logo
BoostcampPNG

The Escanor Project

by Mr. Pickles_Esq
2 athletes joined

Program Description

Powerbuilding cutting program. Program was made to prepare for cosplay of the character of Escanor hence the name, but the principals within are effective for both Hypertrophy and building and maintaining strength in a deficit. Please note cardio protocols are not included but are strongly suggested. Cardio doesn't matter much, just do something.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    130 minutes
  • Created
    Feb 16, 2024 05:28
  • Last Edited
    Jun 26, 2024 01:43
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
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
Bench Press (Barbell)
2
4
5 reps
10 reps
RPE 8.5
RPE 7
2
Ring Dip
3
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 9
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
5
Lying Rear Lateral Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
5 reps
10 reps
RPE 8.5
RPE 7
2
Ring Dip
3
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 9
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
5
Lying Rear Lateral Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
5 reps
10 reps
RPE 8.5
RPE 7
2
Ring Dip
3
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 9
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
5
Lying Rear Lateral Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
5 reps
10 reps
RPE 8.5
RPE 7
2
Ring Dip
3
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 9
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
5
Lying Rear Lateral Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
3 reps
10 reps
RPE 8.5
RPE 6.5
2
Football Bar Bench
3
12 reps
RPE 7.5
3
Ring Push Up
2
10-15 reps
RPE 8
4
Incline Fly Press (Dumbbell)
2
8-10 reps
RPE 8
5
Lu Raises
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
3 reps
10 reps
RPE 8.5
RPE 6.5
2
Football Bar Bench
3
12 reps
RPE 7.5
3
Ring Push Up
2
10-15 reps
RPE 8
4
Incline Fly Press (Dumbbell)
2
8-10 reps
RPE 8
5
Lu Raises
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
3 reps
10 reps
RPE 8.5
RPE 6.5
2
Football Bar Bench
3
12 reps
RPE 7.5
3
Ring Push Up
2
10-15 reps
RPE 8
4
Incline Fly Press (Dumbbell)
2
8-10 reps
RPE 8
5
Lu Raises
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
3 reps
10 reps
RPE 8.5
RPE 6.5
2
Football Bar Bench
3
12 reps
RPE 7.5
3
Ring Push Up
2
10-15 reps
RPE 8
4
Incline Fly Press (Dumbbell)
2
8-10 reps
RPE 8
5
Lu Raises
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
10 reps
RPE 8.5
RPE 6.5
2
Ring Dip
2
15-20 reps
RPE 8
3
Ring Push Up
2
20-25 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8
5A
Upright Row (Dumbbell)
3
15-20 reps
RPE 8.5
5B
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
10 reps
RPE 8.5
RPE 6.5
2
Ring Dip
2
15-20 reps
RPE 8
3
Ring Push Up
2
20-25 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8
5A
Upright Row (Dumbbell)
3
15-20 reps
RPE 8.5
5B
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
10 reps
RPE 8.5
RPE 6.5
2
Ring Dip
2
15-20 reps
RPE 8
3
Ring Push Up
2
20-25 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8
5A
Upright Row (Dumbbell)
3
15-20 reps
RPE 8.5
5B
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
10 reps
RPE 8.5
RPE 6.5
2
Ring Dip
2
15-20 reps
RPE 8
3
Ring Push Up
2
20-25 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8
5A
Upright Row (Dumbbell)
3
15-20 reps
RPE 8.5
5B
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8 reps
RPE 6.5
2
Zercher Split Squar
3
10-12 reps
RPE 8
3
Standing Calf Raise
4
15 reps
RPE 9.5
4
Pull Through (Cable)
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8 reps
RPE 6.5
2
Zercher Split Squar
3
10-12 reps
RPE 8
3
Standing Calf Raise
4
15 reps
RPE 9.5
4
Pull Through (Cable)
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8 reps
RPE 6.5
2
Zercher Split Squar
3
10-12 reps
RPE 8
3
Standing Calf Raise
4
15 reps
RPE 9.5
4
Pull Through (Cable)
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8 reps
RPE 6.5
2
Zercher Split Squar
3
10-12 reps
RPE 8
3
Standing Calf Raise
4
15 reps
RPE 9.5
4
Pull Through (Cable)
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
RPE 7
2
Good Morning
3
8 reps
RPE 8
3
Single Leg Deadlift
2
12 reps
RPE 7
4
