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Smash & Pump 4-Day FB Push/Pull

by Jeff J.

Program Description

Smash & Pump 4-Day Full Body Push/Pull is one part Conjugate and one part HIT. This is for those that prefer full body workouts and want to lift 4 times per week. If you prefer not to lift on consecutive days, feel free to lift every other day. Unlike most of what you'll find on Boostcamp, Smash & Pump is NOT a program. Rather, it's a template that allows you to select all of your own exercises. You'll find that all of the exercises listed initially are Placeholders, to be replaced by you. There's a relatively detailed document that provides background information on the template, and gives general guidance on what exercises are and are not appropriate for each slot. Given the nature of this template, a sound understanding of the basics of programming, and experience performing many different types of exercises will definitely be helpful. This is likely not a good starting point for someone that's newer to lifting. Documentation URL: https://docs.google.com/document/d/1KWaltu3HryCVba0O6lHoZ9sfEeJ_HR563BKC8IFsWoY/edit?usp=sharing

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 03, 2024 09:04
  • Last Edited
    Aug 07, 2024 11:00
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Max - Squat (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Horizontal Push (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
6
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Squat (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Horizontal Push (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
6
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Squat (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Horizontal Push (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
6
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Squat (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Horizontal Push (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
6
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Squat (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Horizontal Push (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
6
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Squat (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Horizontal Push (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
6
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Squat (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Horizontal Push (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
6
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Squat (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Horizontal Push (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
6
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Squat (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Horizontal Push (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
6
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Squat (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Horizontal Push (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
6
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Squat (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Horizontal Push (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
6
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max - Squat (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Squat (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Horizontal Push (Placeholder)
3
3-6 reps
RPE 7-9
4
Rest Pause - Quad Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Flex - Triceps (Placeholder)
3
12-25 reps
RPE 8-10
6
Rest Pause - Chest Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Hinge (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Vertical Pull (Placeholder)
3
6-8 reps
RPE 7-9
4
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Hinge (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Vertical Pull (Placeholder)
3
6-8 reps
RPE 7-9
4
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Hinge (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Vertical Pull (Placeholder)
3
6-8 reps
RPE 7-9
4
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Hinge (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Vertical Pull (Placeholder)
3
6-8 reps
RPE 7-9
4
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Hinge (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Vertical Pull (Placeholder)
3
6-8 reps
RPE 7-9
4
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Hinge (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Vertical Pull (Placeholder)
3
6-8 reps
RPE 7-9
4
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Hinge (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Vertical Pull (Placeholder)
