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OczyPL

by Ar Pr

Program Description

Best

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Muscle & Sculpting, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 25, 2024 05:48
  • Last Edited
    Jan 02, 2025 09:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
3
Leg Extension
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
5
Cable Crunch
1
2
1
12-18 reps
12-10 reps
12-18 reps
RPE 7
RPE 7
RPE 10
6
Seated Calf Raise
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
3
Leg Extension
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
5
Cable Crunch
1
2
1
12-18 reps
12-10 reps
12-18 reps
RPE 7
RPE 7
RPE 10
6
Seated Calf Raise
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
3
Leg Extension
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
5
Cable Crunch
1
2
1
12-18 reps
12-10 reps
12-18 reps
RPE 7
RPE 7
RPE 10
6
Seated Calf Raise
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
65%
2
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
3
Leg Extension
1
10-12 reps
RPE 8
4
Seated Hamstring Curl
1
10-12 reps
RPE 8
5
Cable Crunch
1
12-18 reps
RPE 7
6
Seated Calf Raise
1
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
70%
2
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Seated Hamstring Curl
2
10-12 reps
RPE 8
5
Cable Crunch
2
12-18 reps
RPE 7
6
Seated Calf Raise
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Barbell)
2
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
2
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Barbell)
2
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
2
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Barbell)
2
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
2
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
3
Decline Bench Press (Barbell)
3
10-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
3
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
3
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
3
Decline Bench Press (Barbell)
3
10-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
3
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
3
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
3
Decline Bench Press (Barbell)
3
10-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
3
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
3
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
65%
2
Incline Bench Press (Barbell)
1
10-12 reps
RPE 8
3
Decline Bench Press (Barbell)
1
10-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
12-50 reps
RPE 10
4B
Bicep Curl (Barbell)
1
12-50 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
70%
2
Incline Bench Press (Barbell)
2
10-12 reps
RPE 8
3
Decline Bench Press (Barbell)
2
10-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
1
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
1
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4-12 reps
RPE 8
2
Lat Pulldown
4
10-18 reps
RPE 7
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
2
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4-12 reps
RPE 8
2
Lat Pulldown
4
10-18 reps
RPE 7
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
2
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4-12 reps
RPE 8
2
Lat Pulldown
4
10-18 reps
RPE 7
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
2
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
4-12 reps
RPE 8
2
Lat Pulldown
2
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
4-12 reps
RPE 8
2
Lat Pulldown
2
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3
8-15 reps
RPE 7
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3
8-15 reps
RPE 7
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3
8-15 reps
RPE 7
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
4
8-15 reps
RPE 7
3
Leg Extension
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
4
10-18 reps
RPE 8
6
Seated Calf Raise
3
1
10-12 reps
10-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
4
8-15 reps
RPE 7
3
Leg Extension
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
4
10-18 reps
RPE 8
6
Seated Calf Raise
3
1
10-12 reps
10-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
4
8-15 reps
RPE 7
3
Leg Extension
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
3
1
10-12 reps
10-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
4
10-18 reps
RPE 8
6
Seated Calf Raise
3
1
10-12 reps
10-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
70%
2
Front Squat (Barbell)
2
8-15 reps
RPE 7
3
Leg Extension
2
10-12 reps
RPE 8
4
Seated Hamstring Curl
2
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-18 reps
RPE 8
6
Seated Calf Raise
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
70%
2
Front Squat (Barbell)
2
8-15 reps
RPE 7
3
Leg Extension
2
10-12 reps
RPE 8
4
Seated Hamstring Curl
2
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-18 reps
RPE 8
6
Seated Calf Raise
2
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
3
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
3
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
3
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
3
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
3
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
3
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
2
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12-15 reps
RPE 8
2
Decline Bench Press (Barbell)
2
12-15 reps
RPE 8
3A
Tricep Pushdown (Cable)
1
1
12-50 reps
12-15 reps
RPE 10
RPE 8
3B
Bicep Curl (Barbell)
1
1
12-50 reps
12-15 reps
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 7
2
Incline Bench Press (Barbell)
2
12-15 reps
RPE 8
3
Decline Bench Press (Barbell)
2
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
1
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
1
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4-12 reps
RPE 8
2
Lat Pulldown
3
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
4-12 reps
RPE 8
2
Lat Pulldown
2
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
4-12 reps
RPE 8
2
Lat Pulldown
2
12-20 reps
RPE 7
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Farmer's Walk (Weighted)
1
1-5 mins
RPE 10
5
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Barbell)
2 Sets
12-15 Reps
@8
3
Decline Bench Press (Barbell)
2 Sets
12-15 Reps
@8
4A
Tricep Pushdown (Cable)
1 Set
2 Sets
12-50 Reps
12-15 Reps
@10
@8
4B
Bicep Curl (Barbell)
1 Set
2 Sets
12-50 Reps
12-15 Reps
@10
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
3
Leg Extension
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
4
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
5
Cable Crunch
2 Sets
1 Set
15-20 Reps
15-50 Reps
@7
@7
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3 Sets
8-15 Reps
@7
3
Leg Extension
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
4
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
5
Decline Crunch (Weighted)
3 Sets
12-20 Reps
@8
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
2
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
@8
3
Decline Bench Press (Barbell)
3 Sets
12-15 Reps
@8
4A
Tricep Pushdown (Cable)
1 Set
2 Sets
12-50 Reps
12-15 Reps
@10
@8
4B
Bicep Curl (Barbell)
1 Set
2 Sets
12-50 Reps
12-15 Reps
@10
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 6
1
Hang Clean
3 Sets
4-12 Reps
@8
2
Lat Pulldown
3 Sets
12-20 Reps
@7
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Farmer's Walk (Weighted)
1 Set
1-5 mins
@10
5
Bicep Curl (Barbell)
3 Sets
AMRAP
@10
Day 3
1
Hang Clean
3 Sets
4-12 Reps
@8
2
Lat Pulldown
3 Sets
12-20 Reps
@7
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Farmer's Walk (Weighted)
1 Set
1-5 mins
@10
5
Bicep Curl (Barbell)
3 Sets
AMRAP
@10