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Rigid Strength (Squat)

by Henry Belchak

Program Description

This program is built to prep for a meet. There are two other rigid strength isolation programs for your bench and deadlift respectively. Alongside the main compound lifts of the progressive overload, there is hypertrophy and accessories involved too, bringing you the perfect mix of both strength building and muscle growth. The 3-5 rep range is where we see the most muscle growth.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 26, 2025 06:17
  • Last Edited
    Feb 27, 2025 10:58
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Face Pull
5
2
10 reps
15 reps
RPE 7.5
RPE 7.5
4
Seated Row (Cable)
5
5 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
8
Hammer Curl
3
20 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Face Pull
5
2
10 reps
15 reps
RPE 7.5
RPE 7.5
4
Seated Row (Cable)
5
5 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
8
Hammer Curl
3
20 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Face Pull
5
2
10 reps
15 reps
RPE 7.5
RPE 7.5
4
Seated Row (Cable)
5
5 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
8
Hammer Curl
3
20 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Face Pull
5
2
10 reps
15 reps
RPE 7.5
RPE 7.5
4
Seated Row (Cable)
5
5 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
8
Hammer Curl
3
20 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Face Pull
5
2
10 reps
15 reps
RPE 7.5
RPE 7.5
4
Seated Row (Cable)
5
5 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
8
Hammer Curl
3
20 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Face Pull
5
2
10 reps
15 reps
RPE 7.5
RPE 7.5
4
Seated Row (Cable)
5
5 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
8
Hammer Curl
3
20 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Face Pull
5
2
10 reps
15 reps
RPE 7.5
RPE 7.5
4
Seated Row (Cable)
5
5 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
8
Hammer Curl
3
20 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Face Pull
5
2
10 reps
15 reps
RPE 7.5
RPE 7.5
4
Seated Row (Cable)
5
5 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
8
Hammer Curl
3
20 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Face Pull
5
2
10 reps
15 reps
RPE 7.5
RPE 7.5
4
Seated Row (Cable)
5
5 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
8
Hammer Curl
3
20 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Face Pull
5
2
10 reps
15 reps
RPE 7.5
RPE 7.5
4
Seated Row (Cable)
5
5 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
8
Hammer Curl
3
20 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Face Pull
5
2
10 reps
15 reps
RPE 7.5
RPE 7.5
4
Seated Row (Cable)
5
5 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
8
Hammer Curl
3
20 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Face Pull
5
2
10 reps
15 reps
RPE 7.5
RPE 7.5
4
Seated Row (Cable)
5
5 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
8
Hammer Curl
3
20 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
7
3
3 reps
5 reps
RPE 9
RPE 9
3
Face Pull
8
2
10 reps
15 reps
RPE 7.5
RPE 7.5
4
Seated Row (Cable)
5
5 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
2
20 reps
10 reps
RPE 8
RPE 8
8
Hammer Curl
3
20 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
10
Cable Crunch
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2
3 reps
5 reps
60%
60%
2
Good Morning
8
3 reps
RPE 8
3
Leg Extension
5
5 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Squat (Smith Machine)
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2
3 reps
5 reps
60%
60%
2
Good Morning
8
3 reps
RPE 8
3
Leg Extension
5
5 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Squat (Smith Machine)
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2
3 reps
5 reps
60%
60%
2
Good Morning
8
3 reps
RPE 8
3
Leg Extension
5
5 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Squat (Smith Machine)
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2
3 reps
5 reps
60%
60%
2
Good Morning
8
3 reps
RPE 8
3
Leg Extension
5
5 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Squat (Smith Machine)
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2
3 reps
5 reps
60%
60%
2
Good Morning
8
3 reps
RPE 8
3
Leg Extension
5
5 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Squat (Smith Machine)
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2
3 reps
5 reps
60%
60%
2
Good Morning
8
3 reps
RPE 8
3
Leg Extension
5
5 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Squat (Smith Machine)
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2
3 reps
5 reps
60%
60%
2
Good Morning
8
3 reps
RPE 8
3
Leg Extension
5
5 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Squat (Smith Machine)
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2
3 reps
5 reps
60%
60%
2
Good Morning
8
3 reps
RPE 8
3
Leg Extension
5
5 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Squat (Smith Machine)
