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Home gym barbell and dumbbell

by Nish
52 athletes joined

Program Description

This for the people who don’t have much home equipment but have the basic like a barbell dumbbell and a bench easy to do home workouts for people with busy lives

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 29, 2024 10:25
  • Last Edited
    Feb 20, 2025 10:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 6
7
Incline Curl (Dumbbell)
2
12 reps
RPE 6
8
Tricep Extension (Barbell)
2
12 reps
RPE 6
9
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bent Over Row (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
4
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 7
6
Power Snatch
3
6 reps
RPE 6.5
7
Good Morning
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 7
3
Sissy Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@6
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
8
Tricep Extension (Barbell)
2 Sets
12 Reps
@6
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@7
@7.5
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@7
6
Power Snatch
3 Sets
6 Reps
@6.5
7
Good Morning
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
2
Hip Thrust (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7
3
Sissy Squat
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@7