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Livestock Size and Strength

by Jake B.

Program Description

The Livestock Size and Strength Program is designed to facilitate maximum hypertrophy and strength development over a 12-week period by integrating elements of powerlifting, bodybuilding, and functional training. This program prioritizes progressive overload and balanced volume to build or rebuild foundational strength, stimulate muscle growth, and optimize performance in compound and accessory lifts. Structured with 4 training days per week, it focuses on strategic recovery to ensure sustainable progress while targeting key metrics like strength gains, muscle size, and functional power. Phase Breakdown Phase 1 (Weeks 1-4) Goal: Establish foundational strength, prioritize technique, and build work capacity. Intensity: Moderate. Progression: Linear, 5-10 lbs added weekly to major lifts. Phase 2 (Weeks 5-8) Goal: Push volume and intensity for hypertrophy. Intensity: High, 75-85% of 1RM weeks 5-7 and deload 8th. Progression: More accessory volume; begin incorporating peak-heavy sets. Phase 3 (Weeks 9-12) Goal: Peak strength and functional power. Intensity: Maximal effort (85-95% of 1RM) for 9-11 and deload on 12th. Progression: Reduce volume, prioritize heavy lifts and strongman-inspired movements.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 25, 2025 12:05
  • Last Edited
    Jan 25, 2025 10:22
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Push Up
2
10 reps
RPE 5
2
Bench Press (Barbell)
1
1
4
5 reps
3 reps
5 reps
40%
60%
70%
3
Overhead Press (Barbell)
3
6 reps
65%
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 5-7
5
Bent Over Row (Barbell)
4
8 reps
65%
6
Face Pull
3
12 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 5
2
Band Pull Apart
2
10 reps
RPE 5
3
Bench Press (Barbell)
1
1
4
5 reps
3 reps
4 reps
40%
60%
72.5%
4
Overhead Press (Barbell)
3
6 reps
67.5%
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7-8
6
Bent Over Row (Barbell)
4
8 reps
67.5%
7
Face Pull
3
12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 5
2
Push Up
2
10 reps
RPE 5
3
Bench Press (Barbell)
1
1
5
5 reps
3 reps
4 reps
40%
60%
75%
4
Overhead Press (Barbell)
4
5 reps
70%
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-8
6
Upright Row (Barbell)
4
8 reps
70%
7
Lying Rear Lateral Raise
3
15 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 5
2
Push Up
2
10 reps
RPE 5
3
Bench Press (Barbell)
1
1
5
5 reps
3 reps
4 reps
40%
60%
77.5%
4
Overhead Press (Barbell)
4
5 reps
72.5%
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
6
Bent Over Row (Barbell)
4
8 reps
72.5%
7
Front Raise
3
12-15 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
10
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
RPE 5
2
Scapular Push Up
2
12 reps
RPE 5
3
Bench Press (Barbell)
1
1
4
5 reps
3 reps
3 reps
40%
60%
80%
4
Overhead Press (Barbell)
3
5 reps
75%
5
Close Grip Bench Press
3
8-10 reps
RPE 7-8
6
Meadow Row
3
10-12 reps
RPE 7-8
7
Arnold Press
3
8-10 reps
RPE 7-8
8
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
9
Pallof Press
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
RPE 5
2
Scapular Push Up
2
12 reps
RPE 5
3
Bench Press (Barbell)
1
1
4
5 reps
3 reps
3 reps
40%
60%
85%
4
Overhead Press (Barbell)
3
5 reps
75%
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
6
One Arm Bent Over Row
3
8-10 reps
RPE 7-8
7
Arnold Press
3
8-10 reps
RPE 7-8
8
Y Raise (Dumbbell)
3
12-15 reps
RPE 8
9
Abs Crunch (Machine)
3
10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
RPE 5
2
Scapular Push Up
2
12 reps
RPE 5
3
Bench Press (Barbell)
1
1
4
5 reps
3 reps
3 reps
40%
60%
87.5%
4
