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Strength Program

by Simon
1 athletes joined

Program Description

Get jacked out the kazoo

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 04, 2024 10:47
  • Last Edited
    Jul 13, 2024 02:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Bench Press (Barbell)
2
5 reps
82%
2
Bench Press (Close Grip)
2
5 reps
65%
3
Guillotine Bench Press
2
10 reps
RPE 7
4
Lat Pulldown (Single Arm)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Push Up
6
10 reps
RPE 7
7
Preacher Curl (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
85%
2
Bench Press (Close Grip)
2
5 reps
68%
3
Guillotine Bench Press
2
10 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Push Up
6
12 reps
RPE 7
7
Preacher Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
90%
78%
2
Bench Press (Close Grip)
1
5 reps
70%
3
Guillotine Bench Press
2
12 reps
RPE 7
4
Lat Pulldown (Single Arm)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Push Up
6
10 reps
RPE 8
7
Preacher Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
78%
65%
2
Bench Press (Close Grip)
1
5 reps
60%
3
Guillotine Bench Press
2
12 reps
RPE 7
4
Lat Pulldown (Single Arm)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Push Up
6
15 reps
RPE 8
7
Preacher Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
5 reps
87%
75%
2
Bench Press (Close Grip)
1
7 reps
67%
3
Guillotine Bench Press
2
12 reps
RPE 7
4
Lat Pulldown (Single Arm)
1
1
2
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Push Up
6
20 reps
RPE 8
7
Preacher Curl (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
93%
84%
72%
2
Incline Chest Press (Machine)
2
5 reps
RPE 8
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
4A
Cable Front Raise
4
10 reps
RPE 8
4B
Crucifix Curls
4
10 reps
RPE 8
5
Chest Fly (Machine)
6
15 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3 reps
5 reps
87%
77%
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3A
Cable Front Raise
5
10 reps
RPE 8
3B
Crucifix Curls
5
10 reps
RPE 8
4
Chest Fly (Machine)
6
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3 reps
5 reps
75%
67%
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8.5
3A
Cable Front Raise
5
10 reps
RPE 8
3B
Crucifix Curls
5
10 reps
RPE 8
4
Chest Fly (Machine)
6
10 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
96%
83%
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8.5
3A
Cable Front Raise
5
10 reps
RPE 9
3B
Crucifix Curls
5
10 reps
RPE 9
4
Chest Fly (Machine)
6
12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
90%
85%
2
Lat Pulldown (Close Grip)
4
15 reps
RPE 8
3A
Cable Front Raise
5
11 reps
RPE 9
3B
Crucifix Curls
5
11 reps
RPE 9
4
Chest Fly (Machine)
6
12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
100%
80%
2
Lat Pulldown (Close Grip)
5
10 reps
RPE 7
3A
Cable Front Raise
5
8 reps
RPE 9
3B
Crucifix Curls
5
8 reps
RPE 9
4
Chest Fly (Machine)
6
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
1
3
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
75%
65%
2
Lat Pulldown (Close Grip)
5
10 reps
RPE 7
3A
Cable Front Raise
5
8 reps
RPE 7
3B
Crucifix Curls
5
8 reps
RPE 7
4
Chest Fly (Machine)
6
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
72%
2
Deficit Deadlift (Barbell)
2
8 reps
RPE 7
3
Single Leg Calf Raises
5
10 reps
RPE 7
4
Hamstring Curl
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Leg Extension
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
75%
2
Deficit Deadlift (Barbell)
2
8 reps
RPE 7.5
3
Single Leg Calf Raises
5
11 reps
RPE 7
4
Hamstring Curl
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Leg Extension
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Squat (Paused)
2
3 reps
58%
3
Deficit Deadlift (Barbell)
2
6 reps
RPE 8
4
Single Leg Calf Raises
5
8 reps
RPE 8
5
Hamstring Curl
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
67%
2
Squat (Paused)
2
3 reps
52%
3
Deficit Deadlift (Barbell)
2
6 reps
RPE 8
4
Single Leg Calf Raises
5
8 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
83%
2
Squat (Paused)
2
3 reps
61%
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 8
4
Single Leg Calf Raises
5
10 reps
RPE 8
5
Hamstring Curl
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
86%
2
Squat (Paused)
3
3 reps
64%
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
4
Leg Extension
4
25 reps
RPE 8
5
Walking Lunge
1
400 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
93%
2
Squat (Paused)
3
3 reps
64%
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 8.5
4
Seated Calf Raise
3
12 reps
RPE 8
5
Leg Extension
4
25 reps
RPE 8
6
Walking Lunge
1
400 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
72%
2
Squat (Paused)
3
3 reps
56%
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 7
4
Seated Calf Raise
3
12 reps
RPE 8
5
Leg Extension
4
25 reps
RPE 7
6
Walking Lunge
1
400 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
82%
2
Squat (Paused)
3
3 reps
66%
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 7
4
Seated Calf Raise
4
12 reps
RPE 8
5
Leg Extension
4
25 reps
RPE 8.5
6
Walking Lunge
1
400 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
96%
2
Squat (Paused)
3
3 reps
70%
3
Deficit Deadlift (Barbell)
3
6 reps
RPE 7
4
Seated Calf Raise
4
8 reps
RPE 8.5
5
Leg Extension
4
20 reps
RPE 9
6
Walking Lunge
1
400 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Squat (Paused)
3
3 reps
65%
3
Deficit Deadlift (Barbell)
3
7 reps
RPE 7
4
Seated Calf Raise
4
8 reps
RPE 8.5
5
Leg Extension
4
20 reps
RPE 7
6
Walking Lunge
1
400 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
96%
2
Squat (Paused)
3
3 reps
70%
3
Deficit Deadlift (Barbell)
3
6 reps
RPE 7
4
Seated Calf Raise
4
8 reps
RPE 8.5
5
Leg Extension
4
20 reps
RPE 9
6
Walking Lunge
1
400 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
57%
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Hammer Curl
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
12+ reps
100+ reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
Skull Crusher
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
60%
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
