Program Description
A mix of strength, size and speed.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalAthletics, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 06, 2024 11:50
- Last EditedJul 31, 2024 01:07
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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 Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
9
Ab Wheel
2
5 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
High Pull2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)2 Sets
15 Reps
@8
5
Pullover (EZ Bar)2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)2 Sets
1 Set
6 Reps
@7
9
Ab Wheel2 Sets
5 Reps
@8
Day 2
1
High Pull2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)2 Sets
15 Reps
@8
5
Pullover (EZ Bar)2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)2 Sets
1 Set
6 Reps
@7
9
Ab Wheel2 Sets
5 Reps
@8
Day 3
1
High Pull2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)2 Sets
15 Reps
@8
5
Pullover (EZ Bar)2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)2 Sets
1 Set
6 Reps
@7
9
Ab Wheel2 Sets
5 Reps
@8