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Dorian Yates Beginner HIT

by Bob B.
13 athletes joined
5.0
(1 rating)

Program Description

Gain muscle. Aim for the reps listed and increase weight when you surpass that amount of reps. 1 day on 1 day off. 2-3 light to medium warm up sets for the first exercise of each body part to be worked. 1 warm up for subsequent exercises of the same body part. Use partial reps/rest pause/dropset techniques to maximise this program. This program can be completed with only a squat rack, barbell and dumbbells by substituting some of the exercises. Follow this program until you stop seeing results. LISTEN TO YOUR BODY, rest more if needed.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 27, 2024 02:06
  • Last Edited
    Jan 15, 2025 11:42
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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)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 10
2
Leg Press
1
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
4
Standing Calf Raise
1
20 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
1
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
8
Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9
Bench Press (Close Grip)
1
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Bent Over Row (Barbell)
1
10 reps
RPE 10
5
Deadlift (Barbell)
1
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
12 Reps
@10
2
Incline Bench Press (Dumbbell)
1 Set
10 Reps
@10
3
Chin-Up (Weighted)
1 Set
10 Reps
@10
4
Bent Over Row (Barbell)
1 Set
10 Reps
@10
5
Deadlift (Barbell)
1 Set
10 Reps
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
10 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 2
1
REST
1 Set
1 mins
@6
Day 3
1
Squat (Barbell)
1 Set
12 Reps
@10
2
Leg Press
1 Set
12 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
12 Reps
@10
4
Standing Calf Raise
1 Set
20 Reps
@10
5
Seated Calf Raise
1 Set
20 Reps
@10
6
Bicep Curl (Barbell)
1 Set
12 Reps
@10
7
Bicep Curl (Dumbbell)
1 Set
12 Reps
@10
8
Tricep Extension (Dumbbell)
1 Set
12 Reps
@10
9
Bench Press (Close Grip)
1 Set
12 Reps
@10
Day 4
1
REST
1 Set
1 mins
@6
Day 5
1
Bench Press (Barbell)
1 Set
12 Reps
@10
2
Incline Bench Press (Dumbbell)
1 Set
10 Reps
@10
3
Chin-Up (Weighted)
1 Set
10 Reps
@10
4
Bent Over Row (Barbell)
1 Set
10 Reps
@10
5
Deadlift (Barbell)
1 Set
10 Reps
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
10 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 6
1
REST
1 Set
1 mins
@6
Day 7
1
Squat (Barbell)
1 Set
12 Reps
@10
2
Leg Press
1 Set
12 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
12 Reps
@10
4
Standing Calf Raise
1 Set
20 Reps
@10
5
Seated Calf Raise
1 Set
20 Reps
@10
6
Bicep Curl (Barbell)
1 Set
12 Reps
@10
7
Bicep Curl (Dumbbell)
1 Set
12 Reps
@10
8
Tricep Extension (Dumbbell)
1 Set
12 Reps
@10
9
Bench Press (Close Grip)
1 Set
12 Reps
@10