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BoostcampPNG

Leviathan

by Milo G.
2 athletes joined

Program Description

This program is designed for people who have high stamina and love to train hard. It focuses on upper body aesthetics and general strength.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 23, 2024 09:56
  • Last Edited
    Dec 16, 2024 01:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
2
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Seated Hamstring Curl
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Dip (Weighted)
3
5-10 reps
RPE 9.5
5
Barbell Row
3
5-10 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
2
5-10 reps
RPE 10
7
Cable Flexion Row
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-10 reps
RPE 9
2
Front Squat (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
4-8 reps
RPE 9.5
4
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
8
Smith Machine Calf Raise
4
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
3
Bench Press (Barbell)
3 Sets
5-10 Reps
@9
4
Dip (Weighted)
3 Sets
5-10 Reps
@9.5
5
Barbell Row
3 Sets
5-10 Reps
@9
6
Lat Pulldown (Neutral Grip)
2 Sets
5-10 Reps
@10
7
Cable Flexion Row
2 Sets
8-12 Reps
@10
8
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@10
Day 1
1
High Bar Squat (Barbell)
3 Sets
3-10 Reps
@9
2
Front Squat (Barbell)
2 Sets
6-10 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
4-8 Reps
@9.5
4
Pull-Up (Weighted)
3 Sets
5-10 Reps
@9.5
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
6A
Preacher Curl (EZ Bar)
3 Sets
6-12 Reps
@10
6B
French Press
3 Sets
6-12 Reps
@10
7A
Bicep Curl (Cable)
3 Sets
6-12 Reps
@10
7B
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@10
8
Smith Machine Calf Raise
4 Sets
8-12 Reps
@10
Day 3
1
High Bar Squat (Barbell)
3 Sets
3-10 Reps
@9
2
Front Squat (Barbell)
3 Sets
6-10 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
4-8 Reps
@9.5
4
Pull-Up (Weighted)
3 Sets
5-10 Reps
@9.5
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
6A
Preacher Curl (EZ Bar)
3 Sets
6-12 Reps
@10
6B
French Press
3 Sets
6-12 Reps
@10
7A
Bicep Curl (Cable)
3 Sets
6-12 Reps
@10
7B
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@10
8
Smith Machine Calf Raise
4 Sets
8-12 Reps
@10