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Benjamin's Gentlemen Split

by Benjamin W.

Program Description

NH inspired gentleman's split. The extra workout in the superset should only be performed if you've reached the top in the first 3 sets (12-11-10

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 05, 2024 08:44
  • Last Edited
    Dec 23, 2024 09:41

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3A
Hack Squat
3
8-12 reps
RPE 8
3B
Hack Squat Extra
1
8-12 reps
RPE 8
4A
Chin-Up (Weighted)
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
12-20 reps
RPE 8
5A
Smith Machine Calf Raises
3
15-20 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Pull-ups (weighted)
3
2-5 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3A
AD Press
3
6-10 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 8
4A
Skull Chrushers (EZ-Bar)
3
6-10 reps
RPE 8
4B
Skull Chrushers Extra
1
6-10 reps
RPE 8
4C
Strict Curl (EZ-Bar)
3
6-10 reps
RPE 8
4D
Strict Curl Extra
1
6-10 reps
RPE 8
5A
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5B
Pull Over Extra
1
8-12 reps
RPE 8
5C
Seated Wrist Curl (Barbell)
3
12-15 reps
RPE 8
5D
Seated Wrist Curl Extra
1
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-10 reps
RPE 8
3A
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3B
Leg Press Extra
1
8-12 reps
RPE 8
4A
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4B
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
5A
Seated Calf Raise
3
15-20 reps
RPE 8
5B
Hammer Curl (Fat Gripz
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
T-Bar Row
4
6-10 reps
RPE 8
3B
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8
4B
Upright Row Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
Dumbbell Row
4
6-10 reps
RPE 8
3B
Spider Curl
4
8-12 reps
RPE 8
4A
Rack Pull ATK
3
8-12 reps
RPE 8
4B
Rack Pull Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
T-Bar Row
4
6-10 reps
RPE 8
3B
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8
4B
Upright Row Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
Dumbbell Row
4
6-10 reps
RPE 8
3B
Spider Curl
4
8-12 reps
RPE 8
4A
Rack Pull ATK
3
8-12 reps
RPE 8
4B
Rack Pull Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
T-Bar Row
4
6-10 reps
RPE 8
3B
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8
4B
Upright Row Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
Dumbbell Row
4
6-10 reps
RPE 8
3B
Spider Curl
4
8-12 reps
RPE 8
4A
Rack Pull ATK
3
8-12 reps
RPE 8
4B
Rack Pull Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
T-Bar Row
4
6-10 reps
RPE 8
3B
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8
4B
Upright Row Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
Dumbbell Row
4
6-10 reps
RPE 8
3B
Spider Curl
4
8-12 reps
RPE 8
4A
Rack Pull ATK
3
8-12 reps
RPE 8
4B
Rack Pull Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
T-Bar Row
4
6-10 reps
RPE 8
3B
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8
4B
Upright Row Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
Dumbbell Row
4
6-10 reps
RPE 8
3B
Spider Curl
4
8-12 reps
RPE 8
4A
Rack Pull ATK
3
8-12 reps
RPE 8
4B
Rack Pull Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
T-Bar Row
4
6-10 reps
RPE 8
3B
Bicep Curl (Barbell)
4
6-10 reps
RPE 8
4A
Upright Row (Barbell)
3
8-12 reps
RPE 8
4B
Upright Row Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bench Press (Close Grip)
3
6-10 reps
RPE 8
3A
Dumbbell Row
4
6-10 reps
RPE 8
3B
Spider Curl
4
8-12 reps
RPE 8
4A
Rack Pull ATK
3
8-12 reps
RPE 8
4B
Rack Pull Extra
1
8-12 reps
RPE 8
4C
Wide Grip Pull-Up
3
8-12 reps
RPE 8
4D
Wide Grip Extra
1
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Cable Crunch
3
15-20 reps
RPE 8
5C
Face Pull
3
15-20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3A
Hack Squat
3 Sets
8-12 Reps
@8
3B
Hack Squat Extra
1 Set
8-12 Reps
@8
4A
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8
4B
Hanging Leg Raise
3 Sets
12-20 Reps
@8
5A
Smith Machine Calf Raises
3 Sets
15-20 Reps
@8
5B
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@8
Day 2
1
Close Grip Pull-ups (weighted)
3 Sets
2-5 Reps
@8
2
Barbell Row
3 Sets
6-10 Reps
@8
3A
AD Press
3 Sets
6-10 Reps
@8
3B
Hanging Leg Raise
3 Sets
15-20 Reps
@8
4A
Skull Chrushers (EZ-Bar)
3 Sets
6-10 Reps
@8
4B
Skull Chrushers Extra
1 Set
6-10 Reps
@8
4C
Strict Curl (EZ-Bar)
3 Sets
6-10 Reps
@8
4D
Strict Curl Extra
1 Set
6-10 Reps
@8
5A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Pull Over Extra
1 Set
8-12 Reps
@8
5C
Seated Wrist Curl (Barbell)
3 Sets
12-15 Reps
@8
5D
Seated Wrist Curl Extra
1 Set
12-15 Reps
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@8
2
Trap Bar Deadlift
3 Sets
6-10 Reps
@8
3A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3B
Leg Press Extra
1 Set
8-12 Reps
@8
4A
Wide Grip Pull-Up
3 Sets
8-12 Reps
@8
4B
Decline Crunch (Weighted)
3 Sets
12-20 Reps
@8
5A
Seated Calf Raise
3 Sets
15-20 Reps
@8
5B
Hammer Curl (Fat Gripz
4 Sets
8-12 Reps
@8
Day 4
1
Dip (Weighted)
3 Sets
6-8 Reps
@8
2
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8
3A
T-Bar Row
4 Sets
6-10 Reps
@8
3B
Bicep Curl (Barbell)
4 Sets
6-10 Reps
@8
4A
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
4B
Upright Row Extra
1 Set
8-12 Reps
@8
4C
Wide Grip Pull-Up
3 Sets
8-12 Reps
@8
4D
Wide Grip Extra
1 Set
8-12 Reps
@8
5A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
5B
Cable Crunch
3 Sets
15-20 Reps
@8
5C
Face Pull
3 Sets
15-20 Reps
@8