Overhead Press (Barbell)
4
4 reps
80%
5
Close Grip Bench Press
3
8-10 reps
RPE 7-8
6
Meadow Row
3
10-12 reps
RPE 7-8
7
Arnold Press
3
8-10 reps
RPE 7-8
8
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
9
Pallof Press
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
15 reps
RPE 5
2
Scapular Push Up
2
12 reps
RPE 5
3
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
4
Overhead Press (Barbell)
3
5 reps
60%
5
Close Grip Bench Press
2
10 reps
RPE 6
6
Bent Over Row (Barbell)
2
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 6-7
8
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 6-7
9
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
2
15 reps
RPE 5
2
Scapular Push Up
2
12 reps
RPE 5
3
Bench Press (Barbell)
1
1
5
5 reps
3 reps
2 reps
40%
60%
87.5%
4
Incline Bench Press (Barbell)
4
3 reps
87.5%
5
Dip (Assisted)
3
8-10 reps
RPE 8
6
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
7
Arnold Press
3
8-10 reps
RPE 7-8
8
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7-8
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
2
15 reps
RPE 5
2
Scapular Push Up
2
12 reps
RPE 5
3
Bench Press (Barbell)
1
1
4
5 reps
3 reps
2 reps
40%
60%
90%
4
Incline Bench Press (Barbell)
4
3 reps
90%
5
Dip (Assisted)
3
8-10 reps
RPE 8
6
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
7
Arnold Press
3
8-10 reps
RPE 7-8
8
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7-8
9
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
2
15 reps
RPE 5
2
Scapular Push Up
2
12 reps
RPE 5
3
Bench Press (Barbell)
1
1
1
4
5 reps
3 reps
2 reps
1 reps
40%
60%
90%
95%
4
Incline Bench Press (Barbell)
4
2 reps
92.5%
5
Dip (Assisted)
3
8 reps
RPE 8
6
Pendlay Row
3
8 reps
RPE 8
7
Arnold Press
3
8-10 reps
RPE 7-8
8
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
2
15 reps
RPE 5
2
Scapular Push Up
2
12 reps
RPE 5
3
Bench Press (Barbell)
1
1
2
5 reps
3 reps
5 reps
40%
50%
60%
4
Incline Bench Press (Barbell)
3
5 reps
60%
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 6
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Glute Bridge (Bodyweight)
2
12 reps
RPE 5
3
Walking Lunge
2
10 reps
RPE 5
4
Squat (Barbell)
1
1
4
5 reps
3 reps
5 reps
40%
60%
70%
5
Deadlift (Barbell)
4
4 reps
65%
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-8
7
Leg Curl
3
15 reps
RPE 6-7
8
Standing Calf Raise
3
15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Glute Bridge (Bodyweight)
1
12 reps
RPE 5
3
Squat (Barbell)
1
1
4
5 reps
3 reps
4 reps
40%
60%
72.5%
4
Deadlift (Barbell)
4
4 reps
67.5%
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6-7
7
Leg Curl
3
12 reps
RPE 8
8
Standing Calf Raise
4
20 reps
RPE 7
9
Hanging Knee Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Glute Bridge (Bodyweight)
2
12 reps
RPE 5
3
Squat (Barbell)
1
1
5
5 reps
3 reps
4 reps
40%
60%
75%
4
Deadlift (Barbell)
5
4 reps
70%
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7-8
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
7
Leg Curl
3
12-15 reps
RPE 8
8
Standing Calf Raise
4
15-20 reps
RPE 7-8
9
Hanging Knee Raise
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Glute Bridge (Bodyweight)
2
12 reps
RPE 5
3
Squat (Barbell)
5
4 reps
77.5%
4
Deadlift (Barbell)
5
4 reps
72.5%
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
7
Leg Press
4
10-12 reps
RPE 8
8
Standing Calf Raise
4
15-20 reps
RPE 7-8
9
Hanging Knee Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
12 reps
RPE 5
3
Squat (Barbell)
1
1
4
5 reps
3 reps
3 reps
40%
60%
82.5%
4
Deficit Deadlift (Barbell)
4
4 reps
75%
5
Front Squat (Barbell)
3
8 reps
RPE 7
6
Glute Bridge (Barbell)
3
10-12 reps
RPE 8
7
Good Morning
3
8-10 reps
RPE 7-8
8
Seated Calf Raise
