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BoostcampPNG

Big Daddy’s PPL

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9 athletes joined

Program Description

Easy to follow, easy to gain, all aboard the Big Daddy train!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 23, 2024 01:13
  • Last Edited
    Dec 29, 2024 08:11

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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
70%
4
Lateral Raise (Cable)
3
8 reps
RPE 7-8
5
Skull Crusher
3
8 reps
RPE 7-8
6
Push Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Barbell Row
4
8 reps
70%
3
Lat Pulldown
4
8 reps
70%
4
Upright Row (Barbell)
4
8 reps
70%
5
Bicep Curl (EZ Bar)
4
8 reps
70%
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8 reps
3 reps
70%
80%
2
Leg Curl
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
3
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
70%
2
Overhead Press (Barbell)
4 Sets
8 Reps
70%
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
70%
4
Lateral Raise (Cable)
3 Sets
8 Reps
@7-8
5
Skull Crusher
3 Sets
8 Reps
@7-8
6
Push Up
1 Set
AMRAP
@10
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
70%
2
Overhead Press (Barbell)
4 Sets
8 Reps
70%
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
70%
4
Lateral Raise (Cable)
3 Sets
8 Reps
@7-8
5
Skull Crusher
3 Sets
8 Reps
@7-8
6
Push Up
1 Set
AMRAP
@10
Day 2
1
Trap Bar Deadlift
4 Sets
8 Reps
70%
2
Barbell Row
4 Sets
8 Reps
70%
3
Lat Pulldown
4 Sets
8 Reps
70%
4
Upright Row (Barbell)
4 Sets
8 Reps
70%
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
70%
6
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
Day 5
1
Trap Bar Deadlift
4 Sets
8 Reps
70%
2
Barbell Row
4 Sets
8 Reps
70%
3
Lat Pulldown
4 Sets
8 Reps
70%
4
Upright Row (Barbell)
4 Sets
8 Reps
70%
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
70%
6
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
1 Set
8 Reps
3 Reps
70%
80%
2
Leg Curl
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
8 Reps
@8
4
Hack Squat
3 Sets
8 Reps
@7.5
5
Seated Calf Raise
3 Sets
8 Reps
@8
Day 6
1
Squat (Barbell)
4 Sets
1 Set
8 Reps
3 Reps
70%
80%
2
Leg Curl
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
8 Reps
@8
4
Hack Squat
3 Sets
8 Reps
@7.5
5
Seated Calf Raise
3 Sets
8 Reps
@8