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BoostcampPNG

Alex Smolov II

by HakaHakimi
19 athletes joined

Program Description

The goal is to increase your bench and squat numbers as well as build muscle. The upper days are taken from Smolov Jr with additional back, arm, neck and core work. The lower days are taken from Alexander Bromley’s 100lbs in 10 weeks squat program.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 04, 2024 12:42
  • Last Edited
    Jun 24, 2024 12:22

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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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2
Bench Press (Barbell)
6
6 reps
70%
3
Bent Over Row (Barbell)
3
5 reps
RPE 8.5
4A
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
4B
French Press
3
6-10 reps
RPE 8
5A
Cable Crunch
3
8-12 reps
RPE 9
5B
Face Pull
3
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2
Bench Press (Barbell)
6
6 reps
70%
3
Bent Over Row (Barbell)
3
5 reps
RPE 8.5
4A
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
4B
French Press
3
6-10 reps
RPE 8
5A
Cable Crunch
3
8-12 reps
RPE 9
5B
Face Pull
3
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2
Bench Press (Barbell)
6
6 reps
70%
3
Bent Over Row (Barbell)
3
5 reps
RPE 8.5
4A
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
4B
French Press
3
6-10 reps
RPE 8
5A
Cable Crunch
3
8-12 reps
RPE 9
5B
Face Pull
3
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2
Bench Press (Barbell)
6
6 reps
70%
3
Bent Over Row (Barbell)
3
5 reps
RPE 8.5
4A
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
4B
French Press
3
6-10 reps
RPE 8
5A
Cable Crunch
3
8-12 reps
RPE 9
5B
Face Pull
3
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2
Bench Press (Barbell)
6
6 reps
70%
3
Bent Over Row (Barbell)
3
5 reps
RPE 8.5
4A
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
4B
French Press
3
6-10 reps
RPE 8
5A
Cable Crunch
3
8-12 reps
RPE 9
5B
Face Pull
3
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2
Bench Press (Barbell)
6
6 reps
70%
3
Bent Over Row (Barbell)
3
5 reps
RPE 8.5
4A
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
4B
French Press
3
6-10 reps
RPE 8
5A
Cable Crunch
3
8-12 reps
RPE 9
5B
Face Pull
3
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2
Bench Press (Barbell)
6
6 reps
70%
3
Bent Over Row (Barbell)
3
5 reps
RPE 8.5
4A
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
4B
French Press
3
6-10 reps
RPE 8
5A
Cable Crunch
3
8-12 reps
RPE 9
5B
Face Pull
3
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2
Bench Press (Barbell)
6
6 reps
70%
3
Bent Over Row (Barbell)
3
5 reps
RPE 8.5
4A
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
4B
French Press
3
6-10 reps
RPE 8
5A
Cable Crunch
3
8-12 reps
RPE 9
5B
Face Pull
3
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2
Bench Press (Barbell)
6
6 reps
70%
3
Bent Over Row (Barbell)
3
5 reps
RPE 8.5
4A
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
4B
French Press
3
6-10 reps
RPE 8
5A
Cable Crunch
3
8-12 reps
RPE 9
5B
Face Pull
3
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 8
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 6
3
Bent Over Row (Barbell)
3
5 reps
RPE 8.5
4A
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
4B
French Press
3
6-10 reps
RPE 8
5A
Cable Crunch
3
8-12 reps
RPE 9
5B
Face Pull
3
8-12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
4-8 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Skull Crusher
3
10-15 reps
RPE 8
3C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Neck Curl
2
10-15 reps
RPE 7.5
4B
Neck Extension
2
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
4-8 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Skull Crusher
3
10-15 reps
RPE 8
3C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Neck Curl
2
10-15 reps
RPE 7.5
4B
Neck Extension
2
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
4-8 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Skull Crusher
3
10-15 reps
RPE 8
3C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Neck Curl
2
10-15 reps
RPE 7.5
4B
Neck Extension
2
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
4-8 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Skull Crusher
3
10-15 reps
RPE 8
3C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Neck Curl
2
10-15 reps
RPE 7.5
4B
Neck Extension
2
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
4-8 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Skull Crusher
3
10-15 reps
RPE 8
3C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Neck Curl
2
10-15 reps
RPE 7.5
4B
Neck Extension
2
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
4-8 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Skull Crusher
3
10-15 reps
RPE 8
3C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Neck Curl
2
10-15 reps
RPE 7.5
4B
Neck Extension
2
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
4-8 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Skull Crusher
3
10-15 reps
RPE 8
3C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Neck Curl
2
10-15 reps
RPE 7.5
4B
Neck Extension
2
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
4-8 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Skull Crusher
3
10-15 reps
RPE 8
3C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Neck Curl
2
10-15 reps
RPE 7.5
4B
Neck Extension
2
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
