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Wizard Slayer (Upper, Lower, Arms, Full body)

by Filip J.

Program Description

This program is designed for both novice and experienced lifters that want to increase muscle size and strength in all exercises and muscle groups. Program consists of 4 days, upper, legs, arms and one full body day. Selected volume is for the start of the program, but stronger and more advanced lifters can increase volume if needed.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2025 02:15
  • Last Edited
    Jan 22, 2025 07:38
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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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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Underhand Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Dumbbell Row
2
12 reps
RPE 9
5
Behind-the-Neck Push Press
3
10 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Underhand Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Dumbbell Row
2
12 reps
RPE 9
5
Behind-the-Neck Push Press
3
10 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Underhand Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Dumbbell Row
2
12 reps
RPE 9
5
Behind-the-Neck Push Press
3
10 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Underhand Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Dumbbell Row
2
12 reps
RPE 9
5
Behind-the-Neck Push Press
3
10 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Underhand Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Dumbbell Row
2
12 reps
RPE 9
5
Behind-the-Neck Push Press
3
10 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Underhand Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Dumbbell Row
2
12 reps
RPE 9
5
Behind-the-Neck Push Press
3
10 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Underhand Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Dumbbell Row
2
12 reps
RPE 9
5
Behind-the-Neck Push Press
3
10 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Underhand Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Dumbbell Row
2
12 reps
RPE 9
5
Behind-the-Neck Push Press
3
10 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Underhand Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Dumbbell Row
2
12 reps
RPE 9
5
Behind-the-Neck Push Press
3
10 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Underhand Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Dumbbell Row
2
12 reps
RPE 9
5
Behind-the-Neck Push Press
3
10 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Underhand Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Dumbbell Row
2
12 reps
RPE 9
5
Behind-the-Neck Push Press
3
10 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Underhand Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Dumbbell Row
2
12 reps
RPE 9
5
Behind-the-Neck Push Press
3
10 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Underhand Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Dumbbell Row
2
12 reps
RPE 9
5
Behind-the-Neck Push Press
3
10 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Underhand Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Dumbbell Row
2
12 reps
RPE 9
5
Behind-the-Neck Push Press
3
10 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Underhand Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Dumbbell Row
2
12 reps
RPE 9
5
Behind-the-Neck Push Press
3
10 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Underhand Lat Pulldown
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Dumbbell Row
2
12 reps
RPE 9
5
Behind-the-Neck Push Press
3
10 reps
RPE 9
6
Reverse Pec Deck
3
15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
2
Dip (Weighted)
2
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Skull Crusher
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
2
Dip (Weighted)
2
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Skull Crusher
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
2
Dip (Weighted)
2
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Skull Crusher
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
2
Dip (Weighted)
2
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Skull Crusher
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
2
Dip (Weighted)
2
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Skull Crusher
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
2
Dip (Weighted)
2
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Skull Crusher
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
2
Dip (Weighted)
2
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Skull Crusher
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
2
Dip (Weighted)
2
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Skull Crusher
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
2
Dip (Weighted)
2
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Skull Crusher
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
2
Dip (Weighted)
2
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Skull Crusher
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
2
Dip (Weighted)
2
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Skull Crusher
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
2
Dip (Weighted)
2
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Skull Crusher
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
2
Dip (Weighted)
2
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Skull Crusher
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
2
Dip (Weighted)
2
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Skull Crusher
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
2
Dip (Weighted)
2
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Skull Crusher
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
8 reps
RPE 9
2
Dip (Weighted)
2
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Skull Crusher
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Belt Squat
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Pull-Up (Weighted)
3
10 reps
RPE 9
5
Upright Row (Barbell)
3
10 reps
RPE 9
6
Dumbbell Bench Pullover
3
12 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 9
8
Back Extension (Weighted)
2
15 reps
RPE 9
9
Hanging Leg Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Belt Squat
