Program Description
The Double Barrell Shotgun program is designed for those who want to build strength without sacrificing their hypertrophy goals. The compound movements in this program strategically place you at a disadvantage while being close enough to the big three lifts (bench, squat, deadlift), which are aimed at improving your muscle mass and strength simultaneously. The idea is that once you complete this program, your muscles should work more efficiently, resulting in an improved max for each movement. This should be a powerful motivation for you to embark on this journey! Weeks 1-8 workout splits Recommend: Mon- Top Heavy Tues- Tree Trunks Wed- rest Thurs-Front Load Fri-rest Sat-Back Stack Sun-rest Alternative split: Mon- Top Heavy Tues- Tree Trunks Wed- rest Thurs-Front Load Fri-Back Stack Sat- rest Sun-rest Weeks 9-12 (Peak weeks) Mon-Squat Wed-Bench Fri-Deadlift Rest all other days of the week!
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Bodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJul 18, 2024 09:42
- Last EditedOct 11, 2024 05:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Pin Press Bench (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Bent Over Row (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
BTN PRESS
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 9
5
Decline Tricep Extentions
3
12-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
7
Chest Fly (Machine)
3
12-15 reps
RPE 9
8
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Bent Over Row (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
BTN PRESS
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 9
5
Decline Tricep Extentions
3
12-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
7
Chest Fly (Machine)
3
12-15 reps
RPE 9
8
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Bent Over Row (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
BTN PRESS
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 9
5
Decline Tricep Extentions
3
12-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
7
Chest Fly (Machine)
3
12-15 reps
RPE 9
8
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Bent Over Row (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
BTN PRESS
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 9
5
Decline Tricep Extentions
3
12-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
7
Chest Fly (Machine)
3
12-15 reps
RPE 9
8
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5-6 reps
RPE 8-9
2
Bent Over Row (Barbell)
4
5-6 reps
RPE 8.5
3
BTN PRESS
3
7-10 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9
5
Decline Tricep Extentions
3
12-15 reps
RPE 8
6
JM Press
3
6-10 reps
RPE 8
7
L Sit Chin Up
3
8-12 reps
RPE 8
8
Chest Fly (Machine)
2
8-10 reps
RPE 8
9
Cable Crunch
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5-6 reps
RPE 8-9
2
Bent Over Row (Barbell)
4
5-6 reps
RPE 8.5
3
BTN PRESS
3
7-10 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9
5
Decline Tricep Extentions
3
12-15 reps
RPE 8
6
JM Press
3
6-10 reps
RPE 8
7
L Sit Chin Up
3
8-12 reps
RPE 8
8
Chest Fly (Machine)
2
8-10 reps
RPE 8
9
Cable Crunch
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5-6 reps
RPE 8-9
2
Bent Over Row (Barbell)
4
5-6 reps
RPE 8.5
3
BTN PRESS
3
7-10 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9
5
Decline Tricep Extentions
3
12-15 reps
RPE 8
6
JM Press
3
6-10 reps
RPE 8
7
L Sit Chin Up
3
8-12 reps
RPE 8
8
Chest Fly (Machine)
2
8-10 reps
RPE 8
9
Cable Crunch
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5-6 reps
RPE 8-9
2
Bent Over Row (Barbell)
4
5-6 reps
RPE 8.5
3
BTN PRESS
3
7-10 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9
5
Decline Tricep Extentions
3
12-15 reps
RPE 8
6
JM Press
3
6-10 reps
RPE 8
7
L Sit Chin Up
3
8-12 reps
RPE 8
8
Chest Fly (Machine)
2
8-10 reps
RPE 8
9
Cable Crunch
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
6 reps
8 reps
RPE 8-9
RPE 8-9
2
High Bar Squat (Barbell)
4
4-5 reps
88%
3
Standing Calf Raise
3
1
12-20 reps
12-20 reps
RPE 8
-
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8-9.5
6
Side Bend (Dumbbell)
3
15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
6 reps
8 reps
RPE 8-9
RPE 8-9
2
High Bar Squat (Barbell)
4
3 reps
92%
3
Standing Calf Raise
3
1
12-20 reps
12-20 reps
RPE 8
-
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8-9.5
6
Side Bend (Dumbbell)
3
15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
6 reps
8 reps
RPE 8-9
RPE 8-9
2
High Bar Squat (Barbell)
6
2 reps
95%
3
Standing Calf Raise
3
1
12-20 reps
12-20 reps
RPE 8
-
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8-9.5
6
Side Bend (Dumbbell)
3
15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6 reps
RPE 8-9
2
High Bar Squat (Barbell)
1
1
1-
6-8 reps
100%
85%
3
Standing Calf Raise
3
1
12-20 reps
12-20 reps
RPE 8
-
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8-9.5
6
Side Bend (Dumbbell)
3
15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10 reps
12 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
High Bar Squat (Barbell)
3
12-15 reps
RPE 7.5-8
3
Back Extension
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
1
3
12-20 reps
12-20 reps
RPE 8.5
-
6
Lateral Raise (Cable)
4
12-20 reps
RPE 8-9.5
7
Side Bend (Dumbbell)
3
