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Death Grip Derek Strength Training

by Tyler Dunlap
1 athletes joined

Program Description

A 12 week program consisting of 4 days per week, push not only your singles but your 2s,3s, and 5s. This is no ordinary powerlifting program, this is STRENGTH TRAINING.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 13, 2024 01:52
  • Last Edited
    Dec 31, 2024 04:50
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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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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
5 reps
82%
2
Bench Press (Close Grip)
2
5 reps
65%
3
Guillotine Bench Press
2
10 reps
RPE 7
4
Lat Pulldown (Single Arm)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Alternating Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Push Up
6
10 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
85%
2
Bench Press (Close Grip)
2
5 reps
67%
3
Guillotine Bench Press
2
10 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5A
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5B
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Push Up
6
12 reps
RPE 7
7
Preacher Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
2
3 reps
78%
3
Bench Press (Close Grip)
1
5 reps
70%
4
Guillotine Bench Press
2
12 reps
RPE 7
5
Lat Pulldown (Single Arm)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6A
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6B
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Push Up
6
10 reps
RPE 8
8
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
78%
2
Bench Press (Barbell)
2
3 reps
65%
3
Bench Press (Close Grip)
1
5 reps
60%
4
Guillotine Bench Press
2
12 reps
RPE 7
5
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6B
Alternating Dumbbell Curl
3
10 reps
RPE 7
7
Push Up
6
15 reps
RPE 7
8
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
87%
2
Bench Press (Barbell)
2
5 reps
75%
3
Bench Press (Close Grip)
1
7 reps
67%
4
Guillotine Bench Press
2
12 reps
RPE 7
5
Lat Pulldown (Single Arm)
1
1
2
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
6A
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6B
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Push Up
6
20 reps
RPE 7
8
Preacher Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
93%
2
Bench Press (Barbell)
1
3 reps
84%
3
Bench Press (Barbell)
1
5 reps
72%
4
Bench Press (Smith Machine)
2
5 reps
RPE 8
5
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
6A
Front Raise
4
10 reps
RPE 8
6B
Bicep Curl (Cable)
4
10 reps
RPE 8
7
Floor Chest Fly (Dumbbell)
6
15 reps
RPE 7
8
Bicep Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
87%
2
Bench Press (Barbell)
2
5 reps
77%
3
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
4A
Front Raise
5
10 reps
RPE 8
4B
Bicep Curl (Cable)
5
10 reps
RPE 8
5
Floor Chest Fly (Dumbbell)
6
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
75%
2
Bench Press (Barbell)
2
5 reps
67%
3
Lat Pulldown (Close Grip)
4
10 reps
RPE 8.5
4A
Front Raise
5
10 reps
RPE 8
4B
Bicep Curl (Cable)
5
10 reps
RPE 8
5
Floor Chest Fly (Dumbbell)
6
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
96%
2
Bench Press (Barbell)
3
3 reps
83%
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 8.5
4A
Front Raise
5
10 reps
RPE 9
4B
Bicep Curl (Cable)
5
10 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
4
12 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
85%
3
Lat Pulldown (Close Grip)
4
15 reps
RPE 8
4A
Front Raise
5
11 reps
RPE 9
4B
Bicep Curl (Cable)
5
11 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
4
12 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
3
3 reps
80%
3
Lat Pulldown (Close Grip)
4
10 reps
RPE 7
4A
Front Raise
5
8 reps
RPE 9
4B
Bicep Curl (Cable)
5
8 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
4
8 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
75%
2
Bench Press (Barbell)
3
3 reps
65%
3
Lat Pulldown (Close Grip)
5
10 reps
RPE 7
4A
Front Raise
5
8 reps
RPE 7
4B
Bicep Curl (Cable)
5
8 reps
RPE 7
5
Floor Chest Fly (Dumbbell)
4
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
72%
