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BoostcampPNG

The Conjugate Method

by Brutus
3 athletes joined

Program Description

This program was created to meet my personal needs. I encourage you to make the changes you think are necessary for you i.e. volume, accessories, etc. It is also generally encouraged to pick your max effort movements the day of, I could not leave the spots blank but hopefully what is there can provide some ideas. I also did not include any notes about accommodating resistance in the program. If you want to include accommodating resistance, I would recommend just keeping it to DE days and waving the percentage every four-week block.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 14, 2025 12:15
  • Last Edited
    Feb 08, 2025 10:13
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ON THE BOOSTCAMP APP FOR FREE
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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
2
1 reps
1 reps
95%
100%
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9
3
High Row
3
8 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9
6
Upright Row (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9
3
High Row
4
8 reps
RPE 9
4
Skull Crusher (Dumbbell)
4
8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Incline Bench Press (Dumbbell)
4
5 reps
RPE 9
3
High Row
4
10 reps
RPE 9
4
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 9
6
Upright Row (Barbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5 reps
RPE 9
3
High Row
4
12 reps
RPE 9
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 9
6
Upright Row (Barbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Bench Press (Wide Grip)
3
5 reps
RPE 9
3
Dumbbell Row
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1 reps
1 reps
95%
100%
2
Bench Press (Wide Grip)
3
5 reps
RPE 9
3
Dumbbell Row
4
8 reps
RPE 9
4
Dip (Weighted)
4
8 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
3in Board Press
1
2
1 reps
1 reps
95%
100%
2
Bench Press (Wide Grip)
4
5 reps
RPE 9
3
Dumbbell Row
4
10 reps
RPE 9
4
Dip (Weighted)
4
10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Bench Press (Wide Grip)
4
5 reps
RPE 9
3
Dumbbell Row
4
12 reps
RPE 9
4
Dip (Weighted)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Reverse Grip Bench Press
3
5 reps
RPE 9
3
JM Press
3
8 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Reverse Grip Bench Press
3
5 reps
RPE 9
3
JM Press
4
8 reps
RPE 9
4
Lat Pulldown
4
8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
6
Upright Row (Cable)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1 reps
1 reps
95%
100%
2
Reverse Grip Bench Press
4
5 reps
RPE 9
3
JM Press
4
10 reps
RPE 9
4
Lat Pulldown
4
10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
6
Upright Row (Cable)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Reverse Grip Bench Press
4
5 reps
RPE 9
3
JM Press
4
12 reps
RPE 9
4
Lat Pulldown
4
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
6
Upright Row (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Goblet Squat
3
8 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Plank
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2
1 reps
1 reps
95%
100%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Goblet Squat
4
8 reps
RPE 9
4
Seated Hamstring Curl
4
8 reps
RPE 9
5
Leg Extension
4
8 reps
RPE 9
6
Plank
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
3
Goblet Squat
4
10 reps
RPE 9
4
Seated Hamstring Curl
4
10 reps
RPE 9
5
Leg Extension
4
10 reps
RPE 9
6
Plank
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 9
3
Goblet Squat
4
12 reps
RPE 9
4
Seated Hamstring Curl
4
12 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
6
Plank
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Stiff Leg Deadlift
3
5 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 9
4
Kneeling Leg Curl
3
8 reps
RPE 9
5
Single Leg Extension
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Stiff Leg Deadlift
3
5 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
8 reps
RPE 9
4
Kneeling Leg Curl
4
8 reps
RPE 9
5
Single Leg Extension
4
8 reps
RPE 9
6
Russian Twist (Dumbbell)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Bear Hug Squat
1
2
1 reps
1 reps
95%
100%
2
Stiff Leg Deadlift
4
5 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
10 reps
RPE 9
4
Kneeling Leg Curl
4
10 reps
RPE 9
5
Single Leg Extension
4
10 reps
RPE 9
6
Russian Twist (Dumbbell)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Stiff Leg Deadlift
4
5 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 9
4
Kneeling Leg Curl
4
12 reps
RPE 9
5
Single Leg Extension
4
12 reps
RPE 9
6
