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BoostcampPNG

BE A PRO

by Tyler P.

Program Description

Coming off a previous program and looking to continue into strength progression.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 30, 2024 12:59
  • Last Edited
    Dec 07, 2024 07:09
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Tempo Bench Press
5
5 reps
60%
3
Incline Bench Press (Dumbbell)
5
12 reps
RPE 6
4
Lat Pulldown
5
12 reps
RPE 6
5
Chest Supported Row (Machine)
6
12 reps
RPE 6
6
Bicep Curl (Dumbbell)
6
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
72%
2
Tempo Bench Press
4
5 reps
62%
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 7
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Tempo Bench Press
3
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Chest Supported Row (Machine)
3
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77%
2
Tempo Bench Press
2
5 reps
67%
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9
4
Lat Pulldown
2
6 reps
RPE 9
5
Chest Supported Row (Machine)
2
6 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Tempo Bench Press
1
5 reps
70%
3
Incline Bench Press (Dumbbell)
1
4 reps
RPE 9.5
4
Lat Pulldown
1
4 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
4 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
1
4 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
82%
2
Bench Press (Paused)
2
5 reps
72%
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 8.5
4
High Row
2
6 reps
RPE 8.5
5
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
6
Kroc Row
2
6 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Paused)
3
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
High Row
3
8 reps
RPE 8
5
Chest Supported Row (Machine)
3
8 reps
RPE 8
6
Kroc Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
87%
2
Bench Press (Paused)
4
5 reps
77%
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
High Row
4
10 reps
RPE 7.5
5
Chest Supported Row (Machine)
4
10 reps
RPE 7.5
6
Kroc Row
4
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Bench Press (Paused)
5
5 reps
80%
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 7
4
High Row
5
10 reps
RPE 7
5
Chest Supported Row (Machine)
5
10 reps
RPE 7
6
Kroc Row
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
92%
2
Bench Press (Paused)
4
5 reps
82%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
High Row
4
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
8 reps
RPE 8
6
Kroc Row
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
95%
2
Bench Press (Paused)
3
5 reps
85%
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
4
High Row
3
6 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
6 reps
RPE 8.5
6
Kroc Row
3
6 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
95%
2
Bench Press (Paused)
2
5 reps
85%
3
Incline Bench Press (Dumbbell)
2
4 reps
RPE 8.5
4
High Row
2
4 reps
RPE 8.5
5
Chest Supported Row (Machine)
2
4 reps
RPE 8.5
6
Kroc Row
2
4 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 10
2
Bench Press (Paused)
1
5 reps
85%
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 8.5
4
High Row
1
6 reps
RPE 8.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 8.5
6
Kroc Row
1
6 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
98%
2
Bench Press (Paused)
2
5 reps
85%
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8.5
4
High Row
2
8 reps
RPE 8.5
5
Chest Supported Row (Machine)
2
8 reps
RPE 8.5
6
Kroc Row
2
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
98%
2
Bench Press (Paused)
3
5 reps
85%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
High Row
3
10 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Kroc Row
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Squat (Paused)
5
5 reps
60%
3
Front Squat (Barbell)
5
12 reps
RPE 6
4
Leg Extension
5
12 reps
RPE 6
5
Lunge (Dumbbell)
5
12 reps
RPE 6
6
Side Crunch (Cable)
5
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
72%
2
Squat (Paused)
4
5 reps
62%
3
Front Squat (Barbell)
4
10 reps
RPE 7
4
Leg Extension
4
10 reps
RPE 7
5
Lunge (Dumbbell)
4
10 reps
RPE 7
6
Side Crunch (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Squat (Paused)
3
5 reps
65%
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Lunge (Dumbbell)
3
8 reps
RPE 8
6
Side Crunch (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77%
2
Squat (Paused)
2
5 reps
67%
3
Front Squat (Barbell)
2
6 reps
RPE 9
4
Leg Extension
2
6 reps
RPE 9
5
Lunge (Dumbbell)
2
6 reps
RPE 9
6
Side Crunch (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Squat (Paused)
1
5 reps
