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D.R.E.V

by Drev
1 athletes joined

Program Description

Build strength ⭐

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2024 10:47
  • Last Edited
    Jun 26, 2024 03:00

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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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Hack Squat
3
15 reps
RPE 7.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Lying Leg Curl
3
15 reps
RPE 7.5
6
Single Leg Press
3
16 reps
RPE 7.5
7
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 7.5
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
9
Hammer Curl
3
15 reps
RPE 7.5
10
Russian Twist (Dumbbell)
3
16 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7.5
5
Seated Row (Cable)
3
15 reps
RPE 7.5
6
High Row
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
20 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Chest Press (Machine)
3
15 reps
RPE 7.5
4
Incline Bench Press (Barbell)
3
15 reps
RPE 7.5
5
Standing Pullover (Cable)
3
15 reps
RPE 7.5
6
Front Raise
3
15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
8A
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
8B
Push Up
3
10 reps
RPE 7.5
8C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Seated Row (Cable)
3 Sets
15 Reps
@7.5
6
High Row
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
20 Reps
@7.5
8
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
3
Hack Squat
3 Sets
15 Reps
@7.5
4
Leg Extension
3 Sets
15 Reps
@7.5
5
Lying Leg Curl
3 Sets
15 Reps
@7.5
6
Single Leg Press
3 Sets
16 Reps
@7.5
7
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
@7.5
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
9
Hammer Curl
3 Sets
15 Reps
@7.5
10
Russian Twist (Dumbbell)
3 Sets
16 Reps
@7.5
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Chest Press (Machine)
3 Sets
15 Reps
@7.5
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@7.5
5
Standing Pullover (Cable)
3 Sets
15 Reps
@7.5
6
Front Raise
3 Sets
15 Reps
@7.5
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
8B
Push Up
3 Sets
10 Reps
@7.5
8C
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5