Program Description
READ: Giga Chad is THE Program. You're a weighted calisthenics chad. This program is meant to be ran with the context of making dips, pull-ups, and squats as you main variations, or your BIG 3 in other words. There is still plenty of applicable hypertrophy work as well for people who just enjoy these lifts who want to get extremely jacked. Organizationally, this will be pretty similar to Primal, but with considerations made for the pull-up and dip MUST READ: For Dumbbell Press, SLDL/RDLs, Row of Choice and Main Bicep Curl of Choice, the loading is as follows: Week 1: First set 20+ reps to failure, rest of sets to around 10-12 reps Week 2: First set with 15+ reps to failure, rest of sets rep to about RPE 7 Week 3: First set with 12 reps to failure, rest of sets rep to RPE 7 Week 4: First set with 10 reps to failure, rest of sets rep to RPE 7 Week 5: First set with 8 Reps to failure, rest of sets rep to RPE 7 Week 6: First set with 5+ reps to failure, rest of sets remove 15% weight and do sets of 5+ (you can use slightly higher reps on movements where it makes more sense to do so) Program run days: Monday Tuesday Thursday Friday Saturday - Beast Slayer Cheat Sheet: https://docs.google.com/document/d/1lzKv_L5bhTWOxxhb4M27XCIh2vFCC5on/edit - Lastly, I tried hard to re create the program from a spreadsheet to a boostcamp program while keeping it AS faithful AS POSSIBLE. I didn't change the program in the slightest. I hate when people change the original program because they think they know more than the original program creator and usually they just mess everything up. Please enjoy.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedFeb 12, 2025 05:08
- Last EditedFeb 15, 2025 09:09
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
63%
2
Stiff Leg Deadlift Or Romanian Deadlift (Swap This Out For Either)
2
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
8-12 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
66%
2
Stiff Leg Deadlift Or Romanian Deadlift (Swap This Out For Either)
2
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
8-12 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
70%
2
Stiff Leg Deadlift Or Romanian Deadlift (Swap This Out For Either)
2
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
8-12 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
73%
2
Stiff Leg Deadlift Or Romanian Deadlift (Swap This Out For Either)
2
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
8-12 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
76%
2
Stiff Leg Deadlift Or Romanian Deadlift (Swap This Out For Either)
2
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
8-12 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
83%
80%
2
Stiff Leg Deadlift Or Romanian Deadlift (Swap This Out For Either)
2
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
8-12 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
85%
83%
2
Stiff Leg Deadlift Or Romanian Deadlift (Swap This Out For Either)
2
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
8-12 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
88%
85%
2
Stiff Leg Deadlift Or Romanian Deadlift (Swap This Out For Either)
2
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
8-12 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
90%
88%
2
Stiff Leg Deadlift Or Romanian Deadlift (Swap This Out For Either)
2
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
8-12 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift Or Romanian Deadlift (Swap This Out For Either)
2
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
8-12 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
63%
2
Pull-Up (Weighted)
3
63%
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Face Pull
1
12 reps
RPE 1-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
66%
2
Pull-Up (Weighted)
3
66%
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Face Pull
1
12 reps
RPE 1-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
70%
2
Pull-Up (Weighted)
3
70%
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Face Pull
1
12 reps
RPE 1-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
73%
2
Pull-Up (Weighted)
3
73%
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Face Pull
1
12 reps
RPE 1-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
76%
2
Pull-Up (Weighted)
3
76%
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Face Pull
1
12 reps
RPE 1-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1 reps
83%
80%
2
Pull-Up (Weighted)
1
2
83%
80%
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Face Pull
1
12 reps
RPE 1-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1 reps
85%
83%
2
Pull-Up (Weighted)
1
2
85%
83%
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Face Pull
1
12 reps
RPE 1-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1 reps
88%
85%
2
Pull-Up (Weighted)
1
2
88%
85%
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Face Pull
1
12 reps
RPE 1-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1 reps
90%
88%
2
Pull-Up (Weighted)
1
2
90%
88%
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Face Pull
1
12 reps
RPE 1-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
-
2