Standing Calf Raise
2
15-20 reps
RPE 8.5
5
Dragon Flag
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
RPE 7
2
Good Morning
3
8 reps
RPE 8
3
Single Leg Deadlift
2
12 reps
RPE 7
4
Standing Calf Raise
2
15-20 reps
RPE 8.5
5
Dragon Flag
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
RPE 7
2
Good Morning
3
8 reps
RPE 8
3
Single Leg Deadlift
2
12 reps
RPE 7
4
Standing Calf Raise
2
15-20 reps
RPE 8.5
5
Dragon Flag
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
RPE 7
2
Good Morning
3
8 reps
RPE 8
3
Single Leg Deadlift
2
12 reps
RPE 7
4
Standing Calf Raise
2
15-20 reps
RPE 8.5
5
Dragon Flag
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Safety Bar Squat
3
10 reps
RPE 7
2
Zercher Split Squar
3
8-10 reps
RPE 7.5
3
Standing Calf Raise
2
15-20 reps
RPE 10
4
Ab Wheel
3
20-25 reps
RPE 8.5
5
Side Crunch (Cable)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Safety Bar Squat
3
10 reps
RPE 7
2
Zercher Split Squar
3
8-10 reps
RPE 7.5
3
Standing Calf Raise
2
15-20 reps
RPE 10
4
Ab Wheel
3
20-25 reps
RPE 8.5
5
Side Crunch (Cable)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Safety Bar Squat
3
10 reps
RPE 7
2
Zercher Split Squar
3
8-10 reps
RPE 7.5
3
Standing Calf Raise
2
15-20 reps
RPE 10
4
Ab Wheel
3
20-25 reps
RPE 8.5
5
Side Crunch (Cable)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Safety Bar Squat
3
10 reps
RPE 7
2
Zercher Split Squar
3
8-10 reps
RPE 7.5
3
Standing Calf Raise
2
15-20 reps
RPE 10
4
Ab Wheel
3
20-25 reps
RPE 8.5
5
Side Crunch (Cable)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
5 reps
8 reps
RPE 7.5
RPE 6.5
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 8
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Row
2
8-10 reps
RPE 7.5
5
Back Extension (Weighted)
2
12 reps
RPE 8
6
Anti Grav Row
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
5 reps
8 reps
RPE 7.5
RPE 6.5
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 8
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Row
2
8-10 reps
RPE 7.5
5
Back Extension (Weighted)
2
12 reps
RPE 8
6
Anti Grav Row
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
5 reps
8 reps
RPE 7.5
RPE 6.5
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 8
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Row
2
8-10 reps
RPE 7.5
5
Back Extension (Weighted)
2
12 reps
RPE 8
6
Anti Grav Row
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
5 reps
8 reps
RPE 7.5
RPE 6.5
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 8
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Row
2
8-10 reps
RPE 7.5
5
Back Extension (Weighted)
2
12 reps
RPE 8
6
Anti Grav Row
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
3 reps
8 reps
RPE 8
RPE 6.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8.5
3
Seated Row (Cable)
2
12-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
3 reps
8 reps
RPE 8
RPE 6.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8.5
3
Seated Row (Cable)
2
12-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
3 reps
8 reps
RPE 8
RPE 6.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8.5
3
Seated Row (Cable)
2
12-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
3 reps
8 reps
RPE 8
RPE 6.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8.5
3
Seated Row (Cable)
2
12-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
5 reps
10 reps
RPE 8
RPE 6.5
2
Ring Row (Weighted)
2
15 reps
RPE 8
3
Ring Pull Ups
3
8-15 reps
RPE 9.5
4
Meadow Row
3
12 reps
RPE 7
5
Standing Pullover (Cable)
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
5 reps
10 reps
RPE 8
RPE 6.5
2
Ring Row (Weighted)
2
15 reps
RPE 8
3
Ring Pull Ups
3
8-15 reps
RPE 9.5
4
Meadow Row
3
12 reps
RPE 7
5
Standing Pullover (Cable)
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
5 reps
10 reps
RPE 8
RPE 6.5
2
Ring Row (Weighted)
2
15 reps
RPE 8
3
Ring Pull Ups
3
8-15 reps
RPE 9.5
4
Meadow Row
3
12 reps
RPE 7
5
Standing Pullover (Cable)
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
5 reps
10 reps
RPE 8
RPE 6.5
2
Ring Row (Weighted)
2
15 reps
RPE 8
3
Ring Pull Ups
3
8-15 reps
RPE 9.5
4
Meadow Row
3
12 reps
RPE 7
5
Standing Pullover (Cable)
2
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Upright Row (Cable)
3
10-12 reps
RPE 8
3