4-8 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Skull Crusher
3
10-15 reps
RPE 8
3C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4A
Neck Curl
2
10-15 reps
RPE 7.5
4B
Neck Extension
2
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
4-8 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
2B
Skull Crusher
3
10-15 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3A
Neck Curl
2
10-15 reps
RPE 7.5
3B
Neck Extension
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Front Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8
5
Hamstring Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
5
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
4
Leg Press
4
15 reps
RPE 8
5
Hamstring Curl
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
78%
2
Front Squat (Barbell)
8
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
6
5 reps
RPE 8
4
Leg Press
5
12 reps
RPE 8
5
Hamstring Curl
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
83%
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
5
4 reps
RPE 8
4
Leg Press
4
12 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3+ reps
88%
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Front Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8
5
Hamstring Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
5
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
4
Leg Press
4
15 reps
RPE 8
5
Hamstring Curl
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
78%
2
Front Squat (Barbell)
8
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
6
5 reps
RPE 8
4
Leg Press
5
12 reps
RPE 8
5
Hamstring Curl
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
83%
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
5
4 reps
RPE 8
4
Leg Press
4
12 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3+ reps
88%
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hamstring Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
8
4 reps
80%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8-9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4C
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5A
Face Pull
3
8-12 reps
RPE 8
5B
Cable Crunch
3
8-12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
8
4 reps
80%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8-9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4C
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5A
Face Pull
3
8-12 reps
RPE 8
5B
Cable Crunch
3
8-12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
8
4 reps
80%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8-9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4C
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5A
Face Pull
3
8-12 reps
RPE 8
5B
Cable Crunch
3
8-12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
8
4 reps
80%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8-9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4C
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5A
Face Pull
3
8-12 reps
RPE 8
5B
Cable Crunch
3
8-12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
8
4 reps
80%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8-9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4C
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5A
Face Pull
3
8-12 reps
RPE 8
5B
Cable Crunch
3
8-12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
8
4 reps
80%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8-9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4C
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5A
Face Pull
3
8-12 reps
RPE 8
5B
Cable Crunch
3
8-12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
8
4 reps
80%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8-9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4C
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5A
Face Pull
3
8-12 reps
RPE 8
5B
Cable Crunch
3
8-12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
8
4 reps
80%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8-9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4C
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5A
Face Pull
3
8-12 reps
RPE 8
5B
Cable Crunch
3
8-12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
8
4 reps
80%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8-9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4C
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5A
Face Pull
3
8-12 reps
RPE 8
5B
Cable Crunch
3
8-12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Bent Over Row (Barbell)
4
6 reps
RPE 8-9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4C
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5A
Face Pull
3
8-12 reps
RPE 8
5B
Cable Crunch
3
8-12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
3 reps
85%
1B
Pull-Up (Bodyweight)
10
2 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Katana Extension
3
10-15 reps
RPE 8
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8
5A
Neck Curl
3
10-15 reps
RPE 8
5B
Neck Extension
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
3 reps
85%
1B
Pull-Up (Bodyweight)
10
2 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Katana Extension
3
10-15 reps
RPE 8
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8
5A
Neck Curl
3
10-15 reps
RPE 8
5B
Neck Extension
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
3 reps
85%
1B
Pull-Up (Bodyweight)
10
2 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Katana Extension
3
10-15 reps
RPE 8
