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Alex Leonidas Novice Program (AlphaDestiny)

by Dar-El
32 athletes joined

Program Description

This is a novice program designed for first year lifters. If you cannot bench 225×5, squat 315×5, and deadlift 405×5, then you are probably a novice lifter. A simple way to assess your training level is if you can still make linear progress workout to workout. If the answer is yes, then you’re a novice lifter. This means you must build your foundation with a simple program like this. So check your ego at the door, and prepare to make the best gains of your entire life.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 04, 2024 06:45
  • Last Edited
    Feb 19, 2025 11:58
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Box Squat (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
2
Overhead Press (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Trap Bar Deadlift
2 Sets
4-6 Reps
@8
4
Bench Press (Close Grip)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Chin-Up (Weighted)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@8
@9
6
Plank (Weighted)
3 Sets
1 mins
@9
Day 1
1
Box Squat (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
2
Floor Press (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Pendlay Row
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
4
Tricep Extension (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
5
Preacher Curl (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
6
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
7
Plank (Weighted)
3 Sets
1 mins
-
Day 3
1
Box Squat (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
2
Floor Press (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Pendlay Row
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
4
Tricep Extension (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
5
Preacher Curl (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
6
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
7
Plank (Weighted)
3 Sets
1 mins
-