3
6-8 reps
RPE 7-9
4
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Hinge (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Vertical Pull (Placeholder)
3
6-8 reps
RPE 7-9
4
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Hinge (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Vertical Pull (Placeholder)
3
6-8 reps
RPE 7-9
4
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Hinge (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Vertical Pull (Placeholder)
3
6-8 reps
RPE 7-9
4
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Hinge (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Vertical Pull (Placeholder)
3
6-8 reps
RPE 7-9
4
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max - Hinge (Placeholder)
1
1 reps
RPE 8-9.5
2
Strength - Hinge (Placeholder)
3
3 reps
RPE 7-9
3
Strength - Vertical Pull (Placeholder)
3
6-8 reps
RPE 7-9
4
Rest Pause - Horizontal Pull (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Strength - Squat (Placeholder)
3
6-8 reps
RPE 7-9
2
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
3
Strength - Bench/Press (Placeholder)
3
3 reps
RPE 7-9
4
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
5
Flex - Horizontal/Vertical Push (Placeholder)
3
8-20 reps
RPE 8-10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Strength - Squat (Placeholder)
3
6-8 reps
RPE 7-9
2
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
3
Strength - Bench/Press (Placeholder)
3
3 reps
RPE 7-9
4
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
5
Flex - Horizontal/Vertical Push (Placeholder)
3
8-20 reps
RPE 8-10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Strength - Squat (Placeholder)
3
6-8 reps
RPE 7-9
2
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
3
Strength - Bench/Press (Placeholder)
3
3 reps
RPE 7-9
4
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
5
Flex - Horizontal/Vertical Push (Placeholder)
3
8-20 reps
RPE 8-10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Strength - Squat (Placeholder)
3
6-8 reps
RPE 7-9
2
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
3
Strength - Bench/Press (Placeholder)
3
3 reps
RPE 7-9
4
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
5
Flex - Horizontal/Vertical Push (Placeholder)
3
8-20 reps
RPE 8-10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Strength - Squat (Placeholder)
3
6-8 reps
RPE 7-9
2
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
3
Strength - Bench/Press (Placeholder)
3
3 reps
RPE 7-9
4
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
5
Flex - Horizontal/Vertical Push (Placeholder)
3
8-20 reps
RPE 8-10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Strength - Squat (Placeholder)
3
6-8 reps
RPE 7-9
2
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
3
Strength - Bench/Press (Placeholder)
3
3 reps
RPE 7-9
4
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
5
Flex - Horizontal/Vertical Push (Placeholder)
3
8-20 reps
RPE 8-10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Strength - Squat (Placeholder)
3
6-8 reps
RPE 7-9
2
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
3
Strength - Bench/Press (Placeholder)
3
3 reps
RPE 7-9
4
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
5
Flex - Horizontal/Vertical Push (Placeholder)
3
8-20 reps
RPE 8-10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Strength - Squat (Placeholder)
3
6-8 reps
RPE 7-9
2
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
3
Strength - Bench/Press (Placeholder)
3
3 reps
RPE 7-9
4
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
5
Flex - Horizontal/Vertical Push (Placeholder)
3
8-20 reps
RPE 8-10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Strength - Squat (Placeholder)
3
6-8 reps
RPE 7-9
2
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
3
Strength - Bench/Press (Placeholder)
3
3 reps
RPE 7-9
4
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
5
Flex - Horizontal/Vertical Push (Placeholder)
3
8-20 reps
RPE 8-10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Strength - Squat (Placeholder)
3
6-8 reps
RPE 7-9
2
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
3
Strength - Bench/Press (Placeholder)
3
3 reps
RPE 7-9
4
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
5
Flex - Horizontal/Vertical Push (Placeholder)
3
8-20 reps
RPE 8-10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Strength - Squat (Placeholder)
3
6-8 reps
RPE 7-9
2
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
3
Strength - Bench/Press (Placeholder)
3
3 reps
RPE 7-9
4
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
5
Flex - Horizontal/Vertical Push (Placeholder)
3
8-20 reps
RPE 8-10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Strength - Squat (Placeholder)
