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BoostcampPNG

Off season 1

by Lyle C.
2 athletes joined

Program Description

dying for inspiration

Program Overview

  • Level
    Intermediate
  • Goal
    Olympic Weightlifting, Muscle & Sculpting, Bodybuilding, Powerlifting, Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 13, 2024 03:31
  • Last Edited
    Jun 28, 2024 05:01
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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
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Barbell Row
3
7-10 reps
RPE 8
3
Overhead Press (Machine)
2
12-15 reps
RPE 7.5
4
Single Arm Pushdown
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
5 reps
5 reps
RPE 8
RPE 7
2
Barbell Row
3
7-10 reps
RPE 8
3
Overhead Press (Machine)
2
12-15 reps
RPE 7.5
4
Single Arm Pushdown
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
7-10 reps
RPE 9
3
Overhead Press (Machine)
2
12-15 reps
RPE 8
4
Single Arm Pushdown
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
1
2
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
5 reps
5 reps
RPE 10
RPE 8
2
Barbell Row
3
7-10 reps
RPE 9
3
Overhead Press (Machine)
2
12-15 reps
RPE 8
4
Single Arm Pushdown
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
3 reps
5 reps
RPE 7
RPE 7
2
Barbell Row
3
7-10 reps
RPE 8
3
Overhead Press (Machine)
3
12-15 reps
RPE 7.5
4
Single Arm Pushdown
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
3 reps
5 reps
RPE 7.5
RPE 7
2
Barbell Row
3
7-10 reps
RPE 8
3
Overhead Press (Machine)
2
12-15 reps
RPE 7.5
4
Single Arm Pushdown
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
3 reps
5 reps
RPE 8
RPE 7
2
Barbell Row
3
7-10 reps
RPE 8
3
Overhead Press (Machine)
2
12-15 reps
RPE 7.5
4
Single Arm Pushdown
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3 reps
3 reps
5 reps
RPE 6
RPE 7
RPE 7
2
Barbell Row
3
7-10 reps
RPE 8
3
Overhead Press (Machine)
3
12-15 reps
RPE 7.5
4
Single Arm Pushdown
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
1 reps
3 reps
RPE 8
RPE 7
2
Barbell Row
3
5-8 reps
RPE 8
3
Overhead Press (Machine)
2
12-15 reps
RPE 7.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
RPE 8
2
Barbell Row
3
5-8 reps
RPE 8
3
Overhead Press (Machine)
2
12-15 reps
RPE 7.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
RPE 8
2
Barbell Row
3
5-8 reps
RPE 8
3
Overhead Press (Machine)
2
12-15 reps
RPE 7.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
RPE 8
2
Barbell Row
3
5-8 reps
RPE 8
3
Overhead Press (Machine)
2
12-15 reps
RPE 7.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
4 reps
3 reps
2 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Leg Extension
2
15-25 reps
RPE 8.5
5
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
4 reps
3 reps
2 reps
5 reps
RPE 6.5
RPE 7.5
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
2
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Leg Extension
2
15-25 reps
RPE 8.5
5
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
4 reps
3 reps
2 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 7.5
2
Stiff Leg Deadlift
1
1
2
4-8 reps
4-8 reps
4-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Leg Extension
2
15-25 reps
RPE 8.5
5
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
4 reps
3 reps
2 reps
5 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 7.5
2
Stiff Leg Deadlift
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Leg Extension
2
15-25 reps
RPE 8.5
5
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1
5 reps
2 reps
2 reps
5 reps
RPE 6
RPE 6
RPE 6.5
RPE 6.5
2
Deadlift (Paused)
4
3-5 reps
RPE 6
3
Lunge (Barbell)
3
1 reps
RPE 8
4
Leg Extension
2
15-25 reps
RPE 8.5
5
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Single Arm Iso Row
2
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
2
5 reps
2 reps
2 reps
RPE 6
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Leg Extension
2
15-25 reps
RPE 8.5
5
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
4 reps
3 reps