20 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10 reps
12 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
High Bar Squat (Barbell)
3
12-15 reps
RPE 7.5-8
3
Back Extension
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
1
3
12-20 reps
12-20 reps
RPE 8.5
-
6
Lateral Raise (Cable)
4
12-20 reps
RPE 8-9.5
7
Side Bend (Dumbbell)
3
20 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10 reps
12 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
High Bar Squat (Barbell)
3
12-15 reps
RPE 7.5-8
3
Back Extension
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
1
3
12-20 reps
12-20 reps
RPE 8.5
-
6
Lateral Raise (Cable)
4
12-20 reps
RPE 8-9.5
7
Side Bend (Dumbbell)
3
20 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10 reps
12 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
High Bar Squat (Barbell)
3
12-15 reps
RPE 7.5-8
3
Back Extension
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
1
3
12-20 reps
12-20 reps
RPE 8.5
-
6
Lateral Raise (Cable)
4
12-20 reps
RPE 8-9.5
7
Side Bend (Dumbbell)
3
20 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 8-9
2
High Bar Squat (Barbell)
5
5-6 reps
RPE 8.5
3
Back Extension
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8.5
6
Lateral Raise (Cable)
4
15-20 reps
RPE 8-9.5
7
Side Bend (Dumbbell)
3
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 8-9
2
High Bar Squat (Barbell)
5
5-6 reps
RPE 8.5
3
Back Extension
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8.5
6
Lateral Raise (Cable)
4
15-20 reps
RPE 8-9.5
7
Side Bend (Dumbbell)
3
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 8-9
2
High Bar Squat (Barbell)
5
5-6 reps
RPE 8.5
3
Back Extension
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8.5
6
Lateral Raise (Cable)
4
15-20 reps
RPE 8-9.5
7
Side Bend (Dumbbell)
3
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 8-9
2
High Bar Squat (Barbell)
5
5-6 reps
RPE 8.5
3
Back Extension
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8.5
6
Lateral Raise (Cable)
4
15-20 reps
RPE 8-9.5
7
Side Bend (Dumbbell)
3
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-4 reps
88%
2
Overhead Press (Barbell)
4
3 reps
RPE 8
3
Decline Tricep Extentions
3
12-15 reps
RPE 8
4
Cable Crunch
4
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-4 reps
92%
2
Overhead Press (Barbell)
4
3 reps
RPE 8
3
Decline Tricep Extentions
3
12-15 reps
RPE 8
4
Cable Crunch
4
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
95%
2
Overhead Press (Barbell)
4
3 reps
RPE 8
3
Decline Tricep Extentions
3
12-15 reps
RPE 8
4
Cable Crunch
4
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-
5-8 reps
100%
85%
2
Overhead Press (Barbell)
4
3 reps
RPE 8
3
Decline Tricep Extentions
3
12-15 reps
RPE 8
4
Cable Crunch
4
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
2
High Bar Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Spoto Press
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
JM Press
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7.5
6A
Leg Extension
3
12-15 reps
RPE 8
6B
Lu Raises
1
2
12-15 reps
12-15 reps
RPE 8
RPE 8
7
Hanging Leg Raise
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
2
High Bar Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Spoto Press
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
JM Press
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7.5
6A
Leg Extension
3
12-15 reps
RPE 8
6B
Lu Raises
1
2
12-15 reps
12-15 reps
RPE 8
RPE 8
7
Hanging Leg Raise
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
2
High Bar Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Spoto Press
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
JM Press
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7.5
6A
Leg Extension
3
12-15 reps
RPE 8
6B
Lu Raises
1
2
12-15 reps
12-15 reps
RPE 8
RPE 8
7
Hanging Leg Raise
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
2
High Bar Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Spoto Press
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
JM Press
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7.5
6A
Leg Extension
3
12-15 reps
RPE 8
6B
Lu Raises
1
2
12-15 reps
12-15 reps
RPE 8
RPE 8
7
Hanging Leg Raise
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Over Head Pin Press
4
4-6 reps
RPE 8
2
High Bar Squat (Barbell)
2
6-10 reps
RPE 8.5
3
Spoto Press
3
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7.5
5
Decline Tricep Ext. DB
3
6-10 reps
-
6A
Leg Extension
3
8-10 reps
RPE 8
6B
Lu Raises
3
10 reps
RPE 8
7
Hanging Leg Raise
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Over Head Pin Press
4
4-6 reps
RPE 8
2
High Bar Squat (Barbell)
2
6-10 reps
RPE 8.5
3
Spoto Press
3
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7.5
5
Decline Tricep Ext. DB
3
6-10 reps
-
6A
Leg Extension
3
8-10 reps
RPE 8
6B
Lu Raises
3
10 reps
RPE 8
7
Hanging Leg Raise
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Over Head Pin Press
4
4-6 reps
RPE 8
2
High Bar Squat (Barbell)
2
6-10 reps
RPE 8.5
3
Spoto Press
3
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7.5
5
Decline Tricep Ext. DB
3
6-10 reps
-
6A
Leg Extension
3
8-10 reps
RPE 8
6B
Lu Raises
3
10 reps
RPE 8
7
Hanging Leg Raise
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Over Head Pin Press
4
4-6 reps
RPE 8
2
High Bar Squat (Barbell)
2
6-10 reps
RPE 8.5
3