Russian Twist (Dumbbell)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Wide Stance Rdl
3
5 reps
RPE 9
3
Goblet Squat
3
8 reps
RPE 9
4
Back Extension (Weighted)
3
8 reps
RPE 9
5
Side Lunge
3
8 reps
RPE 9
6
Bicycle Crunche
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2
1 reps
1 reps
95%
100%
2
Wide Stance Rdl
3
5 reps
RPE 9
3
Goblet Squat
4
8 reps
RPE 9
4
Back Extension (Weighted)
4
8 reps
RPE 9
5
Side Lunge
4
8 reps
RPE 9
6
Bicycle Crunche
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Wide Stance Rdl
4
5 reps
RPE 9
3
Goblet Squat
4
10 reps
RPE 9
4
Back Extension (Weighted)
4
10 reps
RPE 9
5
Side Lunge
4
10 reps
RPE 9
6
Bicycle Crunche
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Wide Stance Rdl
4
5 reps
RPE 9
3
Goblet Squat
4
12 reps
RPE 9
4
Back Extension (Weighted)
4
12 reps
RPE 9
5
Side Lunge
4
12 reps
RPE 9
6
Bicycle Crunche
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
55%
2
Spoto Press
3
3 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Seated Dip (Machine)
3
8 reps
RPE 9
5
French Press
3
8 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Spoto Press
4
3 reps
RPE 9
3
Seated Row (Cable)
4
8 reps
RPE 9
4
Seated Dip (Machine)
4
8 reps
RPE 9
5
French Press
4
8 reps
RPE 9
6
One Arm Lateral Raise (Cable)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
2
Spoto Press
4
5 reps
RPE 9
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Seated Dip (Machine)
4
10 reps
RPE 9
5
French Press
4
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
70%
2
Spoto Press
4
5 reps
RPE 9
3
Seated Row (Cable)
4
12 reps
RPE 9
4
Seated Dip (Machine)
4
12 reps
RPE 9
5
French Press
4
12 reps
RPE 9
6
One Arm Lateral Raise (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
55%
2
Bench Press (Dumbbell)
3
5 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
JM Press (Smith Machine)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Bench Press (Dumbbell)
3
5 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
4
Pull-Up (Weighted)
4
8 reps
RPE 9
5
JM Press (Smith Machine)
4
8 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
2
Bench Press (Dumbbell)
4
5 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
4
Pull-Up (Weighted)
4
10 reps
RPE 9
5
JM Press (Smith Machine)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
70%
2
Bench Press (Dumbbell)
4
5 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
JM Press (Smith Machine)
4
12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
55%
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 9
4
T-Bar Row
3
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
8 reps
RPE 9
6
Seated Dip (Machine)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 9
4
T-Bar Row
4
8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8 reps
RPE 9
6
Seated Dip (Machine)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
2
Incline Bench Press (Barbell)
4
5 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 9
4
T-Bar Row
4
10 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
6
Seated Dip (Machine)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
70%
2
Incline Bench Press (Barbell)
4
5 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 9
4
T-Bar Row
4
12 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
12 reps
RPE 9
6
Seated Dip (Machine)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
45%
2
High Bar Squat (Barbell)
3
3 reps
RPE 9
3
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Back Extension (Weighted)
3
8 reps
RPE 9
6
Standing Side Crunch
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
50%
2
High Bar Squat (Barbell)
4
3 reps
RPE 9
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Back Extension (Weighted)
4
8 reps
RPE 9
6
Standing Side Crunch
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
55%
2
High Bar Squat (Barbell)
4
5 reps
RPE 9
3
B-Stance Romanian Deadlift (Dumbbell)
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Back Extension (Weighted)
4
10 reps
RPE 9
6
Standing Side Crunch
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
60%
2
High Bar Squat (Barbell)
4
5 reps
RPE 9
3
B-Stance Romanian Deadlift (Dumbbell)
4
12 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Back Extension (Weighted)
4
12 reps
RPE 9
6
Standing Side Crunch
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
45%
2
Hang Clean
3
3 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Single-Leg Leg Curl
3
8 reps
RPE 9
5
Leg Press
3
8 reps
RPE 9
6
Plank
1
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
50%
2
Hang Clean
4
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
4
Single-Leg Leg Curl
4
8 reps
RPE 9
5
Leg Press
4
8 reps
RPE 9
6
Plank
