logo
BoostcampPNG

Bullmastiff X Gzclp X Cutting

by Sergio Lacayo
1 athletes joined

Program Description

Remain as much muscle as possible during a cut while being cautious with fatigue. I grabbed ideas from bullmastiff and gzclp for main lifts and accessories, while under a calorie deficit you won't increase 65% of your 1RM, however the way to progress and make it challenging is to add reps in the main lift. For accesories like GZCLP 3rd set is to failure, once you hit 25 increase weight, here you can add weight since accesories are not as taxing as SBDO. Rest For main lift 3-5 min Secondary 2-3 min Accessories 60-90 sec

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 17, 2024 09:05
  • Last Edited
    Feb 19, 2025 11:28
BlogBannerPC
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
BlogBannerPC
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
6 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
10 reps
-
5
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
6
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
7
Back Extension
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
10 reps
-
5
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
6
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
7
Back Extension
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
10 reps
-
5
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
6
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
7
Back Extension
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
10 reps
-
5
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
6
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
7
Back Extension
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
10 reps
-
5
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
6
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
7
Back Extension
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
10 reps
-
5
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
6
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
7
Back Extension
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
10 reps
-
5
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
6
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
7
Back Extension
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
10 reps
-
5
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
6
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
7
Back Extension
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
10 reps
-
5
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
6
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
7
Back Extension
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
10 reps
-
5
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
6
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
7
Back Extension
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
10 reps
-
5
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
6
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
7
Back Extension
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
10 reps
-
5
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
6
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
7
Back Extension
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
RPE 6.5
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
4
10 reps
-
8
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
RPE 6.5
3
Pull-Up (Weighted)
1
50 reps
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
4
10 reps
-
8
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
RPE 6.5
3
Pull-Up (Weighted)
1
50 reps
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
4
10 reps
-
8
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
RPE 6.5
3
Pull-Up (Weighted)
1
50 reps
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
4
10 reps
-
8
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
RPE 6.5
3
Pull-Up (Weighted)
1
50 reps
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
4
10 reps
-
8
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
RPE 6.5
3
Pull-Up (Weighted)
1
50 reps
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
4
10 reps
-
8
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
RPE 6.5
3
Pull-Up (Weighted)
1
50 reps
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
4
10 reps
-
8
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
RPE 6.5
3
Pull-Up (Weighted)
1
50 reps
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
4
10 reps
-
8
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
RPE 6.5
3
Pull-Up (Weighted)
1
50 reps
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
4
10 reps
-
8
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
RPE 6.5
3
Pull-Up (Weighted)
1
50 reps
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
4
10 reps
-
8
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
RPE 6.5
3
Pull-Up (Weighted)
1
50 reps
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
4
10 reps
-
8
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
RPE 6.5
3
Pull-Up (Weighted)
1
50 reps
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
4
10 reps
-
8
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
10 reps
6 reps
-
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Pec Deck (Machine)
2
1
15 reps
25 reps
-
RPE 10
5
Standing Calf Raise
2
1
15 reps
25 reps
-
RPE 10
6
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
7
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
10 reps
6 reps
-
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
2
1
15 reps
25 reps
-
RPE 10
5
Standing Calf Raise
2
1
15 reps
25 reps
-
RPE 10
6
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
7
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
10 reps
6 reps
-
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
2
1
15 reps
25 reps
-
RPE 10
5
Standing Calf Raise
2
1
15 reps
25 reps
-
RPE 10
6
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
7
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
10 reps
6 reps
-
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
2
1
15 reps
25 reps
-
RPE 10
5
Standing Calf Raise
2
1
15 reps
25 reps
-
RPE 10
6
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
7
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
10 reps
6 reps
-
