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Doan Spring Program

by Jared Doan

Program Description

Mix of Strength on Squat + Bench and Hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 19, 2024 11:37
  • Last Edited
    Sep 01, 2024 02:12

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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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
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Dumbbell)
1
2
8-12 reps
8-12 reps
-
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
8-12 reps
RPE 8
7
Shoulder Press (Machine)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Squat (Paused)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8.5
5
Leg Extension
3
8-10 reps
RPE 9
6
Lateral Raise (Machine)
3
8-12 reps
RPE 9
7
Shoulder Press (Machine)
3
1
5-8 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Squat (Paused)
4
5-8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
8-12 reps
RPE 8
7
Shoulder Press (Machine)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Squat (Paused)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8.5
5
Leg Extension
3
8-10 reps
RPE 9
6
Lateral Raise (Machine)
3
8-12 reps
RPE 9
7
Shoulder Press (Machine)
3
1
5-8 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Squat (Paused)
4
5-8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
8-12 reps
RPE 8
7
Shoulder Press (Machine)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Squat (Paused)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8.5
5
Leg Extension
3
8-10 reps
RPE 9
6
Lateral Raise (Machine)
3
8-12 reps
RPE 9
7
Shoulder Press (Machine)
3
1
5-8 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Squat (Paused)
4
5-8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
8-12 reps
RPE 8
7
Shoulder Press (Machine)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Squat (Paused)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8.5
5
Leg Extension
3
8-10 reps
RPE 9
6
Lateral Raise (Machine)
3
8-12 reps
RPE 9
7
Shoulder Press (Machine)
3
1
5-8 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Squat (Paused)
4
5-8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
8-12 reps
RPE 8
7
Shoulder Press (Machine)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Squat (Paused)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8.5
5
Leg Extension
3
8-10 reps
RPE 9
6
Lateral Raise (Machine)
3
8-12 reps
RPE 9
7
Shoulder Press (Machine)
3
1
5-8 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Squat (Paused)
4
5-8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
8-12 reps
RPE 8
7
Shoulder Press (Machine)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
1 reps
1 reps
40%
60%
70%
80%
90%
100%
2
Squat (Paused)
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
1 reps
1 reps
40%
60%
70%
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
2
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
6-10 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
2
6-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9
6
Hammer Curl
3
8-10 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
2
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
6-10 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
2
6-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9
6
Hammer Curl
3
8-10 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
2
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
6-10 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
2
6-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9
6
Hammer Curl
3
8-10 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
2
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
6-10 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
2
6-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9
6
Hammer Curl
3
8-10 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
2
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
6-10 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
2
6-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9
6
Hammer Curl
3
8-10 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
2
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Incline EZ Bar Skullcrushers
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
3
Dip (Weighted)
2
5-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
6
Incline EZ Bar Skullcrushers
3
8-10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Incline EZ Bar Skullcrushers
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
3
Dip (Weighted)
2
5-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
6
Incline EZ Bar Skullcrushers
3
8-10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Incline EZ Bar Skullcrushers
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
3
Dip (Weighted)
2
5-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
6
Incline EZ Bar Skullcrushers
3
8-10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Incline EZ Bar Skullcrushers
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
3
Dip (Weighted)
2
5-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
6
Incline EZ Bar Skullcrushers
3
8-10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Incline EZ Bar Skullcrushers
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
3
Dip (Weighted)
2
5-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
6
Incline EZ Bar Skullcrushers
3
8-10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Incline EZ Bar Skullcrushers
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Squat (Paused)
4
5-8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
8-12 reps
RPE 8
7
Shoulder Press (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Squat (Paused)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lateral Raise (Machine)
3
8-12 reps
RPE 9
7
Shoulder Press (Machine)
3
1
5-8 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Squat (Paused)
4
5-8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
8-12 reps
RPE 8
7
Shoulder Press (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Squat (Paused)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lateral Raise (Machine)
3
8-12 reps
RPE 9
7
Shoulder Press (Machine)
3
1
5-8 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Squat (Paused)
4
5-8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
8-12 reps
RPE 8
7
Shoulder Press (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Squat (Paused)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lateral Raise (Machine)
3
8-12 reps
RPE 9
7
Shoulder Press (Machine)
3
1
5-8 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Squat (Paused)
4
5-8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
8-12 reps
RPE 8
7
Shoulder Press (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Squat (Paused)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lateral Raise (Machine)
3
8-12 reps
RPE 9
7
Shoulder Press (Machine)
3
1
5-8 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Squat (Paused)
4
5-8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
8-12 reps
RPE 8
7
Shoulder Press (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Squat (Paused)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lateral Raise (Machine)
3
8-12 reps
RPE 9
7
Shoulder Press (Machine)
3
1
5-8 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 9
2
Seated Calf Raise
3
10-15 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Squat (Paused)
4
5-8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
8-12 reps
RPE 8
7
Shoulder Press (Machine)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6-12 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9
6
Hammer Curl
3
8-10 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6-12 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9
6
Hammer Curl
3
8-10 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6-12 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9
6
Hammer Curl
3
8-10 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6-12 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9
6
Hammer Curl
3
8-10 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6-12 reps
RPE 8
4
Seated Row (Cable)
2
6-10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9
6
Hammer Curl
3
8-10 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10-15 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Preacher Curl (Barbell)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
6
Incline EZ Bar Skullcrushers
3
8-10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
3
Dip (Weighted)
2
5-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
6
Incline EZ Bar Skullcrushers
3
8-10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
6
Incline EZ Bar Skullcrushers
3
8-10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
3
Dip (Weighted)
2
5-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
6
Incline EZ Bar Skullcrushers
3
8-10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
6
Incline EZ Bar Skullcrushers
3
8-10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
3
Dip (Weighted)
2
5-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
6
Incline EZ Bar Skullcrushers
3
8-10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
6
Incline EZ Bar Skullcrushers
3
8-10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
3
Dip (Weighted)
2
5-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
6
Incline EZ Bar Skullcrushers
3
8-10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
6
Incline EZ Bar Skullcrushers
3
8-10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
3
Dip (Weighted)
2
5-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
6
Incline EZ Bar Skullcrushers
3
8-10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
6
Incline EZ Bar Skullcrushers
3
8-10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Bent Over Row (Barbell, Paused)
2 Sets
8-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@8
6
Hammer Curl
3 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Paused)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
2 Sets
6-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
6
Incline EZ Bar Skullcrushers
3 Sets
8-12 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
Day 4
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Hamstring Curl
3 Sets
8-10 Reps
@8
4
Squat (Paused)
4 Sets
5-8 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
7
Shoulder Press (Machine)
4 Sets
8-12 Reps
@8
Day 5
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell, Paused)
3 Sets
8-12 Reps
@8
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10-15 Reps
@9
6
Hammer Curl
3 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@8
Day 6
1
Bench Press (Paused)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
2 Sets
6-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8
6
Incline EZ Bar Skullcrushers
3 Sets
8-10 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@8
Day 1
1
Standing Calf Raise
3 Sets
10-15 Reps
@9
2
Seated Calf Raise
3 Sets
10-15 Reps
@8
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9.5
4
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
-
@8
5
Leg Extension
3 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
7
Shoulder Press (Machine)
4 Sets
8-12 Reps
@8