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Strength Sprinkled with Size

by Max D.

Program Description

Maintain and build strength gradually with the added emphasis of building size. The main focus is to progressively overload while maintaining good form and power throughout each lift.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 13, 2024 09:20
  • Last Edited
    May 08, 2024 02:32
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BlogBannerPC
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)
3
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
4
18-20 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Rotator Cuff (Seated - Kneesovertoes)
3
6-8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
4
18-20 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Rotator Cuff (Seated - Kneesovertoes)
3
6-8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
4
18-20 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Rotator Cuff (Seated - Kneesovertoes)
3
6-8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
4
18-20 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Rotator Cuff (Seated - Kneesovertoes)
3
6-8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
4
18-20 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Rotator Cuff (Seated - Kneesovertoes)
3
6-8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
4
18-20 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Rotator Cuff (Seated - Kneesovertoes)
3
6-8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
4
18-20 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Rotator Cuff (Seated - Kneesovertoes)
3
6-8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
4
18-20 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Rotator Cuff (Seated - Kneesovertoes)
3
6-8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
4
18-20 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Rotator Cuff (Seated - Kneesovertoes)
3
6-8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
4
18-20 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Rotator Cuff (Seated - Kneesovertoes)
3
6-8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
4
18-20 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Rotator Cuff (Seated - Kneesovertoes)
3
6-8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
4
18-20 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Rotator Cuff (Seated - Kneesovertoes)
3
6-8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
65%
3A
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
3B
Lat Pulldown (Single Arm)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
65%
3A
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
3B
Lat Pulldown (Single Arm)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
65%
3A
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
3B
Lat Pulldown (Single Arm)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
65%
3A
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
3B
Lat Pulldown (Single Arm)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
65%
3A
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
3B
Lat Pulldown (Single Arm)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
65%
3A
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
3B
Lat Pulldown (Single Arm)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
65%
3A
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
3B
Lat Pulldown (Single Arm)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
65%
3A
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
3B
Lat Pulldown (Single Arm)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
65%
3A
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
3B
Lat Pulldown (Single Arm)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
65%
3A
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
3B
Lat Pulldown (Single Arm)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
65%
3A
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
3B
Lat Pulldown (Single Arm)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
65%
3A
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
3B
Lat Pulldown (Single Arm)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
8 reps
65%
3A
Hamstring Curl
4
8-10 reps
RPE 8
3B
Kettlebell Swing
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
8 reps
65%
3A
Hamstring Curl
4
8-10 reps
RPE 8
3B
Kettlebell Swing
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
8 reps
65%
3A
Hamstring Curl
4
8-10 reps
RPE 8
3B
Kettlebell Swing
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
8 reps
65%
3A
Hamstring Curl
4
8-10 reps
RPE 8
3B
Kettlebell Swing
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
8 reps
65%
3A
Hamstring Curl
4
8-10 reps
RPE 8
3B
Kettlebell Swing
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
8 reps
65%
3A
Hamstring Curl
4
8-10 reps
RPE 8
3B
Kettlebell Swing
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
8 reps
65%
3A
Hamstring Curl
4
8-10 reps
RPE 8
3B
Kettlebell Swing
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
8 reps
65%
3A
Hamstring Curl
4
8-10 reps
RPE 8
3B
Kettlebell Swing
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
8 reps
65%
3A
Hamstring Curl
4
8-10 reps
RPE 8
3B
Kettlebell Swing
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
8 reps
65%
3A
Hamstring Curl
4
8-10 reps
RPE 8
3B
Kettlebell Swing
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
8 reps
65%
3A
Hamstring Curl
4
8-10 reps
RPE 8
3B
Kettlebell Swing
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
8 reps
65%
3A
Hamstring Curl
4
8-10 reps
RPE 8
3B
Kettlebell Swing
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
8 reps
65%
3A
Pec Fly (Dumbbell)
4
8-10 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
18-20 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
5
Rotator Cuff (Seated - Kneesovertoes)
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
8 reps
65%
3A
Pec Fly (Dumbbell)
4
8-10 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
18-20 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
5
Rotator Cuff (Seated - Kneesovertoes)
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
8 reps
65%
3A
Pec Fly (Dumbbell)
4
8-10 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
18-20 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
5
Rotator Cuff (Seated - Kneesovertoes)
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
8 reps
65%
3A
Pec Fly (Dumbbell)
4
8-10 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
