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Modern Conjugate 2.0 (1)

by Mason Mccrary
5 athletes joined

Program Description

This program will help you gain strength and work capacity. The goal is to be the strongest you’ve ever been at the end of the program.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 07, 2024 01:48
  • Last Edited
    Feb 21, 2025 02:25
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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
High Bar Squat (Barbell)
1
5 reps
RPE 8
2
Hack Squat
2
10-12 reps
RPE 8-9
3
Back Extension (Weighted)
2
12-15 reps
RPE 8-9
4
Split Squat (Dumbbell)
1
AMRAP
RPE 9-10
5
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 8-9
7
Decline Sit Up (Weighted)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 8
2
Hack Squat
2
8-10 reps
RPE 8-9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8-9
4
Split Squat (Dumbbell)
1
AMRAP
RPE 9-10
5
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 8-9
7
Decline Sit Up (Weighted)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Back Extension (Weighted)
2
8-10 reps
RPE 8-9
4
Split Squat (Dumbbell)
1
AMRAP
RPE 9-10
5
Wide Grip Lat Pulldown
3
6-8 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 8-9
7
Decline Sit Up (Weighted)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 7-8
2
Hack Squat
2
10-12 reps
RPE 8-9
3
Dimmel Deadlift
2
15-20 reps
30%
4
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 9-10
5
Pull-Up (Neutral Grip, Bodyweight)
3
12-15 reps
RPE 8-9
6
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
7
Decline Sit Up (Weighted)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3 reps
RPE 8
2
Hack Squat
2
8-10 reps
RPE 8-9
3
Dimmel Deadlift
2
15-20 reps
35%
4
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 9-10
5
Pull-Up (Neutral Grip, Bodyweight)
3
10-12 reps
RPE 8-9
6
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
7
Decline Sit Up (Weighted)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3 reps
RPE 8
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Dimmel Deadlift
2
12-15 reps
40%
4
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 9-10
5
Pull-Up (Neutral Grip, Bodyweight)
3
8-10 reps
RPE 8-9
6
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
7
Decline Sit Up (Weighted)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 6
2
Front Squat (Barbell)
2
8-10 reps
RPE 7-8
3
Single Leg Back Extension
2
12-15 reps
RPE 8-9
4
Bulgarian Split Squat (Bodyweight)
3
12-15 reps
RPE 9-10
5
Wide Grip Lat Pulldown
3
12-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Decline Sit Up (Weighted)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
RPE 8
2
Front Squat (Barbell)
2
6-8 reps
RPE 7-8
3
Single Leg Back Extension
2
10-12 reps
RPE 8-9
4
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 9-10
5
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Decline Sit Up (Weighted)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
RPE 8
2
Front Squat (Barbell)
2
6-8 reps
RPE 7-8
3
Dimmel Deadlift
2
12-15 reps
30%
4
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9-10
5
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
7
Decline Sit Up (Weighted)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 7-8
3
Deadlift (Barbell)
5
2 reps
60%
4
Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
5
Chin-Up (Bodyweight)
3
12-15 reps
RPE 8-9
6
21s (EZ Bar)
3
21 reps
RPE 8-9
7
Decline Sit Up (Weighted)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2 reps
RPE 8
2
Front Squat (Barbell)
3
3-4 reps
RPE 7-8
3
Deadlift (Barbell)
4
2 reps
60%
4
Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
5
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8-9
6
21s (EZ Bar)
3
21 reps
RPE 8-9
7
Decline Sit Up (Weighted)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1 reps
RPE 8
2
Front Squat (Barbell)
2
3-4 reps
RPE 7-8
3
Deadlift (Barbell)
3
2 reps
60%
4
Chin-Up (Bodyweight)
2
10-12 reps
RPE 6-7
5
21s (EZ Bar)
3
21 reps
RPE 8-9
6
Decline Sit Up (Weighted)
3
8-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
5 reps
RPE 8
2
Chest Press (Machine)
3
10-12 reps
RPE 8-9
3
