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Swoletariat

by Bryan L.
3 athletes joined
5.0
(1 rating)

Program Description

This is an intermediate program for high responders. The first half will do heavy enough weights to maintain the skill and enjoyment of strength training while prioritizing hypertrophy and volume with your accessory movements. The second half will is strength and peaking.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 23, 2024 01:51
  • Last Edited
    Dec 17, 2024 05:21
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Bench Press (Barbell)
2
5 reps
77%
2
Bench Press (Barbell)
4
10 reps
62%
3
Chest Supported Row (Machine)
3
15 reps
RPE 8
4
Lat Pulldown
2
15 reps
RPE 8
5
Bench Press (Dumbbell)
2
15 reps
RPE 8
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Bench Press (Barbell)
4
10 reps
65%
3
Chest Supported Row (Machine)
4
15 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
Bench Press (Dumbbell)
3
15 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
8
Preacher Curl (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
82%
2
Bench Press (Barbell)
1
AMRAP
82%
3
Bench Press (Barbell)
4
10 reps
67%
4
Chest Supported Row (Machine)
5
15 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 8
6
Bench Press (Dumbbell)
4
15 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
20 reps
RPE 10
9
Preacher Curl (Dumbbell)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
82%
2
Bench Press (Barbell)
4
8 reps
67%
3
Chest Supported Row (Machine)
3
12-15 reps
RPE 8
4
Lat Pulldown
2
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
2
12-15 reps
RPE 8
6
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
84%
2
Bench Press (Barbell)
4
8 reps
69%
3
Chest Supported Row (Machine)
4
12-15 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
8
Preacher Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
86%
2
Bench Press (Barbell)
1
AMRAP
86%
3
Bench Press (Barbell)
4
8 reps
71%
4
Chest Supported Row (Machine)
5
12-15 reps
RPE 8
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Bench Press (Dumbbell)
4
12-15 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
9
Preacher Curl (Dumbbell)
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
86%
2
Bench Press (Barbell)
5
6 reps
71%
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 8
6
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
12-16 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
88%
2
Bench Press (Barbell)
5
6 reps
73%
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 10
8
Preacher Curl (Dumbbell)
3
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
5
6 reps
76%
4
Chest Supported Row (Machine)
5
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
9
Preacher Curl (Dumbbell)
4
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
90%
2
Bench Press (Barbell)
6
5 reps
76%
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
6
Preacher Curl (Dumbbell)
4
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
92%
2
Bench Press (Barbell)
6
5 reps
78%
3
Chest Supported Row (Machine)
5
8-12 reps
RPE 8
4
Lat Pulldown
5
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
12-16 reps
RPE 10
6
Preacher Curl (Dumbbell)
5
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
94%
2
Bench Press (Barbell)
1
AMRAP
94%
3
Bench Press (Barbell)
6
5 reps
80%
4
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
5
Lat Pulldown
6
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
6
12-16 reps
RPE 10
7
Preacher Curl (Dumbbell)
6
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7.5
2
Bench Press (Barbell)
3
3
3 reps
7 reps
84%
67%
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
6
Preacher Curl (Dumbbell)
4
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8.5
2
Bench Press (Barbell)
3
3
3 reps
7 reps
86%
69%
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
1 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
3
2
3 reps
7 reps
86%
69%
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-16 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
7 reps
RPE 6
