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Workout program to get BIG

by Julian G.
1 athletes joined

Program Description

Build muscle and strength, to get from the beginner to intermediate stage of lifting. The goal is to hit a 225 bench, 315 squat, and 405 deadlift for atleast one rep each by the end of the program. If the desired strength goals have not been reached by the end of the program, repeat it as long as needed.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 14, 2023 04:25
  • Last Edited
    May 07, 2024 10:01
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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
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Seated Dumbbell Curl
3
8-12 reps
RPE 9
7
Side Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Seated Dumbbell Curl
3
8-12 reps
RPE 9
7
Side Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Seated Dumbbell Curl
3
8-12 reps
RPE 9
7
Side Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Seated Dumbbell Curl
3
8-12 reps
RPE 9
7
Side Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Seated Dumbbell Curl
3
8-12 reps
RPE 9
7
Side Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Seated Dumbbell Curl
3
8-12 reps
RPE 9
7
Side Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Seated Dumbbell Curl
3
8-12 reps
RPE 9
7
Side Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Seated Dumbbell Curl
3
8-12 reps
RPE 9
7
Side Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Seated Dumbbell Curl
3
8-12 reps
RPE 9
7
Side Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Seated Dumbbell Curl
3
8-12 reps
RPE 9
7
Side Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Seated Dumbbell Curl
3
8-12 reps
RPE 9
7
Side Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Seated Dumbbell Curl
3
8-12 reps
RPE 9
7
Side Plank
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
12-16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
12-16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
12-16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
12-16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
12-16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
12-16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
12-16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
12-16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
12-16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
12-16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
12-16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
7
Sit Up
3
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
7
Sit Up
3
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
7
Sit Up
3
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
7
Sit Up
3
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
7
Sit Up
3
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
7
Sit Up
3
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
7
Sit Up
3
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
7
Sit Up
3
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
7
Sit Up
3
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
7
Sit Up
3
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
7
Sit Up
3
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
7
Sit Up
3
12-16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
6
Reverse Wrist Curls
3
12-16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
6
Reverse Wrist Curls
3
12-16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
6
Reverse Wrist Curls
3
12-16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
6
Reverse Wrist Curls
3
12-16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
6
Reverse Wrist Curls
3
12-16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
6
Reverse Wrist Curls
3
12-16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
6
Reverse Wrist Curls
3
12-16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
6
Reverse Wrist Curls
3
12-16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
6
Reverse Wrist Curls
3
12-16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
6
Reverse Wrist Curls
3
12-16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
6
Reverse Wrist Curls
3
12-16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
6
Reverse Wrist Curls
3
12-16 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
3 Sets
6-8 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
6
Seated Dumbbell Curl
3 Sets
8-12 Reps
@9
7
Side Plank
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
12-16 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@10
2
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
7
Sit Up
3 Sets
12-16 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
8-12 Reps
@9
6
Reverse Wrist Curls
3 Sets
12-16 Reps
@9