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Gzcl's GG Generally Strong - inspired

by Edmund L.

Program Description

My own experience with gzcl gg principles is that it's more suitable for novices transitioning to intermediates or intermediates getting to advanced, where mastery of the weights become the focus. Purpose is, therefore, to emulate Cody Lefever's feat of training daily, though I probably will intersperse light cardio/conditioning in between the sessions. Recommended light cardio would be rucking, swimming, jogging etc. If feeling up to it, to do KB swings for conditioning though must be mindful of Leg days. Recommended days would be Mon, Wed, Fri, and Sat with cardio on the other non-gym days. This is a long-term program that includes autoregulation and can be done indefinitely. All relevant details are found in the excellent Cody Lefever's extensive blog - swoleateveryheight.blogspot.com.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 23, 2025 05:15
  • Last Edited
    Feb 23, 2025 06:31
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ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Squat (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Leg Press
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Incline Chest Press (Machine)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Incline Chest Press (Machine)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Incline Chest Press (Machine)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Incline Chest Press (Machine)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Incline Chest Press (Machine)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Incline Chest Press (Machine)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Incline Chest Press (Machine)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Incline Chest Press (Machine)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Incline Chest Press (Machine)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Incline Chest Press (Machine)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Incline Chest Press (Machine)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Incline Chest Press (Machine)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Incline Chest Press (Machine)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Incline Chest Press (Machine)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Incline Chest Press (Machine)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
2
Incline Chest Press (Machine)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
6
3-6 reps
1-2 reps
RPE 8
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Rack Pull (Barbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Rack Pull (Barbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Rack Pull (Barbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Rack Pull (Barbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Rack Pull (Barbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Rack Pull (Barbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Rack Pull (Barbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Rack Pull (Barbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Rack Pull (Barbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Rack Pull (Barbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Rack Pull (Barbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Rack Pull (Barbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Rack Pull (Barbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Rack Pull (Barbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Rack Pull (Barbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Leg Press
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Rack Pull (Barbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 8
6
Dip (Bodyweight)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 8
6
Dip (Bodyweight)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 8
6
Dip (Bodyweight)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 8
6
Dip (Bodyweight)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 8
6
Dip (Bodyweight)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 8
6
Dip (Bodyweight)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 8
6
Dip (Bodyweight)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 8
6
Dip (Bodyweight)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 8
6
Dip (Bodyweight)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 8
6
Dip (Bodyweight)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 8
6
Dip (Bodyweight)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 8
6
Dip (Bodyweight)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 8
6
Dip (Bodyweight)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 8
6
Dip (Bodyweight)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 8
6
Dip (Bodyweight)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
4
6-10 reps
3-5 reps
RPE 8
RPE 8
4
Rear Delt Fly (Cable)
3
12-20 reps
RPE 8
5
Lateral Raise (Cable)
3
10-20 reps
RPE 8
6
Dip (Bodyweight)
3
10-20 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Front Squat (Barbell)
1 Set
6 Sets
3-6 Reps
1-2 Reps
@8
@8
2
Squat (Barbell)
1 Set
6 Sets
3-6 Reps
1-2 Reps
@8
@8
3
Deadlift (Barbell)
1 Set
6 Sets
3-6 Reps
1-2 Reps
@8
@8
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
5
Standing Calf Raise
3 Sets
8-12 Reps
@8
6
Leg Press
3 Sets
8-12 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
6 Sets
3-6 Reps
1-2 Reps
@8
@8
2
Incline Chest Press (Machine)
1 Set
6 Sets
3-6 Reps
1-2 Reps
@8
@8
3
Bench Press (Barbell)
1 Set
6 Sets
3-6 Reps
1-2 Reps
@8
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
Day 3
1
Squat (Smith Machine)
1 Set
4 Sets
6-10 Reps
3-5 Reps
@8
@8
2
Leg Press
1 Set
4 Sets
6-10 Reps
3-5 Reps
@8
@8
3
Rack Pull (Barbell)
1 Set
4 Sets
6-10 Reps
3-5 Reps
@8
@8
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10-15 Reps
@8
5
Seated Row (Cable)
3 Sets
10-15 Reps
@8
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@8
Day 4
1
Overhead Press (Dumbbell)
1 Set
4 Sets
6-10 Reps
3-5 Reps
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
4 Sets
6-10 Reps
3-5 Reps
@8
@8
3
Chest Press (Machine)
1 Set
4 Sets
6-10 Reps
3-5 Reps
@8
@8
4
Rear Delt Fly (Cable)
3 Sets
12-20 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@8
6
Dip (Bodyweight)
3 Sets
10-20 Reps
@8