Pull-Up (Weighted)
2
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Face Pull
1
12 reps
RPE 1-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chest Supported Row Of Choice
3
-
3
Rear Delt Fly Of Choice
2
8-12 reps
-
4
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
5
Select Your Extension (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chest Supported Row Of Choice
3
-
3
Rear Delt Fly Of Choice
2
8-12 reps
-
4
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
5
Select Your Extension (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chest Supported Row Of Choice
3
-
3
Rear Delt Fly Of Choice
2
8-12 reps
-
4
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
5
Select Your Extension (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chest Supported Row Of Choice
3
-
3
Rear Delt Fly Of Choice
2
8-12 reps
-
4
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
5
Select Your Extension (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chest Supported Row Of Choice
3
-
3
Rear Delt Fly Of Choice
2
8-12 reps
-
4
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
5
Select Your Extension (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chest Supported Row Of Choice
3
-
3
Rear Delt Fly Of Choice
2
8-12 reps
-
4
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
5
Select Your Extension (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chest Supported Row Of Choice
3
-
3
Rear Delt Fly Of Choice
2
8-12 reps
-
4
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
5
Select Your Extension (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chest Supported Row Of Choice
3
-
3
Rear Delt Fly Of Choice
2
8-12 reps
-
4
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
5
Select Your Extension (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chest Supported Row Of Choice
3
-
3
Rear Delt Fly Of Choice
2
8-12 reps
-
4
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
5
Select Your Extension (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chest Supported Row Of Choice
3
-
3
Rear Delt Fly Of Choice
2
8-12 reps
-
4
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
5
Select Your Extension (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
60%
2
Select Your Squat Accessory (Swap This Out For A Listed Exercise)
3
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-15 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Weighted Sit Up
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
63%
2
Select Your Squat Accessory (Swap This Out For A Listed Exercise)
3
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-15 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Weighted Sit Up
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
66%
2
Select Your Squat Accessory (Swap This Out For A Listed Exercise)
3
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-15 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Weighted Sit Up
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
70%
2
Select Your Squat Accessory (Swap This Out For A Listed Exercise)
3
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-15 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Weighted Sit Up
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
73%
2
Select Your Squat Accessory (Swap This Out For A Listed Exercise)
3
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-15 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Weighted Sit Up
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
76%
-
2
Select Your Squat Accessory (Swap This Out For A Listed Exercise)
3
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-15 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Weighted Sit Up
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
80%
-
2
Select Your Squat Accessory (Swap This Out For A Listed Exercise)
3
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-15 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Weighted Sit Up
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
83%
-
2
Select Your Squat Accessory (Swap This Out For A Listed Exercise)
3
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-15 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Weighted Sit Up
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
85%
-
2
Select Your Squat Accessory (Swap This Out For A Listed Exercise)
3
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-15 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Weighted Sit Up
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
87%
-
2
Select Your Squat Accessory (Swap This Out For A Listed Exercise)
3
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-15 reps
-
5
Paused Calf Raise Of Choice
3
10-15 reps
-
6
Weighted Sit Up
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Press Or Weighted Pushups (Swap This Out For Either)
5
-
2
Opposite Grip Pullups (Chins If Your Primary Is Pullups And Vice Versa)
2
-
3
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
4
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Light Leg Exercise (Swap Out For Something Thatll Pump Whatever Is Sore In Your Leg)
1
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Press Or Weighted Pushups (Swap This Out For Either)