4
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
12 reps
RPE 5
3
Squat (Barbell)
1
1
4
5 reps
3 reps
3 reps
40%
60%
87.5%
4
Deficit Deadlift (Barbell)
4
6-8 reps
RPE 7-8
5
Hack Squat
3
10-12 reps
RPE 7-8
6
Glute Bridge (Barbell)
3
10 reps
RPE 8
7
Good Morning
3
8-10 reps
RPE 7-8
8
Seated Calf Raise
4
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
12 reps
RPE 5
3
Squat (Barbell)
4
3 reps
82.5%
4
Deficit Deadlift (Barbell)
4
4 reps
75%
5
Front Squat (Barbell)
3
8 reps
RPE 7
6
Glute Bridge (Barbell)
3
10-12 reps
RPE 8
7
Good Morning
3
8-10 reps
RPE 7-8
8
Seated Calf Raise
4
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
12 reps
RPE 5
3
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
4
Deficit Deadlift (Barbell)
3
5 reps
60%
5
Bulgarian Split Squat (Bodyweight)
2
10 reps
RPE 6
6
Leg Press
2
12-15 reps
RPE 6-7
7
Glute Bridge (Barbell)
2
12 reps
RPE 6-7
8
Standing Calf Raise
3
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
12 reps
RPE 5
3
Squat (Barbell)
1
1
4
5 reps
3 reps
2 reps
40%
60%
85%
4
Deficit Deadlift (Barbell)
1
3
53 reps
3 reps
80%
80%
5
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 7-8
6
Hack Squat
3
10-12 reps
RPE 7-8
7
Glute Bridge (Barbell)
3
10-12 reps
RPE 7-8
8
Standing Calf Raise
4
15-20 reps
RPE 7-8
9
Hanging Knee Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
12 reps
RPE 5
3
Squat (Barbell)
1
1
4
5 reps
3 reps
2 reps
40%
60%
90%
4
Deficit Deadlift (Barbell)
4
3 reps
85%
5
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 8
6
Hack Squat
3
10-12 reps
RPE 7-8
7
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
8
Seated Calf Raise
4
15-20 reps
RPE 8
9
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
12 reps
RPE 5
3
Good Morning (Bodyweight)
2
12 reps
RPE 5
4
Squat (Barbell)
1
1
5
5 reps
3 reps
1 reps
40%
60%
95%
5
Deficit Deadlift (Barbell)
4
2 reps
87.5%
6
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 8
7
Pull Through (Cable)
3
12-15 reps
RPE 7-8
8
Seated Calf Raise
4
15-20 reps
RPE 8
9
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
10 reps
RPE 5
3
Good Morning (Bodyweight)
2
12 reps
RPE 5
4
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
40%
50%
60%
5
Deficit Deadlift (Barbell)
3
5 reps
60%
6
Leg Press
2
12 reps
RPE 6
7
Pull Through (Cable)
2
12-15 reps
RPE 6
8
Seated Calf Raise
2
15-20 reps
RPE 6
9
Hanging Leg Raise
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Overhead Press (Barbell)
4
5 reps
70%
3
Trap Bar Power Shrug
4
10 reps
RPE 7-8
4
Deadlift (Deficit)
4
4 reps
65%
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6-7
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
10 reps
RPE 5
3
Overhead Press (Barbell)
5
4 reps
72.5%
4
Deficit Deadlift (Barbell)
4
5 reps
67.5%
5
Upright Row (Barbell)
4
8 reps
70%
6
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7-8
7
Y Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
10 reps
RPE 5
3
Overhead Press (Barbell)
5
4 reps
75%
4
Seated Row (Cable)
4
10 reps
RPE 8
5
Deficit Deadlift (Barbell)
4
5 reps
70%
6
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
7
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7-8
8
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
10 reps
RPE 5
3
Overhead Press (Barbell)
5
4 reps
77.5%
4
Upright Row (Barbell)
4
6-8 reps
72.5%
5
Deficit Deadlift (Barbell)
4
5 reps
72.5%
6
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8
8
Abs Crunch (Machine)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
10 reps
RPE 5
3
Overhead Press (Barbell)
1
1
5
5 reps
3 reps
3 reps
40%
60%
80%
4
Trap Bar Deadlift
4
4 reps
RPE 7-8
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
6
Pull-Up (Assisted)
3