Band Fly
3
15-20 reps
RPE 9.5
4
Face Pull
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Lu Raises
2
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Upright Row (Cable)
3
10-12 reps
RPE 8
3
Band Fly
3
15-20 reps
RPE 9.5
4
Face Pull
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Lu Raises
2
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Upright Row (Cable)
3
10-12 reps
RPE 8
3
Band Fly
3
15-20 reps
RPE 9.5
4
Face Pull
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Lu Raises
2
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Upright Row (Cable)
3
10-12 reps
RPE 8
3
Band Fly
3
15-20 reps
RPE 9.5
4
Face Pull
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Lu Raises
2
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 8.5
2
Upper Back Row
3
10-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8.5
4
Cable Y Raise
3
10-15 reps
RPE 9.5
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 8.5
2
Upper Back Row
3
10-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8.5
4
Cable Y Raise
3
10-15 reps
RPE 9.5
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 8.5
2
Upper Back Row
3
10-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8.5
4
Cable Y Raise
3
10-15 reps
RPE 9.5
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 8.5
2
Upper Back Row
3
10-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8.5
4
Cable Y Raise
3
10-15 reps
RPE 9.5
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-20 reps
RPE 9.5
2
Band Fly
3
20 reps
RPE 9.5
3
Dip (Weighted)
2
5-8 reps
RPE 8.5
4
Lu Raises
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5B
Face Pull
3
20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-20 reps
RPE 9.5
2
Band Fly
3
20 reps
RPE 9.5
3
Dip (Weighted)
2
5-8 reps
RPE 8.5
4
Lu Raises
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5B
Face Pull
3
20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-20 reps
RPE 9.5
2
Band Fly
3
20 reps
RPE 9.5
3
Dip (Weighted)
2
5-8 reps
RPE 8.5
4
Lu Raises
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5B
Face Pull
3
20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-20 reps
RPE 9.5
2
Band Fly
3
20 reps
RPE 9.5
3
Dip (Weighted)
2
5-8 reps
RPE 8.5
4
Lu Raises
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5B
Face Pull
3
20 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
5 reps
8 reps
RPE 8
RPE 6.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Pistol Squat
2
8-10 reps
RPE 7.5
4
Ab Wheel
3
8-10 reps
RPE 9.5
5
Reverse Lunge (Barbell)
3
8-10 reps
RPE 8
6
Leg Pull-In
3
6-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
5 reps
8 reps
RPE 8
RPE 6.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Pistol Squat
2
8-10 reps
RPE 7.5
4
Ab Wheel
3
8-10 reps
RPE 9.5
5
Reverse Lunge (Barbell)
3
8-10 reps
RPE 8
6
Leg Pull-In
3
6-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
5 reps
8 reps
RPE 8
RPE 6.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Pistol Squat
2
8-10 reps
RPE 7.5
4
Ab Wheel
3
8-10 reps
RPE 9.5
5
Reverse Lunge (Barbell)
3
8-10 reps
RPE 8
6
Leg Pull-In
3
6-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
5 reps
8 reps
RPE 8
RPE 6.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Pistol Squat
2
8-10 reps
RPE 7.5
4
Ab Wheel
3
8-10 reps
RPE 9.5
5
Reverse Lunge (Barbell)
3
8-10 reps
RPE 8
6
Leg Pull-In
3
6-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
3 reps
10 reps
RPE 8
RPE 6
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Hatfield Squat
2
10-12 reps
RPE 8
4
Pull Through (Cable)
3
15-20 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
3 reps
10 reps
RPE 8
RPE 6
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Hatfield Squat
2
10-12 reps
RPE 8
4
Pull Through (Cable)
3
15-20 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
3 reps
10 reps
RPE 8
RPE 6
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Hatfield Squat
2
10-12 reps
RPE 8
4
Pull Through (Cable)
3
15-20 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
3 reps
10 reps
RPE 8
RPE 6
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Hatfield Squat
2
10-12 reps
RPE 8
4
Pull Through (Cable)
3
15-20 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
8 reps
RPE 8
RPE 6.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Standing Calf Raise