70%
3
Front Squat (Barbell)
1
4 reps
RPE 9.5
4
Leg Extension
1
4 reps
RPE 9.5
5
Lunge (Dumbbell)
1
4 reps
RPE 9.5
6
Side Crunch (Cable)
1
4 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
82%
2
Squat (Paused)
2
5 reps
72%
3
Front Squat (Barbell)
2
6 reps
RPE 8.5
4
Leg Extension
2
6 reps
RPE 8.5
5
Leg Press
2
6 reps
RPE 8.5
6
Side Crunch (Cable)
2
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Paused)
3
5 reps
75%
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Leg Press
3
8 reps
RPE 8
6
Side Crunch (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
87%
2
Squat (Paused)
4
5 reps
77%
3
Front Squat (Barbell)
4
10 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 7.5
5
Leg Press
4
10 reps
RPE 7.5
6
Side Crunch (Cable)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Squat (Paused)
5
5 reps
80%
3
Front Squat (Barbell)
5
10 reps
RPE 7
4
Leg Extension
5
10 reps
RPE 7
5
Leg Press
5
10 reps
RPE 7
6
Side Crunch (Cable)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
92%
2
Squat (Paused)
4
4 reps
82%
3
Front Squat (Barbell)
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Press
4
8 reps
RPE 8
6
Side Crunch (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
95%
2
Squat (Paused)
3
5 reps
85%
3
Front Squat (Barbell)
3
6 reps
RPE 8.5
4
Leg Extension
3
6 reps
RPE 8.5
5
Leg Press
3
6 reps
RPE 8.5
6
Side Crunch (Cable)
3
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
95%
2
Squat (Paused)
2
5 reps
85%
3
Front Squat (Barbell)
2
4 reps
RPE 8.5
4
Leg Extension
2
4 reps
RPE 8.5
5
Leg Press
2
4 reps
RPE 8.5
6
Side Crunch (Cable)
2
4 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 10
2
Squat (Paused)
1
5 reps
85%
3
Front Squat (Barbell)
1
6 reps
RPE 8.5
4
Leg Extension
1
6 reps
RPE 8.5
5
Leg Press
1
6 reps
RPE 8.5
6
Side Crunch (Cable)
1
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
98%
2
Squat (Paused)
2
5 reps
90%
3
Front Squat (Barbell)
2
8 reps
RPE 8.5
4
Leg Extension
2
8 reps
RPE 8.5
5
Leg Press
2
8 reps
RPE 8.5
6
Side Crunch (Cable)
2
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
98%
2
Squat (Paused)
3
5 reps
90%
3
Front Squat (Barbell)
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Leg Press
3
10 reps
RPE 8.5
6
Side Crunch (Cable)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Standing Behind Neck Shoulder Press (Barbell)
5
12 reps
RPE 6
3
Bench Press (Barbell)
5
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 6
5
Tricep Rope Push Down (Cable)
5
12 reps
RPE 6
6
Skull Crusher (Barbell)
5
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
72%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7
6
Skull Crusher (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
77%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 9
3
Bench Press (Barbell)
2
6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
6 reps
RPE 9
5
Tricep Rope Push Down (Cable)
2
6 reps
RPE 9
6
Skull Crusher (Barbell)
2
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Standing Behind Neck Shoulder Press (Barbell)
1
4 reps
RPE 9.5
3
Bench Press (Barbell)
1
4 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
1
4 reps
RPE 9.5
5
Tricep Rope Push Down (Cable)
1
4 reps
RPE 9.5
6
Skull Crusher (Barbell)
1
4 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
82%
2
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 8.5
3
Bench Press (Barbell)
2
6 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
6 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
2
6 reps
RPE 8.5
6
Skull Crusher (Barbell)
2
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 7.5
3
Bench Press (Barbell)
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
5
10 reps
RPE 7
3
Bench Press (Barbell)
5
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
6
Skull Crusher (Barbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
92%
2
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
6
Skull Crusher (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 8.5
3
Bench Press (Barbell)
3
6 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
3
6 reps
RPE 8.5
6
Skull Crusher (Barbell)
3
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
2
4 reps
RPE 8.5
3
Bench Press (Barbell)
2
4 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
4 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
2
4 reps
RPE 8.5
6
Skull Crusher (Barbell)
2
4 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
6 reps
RPE 8.5
3
Bench Press (Barbell)
1
6 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
1
6 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
1