8-10 reps
RPE 7-8
7
Back Extension (Weighted)
3
10-12 reps
RPE 7-8
8
Seated Row (Cable)
3
10-12 reps
RPE 7-8
9
Hanging Knee Raise
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
10 reps
RPE 5
3
Overhead Press (Barbell)
1
1
5
5 reps
3 reps
3 reps
40%
60%
85%
4
Trap Bar Deadlift
4
4 reps
RPE 7-8
5
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
6
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8
7
Front Raise
3
12-15 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
9
Hanging Leg Raise
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
10 reps
RPE 5
3
Overhead Press (Barbell)
5
3 reps
80%
4
Trap Bar Deadlift
4
4 reps
RPE 7-8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
6
Pull-Up (Assisted)
3
8-10 reps
RPE 7-8
7
Back Extension (Weighted)
3
10-12 reps
RPE 7-8
8
Seated Row (Cable)
3
10-12 reps
RPE 7-8
9
Hanging Knee Raise
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
10 reps
RPE 5
3
Overhead Press (Barbell)
1
1
3
5 reps
3 reps
5 reps
40%
50%
60%
4
Trap Bar Deadlift
3
5 reps
RPE 6-7
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 6-7
6
Shrug (Barbell)
2
12-15 reps
RPE 6-7
7
Lateral Raise (Cable)
2
12-15 reps
RPE 6-7
8
Pallof Press
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
10 reps
RPE 5
3
Overhead Press (Barbell)
1
1
5
5 reps
3 reps
2 reps
40%
60%
85%
4
Trap Bar Deadlift
4
4 reps
85%
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
6
Shrug (Barbell)
3
12-15 reps
RPE 7-8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
10 reps
RPE 5
3
Overhead Press (Barbell)
1
1
5
5 reps
3 reps
2 reps
40%
60%
90%
4
Trap Bar Deadlift
4
4 reps
87.5%
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
6
Shrug (Barbell)
3
12-15 reps
RPE 7-8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
10 reps
RPE 5
3
Overhead Press (Barbell)
1
1
5
5 reps
3 reps
1 reps
40%
60%
95%
4
Trap Bar Deadlift
4
2 reps
90%
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
6
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10 reps
RPE 5
2
Walking Lunge
2
10 reps
RPE 5
3
Overhead Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
40%
50%
60%
4
Trap Bar Deadlift
3
5 reps
60%
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6
6
Lateral Raise (Cable)
2
12 reps
RPE 6
7
Abs Crunch (Machine)
2
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 5
2
Scapular Push Up
2
12 reps
RPE 5
3
Incline Bench Press (Barbell)
1
1
4
8 reps
5 reps
8 reps
40%
60%
70%
4
Pull-Up (Assisted)
4
8 reps
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7-8
6
Bicep Curl (Barbell)
3
8 reps
RPE 8
7
T-Bar Row
3
10 reps
RPE 7-8
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7-8
9
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 5
2
Scapular Push Up
2
12 reps
RPE 5
3
Incline Bench Press (Barbell)
1
1
4
8 reps
5 reps
8 reps
40%
60%
72.5%
4
Pendlay Row
4
6 reps
RPE 8
5
Incline Fly Press (Dumbbell)
3
12 reps
RPE 7-8
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
9
Hanging Leg Raise
3
12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 5
2
Scapular Push Up
2
12 reps
RPE 5
3
Incline Bench Press (Barbell)
4
8-10 reps
75%
4
Pendlay Row
4
6-8 reps
RPE 7-8
5
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7-8
6
Shrug (Barbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 5
2
Scapular Push Up
2
12 reps
RPE 5
3
Incline Bench Press (Barbell)
4
8-10 reps
75%
4
Pendlay Row
4
6-8 reps
75%
5
Incline Fly Press (Dumbbell)
3
10-12 reps
RPE 7-8
6
Shrug (Barbell)
3
10-12 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 5
2
Scapular Push Up
2
10 reps
RPE 5
3
Incline Bench Press (Barbell)
1
1
4
8 reps
5 reps
6 reps
40%
60%
77.5%
4
Pendlay Row
4
4-5 reps
77.5%
5
