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BoostcampPNG

Sigma wolf hardcore shit🐺

by miika M.
10 athletes joined

Program Description

This program splits to four days: Day 1: Deadlifts Day 2: Shoulders, triceps and biceps Day 3: Rest Day 4: Legs Day 5: Rest Day 6: Chest and back Day 7: Rest Day 8: Rest

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 11, 2024 07:48
  • Last Edited
    Oct 21, 2024 12:04
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Good Morning
2 Sets
6-10 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
Day 2
1
AD Press
3 Sets
4-6 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
3
Upright Row (Cable)
1 Set
10-15 Reps
@10
4
JM Press
2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7
Bayesian Curl
3 Sets
6-10 Reps
@10
8
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@10
9
Bicep Curl (Cable)
1 Set
AMRAP
@10
Day 3
1
Squat (Low Bar)
3 Sets
4-6 Reps
@10
2
Platz Squat
5 Sets
10-15 Reps
@10
3
Leg Extension
1 Set
AMRAP
@10
4
Standing Calf Raise
3 Sets
6-10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
T-Bar Row
1 Set
AMRAP
@10
7
Two Phase Pull
1 Set
AMRAP
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
9
Rear Delt Fly
2 Sets
10-15 Reps
@10