2 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Leg Extension
2
15-25 reps
RPE 8.5
5
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
2
5 reps
2 reps
2 reps
2 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 7
2
Deadlift (Paused)
3
1
3-5 reps
3-5 reps
RPE 6
RPE 7
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Leg Extension
3
15-25 reps
RPE 8.5
5
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Single Arm Iso Row
2
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1 reps
2 reps
3 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Snatch Deadlift
4
3-8 reps
RPE 7
3
Split Squat (Dumbbell)
3
AMRAP
RPE 8
4
Reverse Hyperextension
3
AMRAP
RPE 8
5
Leg Extension
2
15-25 reps
RPE 8.5
6
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1 reps
2 reps
3 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Snatch Deadlift
4
3-8 reps
RPE 7
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Reverse Hyperextension
3
AMRAP
RPE 8
5
Leg Extension
2
15-25 reps
RPE 8.5
6
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1 reps
2 reps
3 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Snatch Deadlift
4
3-8 reps
RPE 7
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Reverse Hyperextension
3
AMRAP
RPE 8
5
Leg Extension
2
15-25 reps
RPE 8.5
6
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1 reps
2 reps
3 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Snatch Deadlift
4
3-8 reps
RPE 7
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Reverse Hyperextension
3
AMRAP
RPE 8
5
Leg Extension
2
15-25 reps
RPE 8.5
6
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
6 reps
6 reps
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 7
3
Chest Fly (Machine)
2
8-15 reps
RPE 8
4
Chest Fly (Machine)
3
7-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
2
10-15 reps
RPE 9
7
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Chest Fly (Machine)
2
8-15 reps
RPE 8
4
Chest Fly (Machine)
3
7-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
2
10-15 reps
RPE 9
7
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-15 reps
RPE 8
4
Chest Fly (Machine)
3
7-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
2
10-15 reps
RPE 9
7
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-15 reps
RPE 8
4
Chest Fly (Machine)
3
7-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
2
10-15 reps
RPE 9
7
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2 reps
3 reps
6 reps
RPE 6
RPE 6
RPE 7
2
Larsen Press (Barbell)
1
7-10 reps
RPE 7
3
Overhead Press (Barbell)
3
4-8 reps
RPE 7
4
Chest Fly (Machine)
2
8-15 reps
RPE 8
5
Chest Fly (Machine)
2
7-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Cable)
2
10-15 reps
RPE 9
8
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
6 reps
6 reps
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 7
3
Chest Fly (Machine)
2
8-15 reps
RPE 8
4
Chest Fly (Machine)
3
7-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
2
10-15 reps
RPE 9
7
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
6 reps
6 reps
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 7
3
Chest Fly (Machine)
2
8-15 reps
RPE 8
4
Chest Fly (Machine)
3
7-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
2
10-15 reps
RPE 9
7
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2 reps
3 reps
6 reps
RPE 7
RPE 7
RPE 7
2
Larsen Press (Barbell)
1
7-10 reps
RPE 7
3
Overhead Press (Barbell)
3
6-10 reps
RPE 7
4
Chest Fly (Machine)
2
8-15 reps
RPE 8
5
Chest Fly (Machine)
3
7-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Cable)
2
10-15 reps
RPE 9
8
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
3 reps
6 reps
RPE 6
RPE 6.5
RPE 7
2
Larsen Press (Barbell)
1
7-12 reps
RPE 8
3
Overhead Press (Barbell)
4
4-8 reps
RPE 7
4
Chest Fly (Machine)
2
8-15 reps
RPE 8
5
Chest Fly (Machine)
2
7-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Cable)
2
10-15 reps
RPE 9
8
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
3 reps
6 reps
RPE 6
RPE 6.5
RPE 7
2
Larsen Press (Barbell)
