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kimkim

by Johnas C.
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Program Description

크고단단해진다 dr

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 20, 2025 05:23
  • Last Edited
    Jan 20, 2025 05:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6
2
Dip (Weighted)
5
10 reps
RPE 6
3
Bench Press (Close Grip)
5
10 reps
RPE 6
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 6
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6
2
Dip (Weighted)
5
10 reps
RPE 6
3
Bench Press (Close Grip)
5
10 reps
RPE 6
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 6
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6
2
Dip (Weighted)
5
10 reps
RPE 6
3
Bench Press (Close Grip)
5
10 reps
RPE 6
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 6
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Dip (Weighted)
5
10 reps
RPE 7
3
Bench Press (Close Grip)
5
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 7.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6
2
Dip (Weighted)
5
10 reps
RPE 6
3
Bench Press (Close Grip)
5
10 reps
RPE 6
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 6
5
Tricep Pushdown (Cable)
5
10 reps
RPE 6
6
Plank (Weighted)
3
1 reps
RPE 6
7
Pec Deck (Machine)
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Hack Squat
5
10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 6
4
Leg Extension
5
10 reps
RPE 6
5
Lying Leg Curl
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Hack Squat
5
10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 6
4
Leg Extension
5
10 reps
RPE 6
5
Lying Leg Curl
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Hack Squat
5
10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 6
4
Leg Extension
5
10 reps
RPE 6
5
Lying Leg Curl
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hack Squat
5
10 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Lying Leg Curl
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Hack Squat
5
10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 6
4
Leg Extension
5
10 reps
RPE 6
5
Lying Leg Curl
5
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 6
2
Reverse Pec Deck
5
10 reps
RPE 6
3
Incline Bench Press (Barbell)
5
5 reps
RPE 6
4
High Pull
5
10 reps
RPE 6
5
Plank (Weighted)
3
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 6
2
Reverse Pec Deck
5
10 reps
RPE 6
3
Incline Bench Press (Barbell)
5
5 reps
RPE 6
4
High Pull
5
10 reps
RPE 6
5
Plank (Weighted)
3
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 6
2
Reverse Pec Deck
5
10 reps
RPE 6
3
Incline Bench Press (Barbell)
5
5 reps
RPE 6
4
High Pull
5
10 reps
RPE 6
5
Plank (Weighted)
3
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Reverse Pec Deck
5
10 reps
RPE 7.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
4
High Pull
5
10 reps
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 6
2
Reverse Pec Deck
5
10 reps
RPE 6
3
Incline Bench Press (Barbell)
5
5 reps
RPE 6
4
High Pull
5
10 reps
RPE 6
5
Plank (Weighted)
3
1 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
8
10 reps
RPE 6
2
barbel low smith
5
10 reps
RPE 6
3
Rack Pull (Barbell)
5
10 reps
RPE 6
4
Lat Pulldown
5
10 reps
RPE 6
5
Seated Row (Machine)
5
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
8
10 reps
RPE 6
2
barbel low smith
5
10 reps
RPE 6
3
Rack Pull (Barbell)
5
10 reps
RPE 6
4
Lat Pulldown
5
10 reps
RPE 6
5
Seated Row (Machine)
5
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
8
10 reps
RPE 6
2
barbel low smith
5
10 reps
RPE 6
3
Rack Pull (Barbell)
5
10 reps
RPE 6
4
Lat Pulldown
5
10 reps
RPE 6
5
Seated Row (Machine)
5
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
2
3
10 reps
10 reps
10 reps
RPE 7
RPE 6.5
RPE 6
2
barbel low smith
3
2
10 reps
10 reps
RPE 7
RPE 6.5
3
Rack Pull (Barbell)
5
10 reps
RPE 7.5
4
Lat Pulldown
5
10 reps
RPE 7
5
Seated Row (Machine)
5
10 reps
RPE 7
6
T-Bar Row
5
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
8
10 reps
RPE 6
2
barbel low smith
5
10 reps
RPE 6
3
Rack Pull (Barbell)
5
10 reps
RPE 6
4
Lat Pulldown
5
10 reps
RPE 6
5
Seated Row (Machine)
5
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bench Press (Barbell)
1
5 reps
RPE 7
3
Deadlift (Barbell)
5
5 reps
RPE 6
4
Plank (Weighted)
3
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bench Press (Barbell)
1
5 reps
RPE 7
3
Deadlift (Barbell)
5
5 reps
RPE 6
4
Plank (Weighted)
3
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bench Press (Barbell)
1
5 reps
RPE 7
3
Deadlift (Barbell)
5
5 reps
RPE 6
4
Plank (Weighted)
3
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8.5
2
Bench Press (Barbell)
1
5 reps
RPE 8.5
3
Deadlift (Barbell)
5
5 reps
RPE 7
4
Plank (Weighted)
3
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Bench Press (Barbell)
1
5 reps
RPE 7
3
Deadlift (Barbell)
5
5 reps
RPE 6
4
Plank (Weighted)
3
1 reps
RPE 6
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@7.5
2
Dip (Weighted)
5 Sets
10 Reps
@7
3
Bench Press (Close Grip)
5 Sets
10 Reps
@7
4
Bicep Curl (EZ Bar)
5 Sets
10 Reps
@7.5
5
Tricep Pushdown (Cable)
5 Sets
10 Reps
@6.5
6
Plank (Weighted)
3 Sets
1 Reps
@6
7
Pec Deck (Machine)
5 Sets
10 Reps
@6.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Hack Squat
5 Sets
10 Reps
@7.5
3
Bulgarian Split Squat (Barbell)
5 Sets
10 Reps
@7
4
Leg Extension
5 Sets
10 Reps
@7
5
Lying Leg Curl
5 Sets
10 Reps
@7.5
Day 3
1
Military Press (Barbell)
5 Sets
5 Reps
@8
2
Reverse Pec Deck
5 Sets
10 Reps
@7.5
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
@7.5
4
High Pull
5 Sets
10 Reps
@7
5
Plank (Weighted)
3 Sets
1 Reps
@7
Day 5
1
Squat (Barbell)
1 Set
5 Reps
@8.5
2
Bench Press (Barbell)
1 Set
5 Reps
@8.5
3
Deadlift (Barbell)
5 Sets
5 Reps
@7
4
Plank (Weighted)
3 Sets
1 Reps
@7
Day 4
1
Pull-Up (Assisted)
3 Sets
2 Sets
3 Sets
10 Reps
10 Reps
10 Reps
@7
@6.5
@6
2
barbel low smith
3 Sets
2 Sets
10 Reps
10 Reps
@7
@6.5
3
Rack Pull (Barbell)
5 Sets
10 Reps
@7.5
4
Lat Pulldown
5 Sets
10 Reps
@7
5
Seated Row (Machine)
5 Sets
10 Reps
@7
6
T-Bar Row
5 Sets
10 Reps
@7.5