5
-
2
Opposite Grip Pullups (Chins If Your Primary Is Pullups And Vice Versa)
2
-
3
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
4
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Light Leg Exercise (Swap Out For Something Thatll Pump Whatever Is Sore In Your Leg)
1
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Press Or Weighted Pushups (Swap This Out For Either)
5
-
2
Opposite Grip Pullups (Chins If Your Primary Is Pullups And Vice Versa)
2
-
3
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
4
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Light Leg Exercise (Swap Out For Something Thatll Pump Whatever Is Sore In Your Leg)
1
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Press Or Weighted Pushups (Swap This Out For Either)
5
-
2
Opposite Grip Pullups (Chins If Your Primary Is Pullups And Vice Versa)
2
-
3
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
4
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Light Leg Exercise (Swap Out For Something Thatll Pump Whatever Is Sore In Your Leg)
1
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Press Or Weighted Pushups (Swap This Out For Either)
5
-
2
Opposite Grip Pullups (Chins If Your Primary Is Pullups And Vice Versa)
2
-
3
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
4
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Light Leg Exercise (Swap Out For Something Thatll Pump Whatever Is Sore In Your Leg)
1
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Press Or Weighted Pushups (Swap This Out For Either)
5
-
2
Opposite Grip Pullups (Chins If Your Primary Is Pullups And Vice Versa)
2
-
3
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
4
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Light Leg Exercise (Swap Out For Something Thatll Pump Whatever Is Sore In Your Leg)
1
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Press Or Weighted Pushups (Swap This Out For Either)
5
-
2
Opposite Grip Pullups (Chins If Your Primary Is Pullups And Vice Versa)
2
-
3
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
4
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Light Leg Exercise (Swap Out For Something Thatll Pump Whatever Is Sore In Your Leg)
1
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Press Or Weighted Pushups (Swap This Out For Either)
5
-
2
Opposite Grip Pullups (Chins If Your Primary Is Pullups And Vice Versa)
2
-
3
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
4
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Light Leg Exercise (Swap Out For Something Thatll Pump Whatever Is Sore In Your Leg)
1
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Press Or Weighted Pushups (Swap This Out For Either)
5
-
2
Opposite Grip Pullups (Chins If Your Primary Is Pullups And Vice Versa)
2
-
3
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
4
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Light Leg Exercise (Swap Out For Something Thatll Pump Whatever Is Sore In Your Leg)
1
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Press Or Weighted Pushups (Swap This Out For Either)
5
-
2
Opposite Grip Pullups (Chins If Your Primary Is Pullups And Vice Versa)
2
-
3
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
4
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
6
Light Leg Exercise (Swap Out For Something Thatll Pump Whatever Is Sore In Your Leg)
1
RPE 1
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)3 Sets
63%
2
Stiff Leg Deadlift Or Romanian Deadlift (Swap This Out For Either)2 Sets
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)2 Sets
8-12 Reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)2 Sets
8-12 Reps
-
5
Paused Calf Raise Of Choice3 Sets
10-15 Reps
-
6
Hanging Leg Raise3 Sets
10-15 Reps
-
Day 2
1
Dip (Weighted)3 Sets
63%
2
Pull-Up (Weighted)3 Sets
63%
3
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
-
4
Select Your Extension (Swap This Out For A Listed Exercise)2 Sets
8-12 Reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)2 Sets
8-12 Reps
-
6
Face Pull1 Set
12 Reps
@1-6
Day 3
1
Dip (Weighted)3 Sets
-
2
Chest Supported Row Of Choice3 Sets
-
3
Rear Delt Fly Of Choice2 Sets
8-12 Reps
-
4
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)2 Sets
-
5
Select Your Extension (Swap This Out For A Listed Exercise)2 Sets
10-15 Reps
-
6
Select Your Pressdown (Swap This Out For A Listed Exercise)2 Sets
10-15 Reps
-
Day 4
1
Back Extension (Weighted)2 Sets
60%
2
Select Your Squat Accessory (Swap This Out For A Listed Exercise)3 Sets
-
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)2 Sets
8-12 Reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)2 Sets
10-15 Reps
-
5
Paused Calf Raise Of Choice3 Sets
10-15 Reps
-
6
Weighted Sit Up3 Sets
5-10 Reps
-
Day 5
1
Dumbbell Press Or Weighted Pushups (Swap This Out For Either)5 Sets
-
2
Opposite Grip Pullups (Chins If Your Primary Is Pullups And Vice Versa)2 Sets
-
3
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)2 Sets
-
4
Select Your Pressdown (Swap This Out For A Listed Exercise)2 Sets
8-12 Reps
-
5
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)2 Sets
8-12 Reps
-
6
Light Leg Exercise (Swap Out For Something Thatll Pump Whatever Is Sore In Your Leg)1 Set
@1