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(Rock Lee) Work Hard To Be Strong

by Landon N.
3 athletes joined

Program Description

The purpose for this program is to target weaknesses in lifts and gain strength very quickly while still gaining muscle size and looking good.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 25, 2024 04:53
  • Last Edited
    Jun 07, 2024 03:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 8.5
RPE 9.5
3
Sumo Deadlift (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
4
Lat Pulldown
2
1
10 reps
8 reps
RPE 8.5
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
8 reps
RPE 8.5
RPE 10
6
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 8.5
RPE 9.5
3
Sumo Deadlift (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
4
Lat Pulldown
2
1
10 reps
8 reps
RPE 8.5
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
8 reps
RPE 8.5
RPE 10
6
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 8.5
RPE 9.5
3
Sumo Deadlift (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
4
Lat Pulldown
2
1
10 reps
8 reps
RPE 8.5
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
8 reps
RPE 8.5
RPE 10
6
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 8.5
RPE 9.5
3
Sumo Deadlift (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
4
Lat Pulldown
2
1
10 reps
8 reps
RPE 8.5
RPE 10
5
Chest Supported Row (Machine)
2
1
10 reps
8 reps
RPE 8.5
RPE 10
6
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
3 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
6 reps
6 reps
RPE 7
RPE 9
3
Sumo Deadlift (Barbell)
3
1
3 reps
3 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
5
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
6
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
3 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
6 reps
6 reps
RPE 7
RPE 9
3
Sumo Deadlift (Barbell)
3
1
3 reps
3 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
5
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
6
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
3 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
6 reps
6 reps
RPE 7
RPE 9
3
Sumo Deadlift (Barbell)
3
1
3 reps
3 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
5
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
6
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
3 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
6 reps
6 reps
RPE 7
RPE 9
3
Sumo Deadlift (Barbell)
3
1
3 reps
3 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
5
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
6
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
5
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
8
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
5
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
8
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
5
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
8
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
5
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
8
Preacher Curl (Barbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
1
8 reps
6 reps
RPE 8
RPE 9
4
Skull Crusher
2
1
8 reps
6 reps
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9
6
Hammer Curl
3
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
8
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
1
8 reps
6 reps
RPE 8
RPE 9
4
Skull Crusher
2
1
8 reps
6 reps
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9
6
Hammer Curl
3
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
8
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
1
8 reps
6 reps
RPE 8
RPE 9
4
Skull Crusher
2
1
8 reps
6 reps
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9
6
Hammer Curl
3
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
8
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
1
8 reps
6 reps
RPE 8
RPE 9
4
Skull Crusher
2
1
8 reps
6 reps
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9
6
Hammer Curl
3
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
8
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
2
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
2
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
2
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
2
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
3 reps
3 reps
RPE 8
RPE 9
2
Sumo Deadlift (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
8 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
3 reps
3 reps
RPE 8
RPE 9
2
Sumo Deadlift (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
8 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
3 reps
3 reps
RPE 8
RPE 9
2
Sumo Deadlift (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
8 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
3 reps
3 reps
RPE 8
RPE 9
2
Sumo Deadlift (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
8 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
1
6 reps
6 reps
RPE 8
RPE 9
6
Skull Crusher
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
1
6 reps
6 reps
RPE 8
RPE 9
6
Skull Crusher
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
1
6 reps
6 reps
RPE 8
RPE 9
6
Skull Crusher
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
1
6 reps
6 reps
RPE 8
RPE 9
6
Skull Crusher
3
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Hammer Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Hammer Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Hammer Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Hammer Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl
2
1
8 reps
8 reps
RPE 8.5
RPE 10
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Squat (Low Bar)
2
1
2 reps
2 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Squat (Low Bar)
2
1
2 reps
2 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Squat (Low Bar)
2
1
2 reps
2 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Squat (Low Bar)
2
1
2 reps
2 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9.5
3
Sumo Deadlift (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
4
Lat Pulldown
2 Sets
1 Set
10 Reps
8 Reps
@8.5
@10
5
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
8 Reps
@8.5
@10
6
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@10
5
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@9
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
8
Preacher Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8.5
@9
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@9.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
6
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@10
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@8
@10
7
Preacher Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
Day 6
1
Tempo Bench Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8
@9
@10
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@10
4
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@10
Day 3
1
Squat (Low Bar)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@8
@9
@10
3
Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@9
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5