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Pull-Up (Weighted)
3
10 reps
RPE 9
5
Upright Row (Barbell)
3
10 reps
RPE 9
6
Dumbbell Bench Pullover
3
12 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 9
8
Back Extension (Weighted)
2
15 reps
RPE 9
9
Hanging Leg Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Belt Squat
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Pull-Up (Weighted)
3
10 reps
RPE 9
5
Upright Row (Barbell)
3
10 reps
RPE 9
6
Dumbbell Bench Pullover
3
12 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 9
8
Back Extension (Weighted)
2
15 reps
RPE 9
9
Hanging Leg Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Belt Squat
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Pull-Up (Weighted)
3
10 reps
RPE 9
5
Upright Row (Barbell)
3
10 reps
RPE 9
6
Dumbbell Bench Pullover
3
12 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 9
8
Back Extension (Weighted)
2
15 reps
RPE 9
9
Hanging Leg Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Belt Squat
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Pull-Up (Weighted)
3
10 reps
RPE 9
5
Upright Row (Barbell)
3
10 reps
RPE 9
6
Dumbbell Bench Pullover
3
12 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 9
8
Back Extension (Weighted)
2
15 reps
RPE 9
9
Hanging Leg Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Belt Squat
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Pull-Up (Weighted)
3
10 reps
RPE 9
5
Upright Row (Barbell)
3
10 reps
RPE 9
6
Dumbbell Bench Pullover
3
12 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 9
8
Back Extension (Weighted)
2
15 reps
RPE 9
9
Hanging Leg Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Belt Squat
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Pull-Up (Weighted)
3
10 reps
RPE 9
5
Upright Row (Barbell)
3
10 reps
RPE 9
6
Dumbbell Bench Pullover
3
12 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 9
8
Back Extension (Weighted)
2
15 reps
RPE 9
9
Hanging Leg Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Belt Squat
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Pull-Up (Weighted)
3
10 reps
RPE 9
5
Upright Row (Barbell)
3
10 reps
RPE 9
6
Dumbbell Bench Pullover
3
12 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 9
8
Back Extension (Weighted)
2
15 reps
RPE 9
9
Hanging Leg Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Belt Squat
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Pull-Up (Weighted)
3
10 reps
RPE 9
5
Upright Row (Barbell)
3
10 reps
RPE 9
6
Dumbbell Bench Pullover
3
12 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 9
8
Back Extension (Weighted)
2
15 reps
RPE 9
9
Hanging Leg Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Belt Squat
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Pull-Up (Weighted)
3
10 reps
RPE 9
5
Upright Row (Barbell)
3
10 reps
RPE 9
6
Dumbbell Bench Pullover
3
12 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 9
8
Back Extension (Weighted)
2
15 reps
RPE 9
9
Hanging Leg Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Belt Squat
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Pull-Up (Weighted)
3
10 reps
RPE 9
5
Upright Row (Barbell)
3
10 reps
RPE 9
6
Dumbbell Bench Pullover
3
12 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 9
8
Back Extension (Weighted)
2
15 reps
RPE 9
9
Hanging Leg Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Belt Squat
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Pull-Up (Weighted)
3
10 reps
RPE 9
5
Upright Row (Barbell)
3
10 reps
RPE 9
6
Dumbbell Bench Pullover
3
12 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 9
8
Back Extension (Weighted)
2
15 reps
RPE 9
9
Hanging Leg Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Belt Squat
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Pull-Up (Weighted)
3
10 reps
RPE 9
5
Upright Row (Barbell)
3
10 reps
RPE 9
6
Dumbbell Bench Pullover
3
12 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 9
8
Back Extension (Weighted)
2
15 reps
RPE 9
9
Hanging Leg Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Belt Squat
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Pull-Up (Weighted)
3
10 reps
RPE 9
5
Upright Row (Barbell)
3
10 reps
RPE 9
6
Dumbbell Bench Pullover
3
12 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 9
8
Back Extension (Weighted)
2
15 reps
RPE 9
9
Hanging Leg Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Belt Squat
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Pull-Up (Weighted)
3
10 reps
RPE 9
5
Upright Row (Barbell)
3
10 reps
RPE 9
6
Dumbbell Bench Pullover
3
12 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 9
8
Back Extension (Weighted)
2
15 reps
RPE 9
9
Hanging Leg Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Belt Squat
3
10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
4
Pull-Up (Weighted)
3
10 reps
RPE 9
5
Upright Row (Barbell)
3
10 reps
RPE 9
6
Dumbbell Bench Pullover
3
12 reps
RPE 9
7
Hammer Curl
3
12 reps
RPE 9
8
Back Extension (Weighted)
2
15 reps
RPE 9
9
Hanging Leg Raise
2
15 reps
RPE 9
Week 1
1 / 16 Weeks
Day 4
1
Deadlift (Barbell)
1 Set
5 Reps
@9
2
Belt Squat
3 Sets
10 Reps
@9
3
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@9
4
Pull-Up (Weighted)
3 Sets
10 Reps
@9
5
Upright Row (Barbell)
3 Sets
10 Reps
@9
6
Dumbbell Bench Pullover
3 Sets
12 Reps
@9
7
Hammer Curl
3 Sets
12 Reps
@9
8
Back Extension (Weighted)
2 Sets
15 Reps
@9
9
Hanging Leg Raise
2 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Underhand Lat Pulldown
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
4
Dumbbell Row
2 Sets
12 Reps
@9
5
Behind-the-Neck Push Press
3 Sets
10 Reps
@9
6
Reverse Pec Deck
3 Sets
15 Reps
@9
7
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
Day 3
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
8 Reps
@9
2
Dip (Weighted)
2 Sets
10 Reps
@9
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
4
Skull Crusher
3 Sets
10 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9
6
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@9
7
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
Day 2
1
High Bar Squat (Barbell)
3 Sets
10 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Lying Leg Curl
3 Sets
12 Reps
@9
5
Standing Calf Raise
4 Sets
20 Reps
@10
6
Decline Sit Up (Weighted)
3 Sets
15 Reps
@9