Program Description
Dont Follow this
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Powerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedSep 16, 2024 10:11
- Last EditedOct 03, 2024 09:35
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
3
5 reps
5 reps
85%
80%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
85%
80%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
85%
80%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
82%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
86%
81%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
86%
81%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
86%
81%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
86%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
88%
83%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
88%
83%
2
Bench Press (Paused)
3
7 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
8 reps
RPE 7.5
4
Chest Fly (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
2
8 reps
58%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
86%
2
Deadlift (Paused)
2
8 reps
59%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87%
2
Deadlift (Paused)
2
8 reps
60%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
88%
2
Deadlift (Paused)
2
8 reps
61%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
2
8 reps
58%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87%
2
Deadlift (Paused)
2
8 reps
61%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
89%
2
Deadlift (Paused)
2
8 reps
62%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Deadlift (Paused)
2
8 reps
63%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
3 reps
95%
91%
2
Deadlift (Paused)
2
8 reps
64%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
2
8 reps
58%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
92%
2
Deadlift (Paused)
2
8 reps
64%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
3 reps
95%
90%
2
Deadlift (Paused)
2
8 reps
65%
3
T-Bar Row
3
10 reps
RPE 7
4
Lat Pulldown
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
7 reps
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Bicep Curl (EZ Bar)
5
8 reps
RPE 7
5
Lateral Raise (Machine)
1
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
87%
2
Squat (Paused)
3
5 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
87%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
87%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
87%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
88%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
88%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
90%
85%
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Leg Curl
1
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
8 reps
8 reps
72%
70%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
72%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
8 reps
8 reps
73%
70%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
72%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
8 reps
8 reps
73%
72%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
73%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
8 reps
8 reps
74%
72%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
70%
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)3 Sets
3 Reps
85%
2
Deadlift (Paused)2 Sets
8 Reps
58%
3
T-Bar Row3 Sets
10 Reps
@7
4
Lat Pulldown3 Sets
7 Reps
@8
Day 3
1
Bench Press (Close Grip)4 Sets
8 Reps
@8
2
Skull Crusher (Barbell)3 Sets
7 Reps
@8
3
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@7.5
4
Bicep Curl (EZ Bar)5 Sets
8 Reps
@7
5
Lateral Raise (Machine)1 Set
12 Reps
@8
Day 5
1
Squat (Barbell)3 Sets
5 Reps
85%
2
Squat (Paused)1 Set
2 Sets
5 Reps
5 Reps
@7.5
-
3
Romanian Deadlift (Barbell)2 Sets
2 Sets
6 Reps
6 Reps
@8.5
@8
4
Leg Press3 Sets
8 Reps
@8
5
Leg Curl1 Set
12 Reps
@8
Day 6
1
Larsen Press (Barbell)4 Sets
8 Reps
70%
2
Overhead Press (Barbell)3 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@7.5
4
Single Arm Tricep Extension (Cable)4 Sets
12 Reps
@7.5
Day 1
1
Bench Press (Barbell)2 Sets
3 Sets
5 Reps
5 Reps
85%
80%
2
Bench Press (Paused)3 Sets
7 Reps
@6.5
3
Incline Chest Press (Machine)3 Sets
8 Reps
@7.5
4
Chest Fly (Cable)3 Sets
10 Reps
@8
Day 4
1
Run1 Set
30 mins
@6
Day 7
1
Run1 Set
30 mins
@6