1
7-12 reps
RPE 8
3
Overhead Press (Barbell)
1
3
4-4 reps
4-8 reps
RPE 7
RPE 7
4
Chest Fly (Machine)
2
8-15 reps
RPE 8
5
Chest Fly (Machine)
2
7-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Cable)
2
10-15 reps
RPE 9
8
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
3 reps
6 reps
RPE 6
RPE 6.5
RPE 7
2
Larsen Press (Barbell)
1
7-12 reps
RPE 8
3
Overhead Press (Barbell)
1
3
4-4 reps
4-8 reps
RPE 7
RPE 7
4
Chest Fly (Machine)
2
8-15 reps
RPE 8
5
Chest Fly (Machine)
2
7-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Cable)
2
10-15 reps
RPE 9
8
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
3 reps
6 reps
RPE 6
RPE 6.5
RPE 7
2
Larsen Press (Barbell)
1
7-12 reps
RPE 8
3
Overhead Press (Barbell)
1
3
4-4 reps
4-8 reps
RPE 7
RPE 7
4
Chest Fly (Machine)
2
8-15 reps
RPE 8
5
Chest Fly (Machine)
2
7-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Cable)
2
10-15 reps
RPE 9
8
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
2 reps
3 reps
5 reps
RPE 6.5
RPE 7
RPE 6
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 7
3
Pendlay Row
2
5-8 reps
RPE 8
4
Single Leg Romanian Deadlift
3
6-12 reps
RPE 7.5
5
Seated Row (Cable)
2
10-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
7
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
2 reps
3 reps
5 reps
RPE 7.5
RPE 7.5
RPE 6
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 7
3
Pendlay Row
2
5-8 reps
RPE 8
4
Single Leg Romanian Deadlift
3
6-12 reps
RPE 7.5
5
Seated Row (Cable)
2
10-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
7
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
2 reps
3 reps
5 reps
RPE 8
RPE 8
RPE 6
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 7.5
3
Pendlay Row
2
5-8 reps
RPE 8
4
Single Leg Romanian Deadlift
3
6-12 reps
RPE 7.5
5
Seated Row (Cable)
2
10-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
7
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
2 reps
3 reps
5 reps
RPE 9
RPE 8
RPE 6
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pendlay Row
2
5-8 reps
RPE 8
4
Single Leg Romanian Deadlift
3
6-12 reps
RPE 7.5
5
Seated Row (Cable)
2
10-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
7
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7
3
Squat (Paused)
2
3-6 reps
RPE 7
4
High Bar Squat (Barbell)
2
4-8 reps
RPE 6
5
Pendlay Row
2
5-8 reps
RPE 8
6
Hamstring Curl
3
10-15 reps
RPE 8
7
Seated Row (Cable)
2
10-15 reps
RPE 8
8
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
9
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
2 reps
3 reps
5 reps
RPE 6.5
RPE 7
RPE 6
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 7
3
Pendlay Row
2
5-8 reps
RPE 8
4
Single Leg Romanian Deadlift
3
6-12 reps
RPE 7.5
5
Seated Row (Cable)
2
10-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
7
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
2 reps
3 reps
5 reps
RPE 6.5
RPE 7
RPE 6
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 7
3
Pendlay Row
2
5-8 reps
RPE 8
4
Single Leg Romanian Deadlift
3
6-12 reps
RPE 7.5
5
Seated Row (Cable)
2
10-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
7
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 6
2
Squat (Paused)
2
3-6 reps
RPE 7
3
High Bar Squat (Barbell)
2
4-8 reps
RPE 6
4
Pendlay Row
2
5-8 reps
RPE 8
5
Hamstring Curl
3
10-15 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1 reps
1 reps
1 reps
4 reps
RPE 7.5
RPE 7
RPE 6.5
RPE 6
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6
3
Belt Squat
2
8-15 reps
RPE 7
4
Pullover (Machine)
3
10-20 reps
RPE 8
5
T-Bar Row
2
6-10 reps
RPE 7.5
6
Single Leg Romanian Deadlift
2
6-12 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1 reps
1 reps
1 reps
4 reps
RPE 7.5
RPE 7
RPE 6.5
RPE 6
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6
3
Belt Squat
2
8-15 reps
RPE 7
4
Pullover (Machine)
3
10-20 reps
RPE 8
5
T-Bar Row
2
6-10 reps
RPE 7.5
6
Single Leg Romanian Deadlift
2
6-12 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1 reps
1 reps
1 reps
4 reps
RPE 7.5
