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Strength and hypertrophy

by Ben R.

Program Description

In phase 2 and 3 of the opt model

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 06, 2024 03:35
  • Last Edited
    May 07, 2024 10:22
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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
Deadlift (Barbell)
4
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Underhand Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Underhand Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Underhand Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Underhand Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Dip (Machine)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Dip (Machine)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Dip (Machine)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Dip (Machine)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Spider Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Underhand Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Underhand Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Underhand Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Underhand Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Straight Arm Push down
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Dip (Machine)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Dip (Machine)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Dip (Machine)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Seated Dip (Machine)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Skull Crusher
3
8 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
High Pull
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
12 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
3
2 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Suitcase Carry
1
2 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Suitcase Carry
1
2 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Suitcase Carry
1
2 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Suitcase Carry
1
2 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Suitcase Carry
1
2 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Suitcase Carry
1
2 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Suitcase Carry
1
2 mins
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Suitcase Carry
1
2 mins
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8 Reps
@8
4
Seated Row (Machine)
3 Sets
8 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Glute-Ham Raise
3 Sets
12 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Seated Dip (Machine)
3 Sets
8 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6
Skull Crusher
3 Sets
8 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Spider Curl
3 Sets
12 Reps
@8
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@9.5
Day 4
1
Run
1 Set
20 mins
@7
Day 5
1
Deadlift (Barbell)
4 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8 Reps
@8
4
Seated Row (Machine)
3 Sets
8 Reps
@8
5
Straight Arm Push down
3 Sets
12 Reps
@8
6
Glute-Ham Raise
3 Sets
12 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 6
1
Bench Press (Paused)
3 Sets
8 Reps
@8.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Seated Dip (Machine)
3 Sets
8 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6
Skull Crusher
3 Sets
8 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 7
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Farmer's Walk (Weighted)
3 Sets
2 Reps
@9.5