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BoostcampPNG

5/3/1 BBB 3 Month Challenge

by Michael D.
6 athletes joined
4.0
(1 rating)

Program Description

General strength training based on Jim Wendler's 5/3/1 Boring But Big 3 Month Challenge.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 15, 2024 03:34
  • Last Edited
    Jan 25, 2025 01:24
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Overhead Press (Barbell)
1
5+ reps
85%
3
Bench Press (Barbell)
5
10 reps
50%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Overhead Press (Barbell)
1
3+ reps
90%
3
Bench Press (Barbell)
5
10 reps
50%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Overhead Press (Barbell)
1
1+ reps
95%
3
Bench Press (Barbell)
5
10 reps
50%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Overhead Press (Barbell)
1
5+ reps
70%
3
Bench Press (Barbell)
5
10 reps
50%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Overhead Press (Barbell)
1
5+ reps
85%
3
Bench Press (Barbell)
5
10 reps
60%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Overhead Press (Barbell)
1
3+ reps
90%
3
Bench Press (Barbell)
5
10 reps
60%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Overhead Press (Barbell)
1
1+ reps
95%
3
Bench Press (Barbell)
5
10 reps
60%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Overhead Press (Barbell)
1
5+ reps
70%
3
Bench Press (Barbell)
5
10 reps
60%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Overhead Press (Barbell)
1
5+ reps
85%
3
Bench Press (Barbell)
5
10 reps
70%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Overhead Press (Barbell)
1
3+ reps
90%
3
Bench Press (Barbell)
5
10 reps
70%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Overhead Press (Barbell)
1
1+ reps
95%
3
Bench Press (Barbell)
5
10 reps
70%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Overhead Press (Barbell)
1
5+ reps
70%
3
Bench Press (Barbell)
5
10 reps
70%
4
Kroc Row
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Squat (Barbell)
5
10 reps
50%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Squat (Barbell)
5
10 reps
50%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Deadlift (Barbell)
1
1+ reps
95%
3
Squat (Barbell)
5
10 reps
50%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Deadlift (Barbell)
1
5+ reps
70%
3
Squat (Barbell)
5
10 reps
50%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Squat (Barbell)
5
10 reps
60%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Squat (Barbell)
5
10 reps
60%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Deadlift (Barbell)
1
1+ reps
95%
3
Squat (Barbell)
5
10 reps
60%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Deadlift (Barbell)
1
5+ reps
70%
3
Squat (Barbell)
5
10 reps
60%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Squat (Barbell)
5
10 reps
70%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Squat (Barbell)
5
10 reps
70%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Deadlift (Barbell)
1
1+ reps
95%
3
Squat (Barbell)
5
10 reps
70%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Deadlift (Barbell)
1
5+ reps
70%
3
Squat (Barbell)
5
10 reps
70%
4
Ab Wheel
1
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Overhead Press (Barbell)
5
10 reps
50%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Overhead Press (Barbell)
5
10 reps
50%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Bench Press (Barbell)
1
1+ reps
95%
3
Overhead Press (Barbell)
5
10 reps
50%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Overhead Press (Barbell)
5
10 reps
50%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Overhead Press (Barbell)
5
10 reps
60%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Overhead Press (Barbell)
5
10 reps
60%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Bench Press (Barbell)
1
1+ reps
95%
3
Overhead Press (Barbell)
5
10 reps
60%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Overhead Press (Barbell)
5
10 reps
60%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Overhead Press (Barbell)
5
10 reps
70%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Overhead Press (Barbell)
5
10 reps
70%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Bench Press (Barbell)
1
1+ reps
95%
3
Overhead Press (Barbell)
5
10 reps
70%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Overhead Press (Barbell)
5
10 reps
70%
4
Chin-Up (Bodyweight)
5
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Face Pull
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Squat (Barbell)
1
5+ reps
85%
3
Deadlift (Barbell)
5
10 reps
50%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Squat (Barbell)
1
3+ reps
90%
3
Deadlift (Barbell)
5
10 reps
50%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Squat (Barbell)
1
1+ reps
95%
3
Deadlift (Barbell)
5
10 reps
50%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Squat (Barbell)
1
5+ reps
70%
3
Deadlift (Barbell)
5
10 reps
50%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Squat (Barbell)
1
5+ reps
85%
3
Deadlift (Barbell)
5
10 reps
60%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Squat (Barbell)
1
3+ reps
90%
3
Deadlift (Barbell)
5
10 reps
60%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Squat (Barbell)
1
1+ reps
95%
3
Deadlift (Barbell)
5
10 reps
60%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Squat (Barbell)
1
5+ reps
70%
3
Deadlift (Barbell)
5
10 reps
60%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Squat (Barbell)
1
5+ reps
85%
3
Deadlift (Barbell)
5
10 reps
70%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Squat (Barbell)
1
3+ reps
90%
3
Deadlift (Barbell)
5
10 reps
70%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Squat (Barbell)
1
1+ reps
95%
3
Deadlift (Barbell)
5
10 reps
70%
4
Hanging Leg Raise
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
60%
65%
2
Squat (Barbell)
1
5+ reps
70%
3
Deadlift (Barbell)
5
10 reps
70%
4
Hanging Leg Raise
5
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
75%
80%
2
Overhead Press (Barbell)
1 Set
5+ Reps
85%
3
Bench Press (Barbell)
5 Sets
10 Reps
50%
4
Kroc Row
5 Sets
10 Reps
@9
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
7
Face Pull
3 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
75%
80%
2
Bench Press (Barbell)
1 Set
5+ Reps
85%
3
Overhead Press (Barbell)
5 Sets
10 Reps
50%
4
Chin-Up (Bodyweight)
5 Sets
10 Reps
@9
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
7
Face Pull
3 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
75%
80%
2
Squat (Barbell)
1 Set
5+ Reps
85%
3
Deadlift (Barbell)
5 Sets
10 Reps
50%
4
Hanging Leg Raise
5 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
75%
80%
2
Deadlift (Barbell)
1 Set
5+ Reps
85%
3
Squat (Barbell)
5 Sets
10 Reps
50%
4
Ab Wheel
1 Set
10-20 Reps
@8