RPE 7
RPE 6.5
RPE 6
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6
3
Belt Squat
2
8-15 reps
RPE 7
4
Pullover (Machine)
3
10-20 reps
RPE 8
5
T-Bar Row
2
6-10 reps
RPE 7.5
6
Single Leg Romanian Deadlift
2
6-12 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1 reps
1 reps
1 reps
4 reps
RPE 7.5
RPE 7
RPE 6.5
RPE 6
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6
3
Belt Squat
2
8-15 reps
RPE 7
4
Pullover (Machine)
3
10-20 reps
RPE 8
5
T-Bar Row
2
6-10 reps
RPE 7.5
6
Single Leg Romanian Deadlift
2
6-12 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
3-7 reps
3-7 reps
RPE 7.5
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
3-7 reps
3-7 reps
RPE 8
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7.5
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
3-7 reps
3-7 reps
RPE 8
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
3-7 reps
3-7 reps
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
3-7 reps
3-7 reps
RPE 7.5
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
3-7 reps
3-7 reps
RPE 7.5
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
3-7 reps
3-7 reps
RPE 7.5
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
3-7 reps
3-7 reps
RPE 7.5
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
2
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 7.5
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
2
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 7.5
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
2
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 7.5
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
2
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 7.5
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10-20 reps
RPE 6
2
Band Pull Apart
3
20-40 reps
RPE 6
3
Tricep Pushdown (Cable)
3
30-60 reps
RPE 6
4
Wide Grip Rear Pull-Up
3
8-15 reps
RPE 6
5
Swim
1
15 mins
RPE 6
6
Y Raise
3
6-10 reps
RPE 8
7
Dumbbell Bench Pullover
3
7-12 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
@7
2
Barbell Row
3 Sets
7-10 Reps
@8
3
Overhead Press (Machine)
2 Sets
12-15 Reps
@7.5
4
Single Arm Pushdown
3 Sets
10-15 Reps
@9
5
Chest Fly (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9
6
Nautilus Single Arm Curl
2 Sets
12-20 Reps
@10
7
Wrist Roller
2 Sets
1 Set
1 Reps
1 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Reps
6 Reps
6 Reps
@7
@7
@8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@7
3
Chest Fly (Machine)
2 Sets
8-15 Reps
@8
4
Chest Fly (Machine)
3 Sets
7-12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Upright Row (Cable)
2 Sets
10-15 Reps
@9
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@9
8
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
2 Sets
4 Reps
3 Reps
2 Reps
5 Reps
@6
@6.5
@7
@7
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@6
@6.5
@7
@7.5
3
Split Squat (Dumbbell)
3 Sets
7-12 Reps
@8
4
Leg Extension
2 Sets
15-25 Reps
@8.5
5
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lat Pulldown (Close Grip)
2 Sets
8-15 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
1 Set
2 Reps
3 Reps
5 Reps
@6.5
@7
@6
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@7
3
Pendlay Row
2 Sets
5-8 Reps
@8
4
Single Leg Romanian Deadlift
3 Sets
6-12 Reps
@7.5
5
Seated Row (Cable)
2 Sets
10-15 Reps
@8
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@8.5
7
Seated Calf Raise
2 Sets
AMRAP
@10
Day 5
1
Wide Grip Pull-Up
3 Sets
2 Sets
3-7 Reps
3-7 Reps
@7.5
@9
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5-8 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
5 Sets
3-6 Reps
@9
6
Face Pull
3 Sets
1 Set
15-25 Reps
15-25 Reps
@9
@10
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Front Raise
2 Sets
10-15 Reps
@9
Day 6
1
Walking Lunge
3 Sets
10-20 Reps
@6
2
Band Pull Apart
3 Sets
20-40 Reps
@6
3
Tricep Pushdown (Cable)
3 Sets
30-60 Reps
@6
4
Wide Grip Rear Pull-Up
3 Sets
8-15 Reps
@6
5
Swim
1 Set
15 mins
@6
6
Y Raise
3 Sets
6-10 Reps
@8
7
Dumbbell Bench Pullover
3 Sets
7-12 Reps
@6