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Get Built Different 2.0

by Aaron J.
3 athletes joined

Program Description

When “Max Sets” is prescribed, choose a weight that you can do 15 reps with, then do that weight for the prescribed amount of reps until you can no longer hit “X” reps per set.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 10, 2024 05:31
  • Last Edited
    Feb 22, 2025 03:49
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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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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
Bench Press (Barbell)
2
2
3 reps
5 reps
83%
80%
2
Guillotine Press
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
8 reps
-
4
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
10 reps
-
6A
Single Arm Overhead Tricep Extension
5
10 reps
RPE 8
6B
Incline Curl (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
86%
82%
2
Guillotine Press
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
9 reps
-
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
11 reps
-
6A
Single Arm Overhead Tricep Extension
5
10 reps
RPE 8
6B
Incline Curl (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
10 reps
89%
60%
2
Guillotine Press
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
10 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
11 reps
-
6A
Single Arm Overhead Tricep Extension
5
10 reps
RPE 8
6B
Incline Curl (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3 reps
9 reps
87%
62%
2
Guillotine Press
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
12 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
11 reps
-
6A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
6B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
9 reps
94%
62%
2
Guillotine Press
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
12 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
11 reps
-
6A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
6B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
1 reps
7 reps
85%
64%
2
Guillotine Press
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
12 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
11 reps
-
6A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
6B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1 reps
78%
2
Guillotine Press
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
12 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
11 reps
-
6A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
6B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
6 reps
85%
60%
2
Guillotine Press
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
12 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
11 reps
-
6A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
6B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
94%
60%
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7
3
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
5B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
88%
68%
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 7
3
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
5A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
5B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6
1 reps
3 reps
97%
75%
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 7
3
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
5A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
5B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 7
3
Pec Deck (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
5A
Single Arm Overhead Tricep Extension
5
12 reps
RPE 8
5B
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
2 reps
5 reps
86%
68%
2
Squat (Paused)
2
3 reps
59%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
5
Leg Extension
1
10 reps
-
6
Hamstring Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2
2 reps
6 reps
88%
64%
2
Squat (Paused)
2
3 reps
60%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
5
Leg Extension
1
10 reps
-
6
Hamstring Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2
5 reps
5 reps
76%
66%
2
Squat (Paused)
3
3 reps
60%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
5
Leg Extension
1
10 reps
-
6
Hamstring Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2
2 reps
3 reps
91%
70%
2
Squat (Paused)
3
3 reps
62%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
5
Leg Extension
1
12 reps
-
6
Hamstring Curl
1
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
1 reps
3 reps
94%
73%
2
Squat (Paused)
3
3 reps
64%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
5
Leg Extension
1
11 reps
-
6
Hamstring Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
4 reps
3 reps
78%
65%
2
Squat (Paused)
3
3 reps
58%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Leg Extension
1
12 reps
-
6
Hamstring Curl
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
3 reps
3 reps
82%
75%
2
Squat (Paused)
3
3 reps
58%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
5
Leg Extension
1
15 reps
-
6
Hamstring Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
95%
77%
2
Squat (Paused)
3
3 reps
58%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
5
Leg Extension
1
11 reps
-
6
Hamstring Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3
1 reps
3 reps
86%
65%
2
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 7
5
Hamstring Curl
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
100%
67%
2
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 7
5
Hamstring Curl
3
9 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3
1 reps
3 reps
70%
54%
2
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 7
5
Hamstring Curl
3