12+ reps
100+ reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Skull Crusher
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
65%
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3
Hammer Curl
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
12+ reps
100+ reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Skull Crusher
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
55%
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 7
RPE 7
3
Hammer Curl
4
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
12+ reps
100+ reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Skull Crusher
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3 reps
73%
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3
Hammer Curl
4
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
12+ reps
100+ reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8.5
7
Skull Crusher
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
3 reps
76%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
100 reps
RPE 7
RPE 7
RPE 7
3
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
100 reps
RPE 8
RPE 8
RPE 8
6
Spider Curl
2
RPE 8
7
Skull Crusher
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
3 reps
79%
2
Lat Pulldown (Close Grip)
1
1
1
15 reps
12 reps
100 reps
RPE 7
RPE 7
RPE 7
3
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
100 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Spider Curl
2
RPE 8
7
Skull Crusher
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
3 reps
66%
2
Lat Pulldown (Close Grip)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
9 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Spider Curl
2
RPE 8
7
Skull Crusher
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10 reps
53%
2
Lat Pulldown (Close Grip)
1
1
1
15 reps
12 reps
100 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
100 reps
RPE 9
RPE 9
RPE 9
6
Spider Curl
3
RPE 8
7
Skull Crusher
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10 reps
56%
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
100 reps
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
4
Shoulder Press (Plate Loaded)
3
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
100 reps
RPE 9
RPE 9
6
Spider Curl
3
RPE 8
7
Skull Crusher
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
9 reps
59%
2
Lat Pulldown (Close Grip)
2
1
10 reps
100 reps
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
100 reps
RPE 9
RPE 9
6
Spider Curl
3
RPE 8
7
Skull Crusher
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10 reps
56%
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
100 reps
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
4
Shoulder Press (Plate Loaded)
3
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
100 reps
RPE 9
RPE 9
6
Spider Curl
3
RPE 8
7
Skull Crusher
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
83%
73%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Seated Calf Raise
3
20 reps
RPE 7
4
Belt Squat
2
10 reps
RPE 8
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
86%
75%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Seated Calf Raise
3
20 reps
RPE 7.5
4
Belt Squat
2
12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
6 reps
77%
68%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Seated Calf Raise
3
20 reps
RPE 8
4
Belt Squat
2
12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
72%
60%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Seated Calf Raise
3
15 reps
RPE 8
4
Belt Squat
2
12 reps
RPE 7
5
Wide Grip Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
89%
72%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Seated Calf Raise
4
20 reps
RPE 8
4
Belt Squat
2
15 reps
RPE 7
5
Wide Grip Lat Pulldown
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82%
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Seated Calf Raise
4
20 reps
RPE 8
4
Belt Squat
2
6 reps
RPE 7
5
Wide Grip Lat Pulldown
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
3 reps
92%
78%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Seated Calf Raise
4
15 reps
RPE 8
4
Belt Squat
2
7 reps
RPE 7
5
Wide Grip Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
77%
70%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
3
Seated Calf Raise
4
15 reps
RPE 7
4
Belt Squat
2
7 reps
RPE 6
5
Wide Grip Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
95%
85%
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3
Seated Calf Raise
4
15 reps
RPE 7
4
Belt Squat
2
8 reps
RPE 8
5
Wide Grip Lat Pulldown
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
6 reps
80%
70%
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 9
4
Belt Squat
2
8 reps
RPE 8.5
5
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
6 reps
100%
70%
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 9
4
Belt Squat
2
10 reps
RPE 8.5
5
Wide Grip Lat Pulldown
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
6 reps
6 reps
80%
70%
85%
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3
Seated Calf Raise
5
10 reps
RPE 9
4
Belt Squat
2
8 reps
RPE 8.5
5
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
82%
2
Bench Press (Close Grip)
2 Sets
5 Reps
65%
3
Guillotine Bench Press
2 Sets
10 Reps
@7
4
Lat Pulldown (Single Arm)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Push Up
6 Sets
10 Reps
@7
7
Preacher Curl (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
72%
2
Deficit Deadlift (Barbell)
2 Sets
8 Reps
@7
3
Single Leg Calf Raises
5 Sets
10 Reps
@7
4
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Leg Extension
4 Sets
15 Reps
@8
Day 3
1
Bench Press (Close Grip)
3 Sets
8 Reps
57%
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Hammer Curl
3 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15+ Reps
12+ Reps
100+ Reps
@8
@8
@8
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
7
Skull Crusher
2 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
83%
73%
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@8
3
Seated Calf Raise
3 Sets
20 Reps
@7
4
Belt Squat
2 Sets
10 Reps
@8
5
Wide Grip Lat Pulldown
3 Sets
10 Reps
@7