Program Description
Holistic improvements in strength, appearance, flexibility, and mental fortitude
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness, Athletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedOct 01, 2024 10:51
- Last EditedNov 07, 2024 11:44
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Push Press (Barbell)
2
4-6 reps
RPE 9
4
Wrist Curls
2
1-5 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Assisted)
3
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
-
4A
Bicep Curl (EZ Bar)
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 10
4A
Leg Curl
2
8-15 reps
RPE 10
4B
Standing Calf Raise
2
AMRAP
RPE 10
5
Dead Hang
1
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-7 reps
5-7 reps
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
2A
Preacher Curl (EZ Bar)
3
-
2B
Tricep Pushdown (Cable)
3
-
3
Wrist Curls
2
1-5 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
-
4B
Dip (Bodyweight)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
5-7 Reps
5-7 Reps
@6
@6.5
@7
@8
@9
2
Bent Over Row (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
3
Push Press (Barbell)2 Sets
4-6 Reps
@9
4
Wrist Curls2 Sets
1-5 Reps
@10
5A
Tricep Pushdown (Cable)2 Sets
8-15 Reps
@10
5B
Incline Curl (Dumbbell)2 Sets
8-15 Reps
@10
Day 2
1
Zercher Squat (Barbell)3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@8
3
Leg Extension3 Sets
8-15 Reps
@10
4A
Leg Curl2 Sets
8-15 Reps
@10
4B
Standing Calf Raise2 Sets
AMRAP
@10
Day 3
1
Run1 Set
60 mins
@10
Day 4
1
Larsen Press (Barbell)1 Set
1 Set
1 Set
6-9 Reps
6-9 Reps
6-9 Reps
@8
@8.5
@9
2
Chin-Up (Assisted)3 Sets
AMRAP
@10
3
Lateral Raise (Cable)2 Sets
-
4A
Bicep Curl (EZ Bar)3 Sets
-
4B
Tricep Pushdown (Cable)3 Sets
-
5
Lat Pulldown2 Sets
-
Day 5
1
Deadlift (Barbell)2 Sets
3-5 Reps
@8
2
Zercher Squat (Barbell)3 Sets
5-8 Reps
@8
3
Leg Extension3 Sets
8-15 Reps
@10
4A
Leg Curl2 Sets
8-15 Reps
@10
4B
Standing Calf Raise2 Sets
AMRAP
@10
5
Dead Hang1 Set
1 mins
@10
Day 6
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
5-7 Reps
5-7 Reps
@6
@6.5
@7
@8
@9
2A
Preacher Curl (EZ Bar)3 Sets
-
2B
Tricep Pushdown (Cable)3 Sets
-
3
Wrist Curls2 Sets
1-5 Reps
@10
4A
Incline Curl (Dumbbell)2 Sets
-
4B
Dip (Bodyweight)2 Sets
-
Day 7
1
Yoga1 Set
10 mins
@10