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BoostcampPNG

FUERZA DE VOLUNTAD versión yiya chat

by Gabriel E.

Program Description

Eficiencia

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 28, 2024 12:40
  • Last Edited
    Jan 03, 2025 01:19
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
7 reps
7 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
7 reps
7 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
7 reps
7 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
3-4 mins
RPE 9
8
Kelso Shrug
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
6 reps
RPE 8
2
Squat (Barbell)
3
1
8 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
RPE 8
2
Squat (Barbell)
3
1
7 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
4 reps
RPE 8
2
Squat (Barbell)
3
1
6 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
6 reps
RPE 8
2
Squat (Barbell)
3
1
8 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
RPE 8
2
Squat (Barbell)
3
1
7 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
4 reps
RPE 8
2
Squat (Barbell)
3
1
6 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
6 reps
RPE 8
2
Squat (Barbell)
3
1
8 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5 reps
RPE 8
2
Squat (Barbell)
3
1
7 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
4 reps
RPE 8
2
Squat (Barbell)
3
1
6 reps
20 reps
RPE 8
RPE 8
3
Chinese Plank
2
2-3 mins
RPE 8
4
Bear Hug
1
2-4 mins
RPE 8
5
Back Extension (Weighted)
1
20 reps
RPE 8
6
Back Extension
1
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
9 reps
9 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
9 reps
9 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
9 reps
9 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Deficit Push Up
1
1
12+ reps
12+ reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
9 reps
9 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
9 reps
9 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
9 reps
9 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Preacher Curl (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
5
30 reps
RPE 10
9
Kelso Shrug
2
20 reps
RPE 10
Week 1
1 / 9 Weeks
Day 2
1
Deadlift (Deficit)
2 Sets
6 Reps
@8
2
Squat (Barbell)
3 Sets
1 Set
8 Reps
20 Reps
@8
@8
3
Chinese Plank
2 Sets
2-3 mins
@8
4
Bear Hug
1 Set
2-4 mins
@8
5
Back Extension (Weighted)
1 Set
20 Reps
@8
6
Back Extension
1 Set
30 Reps
@8
Day 3
1
Dip (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
3
Military Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Deficit Push Up
1 Set
1 Set
12+ Reps
12+ Reps
@9
@10
6
Skull Crusher (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
8
French Press
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Military Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@10
4
Dip (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Lu Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Farmer's Walk (Weighted)
1 Set
3-4 mins
@9
8
Kelso Shrug
2 Sets
20 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
2
Chin-Up (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Barbell Row
2 Sets
10 Reps
@8
5
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Preacher Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
8
Reverse Wrist Curl (Dumbbell)
5 Sets
30 Reps
@10
9
Kelso Shrug
2 Sets
20 Reps
@10