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
6
T-Bar Row
3
8-10 reps
RPE 7-8
7
Front Raise
3
12-15 reps
RPE 8
8
Spider Curl
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 5
2
Scapular Push Up
2
10 reps
RPE 5
3
Incline Bench Press (Barbell)
1
1
4
8 reps
5 reps
5 reps
40%
60%
80%
4
Pendlay Row
4
5-6 reps
80%
5
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7-8
6
Seated Row (Cable)
3
8-10 reps
RPE 7-8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
8
Hammer Curl
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 5
2
Scapular Push Up
2
10 reps
RPE 5
3
Incline Bench Press (Barbell)
4
6-8 reps
82.5%
4
Pendlay Row
4
5-6 reps
82.5%
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
6
Renegade Row
3
10 reps
RPE 7
7
Front Raise
3
12-15 reps
RPE 8
8
Hammer Curl
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 5
2
Scapular Push Up
2
10 reps
RPE 5
3
Incline Bench Press (Barbell)
1
1
3
5 reps
3 reps
5 reps
40%
50%
60%
4
Pendlay Row
3
6-8 reps
60%
5
Bench Press (Dumbbell)
2
10 reps
RPE 6-7
6
Renegade Row
2
10 reps
RPE 6-7
7
Front Raise
2
12-15 reps
RPE 6-7
8
Spider Curl
2
10-12 reps
RPE 6
9
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 5
2
Scapular Push Up
2
10 reps
RPE 5
3
Incline Bench Press (Barbell)
1
1
4
5 reps
3 reps
4 reps
40%
60%
87.5%
4
Pendlay Row
4
4 reps
87.5%
5
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
6
Chest Supported Row (Machine)
3
10 reps
RPE 7
7
Front Raise
3
12-15 reps
RPE 8
8
Hammer Curl
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 5
2
Scapular Push Up
2
10 reps
RPE 5
3
Incline Bench Press (Barbell)
1
1
4
5 reps
3 reps
4 reps
40%
60%
90%
4
Pendlay Row
4
4 reps
90%
5
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 5
2
Scapular Push Up
2
10 reps
RPE 5
3
Incline Bench Press (Barbell)
1
1
4
5 reps
3 reps
3 reps
40%
60%
92.5%
4
Upright Row (Barbell)
4
3 reps
90%
5
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
6
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 5
2
Scapular Push Up
2
10 reps
RPE 5
3
Incline Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
40%
50%
60%
4
Upright Row (Barbell)
3
5 reps
60%
5
Bench Press (Dumbbell)
2
12 reps
RPE 6
6
Front Raise
2
12 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 6
8
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Push Up
2 Sets
10 Reps
@5
2
Bench Press (Barbell)
1 Set
1 Set
4 Sets
5 Reps
3 Reps
5 Reps
40%
60%
70%
3
Overhead Press (Barbell)
3 Sets
6 Reps
65%
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@5-7
5
Bent Over Row (Barbell)
4 Sets
8 Reps
65%
6
Face Pull
3 Sets
12 Reps
@5-7
Day 2
1
Squat (Bodyweight)
2 Sets
10 Reps
@5
2
Glute Bridge (Bodyweight)
2 Sets
12 Reps
@5
3
Walking Lunge
2 Sets
10 Reps
@5
4
Squat (Barbell)
1 Set
1 Set
4 Sets
5 Reps
3 Reps
5 Reps
40%
60%
70%
5
Deadlift (Barbell)
4 Sets
4 Reps
65%
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7-8
7
Leg Curl
3 Sets
15 Reps
@6-7
8
Standing Calf Raise
3 Sets
15 Reps
@6-7
Day 3
1
Squat (Bodyweight)
2 Sets
10 Reps
@5
2
Overhead Press (Barbell)
4 Sets
5 Reps
70%
3
Trap Bar Power Shrug
4 Sets
10 Reps
@7-8
4
Deadlift (Deficit)
4 Sets
4 Reps
65%
5
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@6-7
6
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 4
1
Band Pull Apart
2 Sets
12 Reps
@5
2
Scapular Push Up
2 Sets
12 Reps
@5
3
Incline Bench Press (Barbell)
1 Set
1 Set
4 Sets
8 Reps
5 Reps
8 Reps
40%
60%
70%
4
Pull-Up (Assisted)
4 Sets
8 Reps
@7-8
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7-8
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8
7
T-Bar Row
3 Sets
10 Reps
@7-8
8
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7-8
9
Skull Crusher (Barbell)
3 Sets
12 Reps
@8