Program Description
Increase overall strength in the Core 4 barbell lifts, with extra focus on squats and overhead press. Use’s linear progression on main lift and double progression on accessories. Make sure to eat and rest plenty due to the high frequency. If more rest is needed, skip the second squat and overhead press days.
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 02, 2024 06:59
- Last EditedJun 16, 2024 03:23
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
5
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Underhand Lat Pulldown
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@7
3
Leg Extension3 Sets
8-12 Reps
@7
4
Leg Curl3 Sets
8-12 Reps
@7
Day 2
1
Overhead Press (Barbell)3 Sets
5 Reps
60%
2
Underhand Lat Pulldown3 Sets
8-12 Reps
@7
3
Chest Press (Machine)3 Sets
8-12 Reps
@7
4
Seated Row (Cable)3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)3 Sets
5 Reps
60%
2
Hack Squat3 Sets
8-12 Reps
@7
3
Leg Curl3 Sets
8-12 Reps
@7
4
Leg Extension3 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)3 Sets
5 Reps
60%
2
Chest Supported Row (Machine)1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
@7
4
Single Arm High Row (Cable)3 Sets
8-12 Reps
@7
5
Hammer Curl1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7
Day 5
1
Squat (Barbell)3 Sets
5 Reps
60%
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@7
3
Leg Extension3 Sets
8-12 Reps
@7
4
Leg Curl3 Sets
8-12 Reps
@7
Day 6
1
Overhead Press (Barbell)3 Sets
5 Reps
60%
2
Underhand Lat Pulldown3 Sets
8-12 Reps
@7
3
Chest Press (Machine)3 Sets
8-12 Reps
@7
4
Seated Row (Cable)3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)3 Sets
8-12 Reps
@7