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BoostcampPNG

Dorian Yates Split Routine 1983-1985

by M T.
245 athletes joined

Program Description

For building a base of muscle. This is not an easy program. A calorie surplus is essential. You'll be going to failure a lot, so make sure you spend 5 minutes warming up and light stretching. All reps should be clean with correct technique. The first set of each exercise is lighter, performing the function of a warm-up, with the following sets taken to failure. When you can complete all reps with good form, add weight accordingly - but don't go below 6 reps. Rest periods should be no more than 90 seconds. Monday – Workout 1 Tuesday – Rest Wednesday – Workout 2 Thursday – Rest Friday – Rest Saturday – Workout 1 Sunday – Rest Monday – Workout 2 Tuesday – Rest Wednesday – Rest Thursday – Workout 1 Friday – Rest Saturday = Workout 2 Sunday – Rest

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 31, 2023 12:14
  • Last Edited
    Jan 01, 2025 04:25
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ON THE BOOSTCAMP APP FOR FREE
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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
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
2
8 reps
8 reps
RPE 7
RPE 9.5
5
Barbell Row
1
2
8+ reps
8+ reps
RPE 7
RPE 9.5
6
Deadlift (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
7
Overhead Press (Barbell)
1
2
8+ reps
8+ reps
RPE 6
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9.5
9
Lying Rear Lateral Raise
2
8+ reps
RPE 9.5
10
Abs Crunch (Bodyweight)
3
AMRAP
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 9.5
2
Hack Squat
1
2
8 reps
8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
2
8 reps
8 reps
RPE 7
RPE 9.5
4
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9.5
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 9.5
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@9.5
2
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
4
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
8
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@9.5
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
-
11
Hanging Leg Raise
3 Sets
AMRAP
-
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
3
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
5
Barbell Row
1 Set
2 Sets
8+ Reps
8+ Reps
@7
@9.5
6
Deadlift (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
7
Overhead Press (Barbell)
1 Set
2 Sets
8+ Reps
8+ Reps
@6
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8+ Reps
@9.5
9
Lying Rear Lateral Raise
2 Sets
8+ Reps
@9.5
10
Abs Crunch (Bodyweight)
3 Sets
AMRAP
-
11
Hanging Leg Raise
3 Sets
AMRAP
-