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8
5A
Neck Curl
3
10-15 reps
RPE 8
5B
Neck Extension
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
3 reps
85%
1B
Pull-Up (Bodyweight)
10
2 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Katana Extension
3
10-15 reps
RPE 8
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8
5A
Neck Curl
3
10-15 reps
RPE 8
5B
Neck Extension
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
3 reps
85%
1B
Pull-Up (Bodyweight)
10
2 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Katana Extension
3
10-15 reps
RPE 8
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8
5A
Neck Curl
3
10-15 reps
RPE 8
5B
Neck Extension
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
3 reps
85%
1B
Pull-Up (Bodyweight)
10
2 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Katana Extension
3
10-15 reps
RPE 8
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8
5A
Neck Curl
3
10-15 reps
RPE 8
5B
Neck Extension
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
3 reps
85%
1B
Pull-Up (Bodyweight)
10
2 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Katana Extension
3
10-15 reps
RPE 8
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8
5A
Neck Curl
3
10-15 reps
RPE 8
5B
Neck Extension
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
3 reps
85%
1B
Pull-Up (Bodyweight)
10
2 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Katana Extension
3
10-15 reps
RPE 8
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8
5A
Neck Curl
3
10-15 reps
RPE 8
5B
Neck Extension
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
3 reps
85%
1B
Pull-Up (Bodyweight)
10
2 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Katana Extension
3
10-15 reps
RPE 8
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8
5A
Neck Curl
3
10-15 reps
RPE 8
5B
Neck Extension
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 7.5
1B
Dip (Bodyweight)
3
AMRAP
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Katana Extension
3
10-15 reps
RPE 8
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8
5A
Neck Curl
3
10-15 reps
RPE 8
5B
Neck Extension
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
65%
3
Good Morning
3
8 reps
RPE 8
4A
Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Back Extension (Weighted)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Deadlift (Barbell)
4
6 reps
70%
3
Good Morning
4
8 reps
RPE 8
4A
Lunge (Dumbbell)
4
10 reps
RPE 8
4B
Back Extension (Weighted)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
5
5 reps
75%
3
Good Morning
5
6 reps
RPE 8
4A
Lunge (Dumbbell)
5
10 reps
RPE 8
4B
Back Extension (Weighted)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Deadlift (Barbell)
4
4 reps
80%
3
Good Morning
3
6 reps
RPE 8
4A
Lunge (Dumbbell)
4
8 reps
RPE 8
4B
Back Extension (Weighted)
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Deadlift (Barbell)
3
3 reps
85%
3
Good Morning
3
5 reps
RPE 8
4A
Lunge (Dumbbell)
3
8 reps
RPE 8
4B
Back Extension (Weighted)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
65%
3
Good Morning
3
8 reps
RPE 8
4A
Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Back Extension (Weighted)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Deadlift (Barbell)
4
6 reps
70%
3
Good Morning
4
8 reps
RPE 8
4A
Lunge (Dumbbell)
4
10 reps
RPE 8
4B
Back Extension (Weighted)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
5
5 reps
75%
3
Good Morning
5
6 reps
RPE 8
4A
Lunge (Dumbbell)
5
10 reps
RPE 8
4B
Back Extension (Weighted)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Deadlift (Barbell)
4
4 reps
80%
3
Good Morning
3
6 reps
RPE 8
4A
Lunge (Dumbbell)
4
8 reps
RPE 8
4B
Back Extension (Weighted)
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Deadlift (Barbell)
3
3 reps
85%
3
Good Morning
3
5 reps
RPE 8
4A
Lunge (Dumbbell)
3
8 reps
RPE 8
4B
Back Extension (Weighted)
3
8 reps
RPE 8
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
4-8 Reps
@8
3A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Skull Crusher
3 Sets
10-15 Reps
@8
3C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Neck Curl
2 Sets
10-15 Reps
@7.5
4B
Neck Extension
2 Sets
10-15 Reps
@7.5
Day 5
1A
Bench Press (Barbell)
10 Sets
3 Reps
85%
1B
Pull-Up (Bodyweight)
10 Sets
2 Reps
@6.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Katana Extension
3 Sets
10-15 Reps
@8
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8
5A
Neck Curl
3 Sets
10-15 Reps
@8
5B
Neck Extension
3 Sets
10-15 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Bench Press (Barbell)
8 Sets
4 Reps
80%
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8-9
4A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
4C
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
5A
Face Pull
3 Sets
8-12 Reps
@8
5B
Cable Crunch
3 Sets
8-12 Reps
@8
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
5 Reps
@10
2
Deadlift (Barbell)
3 Sets
6 Reps
65%
3
Good Morning
3 Sets
8 Reps
@8
4A
Lunge (Dumbbell)
3 Sets
12 Reps
@8
4B
Back Extension (Weighted)
3 Sets
12 Reps
@8
Day 1
1
Pull-Up (Weighted)
3 Sets
6 Reps
@8
2
Bench Press (Barbell)
6 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@8.5
4A
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8
4B
French Press
3 Sets
6-10 Reps
@8
5A
Cable Crunch
3 Sets
8-12 Reps
@9
5B
Face Pull
3 Sets
8-12 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Front Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
4
Leg Press
3 Sets
15 Reps
@8
5
Hamstring Curl
3 Sets
15 Reps
@8