RPE 6
2
Bench Press (Barbell)
2
3
3 reps
7 reps
RPE 7
RPE 7
3
Sumo Deadlift (Barbell)
1
5 reps
RPE 6
4
T-Bar Row
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
75%
2
Squat (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Barbell)
2
15 reps
RPE 7
4
Good Morning
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 10
6
Leg Curl
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
78%
2
Squat (Barbell)
3
10 reps
63%
3
Bulgarian Split Squat (Barbell)
3
15 reps
RPE 7
4
Good Morning
4
15 reps
RPE 8
5
Leg Extension
3
20 reps
RPE 10
6
Leg Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
80%
2
Squat (Barbell)
3
10 reps
65%
3
Bulgarian Split Squat (Barbell)
3
15 reps
RPE 7
4
Good Morning
5
15 reps
RPE 8
5
Leg Extension
4
20 reps
RPE 10
6
Leg Curl
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
80%
2
Squat (Barbell)
3
8 reps
65%
3
Bulgarian Split Squat (Barbell)
2
12-15 reps
RPE 8
4
Good Morning
3
12-15 reps
RPE 8
5
Leg Extension
2
15-20 reps
RPE 10
6
Leg Curl
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
82%
2
Squat (Barbell)
3
8 reps
68%
3
Bulgarian Split Squat (Barbell)
3
12-15 reps
RPE 8
4
Good Morning
4
12-15 reps
RPE 8
5
Leg Extension
3
15-20 reps
RPE 10
6
Leg Curl
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
84%
2
Squat (Barbell)
3
8 reps
70%
3
Bulgarian Split Squat (Barbell)
3
12-15 reps
RPE 8
4
Good Morning
5
12-15 reps
RPE 8
5
Leg Extension
4
15-20 reps
RPE 10
6
Leg Curl
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
84%
2
Squat (Barbell)
4
6 reps
70%
3
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
4
Good Morning
3
8-12 reps
RPE 8
5
Leg Extension
2
12-16 reps
RPE 10
6
Leg Curl
2
12-16 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
86%
2
Squat (Barbell)
4
6 reps
72%
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
RPE 8
4
Good Morning
4
8-12 reps
RPE 8
5
Leg Extension
3
12-16 reps
RPE 10
6
Leg Curl
3
12-16 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
88%
2
Squat (Barbell)
4
6 reps
74%
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
RPE 8
4
Good Morning
5
8-12 reps
RPE 8
5
Leg Extension
4
12-16 reps
RPE 10
6
Leg Curl
4
12-16 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
88%
2
Squat (Barbell)
5
5 reps
74%
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 8
4
Leg Extension
4
12-16 reps
RPE 10
5
Leg Curl
1
3
12-16 reps
12-16 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
90%
2
Squat (Barbell)
5
5 reps
76%
3
Deficit Deadlift (Barbell)
4
5 reps
RPE 8
4
Leg Extension
5
12-16 reps
RPE 10
5
Leg Curl
1
4
12-16 reps
12-16 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
92%
2
Squat (Barbell)
5
5 reps
78%
3
Deficit Deadlift (Barbell)
4
4 reps
RPE 8
4
Leg Extension
6
12-16 reps
RPE 10
5
Leg Curl
1
5
12-16 reps
12-16 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
2
2
3 reps
7 reps
84%
67%
3
Sumo Deadlift (Barbell)
3
5 reps
62%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
2
2
3 reps
7 reps
86%
69%
3
Sumo Deadlift (Barbell)
3
5 reps
63%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
1
3
3 reps
7 reps
86%
69%
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 8
4
Sumo Deadlift (Barbell)
3
5 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
1 reps
RPE 9
RPE 6
2
Upright Row (Cable)
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5 reps
77%
2
T-Bar Row
4
10 reps
62%
3
Close Grip Feet Up Bench
3
12-15 reps
RPE 10
4
Incline Bench Press (Barbell)
2
15 reps
RPE 8
5
Seated Row (Cable)
2
15 reps
RPE 8
6
Lat Pulldown (Close Grip)
2
15 reps
RPE 8
7A
Bicep Curl (Cable)
2
20 reps
RPE 10
7B
Lateral Raise (Cable)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5 reps
80%
2
T-Bar Row
4
10 reps
65%
3
Close Grip Feet Up Bench
4
12-15 reps
RPE 10
4
Incline Bench Press (Barbell)
3
15 reps
RPE 8
5
Seated Row (Cable)
3
15 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
7A
Bicep Curl (Cable)
3
20 reps
RPE 10
7B
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
5 reps
82%
2
T-Bar Row
1
AMRAP
82%
3
T-Bar Row
4
10 reps
67%
4
Close Grip Feet Up Bench
5
12-15 reps
RPE 10