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Single Leg Calf Raise
5
10 reps
RPE 7
4
Hamstring Curl
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Leg Extension
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
75%
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Single Leg Calf Raise
5
11 reps
RPE 7
4
Hamstring Curl
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Leg Extension
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Squat (Paused)
2
3 reps
58%
3
Stiff Leg Deadlift
2
6 reps
RPE 8
4
Single Leg Calf Raise
5
8 reps
RPE 8
5
Hamstring Curl
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
67%
2
Squat (Paused)
2
3 reps
52%
3
Stiff Leg Deadlift
2
6 reps
RPE 8
4
Single Leg Calf Raise
5
8 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
83%
2
Squat (Paused)
2
3 reps
61%
3
Stiff Leg Deadlift
3
5 reps
RPE 8
4
Single Leg Calf Raise
5
10 reps
RPE 8
5
Hamstring Curl
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
86%
2
Squat (Paused)
3
3 reps
64%
3
Stiff Leg Deadlift
3
5 reps
RPE 8.5
4
Calf Raise (Leg Press)
3
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
6
Leg Extension
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
93%
2
Squat (Paused)
3
3 reps
64%
3
Stiff Leg Deadlift
3
5 reps
RPE 8.5
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Walking Lunge (Dumbbell)
4
8 reps
RPE 7.5
6
Leg Extension
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
72%
2
Squat (Paused)
3
3 reps
56%
3
Stiff Leg Deadlift
3
5 reps
RPE 7
4
Calf Raise (Leg Press)
3
12 reps
RPE 7
5
Walking Lunge (Dumbbell)
4
8 reps
RPE 7.5
6
Leg Extension
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
82%
2
Squat (Paused)
3
3 reps
66%
3
Stiff Leg Deadlift
3
5 reps
RPE 7
4
Calf Raise (Leg Press)
4
12 reps
RPE 8
5
Walking Lunge (Dumbbell)
4
8 reps
RPE 8
6
Leg Extension
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
96%
2
Squat (Paused)
3
3 reps
70%
3
Stiff Leg Deadlift
3
6 reps
RPE 7
4
Calf Raise (Leg Press)
4
8 reps
RPE 8.5
5
Walking Lunge (Dumbbell)
4
9 reps
RPE 8
6
Leg Extension
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Squat (Paused)
3
3 reps
65%
3
Stiff Leg Deadlift
3
7 reps
RPE 7
4
Calf Raise (Leg Press)
4
8 reps
RPE 7
5
Walking Lunge (Dumbbell)
4
8 reps
RPE 7
6
Leg Extension
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
75%
2
Squat (Paused)
3
3 reps
55%
3
Stiff Leg Deadlift
3
7 reps
RPE 6
4
Calf Raise (Leg Press)
4
8 reps
RPE 6
5
Walking Lunge (Dumbbell)
4
8 reps
RPE 6
6
Leg Extension
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
57%
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Hammer Curl
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
60%
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
65%
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3
Hammer Curl
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
7
Skull Crusher (Barbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
55%
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 7
RPE 7
3
Hammer Curl
4
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
7
Skull Crusher (Barbell)
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
3 reps
73%
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3
Hammer Curl
4
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
7
Skull Crusher (Barbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
3 reps
76%
2
Lat Pulldown (Close Grip)
1
2
12 reps
10 reps
RPE 7
RPE 7
3
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Spider Curl
2
AMRAP
RPE 8
7
Skull Crusher (Barbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
3 reps
79%
2
Lat Pulldown (Close Grip)
1
2
15 reps
12 reps
RPE 7
RPE 7
3
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 8.5
RPE 8.5
6
Spider Curl
2
AMRAP
RPE 8
7
Skull Crusher (Barbell)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
3 reps
66%
2
Lat Pulldown (Close Grip)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
9 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
6
Spider Curl
2
AMRAP
RPE 7
7
Skull Crusher (Barbell)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10 reps
53%
2
Lat Pulldown (Close Grip)
1
2
15 reps
12 reps
RPE 8
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
6
Spider Curl
3
