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Back2Basics 101

by EatMeatLiftWeights
1 athletes joined

Program Description

Taking the lifts back to the basics for a foundation builder. PPL/UL 5X per week. This is for overall strength building, with an emphasis on the core strength that I don't see built into most programs. Abs are revealed in the kitchen, but they're built in the gym like any other muscle group. Let's get after it!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 11, 2025 07:03
  • Last Edited
    Jan 11, 2025 07:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8
7
Hanging Knee Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
7
Renegade Row
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 8
6
Abs Crunch (Machine)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Strength Row
5
6-8 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Standing Calf Raise
4
12-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@7
2
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Dip (Bodyweight)
2 Sets
AMRAP
@10
6
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@8
7
Hanging Knee Raise
3 Sets
AMRAP
@10
Day 2
1
Rack Pull (Barbell)
4 Sets
6-8 Reps
@7
2
Lat Pulldown
4 Sets
12 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
6-8 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
5
Seated Row (Cable)
3 Sets
8-12 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
7
Renegade Row
2 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Hammer Strength Row
5 Sets
6-8 Reps
@8
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
7
Farmer's Walk (Weighted)
3 Sets
1 mins
@7
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@7
5
Leg Extension
3 Sets
8-12 Reps
@8
6
Abs Crunch (Machine)
4 Sets
12-15 Reps
@8
Day 5
1
Front Squat (Barbell)
3 Sets
5 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7
3
Leg Press
3 Sets
8-12 Reps
@7
4
Standing Calf Raise
4 Sets
12-15 Reps
@7
5
Hamstring Curl
3 Sets
8-12 Reps
@7