2
20-25 reps
RPE 10
4
Dragon Flag
3
20 reps
RPE 9.5
5
Sissy Squat
2
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
8 reps
RPE 8
RPE 6.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Standing Calf Raise
2
20-25 reps
RPE 10
4
Dragon Flag
3
20 reps
RPE 9.5
5
Sissy Squat
2
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
8 reps
RPE 8
RPE 6.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Standing Calf Raise
2
20-25 reps
RPE 10
4
Dragon Flag
3
20 reps
RPE 9.5
5
Sissy Squat
2
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
8 reps
RPE 8
RPE 6.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Standing Calf Raise
2
20-25 reps
RPE 10
4
Dragon Flag
3
20 reps
RPE 9.5
5
Sissy Squat
2
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8.5
3
Meadow Row
4
10-15 reps
RPE 8.5
4
Spider Curl
5
12 reps
RPE 8.5
5
Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Hammer Curl
2
12-15 reps
RPE 9
7
Skull Crusher
3
8-10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8.5
3
Meadow Row
4
10-15 reps
RPE 8.5
4
Spider Curl
5
12 reps
RPE 8.5
5
Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Hammer Curl
2
12-15 reps
RPE 9
7
Skull Crusher
3
8-10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8.5
3
Meadow Row
4
10-15 reps
RPE 8.5
4
Spider Curl
5
12 reps
RPE 8.5
5
Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Hammer Curl
2
12-15 reps
RPE 9
7
Skull Crusher
3
8-10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8.5
3
Meadow Row
4
10-15 reps
RPE 8.5
4
Spider Curl
5
12 reps
RPE 8.5
5
Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Hammer Curl
2
12-15 reps
RPE 9
7
Skull Crusher
3
8-10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 7.5
2
Kroc Row
2
15-20 reps
RPE 10
3
Yates Row
3
10-12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8.5
6A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Rolling Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 7.5
2
Kroc Row
2
15-20 reps
RPE 10
3
Yates Row
3
10-12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8.5
6A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Rolling Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 7.5
2
Kroc Row
2
15-20 reps
RPE 10
3
Yates Row
3
10-12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8.5
6A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Rolling Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 7.5
2
Kroc Row
2
15-20 reps
RPE 10
3
Yates Row
3
10-12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8.5
6A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
6B
Rolling Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
5
10 reps
RPE 7
2
Pull-Up (Bodyweight)
3
12 reps
RPE 7.5
3
Anti Grav Row
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
5A
Skull Crusher
3
10 reps
RPE 8.5
5B
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
6A
Tricep Pushdown (Cable)
2
15-20 reps
RPE 9.5
6B
Hammer Curl
2
20-25 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
5
10 reps
RPE 7
2
Pull-Up (Bodyweight)
3
12 reps
RPE 7.5
3
Anti Grav Row
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
5A
Skull Crusher
3
10 reps
RPE 8.5
5B
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
6A
Tricep Pushdown (Cable)
2
15-20 reps
RPE 9.5
6B
Hammer Curl
2
20-25 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
5
10 reps
RPE 7
2
Pull-Up (Bodyweight)
3
12 reps
RPE 7.5
3
Anti Grav Row
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
5A
Skull Crusher
3
10 reps
RPE 8.5
5B
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
6A
Tricep Pushdown (Cable)
2
15-20 reps
RPE 9.5
6B
Hammer Curl
2
20-25 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
5
10 reps
RPE 7
2
Pull-Up (Bodyweight)
3
12 reps
RPE 7.5
3
Anti Grav Row
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
5A
Skull Crusher
3
10 reps
RPE 8.5
5B
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
6A
Tricep Pushdown (Cable)
2
15-20 reps
RPE 9.5
6B
Hammer Curl
2
20-25 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
5 reps
10 reps
RPE 8.5
RPE 7
2
Ring Dip
3
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 9
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
5
Lying Rear Lateral Raise