Rolling Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8-9
4
Chest Fly (Machine)
3
15-20 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8-9
8
Hip Flexor Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
5 reps
RPE 8
2
Chest Press (Machine)
3
8-10 reps
RPE 8-9
3
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8-9
8
Hip Flexor Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8-9
2
Chest Press (Machine)
3
8-10 reps
RPE 8-9
3
Rolling Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 8-9
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8-9
8
Hip Flexor Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Incline Bench
1
3 reps
RPE 8-9
2
Chest Press (Machine)
3
12-15 reps
RPE 8-9
3
French Press
3
12-15 reps
RPE 8-9
4
Chest Fly (Machine)
3
15-20 reps
RPE 8-9
5
Dumbbell Row
3
10-12 reps
RPE 8-9
6
Face Pull
3
15-20 reps
RPE 8-9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
8
Hip Flexor Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
3 reps
RPE 8
2
Chest Press (Machine)
3
10-12 reps
RPE 8-9
3
French Press
3
10-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-9
5
Dumbbell Row
3
8-10 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8-9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
8
Hip Flexor Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3 reps
RPE 8
2
Chest Press (Machine)
3
8-10 reps
RPE 8-9
3
French Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Dumbbell Row
3
6-8 reps
RPE 8-9
6
Face Pull
3
10-12 reps
RPE 8-9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
8
Hip Flexor Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 6
2
Spoto Press
2
5-10 reps
75%
3
JM Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-9
5
Single Arm Iso Row
3
10-12 reps
RPE 8-9
6
H Roll
3
15-20 reps
RPE 8-9
7
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
8
Hip Flexor Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1 reps
RPE 8
2
Spoto Press
2
5-10 reps
80%
3
JM Press
3
6-8 reps
RPE 8-9
4
Chest Fly (Machine)
3
10-12 reps
RPE 8-9
5
Single Arm Iso Row
3
8-10 reps
RPE 8-9
6
H Roll
3
12-15 reps
RPE 8-9
7
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
8
Hip Flexor Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
3 reps
RPE 8
2
Spoto Press
2
5-10 reps
85%
3
JM Press
3
4-6 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-10 reps
RPE 8-9
5
Single Arm Iso Row
3
6-8 reps
RPE 8-9
6
H Roll
3
10-12 reps
RPE 8-9
7
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
8
Hip Flexor Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
2
5-10 reps
70%
3
JM Press
3
6-8 reps
RPE 8-9
4
Chest Fly (Machine)
2
12-15 reps
RPE 8-9
5
Chest Supported Row (Machine)
2
10-12 reps
RPE 8-9
6
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8-9
8
Hip Flexor Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Bench Press (Paused)
2
5-10 reps
75%
3
JM Press
3
4-6 reps
RPE 8-9
4
Chest Fly (Machine)
2
10-12 reps
RPE 8-9
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8-9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8-9
8
Hip Flexor Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 8
2
JM Press
3
4-6 reps
RPE 8-9
3
Chest Fly (Machine)
2
10-12 reps
RPE 8-9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 6-7
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 6-7
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8-9
7
Hip Flexor Raise
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
1.5 Squat
5
3 reps
65%
2
Sumo Deadlift (Barbell)
2
3 reps
RPE 7-8
3
Stiff Leg Deadlift
3
12-15 reps
RPE 8-9
4
Pendlay Row
3
12-15 reps
RPE 8-9
5
Leg Curl
3
12-15 reps
RPE 8-9
6
Hammer Curl
3
10-12 reps
RPE 8-9
7
Decline Crunch (Weighted)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
1.5 Squat
5
3 reps
70%
2
Sumo Deadlift (Barbell)
1
3 reps
RPE 7-8
3
Stiff Leg Deadlift
3
10-12 reps
RPE 8-9
4
Pendlay Row
3
10-12 reps
RPE 8-9
5
Leg Curl
3
12-15 reps
RPE 8-9
6
Hammer Curl
3
10-12 reps
RPE 8-9
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
1.5 Squat
5
3 reps
75%
2
Sumo Deadlift (Barbell)
1
1 reps
RPE 7-8
3
Stiff Leg Deadlift
3
8-10 reps
RPE 8-9
4
Pendlay Row
3
8-10 reps
RPE 8-9
5
Leg Curl
3
12-15 reps
RPE 8-9
6
Hammer Curl
