Program Description
Purpose of this program is to gain muscle and to gain knowledge about what really causes the muscle growth. The point is to do with these exercises till you can’t make progress anymore and then add for example one set of certain exercises or add one new exercise (start doing the new exercise with only one working set) example: you’re doing bench 2 sets and 6-10 reps and you no longer make progress and now you have atleast three options: add 1 set and now you are doing 3 sets and 6-10 of bench or add 1 new exercises with 1 set for example cable flys or replace the bench for example with incline bench with dumbbels (2 sets 6-10) The reason why we’re doing this is to become aware of what’s causing the muscle growth. (AND YOU CAN CHOOSE THE EXERSICES YOU PREFER!)
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout50 minutes
- CreatedOct 28, 2024 05:21
- Last EditedOct 28, 2024 05:36
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Barbell Row
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Skull Crusher
2
6-10 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Standing Calf Raise
2
6-10 reps
RPE 10
4
Cable Crunch
2
6-10 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
6-10 Reps
@10
2
Pull-Up (Weighted)2 Sets
6-10 Reps
@10
3
Incline Curl (Dumbbell)2 Sets
6-10 Reps
@10
4
Skull Crusher2 Sets
6-10 Reps
@10
5
Seated Overhead Press (Dumbbell)2 Sets
6-10 Reps
@10
Day 2
1
Squat (Barbell)2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
@10
3
Standing Calf Raise2 Sets
6-10 Reps
@10
4
Cable Crunch2 Sets
6-10 Reps
@10
Day 4
1
Squat (Barbell)2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
@10
3
Standing Calf Raise2 Sets
6-10 Reps
@10
4
Cable Crunch2 Sets
6-10 Reps
@10
Day 3
1
Bench Press (Barbell)2 Sets
6-10 Reps
@10
2
Barbell Row2 Sets
6-10 Reps
@10
3
Incline Curl (Dumbbell)2 Sets
6-10 Reps
@10
4
Skull Crusher2 Sets
6-10 Reps
@10
5
Seated Overhead Press (Dumbbell)2 Sets
6-10 Reps
@10