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BoostcampPNG

NSuns/Metallicadpa hybrid program

by Henry M.
771 athletes joined
5.0
(1 rating)

Program Description

Mix the hypertrophy training of MetallicaDPA with the compound training of NSuns

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 31, 2023 10:19
  • Last Edited
    Sep 07, 2024 05:27
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BlogBannerPC
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
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
4
Leg Press
3 Sets
12 Reps
@6.5
5
Leg Curl
3 Sets
12 Reps
@6.5
6
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
7
Cable Crunch
3 Sets
12 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3 Sets
12 Reps
@7.5
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
5
Face Pull
5 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7.5
7
Single Arm High Row (Cable)
3 Sets
12 Reps
@6.5
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@6.5