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
2
1
15 reps
25 reps
-
RPE 10
5
Standing Calf Raise
2
1
15 reps
25 reps
-
RPE 10
6
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
7
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
10 reps
6 reps
-
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
2
1
15 reps
25 reps
-
RPE 10
5
Standing Calf Raise
2
1
15 reps
25 reps
-
RPE 10
6
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
7
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
10 reps
6 reps
-
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
2
1
15 reps
25 reps
-
RPE 10
5
Standing Calf Raise
2
1
15 reps
25 reps
-
RPE 10
6
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
7
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
10 reps
6 reps
-
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
2
1
15 reps
25 reps
-
RPE 10
5
Standing Calf Raise
2
1
15 reps
25 reps
-
RPE 10
6
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
7
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
10 reps
6 reps
-
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
2
1
15 reps
25 reps
-
RPE 10
5
Standing Calf Raise
2
1
15 reps
25 reps
-
RPE 10
6
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
7
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
10 reps
6 reps
-
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
2
1
15 reps
25 reps
-
RPE 10
5
Standing Calf Raise
2
1
15 reps
25 reps
-
RPE 10
6
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
7
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
10 reps
6 reps
-
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
2
1
15 reps
25 reps
-
RPE 10
5
Standing Calf Raise
2
1
15 reps
25 reps
-
RPE 10
6
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
7
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
10 reps
6 reps
-
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
2
1
15 reps
25 reps
-
RPE 10
5
Standing Calf Raise
2
1
15 reps
25 reps
-
RPE 10
6
Bicep Curl (Barbell)
2
1
15 reps
25 reps
-
RPE 10
7
Hammer Curl
2
1
15 reps
25 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
6 reps
-
RPE 10
2
Squat (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
9
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
6 reps
-
RPE 10
2
Squat (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
1
5 reps
10 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
9
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
6 reps
-
RPE 10
2
Squat (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
1
5 reps
10 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
9
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
6 reps
-
RPE 10
2
Squat (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
1
5 reps
10 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
9
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
6 reps
-
RPE 10
2
Squat (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
1
5 reps
10 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
9
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
6 reps
-
RPE 10
2
Squat (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
1
5 reps
10 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
9
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
6 reps
-
RPE 10
2
Squat (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
1
5 reps
10 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
9
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
6 reps
-
RPE 10
2
Squat (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
1
5 reps
10 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
9
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
6 reps
-
RPE 10
2
Squat (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
1
5 reps
10 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
9
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
6 reps
-
RPE 10
2
Squat (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
1
5 reps
10 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
9
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
6 reps
-
RPE 10
2
Squat (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
1
5 reps
10 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
9
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
6 reps
-
RPE 10
2
Squat (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
1
5 reps
10 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
5
Shrug (Dumbbell)
2
1
15 reps
25 reps
-
RPE 10
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
RPE 10
7
Seated Calf Raise
2
1
15 reps
25 reps
-
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
-
RPE 10
9
Abs Crunch (Bodyweight)
2
1
15 reps
25 reps
-
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
6 Reps
-
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
4
Standing Calf Raise
4 Sets
10 Reps
-
5
Bicep Curl (Barbell)
2 Sets
1 Set
15 Reps
25 Reps
-
@10
6
Hammer Curl
2 Sets
1 Set
15 Reps
25 Reps
-
@10
7
Back Extension
2 Sets
1 Set
15 Reps
25 Reps
-
@10
8
Leg Extension
2 Sets
1 Set
15 Reps
25 Reps
-
@10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
10 Reps
6 Reps
-
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
@6.5
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
25 Reps
-
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
15 Reps
25 Reps
-
@10
6
Tricep Extension (Cable)
2 Sets
1 Set
15 Reps
25 Reps
-
@10
7
Seated Calf Raise
4 Sets
10 Reps
-
8
Abs Crunch (Bodyweight)
2 Sets
1 Set
15 Reps
25 Reps
-
@10
Day 3
1
Deadlift (Paused)
1 Set
2 Sets
10 Reps
6 Reps
-
@10
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
4
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
25 Reps
-
@10
5
Standing Calf Raise
2 Sets
1 Set
15 Reps
25 Reps
-
@10
6
Bicep Curl (Barbell)
2 Sets
1 Set
15 Reps
25 Reps
-
@10
7
Hammer Curl
2 Sets
1 Set
15 Reps
25 Reps
-
@10
Day 4
1
Overhead Press (Barbell)
1 Set
2 Sets
10 Reps
6 Reps
-
@10
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
25 Reps
-
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
15 Reps
25 Reps
-
@10
6
Tricep Extension (Cable)
2 Sets
1 Set
15 Reps
25 Reps
-
@10
7
Seated Calf Raise
2 Sets
1 Set
15 Reps
25 Reps
-
@10
8
Leg Extension
2 Sets
1 Set
15 Reps
25 Reps
-
@10
9
Abs Crunch (Bodyweight)
2 Sets
1 Set
15 Reps
25 Reps
-
@10