5
Incline Bench Press (Barbell)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7
Lat Pulldown (Close Grip)
4
15 reps
RPE 8
8A
Bicep Curl (Cable)
4
20 reps
RPE 10
8B
Lateral Raise (Cable)
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4 reps
82%
2
T-Bar Row
4
8 reps
67%
3
Close Grip Feet Up Bench
3
10-12 reps
RPE 10
4
Incline Bench Press (Barbell)
2
12-15 reps
RPE 8
5
Seated Row (Cable)
2
12-15 reps
RPE 8
6
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 8
7A
Bicep Curl (Cable)
2
15-20 reps
RPE 10
7B
Lateral Raise (Cable)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4 reps
84%
2
T-Bar Row
4
8 reps
69%
3
Close Grip Feet Up Bench
4
10-12 reps
RPE 10
4
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
5
Seated Row (Cable)
3
12-15 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8
7A
Bicep Curl (Cable)
3
15-20 reps
RPE 10
7B
Lateral Raise (Cable)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
4 reps
86%
2
T-Bar Row
1
AMRAP
86%
3
T-Bar Row
4
8 reps
71%
4
Close Grip Feet Up Bench
5
10-12 reps
RPE 10
5
Incline Bench Press (Barbell)
4
12-15 reps
RPE 8
6
Seated Row (Cable)
4
12-15 reps
RPE 8
7
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 8
8A
Bicep Curl (Cable)
4
15-20 reps
RPE 10
8B
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
3 reps
86%
2
T-Bar Row
5
6 reps
71%
3
Close Grip Feet Up Bench
3
8-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
10-12 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
7A
Bicep Curl (Cable)
2
12-16 reps
RPE 10
7B
Lateral Raise (Cable)
2
12-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
3 reps
88%
2
T-Bar Row
5
6 reps
73%
3
Close Grip Feet Up Bench
4
8-10 reps
RPE 10
4
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
5
Seated Row (Cable)
3
10-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
7A
Bicep Curl (Cable)
3
12-16 reps
RPE 10
7B
Lateral Raise (Cable)
3
12-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
3 reps
90%
2
T-Bar Row
1
AMRAP
90%
3
T-Bar Row
5
6 reps
76%
4
Close Grip Feet Up Bench
5
8-10 reps
RPE 10
5
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8
6
Seated Row (Cable)
4
10-12 reps
RPE 8
7
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 8
8A
Bicep Curl (Cable)
4
12-16 reps
RPE 10
8B
Lateral Raise (Cable)
4
12-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
RPE 8
2
Seated Row (Cable)
5
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
5
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
5
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
5
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
RPE 8
2
Seated Row (Cable)
6
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
6
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
6
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
6
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
RPE 8
2
Seated Row (Cable)
6
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
6
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
6
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
6
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
1 reps
2 reps
2 reps
RPE 8
RPE 9
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
4
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
1 reps
2 reps
2 reps
RPE 8
RPE 9
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
1 reps
1 reps
RPE 8
RPE 9
2
Seated Row (Cable)
2
8-12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20-30 mins
RPE 6
2
Stretching
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5 reps
75%
2
Sumo Deadlift (Barbell)
2
10 reps
60%
3
Romanian Deadlift (Barbell)
2
15 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8
5
Leg Curl
2
20 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5 reps
78%
2
Sumo Deadlift (Barbell)
2
10 reps
63%
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
4
Leg Press
4
15 reps
RPE 8
5
Leg Curl
3
20 reps
RPE 10
6
Leg Extension
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5 reps
80%
2
Sumo Deadlift (Barbell)
2
10 reps
65%
3
Romanian Deadlift (Barbell)
4
15 reps
RPE 8
4
Leg Press
