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Barbell Barbie

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3 athletes joined

Program Description

A girl trying to be as strong as a man while also still being scared of the gym :)

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 25, 2024 01:19
  • Last Edited
    May 07, 2024 10:27
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
8 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
6 reps
3 reps
6 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
6 reps
3 reps
1 reps
3 reps
6 reps
RPE 7
RPE 8.5
RPE 10
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
6 reps
6 reps
3 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 8
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
6 reps
3 reps
6 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
6 reps
3 reps
1 reps
3 reps
6 reps
RPE 7
RPE 8.5
RPE 10
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
6 reps
3 reps
6 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
8 reps
8 reps
8 reps
6 reps
3 reps
1 reps
3 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 10
RPE 8.5
RPE 7
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
6 reps
3 reps
6 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
6 reps
3 reps
6 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
6 reps
3 reps
6 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
6 reps
3 reps
1 reps
3 reps
6 reps
RPE 8
RPE 9
RPE 10
RPE 8.5
RPE 7
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Skull Crusher
4
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5B
Front Raise
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8 reps
6 reps
3 reps
RPE 6.5
RPE 7
RPE 8
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8 reps
6 reps
3 reps
RPE 6.5
RPE 7
RPE 8
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
6 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
8 reps
6 reps
3 reps
1 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
8 reps
6 reps
3 reps
1 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
3 reps
1 reps
6 reps
8 reps
RPE 6.5
RPE 8
RPE 10
RPE 7
RPE 6.5
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
8 reps
6 reps
3 reps
1 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
8 reps
6 reps
3 reps
1 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
6 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
8 reps
6 reps
3 reps
1 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
8 reps
6 reps
3 reps
1 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
6 reps
3 reps
3 reps
1 reps
6 reps
8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
RPE 7
RPE 6.5
2
Goblet Squat
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Calf Raise
1
AMRAP
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
2
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Bicep Curl (EZ Bar)
3
21 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Bicep Curl (Cable)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 reps
6 reps
3 reps
RPE 6.5
RPE 8
RPE 9
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 8
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
6 reps
3 reps
8 reps
RPE 8
RPE 9
RPE 7
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2
1
8 reps
8 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
3 reps
RPE 7
RPE 8
RPE 9
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2
1
8 reps
8 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
6 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
3 reps
RPE 7
RPE 7.5
RPE 8
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
3 reps
RPE 6.5
RPE 7
RPE 8.5
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
3 reps
RPE 6.5
RPE 7
RPE 8
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
6 reps
3 reps
1 reps
3 reps
RPE 7
RPE 9
RPE 10
RPE 8
2
around the world
3
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Face Pull
4
8 reps
RPE 8
5
Lat Pull Over
4
8 reps
RPE 8
6
Seated Row (Machine)
4
8 reps
RPE 8
7
Chin-Up (Assisted)
1
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Glute Kickback (Cable)
4
8 reps
RPE 8
7
Seated Hamstring Curl
4
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Bicep Curl (EZ Bar)
3 Sets
21 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@7
@8
6
Face Pull
4 Sets
8 Reps
@8
7
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
8 Reps
6 Reps
3 Reps
@6.5
@8
@9
2
around the world
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Face Pull
4 Sets
8 Reps
@8
5
Lat Pull Over
4 Sets
8 Reps
@8
6
Seated Row (Machine)
4 Sets
8 Reps
@8
7
Chin-Up (Assisted)
1 Set
AMRAP
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@7.5
@6.5
2
Squat (Barbell)
4 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
6
Glute Kickback (Cable)
4 Sets
8 Reps
@8
7
Seated Hamstring Curl
4 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
3 Reps
@6.5
@7
@8
2
Goblet Squat
4 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Standing Calf Raise
1 Set
AMRAP
@7
5
Leg Extension
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
3 Reps
@6
@7
@8
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
3
Skull Crusher
4 Sets
8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5B
Front Raise
4 Sets
8 Reps
@8
6
Chest Fly (Machine)
4 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@8