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2
3 reps
5 reps
60%
60%
2
Good Morning
8
3 reps
RPE 8
3
Leg Extension
5
5 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Squat (Smith Machine)
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2
3 reps
5 reps
60%
60%
2
Good Morning
8
3 reps
RPE 8
3
Leg Extension
5
5 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Squat (Smith Machine)
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2
3 reps
5 reps
60%
60%
2
Good Morning
8
3 reps
RPE 8
3
Leg Extension
5
5 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Squat (Smith Machine)
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2
3 reps
5 reps
60%
60%
2
Good Morning
8
3 reps
RPE 8
3
Leg Extension
5
5 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Squat (Smith Machine)
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
8
3 reps
RPE 8
3
Leg Extension
5
5 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Squat (Smith Machine)
2
AMRAP
RPE 10
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2
3 reps
3 reps
RPE 9
RPE 9.5
2
Lat Pulldown
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Seated Military Press (Barbell)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
5
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
2
5 reps
3 reps
RPE 7
RPE 9
7
Cable Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2
3 reps
3 reps
RPE 9
RPE 9.5
2
Lat Pulldown
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Seated Military Press (Barbell)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
5
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
2
5 reps
3 reps
RPE 7
RPE 9
7
Cable Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2
3 reps
3 reps
RPE 9
RPE 9.5
2
Lat Pulldown
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Seated Military Press (Barbell)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
5
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
2
5 reps
3 reps
RPE 7
RPE 9
7
Cable Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2
3 reps
3 reps
RPE 9
RPE 9.5
2
Lat Pulldown
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Seated Military Press (Barbell)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
5
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
2
5 reps
3 reps
RPE 7
RPE 9
7
Cable Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2
3 reps
3 reps
RPE 9
RPE 9.5
2
Lat Pulldown
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Seated Military Press (Barbell)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
5
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
2
5 reps
3 reps
RPE 7
RPE 9
7
Cable Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2
3 reps
3 reps
RPE 9
RPE 9.5
2
Lat Pulldown
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Seated Military Press (Barbell)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
5
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
2
5 reps
3 reps
RPE 7
RPE 9
7
Cable Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2
3 reps
3 reps
RPE 9
RPE 9.5
2
Lat Pulldown
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Seated Military Press (Barbell)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
5
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
2
5 reps
3 reps
RPE 7
RPE 9
7
Cable Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2
3 reps
3 reps
RPE 9
RPE 9.5
2
Lat Pulldown
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Seated Military Press (Barbell)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
5
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
2
5 reps
3 reps
RPE 7
RPE 9
7
Cable Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2
3 reps
3 reps
RPE 9
RPE 9.5
2
Lat Pulldown
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Seated Military Press (Barbell)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
5
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
2
5 reps
3 reps
RPE 7
RPE 9
7
Cable Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2
3 reps
3 reps
RPE 9
RPE 9.5
2
Lat Pulldown
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Seated Military Press (Barbell)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
5
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
2
5 reps
3 reps
RPE 7
RPE 9
7
Cable Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2
3 reps
3 reps
RPE 9
RPE 9.5
2
Lat Pulldown
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Seated Military Press (Barbell)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
5
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
2
5 reps
3 reps
RPE 7
RPE 9
7
Cable Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2
3 reps
3 reps
RPE 9
RPE 9.5
2
Lat Pulldown
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Seated Military Press (Barbell)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
5
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
