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Strength Training

by Brandon R.
2 athletes joined

Program Description

Strength Training

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2025 05:11
  • Last Edited
    Mar 26, 2025 04:32
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Skull Crusher (Barbell)
4
6-8 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 6
5
Pullover (EZ Bar)
4
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Dips
4
6-8 reps
RPE 7
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 6
5
Pec Fly (Dumbbell)
4
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Skull Crusher (Barbell)
4
6-8 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 6
5
Pullover (EZ Bar)
4
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Dips
4
6-8 reps
RPE 7
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 6
5
Pec Fly (Dumbbell)
4
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Skull Crusher (Barbell)
4
6-8 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 6
5
Pullover (EZ Bar)
4
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Dips
4
6-8 reps
RPE 7
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 6
5
Pec Fly (Dumbbell)
4
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Skull Crusher (Barbell)
4
6-8 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 6
5
Pullover (EZ Bar)
4
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4
6-8 reps
RPE 7
3
Dips
4
6-8 reps
RPE 7
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 6
5
Pec Fly (Dumbbell)
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Squat (Barbell)
1
85.5%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
5
Reverse Wrist Curl (Barbell)
4
10-12 reps
RPE 7
6
Wrist Curls
4
10-12 reps
RPE 6
7
Leg Extension
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Squat (Barbell)
1
85.5%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
5
Box Jump
4
10-12 reps
RPE 7
6
Wrist Curls
4
10-12 reps
RPE 6
7
Leg Curl
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Squat (Barbell)
1
85.5%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
5
Reverse Wrist Curl (Barbell)
4
10-12 reps
RPE 7
6
Wrist Curls
4
10-12 reps
RPE 6
7
Leg Extension
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Squat (Barbell)
1
85.5%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
5
Box Jump
4
10-12 reps
RPE 7
6
Wrist Curls
4
10-12 reps
RPE 6
7
Leg Curl
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Squat (Barbell)
1
85.5%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
5
Reverse Wrist Curl (Barbell)
4
10-12 reps
RPE 7
6
Wrist Curls
4
10-12 reps
RPE 6
7
Leg Extension
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Squat (Barbell)
1
85.5%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
5
Box Jump
4
10-12 reps
RPE 7
6
Wrist Curls
4
10-12 reps
RPE 6
7
Leg Curl
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Squat (Barbell)
1
85.5%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
5
Reverse Wrist Curl (Barbell)
4
10-12 reps
RPE 7
6
Wrist Curls
4
10-12 reps
RPE 6
7
Leg Extension
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Squat (Barbell)
1
85.5%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
5
Box Jump
4
10-12 reps
RPE 7
6
Wrist Curls
4
10-12 reps
RPE 6
7
Leg Curl
4
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 7
2
Plank
4
1 mins
RPE 7
3
Side Bend (Dumbbell)
4
10-12 reps
RPE 6
4
Leg Raise (Captain's Chair)
4
-
5
V-Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 7
2
Plank
4
1 mins
RPE 7
3
Side Bend (Dumbbell)
4
10-12 reps
RPE 6
4
Leg Raise (Captain's Chair)
4
-
5
V-Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 7
2
Plank
4
1 mins
RPE 7
3
Side Bend (Dumbbell)
4
10-12 reps
RPE 6
4
Leg Raise (Captain's Chair)
4
-
5
V-Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 7
2
Plank
4
1 mins
RPE 7
3
Side Bend (Dumbbell)
4
10-12 reps
RPE 6
4
Leg Raise (Captain's Chair)
4
-
5
V-Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 7
2
Plank
4
1 mins
RPE 7
3
Side Bend (Dumbbell)
4
10-12 reps
RPE 6
4
Leg Raise (Captain's Chair)
4
-
5
V-Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 7
2
Plank
4
1 mins
RPE 7
3
Side Bend (Dumbbell)
4
10-12 reps
RPE 6
4
Leg Raise (Captain's Chair)
4
-
5
V-Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 7
2
Plank
4
1 mins
RPE 7
3
Side Bend (Dumbbell)
4
10-12 reps
RPE 6
4
Leg Raise (Captain's Chair)
4
-
5
V-Up
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 7
2
Plank
4
1 mins
RPE 7
3
Side Bend (Dumbbell)
4
10-12 reps
RPE 6
4
Leg Raise (Captain's Chair)
4
-
5
V-Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Bench Press (Barbell)
1
85.5%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Bench Press (Close Grip)
4
6-8 reps
RPE 7
5
Upright Row (Dumbbell)
4
10-12 reps
RPE 7
6
Shrug (Dumbbell)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Bench Press (Barbell)
1
85.5%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
5
Push Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Bench Press (Barbell)
1
85.5%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Bench Press (Close Grip)
4
6-8 reps
RPE 7
5
Upright Row (Dumbbell)
4
10-12 reps
RPE 7
6
