logo
BoostcampPNG

Maximus's epic Alex Pereira wannabe lifting plan

by Maximus E.

Program Description

To be like Pereira

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Muscle & Sculpting, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 17, 2024 07:57
  • Last Edited
    Dec 17, 2024 08:50
BlogBannerPC
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
BlogBannerPC
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
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Lateral Raise (Cable)
3
20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Lateral Raise (Cable)
3
20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Lateral Raise (Cable)
3
20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Lateral Raise (Cable)
3
20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Lateral Raise (Cable)
3
20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Lateral Raise (Cable)
3
20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Lateral Raise (Cable)
3
20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Lateral Raise (Cable)
3
20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Lateral Raise (Cable)
3
20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Lateral Raise (Cable)
3
20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Lateral Raise (Cable)
3
20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Lateral Raise (Cable)
3
20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Lateral Raise (Cable)
3
20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Lateral Raise (Cable)
3
20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Lateral Raise (Cable)
3
20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Lateral Raise (Cable)
3
20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 10
3A
Leg Press
3
8-12 reps
RPE 10
3B
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 10
3A
Leg Press
3
8-12 reps
RPE 10
3B
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 10
3A
Leg Press
3
8-12 reps
RPE 10
3B
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 10
3A
Leg Press
3
8-12 reps
RPE 10
3B
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 10
3A
Leg Press
3
8-12 reps
RPE 10
3B
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 10
3A
Leg Press
3
8-12 reps
RPE 10
3B
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 10
3A
Leg Press
3
8-12 reps
RPE 10
3B
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 10
3A
Leg Press
3
8-12 reps
RPE 10
3B
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 10
3A
Leg Press
3
8-12 reps
RPE 10
3B
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 10
3A
Leg Press
3
8-12 reps
RPE 10
3B
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 10
3A
Leg Press
3
8-12 reps
RPE 10
3B
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 10
3A
Leg Press
3
8-12 reps
RPE 10
3B
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 10
3A
Leg Press
3
8-12 reps
RPE 10
3B
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 10
3A
Leg Press
3
8-12 reps
RPE 10
3B
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 10
3A
Leg Press
3
8-12 reps
RPE 10
3B
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 10
3A
Leg Press
3
8-12 reps
RPE 10
3B
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
3A
Pull-Up (Weighted)
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
3A
Pull-Up (Weighted)
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
3A
Pull-Up (Weighted)
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
3A
Pull-Up (Weighted)
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
3A
Pull-Up (Weighted)
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
3A
Pull-Up (Weighted)
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
3A
Pull-Up (Weighted)
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
3A
Pull-Up (Weighted)
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
3A
Pull-Up (Weighted)
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
3A
Pull-Up (Weighted)
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
3A
Pull-Up (Weighted)
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
3A
Pull-Up (Weighted)
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
3A
Pull-Up (Weighted)
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
3A
Pull-Up (Weighted)
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
3A
Pull-Up (Weighted)
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
3A
Pull-Up (Weighted)
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
2
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 10
3B
Cable Crunch
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
2
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 10
3B
Cable Crunch
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
2
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 10
3B
Cable Crunch
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
2
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 10
3B
Cable Crunch
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
2
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 10
3B
Cable Crunch
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
2
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 10
3B
Cable Crunch
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
2
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 10
3B
Cable Crunch
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
2
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 10
3B
Cable Crunch
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
2
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 10
3B
Cable Crunch
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
2
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 10
3B
Cable Crunch
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
2
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 10
3B
Cable Crunch
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
2
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 10
3B
Cable Crunch
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
2
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 10
3B
Cable Crunch
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
2
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 10
3B
Cable Crunch
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
2
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 10
3B
Cable Crunch
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
2
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 10
3B
Cable Crunch
3
10-20 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-8 Reps
@6
@7
@10
1B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Lateral Raise (Cable)
3 Sets
20 Reps
@10
2B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-8 Reps
@6
@7
@10
2A
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Hammer Curl (Cable)
3 Sets
10-15 Reps
@10
3A
Leg Press
3 Sets
8-12 Reps
@10
3B
Hanging Leg Raise
3 Sets
10-20 Reps
@10
Day 3
1A
Overhead Press (Barbell)
3 Sets
3-8 Reps
@10
1B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
@10
2B
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@10
3A
Pull-Up (Weighted)
3 Sets
AMRAP
@10
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
Day 4
1A
Deadlift (Barbell)
3 Sets
3-8 Reps
@10
1B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
2
Zercher Squat (Barbell)
3 Sets
8-12 Reps
@10
3A
Seated Hamstring Curl
3 Sets
10-15 Reps
@10
3B
Cable Crunch
3 Sets
10-20 Reps
@10