2
5 reps
3 reps
RPE 7
RPE 9
7
Cable Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
2
3 reps
3 reps
RPE 9
RPE 9.5
2
Lat Pulldown
7
3
3 reps
5 reps
RPE 8
RPE 8
3
Seated Military Press (Barbell)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
5
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
2
5 reps
3 reps
RPE 7
RPE 9
7
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
RPE 8
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Front Squat (Barbell)
5
12 reps
RPE 8
4
Seated Hamstring Curl
3
2
5 reps
3 reps
RPE 8
RPE 9
5
Leg Extension
3
12 reps
RPE 8
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
RPE 8
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Front Squat (Barbell)
5
12 reps
RPE 8
4
Seated Hamstring Curl
3
2
5 reps
3 reps
RPE 8
RPE 9
5
Leg Extension
3
12 reps
RPE 8
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
RPE 8
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Front Squat (Barbell)
5
12 reps
RPE 8
4
Seated Hamstring Curl
3
2
5 reps
3 reps
RPE 8
RPE 9
5
Leg Extension
3
12 reps
RPE 8
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
RPE 8
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Front Squat (Barbell)
5
12 reps
RPE 8
4
Seated Hamstring Curl
3
2
5 reps
3 reps
RPE 8
RPE 9
5
Leg Extension
3
12 reps
RPE 8
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
RPE 8
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Front Squat (Barbell)
5
12 reps
RPE 8
4
Seated Hamstring Curl
3
2
5 reps
3 reps
RPE 8
RPE 9
5
Leg Extension
3
12 reps
RPE 8
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
RPE 8
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Front Squat (Barbell)
5
12 reps
RPE 8
4
Seated Hamstring Curl
3
2
5 reps
3 reps
RPE 8
RPE 9
5
Leg Extension
3
12 reps
RPE 8
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
RPE 8
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Front Squat (Barbell)
5
12 reps
RPE 8
4
Seated Hamstring Curl
3
2
5 reps
3 reps
RPE 8
RPE 9
5
Leg Extension
3
12 reps
RPE 8
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
RPE 8
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Front Squat (Barbell)
5
12 reps
RPE 8
4
Seated Hamstring Curl
3
2
5 reps
3 reps
RPE 8
RPE 9
5
Leg Extension
3
12 reps
RPE 8
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
RPE 8
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Front Squat (Barbell)
5
12 reps
RPE 8
4
Seated Hamstring Curl
3
2
5 reps
3 reps
RPE 8
RPE 9
5
Leg Extension
3
12 reps
RPE 8
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
RPE 8
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Front Squat (Barbell)
5
12 reps
RPE 8
4
Seated Hamstring Curl
3
2
5 reps
3 reps
RPE 8
RPE 9
5
Leg Extension
3
12 reps
RPE 8
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
RPE 8
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Front Squat (Barbell)
5
12 reps
RPE 8
4
Seated Hamstring Curl
3
2
5 reps
3 reps
RPE 8
RPE 9
5
Leg Extension
3
12 reps
RPE 8
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
RPE 8
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Front Squat (Barbell)
5
12 reps
RPE 8
4
Seated Hamstring Curl
3
2
5 reps
3 reps
RPE 8
RPE 9
5
Leg Extension
3
12 reps
RPE 8
6
Hanging Leg Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
RPE 8
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Front Squat (Barbell)
5
12 reps
RPE 8
4
Seated Hamstring Curl
3
2
5 reps
3 reps
RPE 8
RPE 9
5
Leg Extension
3
12 reps
RPE 8
6
Hanging Leg Raise
3
20 reps
RPE 8
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)
8 Sets
3 Reps
@8
2
Lat Pulldown (Neutral Grip)
7 Sets
3 Sets
3 Reps
5 Reps
@8
@8
3
Face Pull
5 Sets
2 Sets
10 Reps
15 Reps
@7.5
@7.5
4
Seated Row (Cable)
5 Sets
5 Reps
@9
5
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
10 Reps
@8
@8
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
20 Reps
10 Reps
@8
@8
8
Hammer Curl
3 Sets
20 Reps
@7
9
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
10
Cable Crunch
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
8 Sets
2 Sets
3 Reps
5 Reps
60%
60%
2
Good Morning
8 Sets
3 Reps
@8
3
Leg Extension
5 Sets
5 Reps
@8
4
Hamstring Curl
3 Sets
8 Reps
@8
5
Squat (Smith Machine)
2 Sets
AMRAP
@10
6
Hanging Leg Raise
3 Sets
20 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
6 Sets
2 Sets
3 Reps
3 Reps
@9
@9.5
2
Lat Pulldown
7 Sets
3 Sets
3 Reps
5 Reps
@8
@8
3
Seated Military Press (Barbell)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
10 Reps
@7
5
Overhead Tricep Extension (Cable)
5 Sets
10 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
2 Sets
5 Reps
3 Reps
@7
@9
7
Cable Crunch
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
8 Sets
3 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
3
Front Squat (Barbell)
5 Sets
12 Reps
@8
4
Seated Hamstring Curl
3 Sets
2 Sets
5 Reps
3 Reps
@8
@9
5
Leg Extension
3 Sets
12 Reps
@8
6
Hanging Leg Raise
3 Sets
20 Reps
@8