Shrug (Dumbbell)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Bench Press (Barbell)
1
85.5%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
5
Push Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Bench Press (Barbell)
1
85.5%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Bench Press (Close Grip)
4
6-8 reps
RPE 7
5
Upright Row (Dumbbell)
4
10-12 reps
RPE 7
6
Shrug (Dumbbell)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Bench Press (Barbell)
1
85.5%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
5
Push Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Bench Press (Barbell)
1
85.5%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Bench Press (Close Grip)
4
6-8 reps
RPE 7
5
Upright Row (Dumbbell)
4
10-12 reps
RPE 7
6
Shrug (Dumbbell)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Bench Press (Barbell)
1
85.5%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
5
Push Press (Barbell)
4
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Deadlift (Barbell)
1
85.5%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4
6-8 reps
RPE 7
5
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Deadlift (Barbell)
1
85.5%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4
6-8 reps
RPE 7
5
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
6
Good Morning
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Deadlift (Barbell)
1
85.5%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4
6-8 reps
RPE 7
5
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Deadlift (Barbell)
1
85.5%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4
6-8 reps
RPE 7
5
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
6
Good Morning
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Deadlift (Barbell)
1
85.5%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4
6-8 reps
RPE 7
5
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Deadlift (Barbell)
1
85.5%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4
6-8 reps
RPE 7
5
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
6
Good Morning
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Deadlift (Barbell)
1
85.5%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4
6-8 reps
RPE 7
5
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
6
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
67.5%
76.5%
2
Deadlift (Barbell)
1
85.5%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
5 reps
5 reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4
6-8 reps
RPE 7
5
Single Leg Calf Raise (Weighted)
4
10-12 reps
RPE 7
6
Good Morning
4
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
-
3
Chin-Up (Bodyweight)
4
-
4
Lying Reverse Fly
4
6-8 reps
RPE 6
5
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
-
3
Chin-Up (Bodyweight)
4
-
4
Lying Reverse Fly
4
6-8 reps
RPE 6
5
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
-
3
Chin-Up (Bodyweight)
4
-
4
Lying Reverse Fly
4
6-8 reps
RPE 6
5
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
-
3
Chin-Up (Bodyweight)
4
-
4
Lying Reverse Fly
4
6-8 reps
RPE 6
5
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
-
3
Chin-Up (Bodyweight)
4
-
4
Lying Reverse Fly
4
6-8 reps
RPE 6
5
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
-
3
Chin-Up (Bodyweight)
4
-
4
Lying Reverse Fly
4
6-8 reps
RPE 6
5
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
-
3
Chin-Up (Bodyweight)
4
-
4
Lying Reverse Fly
4
6-8 reps
RPE 6
5
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
-
3
Chin-Up (Bodyweight)
4
-
4
Lying Reverse Fly
4
6-8 reps
RPE 6
5
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
58.5%
67.5%
76.5%
72.5%
63%
2
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
@7
3
Skull Crusher (Barbell)
4 Sets
6-8 Reps
@7
4
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
@6
5
Pullover (EZ Bar)
4 Sets
6-8 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67.5%
76.5%
2
Squat (Barbell)
1 Set
85.5%
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
81%
76.5%
72%
67.5%
63%
4
Sumo Deadlift (Barbell)
4 Sets
6-8 Reps
@7
5
Reverse Wrist Curl (Barbell)
4 Sets
10-12 Reps
@7
6
Wrist Curls
4 Sets
10-12 Reps
@6
7
Leg Extension
4 Sets
6-8 Reps
@7
Day 3
1
Turkish Get Up
4 Sets
6-8 Reps
@7
2
Plank
4 Sets
1 mins
@7
3
Side Bend (Dumbbell)
4 Sets
10-12 Reps
@6
4
Leg Raise (Captain's Chair)
4 Sets
-
5
V-Up
4 Sets
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67.5%
76.5%
2
Bench Press (Barbell)
1 Set
85.5%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
81%
76.5%
72%
67.5%
63%
4
Bench Press (Close Grip)
4 Sets
6-8 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
10-12 Reps
@7
6
Shrug (Dumbbell)
4 Sets
10-12 Reps
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
3 Reps
67.5%
76.5%
2
Deadlift (Barbell)
1 Set
85.5%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
81%
76.5%
72%
67.5%
63%
4
Front Squat (Barbell)
4 Sets
6-8 Reps
@7
5
Single Leg Calf Raise (Weighted)
4 Sets
10-12 Reps
@7
6
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@6
Day 6
1
Wide Grip Pull-Up
4 Sets
-
2
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
-
3
Chin-Up (Bodyweight)
4 Sets
-
4
Lying Reverse Fly
4 Sets
6-8 Reps
@6
5
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
@7