AMRAP
RPE 8
7
Skull Crusher (Barbell)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10 reps
56%
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 8
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Spider Curl
3
AMRAP
RPE 8
7
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
9 reps
59%
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Spider Curl
3
AMRAP
RPE 8
7
Skull Crusher (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
9 reps
59%
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Spider Curl
3
AMRAP
RPE 6
7
Skull Crusher (Barbell)
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
83%
2
Deadlift (Barbell)
2
5 reps
73%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Leg Press
2
10 reps
RPE 8
6
Wide Grip Lat Pulldown
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
86%
2
Deadlift (Barbell)
2
5 reps
75%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
4
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
5
Leg Press
2
12 reps
RPE 8
6
Wide Grip Lat Pulldown
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
77%
2
Deadlift (Barbell)
2
6 reps
68%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Leg Press
2
12 reps
RPE 8
6
Wide Grip Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
72%
2
Deadlift (Barbell)
2
5 reps
60%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
4
Calf Raise (Leg Press)
3
15 reps
RPE 8
5
Leg Press
2
12 reps
RPE 7
6
Wide Grip Lat Pulldown
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
89%
2
Deadlift (Barbell)
3
3 reps
72%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
4
Calf Raise (Leg Press)
4
20 reps
RPE 8
5
Leg Press
2
15 reps
RPE 7
6
Wide Grip Lat Pulldown
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Calf Raise (Leg Press)
4
20 reps
RPE 8
4
Leg Press
2
6 reps
RPE 7
5
Wide Grip Lat Pulldown
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
92%
2
Deadlift (Barbell)
4
3 reps
78%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
4
Calf Raise (Leg Press)
4
15 reps
RPE 8
5
Leg Press
2
7 reps
RPE 7
6
Wide Grip Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
77%
2
Deadlift (Barbell)
3
5 reps
70%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
4
Calf Raise (Leg Press)
4
15 reps
RPE 7
5
Leg Press
2
7 reps
RPE 6
6
Wide Grip Lat Pulldown
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
2
3 reps
85%
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
4
Calf Raise (Leg Press)
4
10 reps
RPE 9
5
Leg Press
2
8 reps
RPE 8
6
Wide Grip Lat Pulldown
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
80%
2
Deadlift (Barbell)
2
6 reps
70%
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
4
Calf Raise (Leg Press)
5
10 reps
RPE 9
5
Leg Press
2
8 reps
RPE 8.5
6
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Deadlift (Barbell)
2
6 reps
70%
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
4
Calf Raise (Leg Press)
5
12 reps
RPE 9
5
Leg Press
2
10 reps
RPE 8
6
Wide Grip Lat Pulldown
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
75%
2
Deadlift (Barbell)
2
6 reps
60%
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
4
Calf Raise (Leg Press)
5
12 reps
RPE 7
5
Leg Press
2
10 reps
RPE 7
6
Wide Grip Lat Pulldown
4
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
82%
2
Bench Press (Close Grip)
2 Sets
5 Reps
65%
3
Guillotine Bench Press
2 Sets
10 Reps
@7
4
Lat Pulldown (Single Arm)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5B
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Push Up
6 Sets
10 Reps
@7
7
Preacher Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
72%
2
Stiff Leg Deadlift
2 Sets
8 Reps
@7
3
Single Leg Calf Raise
5 Sets
10 Reps
@7
4
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Leg Extension
4 Sets
15 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
3 Reps
83%
2
Deadlift (Barbell)
2 Sets
5 Reps
73%
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
20 Reps
@7
5
Leg Press
2 Sets
10 Reps
@8
6
Wide Grip Lat Pulldown
3 Sets
10 Reps
@7
Day 3
1
Bench Press (Close Grip)
3 Sets
8 Reps
57%
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Hammer Curl
3 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Skull Crusher (Barbell)
2 Sets
AMRAP
@8