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Camara Strength

by Cameron H.

Program Description

To gain strength

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 17, 2024 10:20
  • Last Edited
    Jul 20, 2024 04:46
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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
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Dip (Weighted)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 9.5
5
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
6
Pull-Up (Bodyweight)
2
8 reps
RPE 9.5
7
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
@9
@9.5
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
@9
@9.5
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
@9
@9.5
4
Calf Raise (Leg Press)
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
@9
@9.5
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
@9
@9.5
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
@9
@9.5
4
Calf Raise (Leg Press)
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7.5
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7.5
@8
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
4
Dip (Weighted)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@9.5
5
Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@8.5
6
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9.5
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10