Program Description
Smash & Pump ULPPL is an Upper/Lower/Push/Pull/Legs that's one part Conjugate and one part HIT. If muscle building is your priority and you have the time to lift 5 times per week then this will be a great split for you. Unlike most of what you'll find on Boostcamp, Smash & Pump is NOT a program. Rather, it's a template that allows you to select all of your own exercises. You'll find that all of the exercises listed initially are Placeholders, to be replaced by you. There's a relatively detailed document that provides background information on the template, and gives general guidance on what exercises are and are not appropriate for each slot. Given the nature of this template, a sound understanding of the basics of programming, and experience performing many different types of exercises will definitely be helpful. This is likely not a good starting point for someone that's newer to lifting. Documentation URL: https://docs.google.com/document/d/1KWaltu3HryCVba0O6lHoZ9sfEeJ_HR563BKC8IFsWoY/edit?usp=sharing
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting, Powerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 08, 2024 08:18
- Last EditedAug 11, 2024 08:23
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
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
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Horizontal Push (Placeholder)
3
4-6 reps
RPE 7-9
3
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
4
Strength - Vertical Push (Placeholder)
3
4-6 reps
RPE 7-9
5
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Squat/Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
3
Strength - Squat/Hinge (Placeholder)
3
4-6 reps
RPE 7-9
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Push (Placeholder)
3
8-20 reps
RPE 8-10
2
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
3
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
4
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Push (Placeholder)
3
8-20 reps
RPE 8-10
2
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
3
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
4
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Push (Placeholder)
3
8-20 reps
RPE 8-10
2
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
3
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
4
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Push (Placeholder)
3
8-20 reps
RPE 8-10
2
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
3
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
4
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Push (Placeholder)
3
8-20 reps
RPE 8-10
2
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
3
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
4
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Push (Placeholder)
3
8-20 reps
RPE 8-10
2
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
3
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
4
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Push (Placeholder)
3
8-20 reps
RPE 8-10
2
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
3
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
4
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Push (Placeholder)
3
8-20 reps
RPE 8-10
2
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
3
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
4
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Push (Placeholder)
3
8-20 reps
RPE 8-10
2
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
3
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
4
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Push (Placeholder)
3
8-20 reps
RPE 8-10
2
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
3
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
4
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Push (Placeholder)
3
8-20 reps
RPE 8-10
2
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
3
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
4
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Push (Placeholder)
3
8-20 reps
RPE 8-10
2
Rest Pause - Vertical Push (Placeholder)
3
15-20 reps
RPE 10
3
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
4
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
2
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
3
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
2
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
3
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
2
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
3
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
2
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
3
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
2
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
3
