Sets
10 Reps
@7
6
Push Up
3 Sets
25 Reps
@7
7A
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@7
7B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@7
Day 4
1
Run
1 Set
30 mins
-
2
Halting Deadlift
3 Sets
8 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
5A
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
5B
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
6
Plank
3 Sets
1 mins
-
Day 5
1
Run
1 Set
30 mins
-
2
Squat (Paused)
3 Sets
8 Reps
@7
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
5
Dip (Assisted)
3 Sets
12 Reps
@7
6A
Hammer Curl
3 Sets
10-12 Reps
@7
6B
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@7