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10 week deadlift focus

by Louis P.

Program Description

Increase deadlift

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 23, 2024 03:13
  • Last Edited
    Dec 29, 2024 04:38
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Plank (Weighted)
2
1 reps
RPE 10
3
Side Plank
2
1 mins
RPE 10
4
Wall Sit Hold
2
1 reps
RPE 9.5
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Squat (Paused)
3
7 reps
RPE 6.5
7
Dead Hang
1
1-3 mins
-
8
Neck Extension
2
-
9
Neck Flexion
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Plank (Weighted)
2
1 reps
RPE 10
3
Side Plank
2
1 mins
RPE 10
4
Wall Sit Hold
2
1 reps
RPE 9.5
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Squat (Paused)
3
7 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Plank (Weighted)
2
1 reps
RPE 10
3
Side Plank
2
1 mins
RPE 10
4
Wall Sit Hold
2
1 reps
RPE 9.5
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Squat (Paused)
3
7 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Plank (Weighted)
2
1 reps
RPE 10
3
Side Plank
2
1 mins
RPE 10
4
Wall Sit Hold
2
1 reps
RPE 9.5
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Squat (Paused)
3
7 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Deadlift (Deficit)
3
7 reps
RPE 8
3
Decline Crunch (Weighted)
3
10 reps
RPE 9
4
Back Extension (Weighted)
4
5 reps
RPE 8.5
5
Wall Sit Hold
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Deadlift (Deficit)
3
7 reps
RPE 8
3
Decline Crunch (Weighted)
3
10 reps
RPE 9
4
Back Extension (Weighted)
4
5 reps
RPE 8.5
5
Wall Sit Hold
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Deadlift (Deficit)
3
7 reps
RPE 8
3
Decline Crunch (Weighted)
3
10 reps
RPE 9
4
Back Extension (Weighted)
4
5 reps
RPE 8.5
5
Wall Sit Hold
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Deadlift (Deficit)
3
7 reps
RPE 8
3
Decline Crunch (Weighted)
3
10 reps
RPE 9
4
Back Extension (Weighted)
4
5 reps
RPE 8.5
5
Wall Sit Hold
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Deadlift (Barbell)
6
2 reps
-
3
Side Plank
2
1 mins
-
4
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Deadlift (Barbell)
6
2 reps
-
3
Side Plank
2
1 mins
-
4
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
10 reps
RPE 8
2
Abs Crunch (Weighted)
3
10 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 8
4
Pullover (Machine)
3
12 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 9
7
Bajan Curl
2
10 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
9
Face Pull
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
10 reps
RPE 8
2
Abs Crunch (Weighted)
3
10 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 8
4
Pullover (Machine)
3
12 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 9
7
Bajan Curl
2
10 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
9
Face Pull
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
10 reps
RPE 8
2
Abs Crunch (Weighted)
3
10 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 8
4
Pullover (Machine)
3
12 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 9
7
Bajan Curl
2
10 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
9
Face Pull
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
10 reps
RPE 8
2
Abs Crunch (Weighted)
3
10 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 8
4
Pullover (Machine)
3
12 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
6-12 reps
RPE 9
7
Bajan Curl
2
10 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
9
Face Pull
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 9
2
Decline Crunch (Weighted)
3
10 reps
RPE 9.5
3
Side Plank Hip Drops
3
12 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
-
6
Bajan Curl
2
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
9 reps
-
8
Preacher Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 9
2
Decline Crunch (Weighted)
3
10 reps
RPE 9.5
3
Side Plank Hip Drops
3
12 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
-
6
Bajan Curl
2
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
9 reps
-
8
Preacher Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 9
2
Decline Crunch (Weighted)
3
10 reps
RPE 9.5
3
Side Plank Hip Drops
3
12 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
-
6
Bajan Curl
2
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
9 reps
-
8
Preacher Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 9
2
Decline Crunch (Weighted)
3
10 reps
RPE 9.5
3
Side Plank Hip Drops
3
12 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
-
6
Bajan Curl
2
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
9 reps
-
8
Preacher Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8 reps
-
2
Abs Crunch (Weighted)
3
10 reps
-
3
Back Extension (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Side Plank Hip Drops
2
12 reps
-
3
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6.5
2
Plank (Weighted)
2
1 reps
RPE 10
3
Side Plank
2
1 mins
RPE 10
4
Squat (Paused)
4
6 reps
RPE 6.5
5
Bicep Curl (Cable)
4
6 reps
-
6
Lat Pulldown (Close Grip)
3
9 reps
-
7
Wrist Curls
4
12 reps
-
8
Face Pull
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6.5
2
Plank (Weighted)
2
1 reps
RPE 10
3
Side Plank
2
1 mins
RPE 10
4