3
10-12 reps
RPE 8-9
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
65%
2
Block Pull (Barbell)
3
3 reps
RPE 6-7
3
Stiff Leg Deadlift
3
10-12 reps
RPE 8-9
4
Yates Row
2
8-10 reps
RPE 8-9
5
Leg Curl
3
12-15 reps
RPE 8-9
6
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
70%
2
Block Pull (Barbell)
1
3 reps
RPE 7-8
3
Stiff Leg Deadlift
3
8-10 reps
RPE 8-9
4
Yates Row
2
6-8 reps
RPE 8-9
5
Leg Curl
3
12-15 reps
RPE 8-9
6
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
75%
2
Block Pull (Barbell)
1
1 reps
RPE 6-7
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8-9
4
Yates Row
2
4-6 reps
RPE 8-9
5
Leg Curl
3
12-15 reps
RPE 8-9
6
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
60%
2
Deadlift (Barbell)
1
3 reps
RPE 6
3
Stiff Leg Deadlift
3
10-12 reps
RPE 8-9
4
Dumbbell Row
2
10-12 reps
RPE 8-9
5
Leg Curl
3
12-15 reps
RPE 8-9
6
Hammer Curl (Cable)
3
10-12 reps
RPE 8-9
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
65%
2
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 7
RPE 7
3
Stiff Leg Deadlift
3
8-10 reps
RPE 8-9
4
Dumbbell Row
2
6-8 reps
RPE 8-9
5
Leg Curl
3
12-15 reps
RPE 8-9
6
Hammer Curl (Cable)
3
10-12 reps
RPE 8-9
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
70%
2
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 6
RPE 6
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8-9
4
Dumbbell Row
2
6-8 reps
RPE 8-9
5
Leg Curl
3
12-15 reps
RPE 8-9
6
Hammer Curl (Cable)
3
10-12 reps
RPE 8-9
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
2 reps
60%
2
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 7
RPE 7
3
Single Leg Romanian Deadlift
3
10-12 reps
RPE 8-9
4
Single Arm Row (Cable)
3
10-12 reps
RPE 7-8
5
Leg Curl
2
12-15 reps
RPE 8-9
6
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
2 reps
60%
2
Deadlift (Barbell)
1
2
1 reps
2 reps
RPE 8
RPE 8
3
Single Leg Romanian Deadlift
3
8-10 reps
RPE 8-9
4
Single Arm Row (Cable)
3
8-10 reps
RPE 7-8
5
Leg Curl
2
12-15 reps
RPE 8-9
6
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
60%
2
Deadlift (Barbell)
1
2 reps
RPE 8-9
3
Single Leg Romanian Deadlift
3
8-10 reps
RPE 6-7
4
Single Arm Row (Cable)
3
8-10 reps
RPE 6-7
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
60%
2
Seated Military Press (Barbell)
3
10-12 reps
RPE 8-9
3
Push Up
1
AMRAP
RPE 8-9
4
Front/Side Raise
3
12-15 reps
RPE 8-9
5
Meadow Row
3
10-12 reps
RPE 8-9
6
Pullover (Dumbbell)
3
12-15 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
65%
2
Seated Military Press (Barbell)
3
8-10 reps
RPE 8-9
3
Push Up
1
AMRAP
RPE 8-9
4
Front/Side Raise
3
10-12 reps
RPE 8-9
5
Meadow Row
3
10-12 reps
RPE 8-9
6
Pullover (Dumbbell)
3
10-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
70%
2
Seated Military Press (Barbell)
3
6-8 reps
RPE 8-9
3
Push Up
1
AMRAP
RPE 8-9
4
Front/Side Raise
3
8-10 reps
RPE 8-9
5
Meadow Row
3
6-8 reps
RPE 8-9
6
Pullover (Dumbbell)
3
8-10 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
65%
2
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
3
Push Up
1
AMRAP
RPE 8-9
4
Front/Side Raise
3
12-15 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
12-15 reps
RPE 8-9
6
Seated Dumbell Clean
3
15-20 reps
RPE 8-9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 8-9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
70%
2
Shoulder Press (Machine)
3
6-8 reps
RPE 8-9
3
Push Up
1
AMRAP
RPE 8-9
4
Front/Side Raise
3
10-12 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
6
Seated Dumbell Clean
3
15-20 reps
RPE 8-9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 8-9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
2
Shoulder Press (Machine)
3
4-6 reps
RPE 8-9
3
Push Up
1
AMRAP
RPE 8-9
4
Front/Side Raise
3
8-10 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6
Seated Dumbell Clean
3
12-15 reps
RPE 8-9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 8-9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
65%
2
Dip (Weighted)
3
10-12 reps
RPE 8-9
3
Single Arm Shoulder Press
3
10-12 reps
RPE 8-9
4
Front/Side Raise
3
12-15 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
12-15 reps
RPE 8-9
6
Straight Arm Pulldown
3
12-15 reps
RPE 8-9
