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BoostcampPNG

DEEBO

by Javantae D.
1 athletes joined

Program Description

This program is designed to build muscle and strength. While also keep your body ready for athletics.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 19, 2024 04:50
  • Last Edited
    Feb 03, 2025 12:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2
5 reps
6 reps
RPE 7
RPE 8.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Face Pull
2
12 reps
RPE 9
8
Stretching
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Trap Bar Deadlift
2
1
6 reps
8 reps
RPE 7
RPE 8
3
Cable Crunch
3
10 reps
RPE 9
4
Back Extension
2
10 reps
RPE 7.5
5
Sprint
1
12 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
RPE 8.5
RPE 9.5
3
Push Press (Barbell)
2
5 reps
RPE 7
4
Incline Curl (Dumbbell)
2
1
RPE 8
RPE 9
5
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
RPE 7
2
Trap Bar Deadlift
3
-
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Cardio
1
20 mins
RPE 7
6
Back Extension
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7.5
2
Box Jump
3
5 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
1
RPE 8.5
-
4
Pendlay Row
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
30 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Week 1
1 / 16 Weeks
Day 2
1
Tempo Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7.5
@8
2
Trap Bar Deadlift
2 Sets
1 Set
6 Reps
8 Reps
@7
@8
3
Cable Crunch
3 Sets
10 Reps
@9
4
Back Extension
2 Sets
10 Reps
@7.5
5
Sprint
1 Set
12 mins
@7.5
Day 3
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@8
@8
@8.5
2
Chin-Up (Weighted)
2 Sets
1 Set
8 Reps
@8.5
@9.5
3
Push Press (Barbell)
2 Sets
5 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
1 Set
@8
@9
5
Arnold Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
6
Cardio
1 Set
30 mins
@6.5
Day 5
1
Cardio
1 Set
45 mins
@6
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
10 Reps
@7.5
@7.5
@8
@8.5
2
Seated Row (Cable)
3 Sets
-
3
AD Press (Smith Machine)
2 Sets
-
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
5
Single Arm Overhead Tricep Extension
1 Set
2 Sets
10 Reps
12 Reps
@8
@9
6
Lateral Raise (Machine)
1 Set
2 Sets
12 Reps
15 Reps
@8
@9
7
Stretching
1 Set
10 mins
@6
Day 4
1
Box Jump
4 Sets
5 Reps
@7
2
Trap Bar Deadlift
3 Sets
-
3
Walking Lunge (Dumbbell)
1 Set
1 Set
@8.5
-
4
Hip Adductor (Machine)
3 Sets
12 Reps
@9
5
Cardio
1 Set
20 mins
@7
6
Back Extension
2 Sets
10 Reps
@8