Squat (Paused)
4
6 reps
RPE 6.5
5
Bicep Curl (Cable)
4
6 reps
-
6
Lat Pulldown (Close Grip)
3
9 reps
-
7
Wrist Curls
4
12 reps
-
8
Face Pull
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6.5
2
Plank (Weighted)
2
1 reps
RPE 10
3
Side Plank
2
1 mins
RPE 10
4
Squat (Paused)
4
6 reps
RPE 6.5
5
Bicep Curl (Cable)
4
6 reps
-
6
Lat Pulldown (Close Grip)
3
9 reps
-
7
Wrist Curls
4
12 reps
-
8
Face Pull
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6.5
2
Plank (Weighted)
2
1 reps
RPE 10
3
Side Plank
2
1 mins
RPE 10
4
Squat (Paused)
4
6 reps
RPE 6.5
5
Bicep Curl (Cable)
4
6 reps
-
6
Lat Pulldown (Close Grip)
3
9 reps
-
7
Wrist Curls
4
12 reps
-
8
Face Pull
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Back Extension
3
8 reps
-
4
Plank (Weighted)
2
1 reps
-
5
Lat Pulldown (Close Grip)
3
9 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
7
Wrist Curls
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 10
3
Back Extension
3
8 reps
-
4
Plank (Weighted)
2
1 reps
-
5
Lat Pulldown (Close Grip)
3
9 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
7
Wrist Curls
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Back Extension
3
8 reps
-
4
Plank (Weighted)
2
1 reps
-
5
Lat Pulldown (Close Grip)
3
9 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
7
Wrist Curls
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Back Extension
3
8 reps
-
4
Plank (Weighted)
2
1 reps
-
5
Lat Pulldown (Close Grip)
3
9 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
7
Wrist Curls
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Deadlift (Barbell)
6
2 reps
-
3
Side Plank Hip Drops
2
12 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
2
9-12 reps
-
9
Lateral Raise (Dumbbell)
3
9 reps
-
10
Upright Row (Dumbbell)
3
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
3
9-12 reps
-
9
Lateral Raise (Dumbbell)
2
9 reps
-
10
Upright Row (Dumbbell)
2
9 reps
-
11
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
2
9-12 reps
-
9
Lateral Raise (Dumbbell)
3
9 reps
-
10
Upright Row (Dumbbell)
3
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
2
9-12 reps
-
9
Lateral Raise (Dumbbell)
3
9 reps
-
10
Upright Row (Dumbbell)
3
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
2
9-12 reps
-
9
Lateral Raise (Dumbbell)
3
9 reps
-
10
Upright Row (Dumbbell)
3
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
8
Dead Hang
1
-
9
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
2
9-12 reps
-
9
Lateral Raise (Dumbbell)
3
9 reps
-
10
Upright Row (Dumbbell)
3
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Bench Press (Paused)
5
9 reps
RPE 7.5
3
Incline Chest Press (Machine)
5
9 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
6
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
2
9-12 reps
-
9
Lateral Raise (Dumbbell)
3
9 reps
-
10
Upright Row (Dumbbell)
3
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
2
9-12 reps
-
9
Lateral Raise (Dumbbell)
3
9 reps
-
10
Upright Row (Dumbbell)
3
9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 9.5
RPE 7
2
Bench Press (Close Grip)
2
6-8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Pec Fly (Dumbbell)
2
9 reps
-
5
Seated Dip (Machine)
2
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Overhead Press (Machine)
3
5-8 reps
-
8
Lateral Raise (Cable)
2
9-12 reps
-
9
Lateral Raise (Dumbbell)
3
9 reps
-
10
Upright Row (Dumbbell)
3
9 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
@6.5
2
Plank (Weighted)
2 Sets
1 Reps
@10
3
Side Plank
2 Sets
1 mins
@10
4
Squat (Paused)
4 Sets
6 Reps
@6.5
5
Bicep Curl (Cable)
4 Sets
6 Reps
-
6
Lat Pulldown (Close Grip)
3 Sets
9 Reps
-
7
Wrist Curls
4 Sets
12 Reps
-
8
Face Pull
5 Sets
12 Reps
-
Day 2
1
Pendlay Row
5 Sets
10 Reps
@8
2
Abs Crunch (Weighted)
3 Sets
10 Reps
@9.5
3
Back Extension
3 Sets
8 Reps
@8
4
Pullover (Machine)
3 Sets
12 Reps
@7
5
21s (EZ Bar)
2 Sets
21 Reps
@9
6
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
@9
7
Bajan Curl
2 Sets
10 Reps
@9
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
9
Face Pull
5 Sets
12 Reps
-
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Plank (Weighted)
2 Sets
1 Reps
@10
3
Side Plank
2 Sets
1 mins
@10
4
Wall Sit Hold
2 Sets
1 Reps
@9.5
5
Hip Thrust (Machine)
3 Sets
12 Reps
@8
6
Squat (Paused)
3 Sets
7 Reps
@6.5
7
Dead Hang
1 Set
1-3 mins
-
8
Neck Extension
2 Sets
-
9
Neck Flexion
2 Sets
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
12 Reps
@9.5
@7
2
Bench Press (Close Grip)
2 Sets
6-8 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7.5
4
Pec Fly (Dumbbell)
2 Sets
9 Reps
-
5
Seated Dip (Machine)
2 Sets
9 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
-
7
Overhead Press (Machine)
3 Sets
5-8 Reps
-
8
Lateral Raise (Cable)
3 Sets
9-12 Reps
-
9
Lateral Raise (Dumbbell)
2 Sets
9 Reps
-
10
Upright Row (Dumbbell)
2 Sets
9 Reps
-
11
Dead Hang
1 Set
-
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
@9
2
Bench Press (Paused)
5 Sets
9 Reps
@7.5
3
Incline Chest Press (Machine)
5 Sets
9 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
9 Reps
-
6
Lateral Raise (Cable)
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
6 Sets
9 Reps
-
8
Dead Hang
1 Set
-
9
Face Pull
3 Sets
-