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
5 reps
10 reps
RPE 8.5
RPE 7
2
Ring Dip
3
8-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 9
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
5
Lying Rear Lateral Raise
3
10 reps
RPE 7
Day 8
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8 reps
RPE 6.5
2
Zercher Split Squar
3
10-12 reps
RPE 8
3
Standing Calf Raise
4
15 reps
RPE 9.5
4
Pull Through (Cable)
3
12-15 reps
RPE 7.5
Day 8
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8 reps
RPE 6.5
2
Zercher Split Squar
3
10-12 reps
RPE 8
3
Standing Calf Raise
4
15 reps
RPE 9.5
4
Pull Through (Cable)
3
12-15 reps
RPE 7.5
Day 9
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
5 reps
8 reps
RPE 7.5
RPE 6.5
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 8
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Row
2
8-10 reps
RPE 7.5
5
Back Extension (Weighted)
2
12 reps
RPE 8
6
Anti Grav Row
3
12 reps
RPE 8.5
Day 9
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
5 reps
8 reps
RPE 7.5
RPE 6.5
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 8
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Row
2
8-10 reps
RPE 7.5
5
Back Extension (Weighted)
2
12 reps
RPE 8
6
Anti Grav Row
3
12 reps
RPE 8.5
Day 10
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Upright Row (Cable)
3
10-12 reps
RPE 8
3
Band Fly
3
15-20 reps
RPE 9.5
4
Face Pull
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Lu Raises
2
10-15 reps
RPE 8.5
Day 10
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2
Upright Row (Cable)
3
10-12 reps
RPE 8
3
Band Fly
3
15-20 reps
RPE 9.5
4
Face Pull
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Lu Raises
2
10-15 reps
RPE 8.5
Day 11
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
5 reps
8 reps
RPE 8
RPE 6.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Pistol Squat
2
8-10 reps
RPE 7.5
4
Ab Wheel
3
8-10 reps
RPE 9.5
5
Reverse Lunge (Barbell)
3
8-10 reps
RPE 8
6
Leg Pull-In
3
6-8 reps
RPE 9.5
Day 11
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
5 reps
8 reps
RPE 8
RPE 6.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Pistol Squat
2
8-10 reps
RPE 7.5
4
Ab Wheel
3
8-10 reps
RPE 9.5
5
Reverse Lunge (Barbell)
3
8-10 reps
RPE 8
6
Leg Pull-In
3
6-8 reps
RPE 9.5
Day 12
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8.5
3
Meadow Row
4
10-15 reps
RPE 8.5
4
Spider Curl
5
12 reps
RPE 8.5
5
Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Hammer Curl
2
12-15 reps
RPE 9
7
Skull Crusher
3
8-10 reps
RPE 8.5
Day 12
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8.5
3
Meadow Row
4
10-15 reps
RPE 8.5
4
Spider Curl
5
12 reps
RPE 8.5
5
Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Hammer Curl
2
12-15 reps
RPE 9
7
Skull Crusher
3
8-10 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
5 Reps
10 Reps
@8.5
@7
2
Ring Dip
3 Sets
8-10 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
15-20 Reps
@9
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8
5
Lying Rear Lateral Raise
3 Sets
10 Reps
@7
Day 2
1
Safety Bar Squat
5 Sets
8 Reps
@6.5
2
Zercher Split Squar
3 Sets
10-12 Reps
@8
3
Standing Calf Raise
4 Sets
15 Reps
@9.5
4
Pull Through (Cable)
3 Sets
12-15 Reps
@7.5
Day 3
1
Deadlift (Barbell)
2 Sets
4 Sets
5 Reps
8 Reps
@7.5
@6.5
2
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
12-15 Reps
@10
4
Rear Delt Row
2 Sets
8-10 Reps
@7.5
5
Back Extension (Weighted)
2 Sets
12 Reps
@8
6
Anti Grav Row
3 Sets
12 Reps
@8.5
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@8.5
2
Upright Row (Cable)
3 Sets
10-12 Reps
@8
3
Band Fly
3 Sets
15-20 Reps
@9.5
4
Face Pull
2 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Lu Raises
2 Sets
10-15 Reps
@8.5
Day 5
1
Squat (Barbell)
2 Sets
4 Sets
5 Reps
8 Reps
@8
@6.5
2
Stiff Leg Deadlift
3 Sets
10 Reps
@7.5
3
Pistol Squat
2 Sets
8-10 Reps
@7.5
4
Ab Wheel
3 Sets
8-10 Reps
@9.5
5
Reverse Lunge (Barbell)
3 Sets
8-10 Reps
@8
6
Leg Pull-In
3 Sets
6-8 Reps
@9.5
Day 6
1
Deadlift (Paused)
4 Sets
8 Reps
@7.5
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8.5
3
Meadow Row
4 Sets
10-15 Reps
@8.5
4
Spider Curl
5 Sets
12 Reps
@8.5
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Hammer Curl
2 Sets
12-15 Reps
@9
7
Skull Crusher
3 Sets
8-10 Reps
@8.5