Spoto Press
3
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7.5
5
Decline Tricep Ext. DB
3
6-10 reps
-
6A
Leg Extension
3
8-10 reps
RPE 8
6B
Lu Raises
3
10 reps
RPE 8
7
Hanging Leg Raise
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip RDL
5
4-5 reps
89%
2
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
RPE 8.5
3
Singal Arm Low Row (machine)
3
8-10 reps
RPE 8.5
4
Leg Curl
3
8-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Face Pull
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip RDL
4
3-4 reps
92%
2
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
RPE 8.5
3
Singal Arm Low Row (machine)
3
8-10 reps
RPE 8.5
4
Leg Curl
3
8-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Face Pull
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip RDL
6
2 reps
95%
2
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
RPE 8.5
3
Singal Arm Low Row (machine)
3
8-10 reps
RPE 8.5
4
Leg Curl
3
8-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Face Pull
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip RDL
1
1
1-
6-8 reps
100%
88%
2
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
RPE 8.5
3
Singal Arm Low Row (machine)
3
8-10 reps
RPE 8.5
4
Leg Curl
3
8-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
6-8 reps
RPE 9
6
Face Pull
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip RDL
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Leg Curl
3
10-12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Calf Raise Smith Machine
4
10-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip RDL
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Leg Curl
3
10-12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Calf Raise Smith Machine
4
10-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip RDL
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Leg Curl
3
10-12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Calf Raise Smith Machine
4
10-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip RDL
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Leg Curl
3
10-12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Calf Raise Smith Machine
4
10-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip RDL
3
4-6 reps
RPE 8.5
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 8.5
3
Leg Curl
3
6-10 reps
RPE 9
4
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
5
Calf Raise Smith Machine
4
8-12 reps
RPE 9
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8.5
7
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip RDL
3
4-6 reps
RPE 8.5
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 8.5
3
Leg Curl
3
6-10 reps
RPE 9
4
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
5
Calf Raise Smith Machine
4
8-12 reps
RPE 9
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8.5
7
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip RDL
3
4-6 reps
RPE 8.5
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 8.5
3
Leg Curl
3
6-10 reps
RPE 9
4
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
5
Calf Raise Smith Machine
4
8-12 reps
RPE 9
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8.5
7
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip RDL
3
4-6 reps
RPE 8.5
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 8.5
3
Leg Curl
3
6-10 reps
RPE 9
4
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
5
Calf Raise Smith Machine
4
8-12 reps
RPE 9
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8.5
7
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Push Press (Barbell)1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8
@8
@8
2
High Bar Squat (Barbell)1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8.5
@8.5
@8.5
3
Spoto Press1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9.5
@9.5
@9.5
4
JM Press1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8
@8
@8
5
Bulgarian Split Squat (Dumbbell)2 Sets
10-15 Reps
@7.5
6A
Leg Extension3 Sets
12-15 Reps
@8
6B
Lu Raises1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@8
7
Hanging Leg Raise3 Sets
10-20 Reps
@8
Day 4
1
Snatch Grip RDL1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8.5
@8.5
@8.5
2
Pull-Up (Neutral Grip, Weighted)1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8.5
@8.5
@8.5
3
Leg Curl3 Sets
10-12 Reps
@9
4
Preacher Curl (Barbell)3 Sets
10-12 Reps
@9
5
Calf Raise Smith Machine4 Sets
10-12 Reps
@9
6
Face Pull3 Sets
12-15 Reps
@7.5
7
Decline Sit Up (Weighted)3 Sets
10-15 Reps
@8.5
Day 1
1
Pin Press Bench (Barbell)1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8-9
@8-9
@8-9
2
Bent Over Row (Barbell)1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8.5
@8.5
@8.5
3
BTN PRESS1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8
@8
@8
4
Seated Wide-Grip Row (Cable)3 Sets
12-15 Reps
@9
5
Decline Tricep Extentions3 Sets
12-15 Reps
@8
6
Bicep Curl (EZ Bar)3 Sets
12-15 Reps
@8
7
Chest Fly (Machine)3 Sets
12-15 Reps
@9
8
Cable Crunch3 Sets
15-20 Reps
@9
Day 2
1
Leg Curl1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8-9
@8-9
@8-9
2
High Bar Squat (Barbell)3 Sets
12-15 Reps
@7.5-8
3
Back Extension3 Sets
12-15 Reps
@7
4
Leg Extension3 Sets
12-15 Reps
@8
5
Standing Calf Raise1 Set
3 Sets
12-20 Reps
12-20 Reps
@8.5
-
6
Lateral Raise (Cable)4 Sets
12-20 Reps
@8-9.5
7
Side Bend (Dumbbell)3 Sets
20 Reps
@7-9