3
6-8 reps
RPE 7-9
2
Max - Bench/Press (Placeholder)
1
1 reps
RPE 8-9.5
3
Strength - Bench/Press (Placeholder)
3
3 reps
RPE 7-9
4
Flex - Single Leg Compound (Placeholder)
3
8-20 reps
RPE 8-10
5
Flex - Horizontal/Vertical Push (Placeholder)
3
8-20 reps
RPE 8-10
6
Rest Pause - Triceps Isolation (Placeholder)
3
20-25 reps
RPE 10
7
Rest Pause - Lateral Raise (Placeholder)
3
15-20 reps
RPE 10
8
Rest Pause - Calves (Placeholder)
3
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strength - Horizontal Pull (Placeholder)
3
6-8 reps
RPE 7-9
2
Strength - Hinge (Placeholder)
3
6-8 reps
RPE 7-9
3
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strength - Horizontal Pull (Placeholder)
3
6-8 reps
RPE 7-9
2
Strength - Hinge (Placeholder)
3
6-8 reps
RPE 7-9
3
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strength - Horizontal Pull (Placeholder)
3
6-8 reps
RPE 7-9
2
Strength - Hinge (Placeholder)
3
6-8 reps
RPE 7-9
3
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strength - Horizontal Pull (Placeholder)
3
6-8 reps
RPE 7-9
2
Strength - Hinge (Placeholder)
3
6-8 reps
RPE 7-9
3
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strength - Horizontal Pull (Placeholder)
3
6-8 reps
RPE 7-9
2
Strength - Hinge (Placeholder)
3
6-8 reps
RPE 7-9
3
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strength - Horizontal Pull (Placeholder)
3
6-8 reps
RPE 7-9
2
Strength - Hinge (Placeholder)
3
6-8 reps
RPE 7-9
3
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strength - Horizontal Pull (Placeholder)
3
6-8 reps
RPE 7-9
2
Strength - Hinge (Placeholder)
3
6-8 reps
RPE 7-9
3
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strength - Horizontal Pull (Placeholder)
3
6-8 reps
RPE 7-9
2
Strength - Hinge (Placeholder)
3
6-8 reps
RPE 7-9
3
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strength - Horizontal Pull (Placeholder)
3
6-8 reps
RPE 7-9
2
Strength - Hinge (Placeholder)
3
6-8 reps
RPE 7-9
3
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strength - Horizontal Pull (Placeholder)
3
6-8 reps
RPE 7-9
2
Strength - Hinge (Placeholder)
3
6-8 reps
RPE 7-9
3
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strength - Horizontal Pull (Placeholder)
3
6-8 reps
RPE 7-9
2
Strength - Hinge (Placeholder)
3
6-8 reps
RPE 7-9
3
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strength - Horizontal Pull (Placeholder)
3
6-8 reps
RPE 7-9
2
Strength - Hinge (Placeholder)
3
6-8 reps
RPE 7-9
3
Rest Pause - Vertical Pull (Placeholder)
3
15-20 reps
RPE 10
4
Rest Pause - Hamstring Isolation (Placeholder)
3
15-20 reps
RPE 10
5
Rest Pause - Biceps (Placeholder)
3
15-20 reps
RPE 10
6
Rest Pause - Rear Delts (Placeholder)
3
15-20 reps
RPE 10
7
Flex - Forearms (Placeholder)
3
15-20 reps
RPE 10
8
Flex - Core/Abs (Placeholder)
3
10-25 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Max - Squat (Placeholder)
1 Set
1 Reps
@8-9.5
2
Strength - Squat (Placeholder)
3 Sets
3 Reps
@7-9
3
Strength - Horizontal Push (Placeholder)
3 Sets
3-6 Reps
@7-9
4
Rest Pause - Quad Isolation (Placeholder)
3 Sets
15-20 Reps
@10
5
Flex - Triceps (Placeholder)
3 Sets
12-25 Reps
@8-10
6
Rest Pause - Chest Isolation (Placeholder)
3 Sets
20-25 Reps
@10
7
Rest Pause - Lateral Raise (Placeholder)
3 Sets
15-20 Reps
@10
8
Rest Pause - Calves (Placeholder)
3 Sets
20-25 Reps
@10
Day 2
1
Max - Hinge (Placeholder)
1 Set
1 Reps
@8-9.5
2
Strength - Hinge (Placeholder)
3 Sets
3 Reps
@7-9
3
Strength - Vertical Pull (Placeholder)
3 Sets
6-8 Reps
@7-9
4
Rest Pause - Horizontal Pull (Placeholder)
3 Sets
15-20 Reps
@10
5
Rest Pause - Biceps (Placeholder)
3 Sets
15-20 Reps
@10
6
Rest Pause - Rear Delts (Placeholder)
3 Sets
15-20 Reps
@10
7
Flex - Forearms (Placeholder)
3 Sets
15-20 Reps
@10
8
Flex - Core/Abs (Placeholder)
3 Sets
10-25 Reps
@8-10
Day 3
1
Strength - Squat (Placeholder)
3 Sets
6-8 Reps
@7-9
2
Max - Bench/Press (Placeholder)
1 Set
1 Reps
@8-9.5
3
Strength - Bench/Press (Placeholder)
3 Sets
3 Reps
@7-9
4
Flex - Single Leg Compound (Placeholder)
3 Sets
8-20 Reps
@8-10
5
Flex - Horizontal/Vertical Push (Placeholder)
3 Sets
8-20 Reps
@8-10
6
Rest Pause - Triceps Isolation (Placeholder)
3 Sets
20-25 Reps
@10
7
Rest Pause - Lateral Raise (Placeholder)
3 Sets
15-20 Reps
@10
8
Rest Pause - Calves (Placeholder)
3 Sets
20-25 Reps
@10
Day 4
1
Strength - Horizontal Pull (Placeholder)
3 Sets
6-8 Reps
@7-9
2
Strength - Hinge (Placeholder)
3 Sets
6-8 Reps
@7-9
3
Rest Pause - Vertical Pull (Placeholder)
3 Sets
15-20 Reps
@10
4
Rest Pause - Hamstring Isolation (Placeholder)
3 Sets
15-20 Reps
@10
5
Rest Pause - Biceps (Placeholder)
3 Sets
15-20 Reps
@10
6
Rest Pause - Rear Delts (Placeholder)
3 Sets
15-20 Reps
@10
7
Flex - Forearms (Placeholder)
3 Sets
15-20 Reps
@10
8
Flex - Core/Abs (Placeholder)
3 Sets
10-25 Reps
@8-10