6 reps
RPE 8.5
6
Skull Crusher (Barbell)
1
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 8.5
3
Bench Press (Barbell)
2
8 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
2
8 reps
RPE 8.5
6
Skull Crusher (Barbell)
2
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
6
Skull Crusher (Barbell)
1
2
10 reps
18 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Deadlift (Paused)
5
5 reps
60%
3
Good Morning
5
12 reps
RPE 6
4
Romanian Deadlift (Barbell)
5
12 reps
RPE 6
5
Bent Over Row (Barbell)
5
12 reps
RPE 6
6
Hanging Leg Raise
5
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
72%
2
Deadlift (Paused)
4
5 reps
62%
3
Good Morning
4
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
5
Bent Over Row (Barbell)
4
10 reps
RPE 7
6
Hanging Leg Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Paused)
3
5 reps
65%
3
Good Morning
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Bent Over Row (Barbell)
3
8 reps
RPE 8
6
Hanging Leg Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
77%
2
Deadlift (Paused)
2
5 reps
67%
3
Good Morning
2
6 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 9
5
Bent Over Row (Barbell)
2
6 reps
RPE 9
6
Hanging Leg Raise
2
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Deadlift (Paused)
1
5 reps
70%
3
Good Morning
1
4 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
4 reps
RPE 9.5
5
Bent Over Row (Barbell)
1
4 reps
RPE 9.5
6
Hanging Leg Raise
1
4 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
82%
2
Deadlift (Paused)
2
5 reps
72%
3
Good Morning
2
6 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
6 reps
RPE 8.5
6
Hanging Leg Raise
2
6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Deadlift (Paused)
3
5 reps
75%
3
Good Morning
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Bent Over Row (Barbell)
3
8 reps
RPE 8
6
Hanging Leg Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
87%
2
Deadlift (Paused)
4
5 reps
77%
3
Good Morning
4
10 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
5
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
6
Hanging Leg Raise
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 10
2
Deadlift (Paused)
5
5 reps
80%
3
Good Morning
5
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
5
Bent Over Row (Barbell)
5
10 reps
RPE 7
6
Hanging Leg Raise
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
92%
2
Deadlift (Paused)
4
5 reps
82%
3
Good Morning
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Bent Over Row (Barbell)
4
8 reps
RPE 8
6
Hanging Leg Raise
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
95%
2
Deadlift (Paused)
3
5 reps
85%
3
Good Morning
3
6 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
6 reps
RPE 8.5
6
Hanging Leg Raise
3
6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
95%
2
Deadlift (Paused)
2
5 reps
85%
3
Good Morning
2
4 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
2
4 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
4 reps
RPE 8.5
6
Hanging Leg Raise
2
4 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 10
2
Deadlift (Paused)
1
5 reps
85%
3
Good Morning
1
6 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
6 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
6 reps
RPE 8.5
6
Hanging Leg Raise
1
6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
98%
2
Deadlift (Paused)
2
5 reps
90%
3
Good Morning
2
8 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
8 reps
RPE 8.5
6
Hanging Leg Raise
2
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
98%
2
Deadlift (Paused)
3
5 reps
90%
3
Good Morning
3
10 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Squat (Paused)
5 Sets
5 Reps
60%
3
Front Squat (Barbell)
5 Sets
12 Reps
@6
4
Leg Extension
5 Sets
12 Reps
@6
5
Lunge (Dumbbell)
5 Sets
12 Reps
@6
6
Side Crunch (Cable)
5 Sets
12 Reps
@6
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Tempo Bench Press
5 Sets
5 Reps
60%
3
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
@6
4
Lat Pulldown
5 Sets
12 Reps
@6
5
Chest Supported Row (Machine)
6 Sets
12 Reps
@6
6
Bicep Curl (Dumbbell)
6 Sets
12 Reps
@6
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
12 Reps
@6
3
Bench Press (Barbell)
5 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@6
5
Tricep Rope Push Down (Cable)
5 Sets
12 Reps
@6
6
Skull Crusher (Barbell)
5 Sets
12 Reps
@6
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Deadlift (Paused)
5 Sets
5 Reps
60%
3
Good Morning
5 Sets
12 Reps
@6
4
Romanian Deadlift (Barbell)
5 Sets
12 Reps
@6
5
Bent Over Row (Barbell)
5 Sets
12 Reps
@6
6
Hanging Leg Raise
5 Sets
12 Reps
@6