18-20 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
5
Rotator Cuff (Seated - Kneesovertoes)
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
8 reps
65%
3A
Pec Fly (Dumbbell)
4
8-10 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
18-20 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
5
Rotator Cuff (Seated - Kneesovertoes)
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
8 reps
65%
3A
Pec Fly (Dumbbell)
4
8-10 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
18-20 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
5
Rotator Cuff (Seated - Kneesovertoes)
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
8 reps
65%
3A
Pec Fly (Dumbbell)
4
8-10 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
18-20 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
5
Rotator Cuff (Seated - Kneesovertoes)
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
8 reps
65%
3A
Pec Fly (Dumbbell)
4
8-10 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
18-20 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
5
Rotator Cuff (Seated - Kneesovertoes)
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
8 reps
65%
3A
Pec Fly (Dumbbell)
4
8-10 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
18-20 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
5
Rotator Cuff (Seated - Kneesovertoes)
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
8 reps
65%
3A
Pec Fly (Dumbbell)
4
8-10 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
18-20 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
5
Rotator Cuff (Seated - Kneesovertoes)
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
8 reps
65%
3A
Pec Fly (Dumbbell)
4
8-10 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
18-20 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
5
Rotator Cuff (Seated - Kneesovertoes)
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
8 reps
65%
3A
Pec Fly (Dumbbell)
4
8-10 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
18-20 reps
RPE 8
4A
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
5
Rotator Cuff (Seated - Kneesovertoes)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
65%
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Shrug (Dumbbell)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
65%
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Shrug (Dumbbell)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
65%
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Shrug (Dumbbell)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
65%
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Shrug (Dumbbell)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
65%
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Shrug (Dumbbell)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
65%
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Shrug (Dumbbell)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
65%
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Shrug (Dumbbell)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
65%
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Shrug (Dumbbell)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
65%
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Shrug (Dumbbell)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
65%
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Shrug (Dumbbell)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
65%
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Shrug (Dumbbell)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
80%
2
Pull-Up (Weighted)
3
8 reps
65%
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Shrug (Dumbbell)
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
8 reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
3B
Goblet Squat
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
8 reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
3B
Goblet Squat
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
8 reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
3B
Goblet Squat
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
8 reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
3B
Goblet Squat
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
8 reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
3B
Goblet Squat
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
8 reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
3B
Goblet Squat
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
8 reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
3B
Goblet Squat
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
8 reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
3B
Goblet Squat
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
8 reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
3B
Goblet Squat
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
8 reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
3B
Goblet Squat
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
8 reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
3B
Goblet Squat
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
8 reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 8
3B
Goblet Squat
4
18-20 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3A
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Incline Chest Fly (Dumbbell)
4 Sets
18-20 Reps
@7
4A
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@7
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
5
Rotator Cuff (Seated - Kneesovertoes)
3 Sets
6-8 Reps
@8.5
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Deadlift (Barbell)
3 Sets
8 Reps
65%
3A
Hamstring Curl
4 Sets
8-10 Reps
@8
3B
Kettlebell Swing
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
65%
3A
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
18-20 Reps
@8
4A
Rear Delt Fly (Dumbbell)
4 Sets
8-10 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@8
5
Rotator Cuff (Seated - Kneesovertoes)
4 Sets
6-8 Reps
@8
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
65%
3A
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Lat Pulldown (Single Arm)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 5
1
Pull-Up (Weighted)
3 Sets
5 Reps
80%
2
Pull-Up (Weighted)
3 Sets
8 Reps
65%
3A
Pull-Up (Assisted)
4 Sets
8-10 Reps
@8
3B
Shrug (Dumbbell)
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
@8
3B
Goblet Squat
4 Sets
18-20 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8