1
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
55%
2
Hang Clean
4
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Single-Leg Leg Curl
4
10 reps
RPE 9
5
Leg Press
4
10 reps
RPE 9
6
Plank
1
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
60%
2
Hang Clean
4
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
4
Single-Leg Leg Curl
4
12 reps
RPE 9
5
Leg Press
4
12 reps
RPE 9
6
Plank
1
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
45%
2
Rack Pull (Barbell)
3
3 reps
RPE 9
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Side Plank
1
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
50%
2
Rack Pull (Barbell)
3
3 reps
RPE 9
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Side Plank
1
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
55%
2
Rack Pull (Barbell)
4
3 reps
RPE 9
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Side Plank
1
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
60%
2
Rack Pull (Barbell)
4
3 reps
RPE 9
3
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Side Plank
1
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 9
2
Bicep Curl (Barbell)
4
8 reps
RPE 9
3
Hammer Curl Dumbell
4
8 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
5
Face Pull
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 9
2
Bicep Curl (Barbell)
4
8 reps
RPE 9
3
Hammer Curl Dumbell
4
8 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
5
Face Pull
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Bicep Curl (Barbell)
4
10 reps
RPE 9
3
Hammer Curl Dumbell
4
10 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
5
Face Pull
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Bicep Curl (Barbell)
4
12 reps
RPE 9
3
Hammer Curl Dumbell
4
12 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
5
Face Pull
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 9
2
Reverse Pec Deck
4
8 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 9
4
Bicep Curl (Cable)
4
8 reps
RPE 9
5
Tricep Kickback
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 9
2
Reverse Pec Deck
4
8 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 9
4
Bicep Curl (Cable)
4
8 reps
RPE 9
5
Tricep Kickback
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9
2
Reverse Pec Deck
4
10 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
4
Bicep Curl (Cable)
4
10 reps
RPE 9
5
Tricep Kickback
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
RPE 9
2
Reverse Pec Deck
4
12 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
4
12 reps
RPE 9
5
Tricep Kickback
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8 reps
RPE 9
2
Alternating Dumbbell Curl
4
8 reps
RPE 9
3
Hammer Curl Dumbell
4
8 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8 reps
RPE 9
5
Face Pull
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8 reps
RPE 9
2
Alternating Dumbbell Curl
4
8 reps
RPE 9
3
Hammer Curl Dumbell
4
8 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8 reps
RPE 9
5
Face Pull
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
4
10 reps
RPE 9
2
Alternating Dumbbell Curl
4
10 reps
RPE 9
3
Hammer Curl Dumbell
4
10 reps
RPE 9
4
Tricep Pushdown (Cable)
4
10 reps
RPE 9
5
Face Pull
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
4
12 reps
RPE 9
2
Alternating Dumbbell Curl
4
12 reps
RPE 9
3
Hammer Curl Dumbell
4
12 reps
RPE 9
4
Tricep Pushdown (Cable)
4
12 reps
RPE 9
5
Face Pull
4
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
1 Reps
95%
100%
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9
3
High Row
3 Sets
8 Reps
@9
4
Skull Crusher (Dumbbell)
3 Sets
8 Reps
@9
5
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
@9
6
Upright Row (Barbell)
3 Sets
8 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
2 Sets
1 Reps
1 Reps
95%
100%
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Goblet Squat
3 Sets
8 Reps
@9
4
Seated Hamstring Curl
3 Sets
8 Reps
@9
5
Leg Extension
3 Sets
8 Reps
@9
6
Plank
1 Set
1 Reps
@10
Day 3
1
Bench Press (Barbell)
8 Sets
3 Reps
55%
2
Spoto Press
3 Sets
3 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Seated Dip (Machine)
3 Sets
8 Reps
@9
5
French Press
3 Sets
8 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
8 Reps
@9
Day 4
1
Box Squat (Barbell)
8 Sets
2 Reps
45%
2
High Bar Squat (Barbell)
3 Sets
3 Reps
@9
3
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@9
4
Leg Extension
3 Sets
8 Reps
@9
5
Back Extension (Weighted)
3 Sets
8 Reps
@9
6
Standing Side Crunch
1 Set
@10
Day 5
1
Lat Pulldown
4 Sets
8 Reps
@9
2
Bicep Curl (Barbell)
4 Sets
8 Reps
@9
3
Hammer Curl Dumbell
4 Sets
8 Reps
@9
4
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@9
5
Face Pull
4 Sets
15 Reps
@9