5
15 reps
RPE 8
5
Leg Curl
4
20 reps
RPE 10
6
Leg Extension
4
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4 reps
80%
2
Sumo Deadlift (Barbell)
2
8 reps
65%
3
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 8
4
Leg Press
3
12-15 reps
RPE 8
5
Leg Curl
2
15-20 reps
RPE 10
6
Leg Extension
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4 reps
82%
2
Sumo Deadlift (Barbell)
2
8 reps
68%
3
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 8
4
Leg Press
4
12-15 reps
RPE 8
5
Leg Curl
3
15-20 reps
RPE 10
6
Leg Extension
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4 reps
84%
2
Sumo Deadlift (Barbell)
2
8 reps
70%
3
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 8
4
Leg Press
5
12-15 reps
RPE 8
5
Leg Curl
4
15-20 reps
RPE 10
6
Leg Extension
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
84%
2
Sumo Deadlift (Barbell)
2
6 reps
70%
3
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Leg Curl
2
12-16 reps
RPE 10
6
Leg Extension
2
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
86%
2
Sumo Deadlift (Barbell)
2
6 reps
72%
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Leg Curl
3
12-16 reps
RPE 10
6
Leg Extension
3
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
88%
2
Sumo Deadlift (Barbell)
2
6 reps
74%
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Leg Press
5
10-12 reps
RPE 8
5
Leg Curl
4
12-16 reps
RPE 10
6
Leg Extension
4
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2 reps
88%
2
Sumo Deadlift (Barbell)
4
5 reps
74%
3
Squat (Paused)
4
6 reps
RPE 8
4
Larsen Press (Barbell)
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2 reps
90%
2
Sumo Deadlift (Barbell)
4
5 reps
76%
3
Squat (Paused)
4
5 reps
RPE 8
4
Larsen Press (Barbell)
5
7 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2 reps
92%
2
Sumo Deadlift (Barbell)
4
5 reps
78%
3
Squat (Paused)
4
4 reps
RPE 8
4
Larsen Press (Barbell)
5
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 7
2
Sumo Deadlift (Barbell)
1
1
2
3 reps
5 reps
7 reps
84%
80%
67%
3
Pin Squat (Barbell)
3
1
3 reps
4 reps
RPE 8
RPE 9
4
Larsen Press (Barbell)
1
1
3
3 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 8
2
Sumo Deadlift (Barbell)
2
2
3 reps
7 reps
86%
69%
3
Pin Squat (Barbell)
1
1
1
2 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
4
Larsen Press (Barbell)
1
1
2
2 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Squat (Barbell)
1
1
2
1 reps
1 reps
4 reps
RPE 8
RPE 9
RPE 8
2
Larsen Press (Barbell)
1
1
2
1 reps
1 reps
4 reps
RPE 8
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9.5
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 9.5
Week 1
1 / 16 Weeks
Day 3
1
T-Bar Row
2 Sets
5 Reps
77%
2
T-Bar Row
4 Sets
10 Reps
62%
3
Close Grip Feet Up Bench
3 Sets
12-15 Reps
@10
4
Incline Bench Press (Barbell)
2 Sets
15 Reps
@8
5
Seated Row (Cable)
2 Sets
15 Reps
@8
6
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@8
7A
Bicep Curl (Cable)
2 Sets
20 Reps
@10
7B
Lateral Raise (Cable)
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
77%
2
Bench Press (Barbell)
4 Sets
10 Reps
62%
3
Chest Supported Row (Machine)
3 Sets
15 Reps
@8
4
Lat Pulldown
2 Sets
15 Reps
@8
5
Bench Press (Dumbbell)
2 Sets
15 Reps
@8
6
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
8
Preacher Curl (Dumbbell)
2 Sets
20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
5 Reps
75%
2
Squat (Barbell)
3 Sets
10 Reps
60%
3
Bulgarian Split Squat (Barbell)
2 Sets
15 Reps
@7
4
Good Morning
3 Sets
15 Reps
@8
5
Leg Extension
2 Sets
20 Reps
@10
6
Leg Curl
2 Sets
20 Reps
@10
Day 4
1
Sumo Deadlift (Barbell)
1 Set
5 Reps
75%
2
Sumo Deadlift (Barbell)
2 Sets
10 Reps
60%
3
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@8
4
Leg Press
3 Sets
15 Reps
@8
5
Leg Curl
2 Sets
20 Reps
@10
6
Leg Extension
2 Sets
20 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Bryan L.Man
a month ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
This program feels catered to me. I am so sore but recover just in time to do it again. And I love pushing the heavy weights while still focusing on hypertrophy