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
2
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
3
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
2
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
3
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
2
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
3
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
2
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
3
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
2
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
3
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
2
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
3
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flex - Horizontal Pull (Placeholder)
3
6-20 reps
RPE 8-10
2
Rest Pause - Vertical Pull (Placeholder)
3
20-25 reps
RPE 10
3
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Strength - Quad Compound (Placeholder)
2
6-12 reps
RPE 8-10
2
Strength - Hamstring Hinge (Placeholder)
2
6-10 reps
RPE 7-9
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Strength - Quad Compound (Placeholder)
2
6-12 reps
RPE 8-10
2
Strength - Hamstring Hinge (Placeholder)
2
6-10 reps
RPE 7-9
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Strength - Quad Compound (Placeholder)
2
6-12 reps
RPE 8-10
2
Strength - Hamstring Hinge (Placeholder)
2
6-10 reps
RPE 7-9
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Strength - Quad Compound (Placeholder)
2
6-12 reps
RPE 8-10
2
Strength - Hamstring Hinge (Placeholder)
2
6-10 reps
RPE 7-9
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Strength - Quad Compound (Placeholder)
2
6-12 reps
RPE 8-10
2
Strength - Hamstring Hinge (Placeholder)
2
6-10 reps
RPE 7-9
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Strength - Quad Compound (Placeholder)
2
6-12 reps
RPE 8-10
2
Strength - Hamstring Hinge (Placeholder)
2
6-10 reps
RPE 7-9
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Strength - Quad Compound (Placeholder)
2
6-12 reps
RPE 8-10
2
Strength - Hamstring Hinge (Placeholder)
2
6-10 reps
RPE 7-9
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Strength - Quad Compound (Placeholder)
2
6-12 reps
RPE 8-10
2
Strength - Hamstring Hinge (Placeholder)
2
6-10 reps
RPE 7-9
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Strength - Quad Compound (Placeholder)
2
6-12 reps
RPE 8-10
2
Strength - Hamstring Hinge (Placeholder)
2
6-10 reps
RPE 7-9
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Strength - Quad Compound (Placeholder)
2
6-12 reps
RPE 8-10
2
Strength - Hamstring Hinge (Placeholder)
2
6-10 reps
RPE 7-9
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Strength - Quad Compound (Placeholder)
2
6-12 reps
RPE 8-10
2
Strength - Hamstring Hinge (Placeholder)
2
6-10 reps
RPE 7-9
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Strength - Quad Compound (Placeholder)
2
6-12 reps
RPE 8-10
2
Strength - Hamstring Hinge (Placeholder)
2
6-10 reps
RPE 7-9
3
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
5
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
6
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Max - Bench/Press (Placeholder)1 Set
1 Reps
@8-9.5
2
Strength - Horizontal Push (Placeholder)3 Sets
4-6 Reps
@7-9
3
Rest Pause - Horizontal Pull (Placeholder)3 Sets
15-20 Reps
@10
4
Strength - Vertical Push (Placeholder)3 Sets
4-6 Reps
@7-9
5
Rest Pause - Vertical Pull (Placeholder)3 Sets
15-20 Reps
@10
6
Rest Pause - Triceps Isolation (Placeholder)3 Sets
20-25 Reps
@10
Day 2
1
Max - Squat/Hinge (Placeholder)1 Set
1 Reps
@8-9.5
2
Strength - Squat/Hinge (Placeholder)3 Sets
4-6 Reps
@7-9
3
Strength - Squat/Hinge (Placeholder)3 Sets
4-6 Reps
@7-9
4
Rest Pause - Hamstring Isolation (Placeholder)3 Sets
15-20 Reps
@10
5
Flex - Core/Abs (Placeholder)3 Sets
10-25 Reps
@8-10
Day 3
1
Flex - Horizontal Push (Placeholder)3 Sets
8-20 Reps
@8-10
2
Rest Pause - Vertical Push (Placeholder)3 Sets
15-20 Reps
@10
3
Rest Pause - Chest Isolation (Placeholder)3 Sets
20-25 Reps
@10
4
Rest Pause - Lateral Raise (Placeholder)3 Sets
15-20 Reps
@10
5
Flex - Triceps (Placeholder)3 Sets
12-25 Reps
@8-10
Day 4
1
Flex - Horizontal Pull (Placeholder)3 Sets
6-20 Reps
@8-10
2
Rest Pause - Vertical Pull (Placeholder)3 Sets
20-25 Reps
@10
3
Rest Pause - Biceps (Placeholder)3 Sets
15-20 Reps
@10
4
Rest Pause - Rear Delts (Placeholder)3 Sets
15-20 Reps
@10
5
Flex - Forearms (Placeholder)3 Sets
15-20 Reps
@10
Day 5
1
Strength - Quad Compound (Placeholder)2 Sets
6-12 Reps
@8-10
2
Strength - Hamstring Hinge (Placeholder)2 Sets
6-10 Reps
@7-9
3
Rest Pause - Quad Isolation (Placeholder)3 Sets
15-20 Reps
@10
4
Rest Pause - Calves (Placeholder)3 Sets
20-25 Reps
@10
5
Flex - Single Leg Compound (Placeholder)3 Sets
8-20 Reps
@8-10
6
Flex - Core/Abs (Placeholder)3 Sets
10-25 Reps
@8-10