9 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
100%
2
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 7
5
Hamstring Curl
3
9 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
75%
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
75%
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
2 reps
75%
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
2 reps
75%
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8
4
Front Raise
1
12 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
7
2 reps
75%
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
2 reps
75%
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
11 reps
RPE 7
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
4
Front Raise
1
20 reps
-
5A
Hammer Curl
6
10 reps
RPE 9
5B
Skull Crusher
6
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
80%
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
80%
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
7
3 reps
80%
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
80%
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher
6
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
5 reps
85%
70%
2
Deadlift (Paused)
2
3 reps
62%
3
Bent Over Row (Barbell)
3
5 reps
RPE 8
4
Safety Bar Squat
3
5 reps
58%
5
Hamstring Curl
4
20 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
80%
73%
2
Deadlift (Paused)
2
3 reps
65%
3
Bent Over Row (Barbell)
3
5 reps
RPE 8
4
Safety Bar Squat
3
5 reps
60%
5
Hamstring Curl
4
20 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
88%
75%
2
Deadlift (Paused)
2
3 reps
68%
3
Bent Over Row (Barbell)
3
5 reps
RPE 8
4
Safety Bar Squat
3
5 reps
62%
5
Hamstring Curl
4
20 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
1 reps
4 reps
75%
65%
2
Deadlift (Paused)
2
3 reps
58%
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Safety Bar Squat
3
5 reps
63%
5
Hamstring Curl
4
20 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
3 reps
92%
78%
2
Deadlift (Paused)
2
3 reps
70%
3
Bent Over Row (Barbell)
3
5 reps
RPE 7
4
Safety Bar Squat
3
5 reps
62%
5
Hamstring Curl
4
20 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
1 reps
3 reps
96%
70%
2
Deadlift (Paused)
2
3 reps
72%
3
Bent Over Row (Barbell)
3
5 reps
RPE 7
4
Safety Bar Squat
3
5 reps
65%
5
Hamstring Curl
4
20 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5
1 reps
3 reps
96%
70%
2
Deadlift (Paused)
2
3 reps
74%
3
Bent Over Row (Barbell)
3
5 reps
RPE 7
4
Safety Bar Squat
3
5 reps
70%
5
Hamstring Curl
4
10 reps
RPE 7
6
Leg Extension
4
7 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4
1 reps
3 reps
85%
70%
2
Bent Over Row (Barbell)
3
5 reps
RPE 7
3
Safety Bar Squat
5
3 reps
55%
4
Hamstring Curl
4
20 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4
1 reps
3 reps
85%
70%
2
Bent Over Row (Barbell)
3
5 reps
RPE 7
3
Safety Bar Squat
5
3 reps
57%
4
Hamstring Curl
4
20 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4
1 reps
3 reps
65%
50%
2
Bent Over Row (Barbell)
3
5 reps
RPE 6
3
Safety Bar Squat
3
3 reps
57%
4
Hamstring Curl
4
10 reps
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Bent Over Row (Barbell)
3
5 reps
RPE 6
3
Safety Bar Squat
3
3 reps
57%
4
Hamstring Curl
4
10 reps
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
1 reps
55%
2
Bent Over Row (Barbell)
3
5 reps
RPE 6
3
Safety Bar Squat
3
3 reps
57%
4
Hamstring Curl
4
10 reps
RPE 7
5
Leg Extension
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
68%
2
Bicep Curl (Barbell)
8
8 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
-
4
French Press
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
70%
2
Bicep Curl (Barbell)
8
9 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
-
4
French Press
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
66%
2
Bicep Curl (Barbell)
8
9 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
-
4
French Press
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
72%
2
Bicep Curl (Barbell)
8
11 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
-
4
French Press
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
63%
2
Bicep Curl (Barbell)
6
6 reps
RPE 9
3
Pull-Up (Bodyweight)
8
3 reps
-
4
French Press
3
12 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
4 reps
74%
2
Bicep Curl (Barbell)
8
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
-
4
French Press
3
8 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12 reps
60%
2
Bicep Curl (Barbell)
8
10 reps
RPE 8
3
Pull-Up (Bodyweight)
5
5 reps
-
4
French Press
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
83%
80%
2
Guillotine Press
2 Sets
7 Reps
@7
3
Lat Pulldown (Neutral Grip)
1 Set
8 Reps
-
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
10 Reps
-
6A
Single Arm Overhead Tricep Extension
5 Sets
10 Reps
@8
6B
Incline Curl (Dumbbell)
5 Sets
10 Reps
@8
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
2 Reps
5 Reps
86%
68%
2
Squat (Paused)
2 Sets
3 Reps
59%
3
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
5
Leg Extension
1 Set
10 Reps
-
6
Hamstring Curl
1 Set
8 Reps
-
Day 3
1
Bench Press (Paused)
3 Sets
2 Reps
75%
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
4
Front Raise
1 Set
10 Reps
-
5A
Hammer Curl
6 Sets
10 Reps
@8
5B
Skull Crusher
6 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
85%
70%
2
Deadlift (Paused)
2 Sets
3 Reps
62%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@8
4
Safety Bar Squat
3 Sets
5 Reps
58%
5
Hamstring Curl
4 Sets
20 Reps
@7
6
Leg Extension
4 Sets
12 Reps
@8
Day 5
1
Larsen Press (Barbell)
3 Sets
7 Reps
68%
2
Bicep Curl (Barbell)
8 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
5 Sets
5 Reps
-
4
French Press
3 Sets
8 Reps
@8
5
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
-