7
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 8-9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
70%
2
Dip (Weighted)
3
8-10 reps
RPE 8-9
3
Single Arm Shoulder Press
3
8-10 reps
RPE 8-9
4
Front/Side Raise
3
10-12 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
6
Straight Arm Pulldown
3
10-12 reps
RPE 8-9
7
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 8-9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Dip (Weighted)
3
6-8 reps
RPE 8-9
3
Single Arm Shoulder Press
3
6-8 reps
RPE 8-9
4
Front/Side Raise
3
8-10 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6
Straight Arm Pulldown
3
8-10 reps
RPE 8-9
7
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 8-9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
65%
2
Pin Press Bench (Barbell)
3
6-8 reps
RPE 7-8
3
Seated Military Press (Barbell)
3
8-10 reps
RPE 8-9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
5
Straight Arm Pulldown
3
10-12 reps
RPE 8-9
6
Tricep Extension (Barbell)
3
10-12 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
65%
2
Pin Press Bench (Barbell)
3
4-6 reps
RPE 7-8
3
Seated Military Press (Barbell)
3
6-8 reps
RPE 8-9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
5
Straight Arm Pulldown
3
8-10 reps
RPE 8-9
6
Tricep Extension (Barbell)
3
10-12 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2
Pin Press Bench (Barbell)
1
3-5 reps
RPE 7-8
3
Seated Military Press (Barbell)
2
6-8 reps
RPE 6-7
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 8-9
5
Straight Arm Pulldown
2
8-10 reps
RPE 8-9
6
Tricep Extension (Barbell)
3
10-12 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 8-9
2
Band Leg Curl
4
50 reps
RPE 6
3
Band Pushdown
4
50 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 8-9
2
Band Leg Curl
4
50 reps
RPE 6
3
Band Pushdown
4
50 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 8-9
2
Band Leg Curl
4
50 reps
RPE 6
3
Band Pushdown
4
50 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 8-9
2
Band Leg Curl
4
50 reps
RPE 6
3
Band Pushdown
4
50 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 8-9
2
Band Leg Curl
4
50 reps
RPE 6
3
Band Pushdown
4
50 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 8-9
2
Band Leg Curl
4
50 reps
RPE 6
3
Band Pushdown
4
50 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 8-9
2
Band Leg Curl
4
50 reps
RPE 6
3
Band Pushdown
4
50 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 8-9
2
Band Leg Curl
4
50 reps
RPE 6
3
Band Pushdown
4
50 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 8-9
2
Band Leg Curl
4
50 reps
RPE 6
3
Band Pushdown
4
50 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 8-9
2
Band Leg Curl
4
50 reps
RPE 6
3
Band Pushdown
4
50 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 8-9
2
Band Leg Curl
4
50 reps
RPE 6
3
Band Pushdown
4
50 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
RPE 8-9
2
Band Leg Curl
4
50 reps
RPE 6
3
Band Pushdown
4
50 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
5 Reps
@8
2
Hack Squat
2 Sets
10-12 Reps
@8-9
3
Back Extension (Weighted)
2 Sets
12-15 Reps
@8-9
4
Split Squat (Dumbbell)
1 Set
AMRAP
@9-10
5
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
@8-9
6
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8-9
7
Decline Sit Up (Weighted)
3 Sets
10-12 Reps
@8-9
Day 2
1
Floor Press (Barbell)
1 Set
5 Reps
@8
2
Chest Press (Machine)
3 Sets
10-12 Reps
@8-9
3
Rolling Tricep Extension (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Chest Fly (Machine)
3 Sets
15-20 Reps
@8-9
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8-9
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8-9
7
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8-9
8
Hip Flexor Raise
3 Sets
12-15 Reps
@8-9
Day 3
1
1.5 Squat
5 Sets
3 Reps
65%
2
Sumo Deadlift (Barbell)
2 Sets
3 Reps
@7-8
3
Stiff Leg Deadlift
3 Sets
12-15 Reps
@8-9
4
Pendlay Row
3 Sets
12-15 Reps
@8-9
5
Leg Curl
3 Sets
12-15 Reps
@8-9
6
Hammer Curl
3 Sets
10-12 Reps
@8-9
7
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@8-9
Day 4
1
Bench Press (Barbell)
5 Sets
8 Reps
60%
2
Seated Military Press (Barbell)
3 Sets
10-12 Reps
@8-9
3
Push Up
1 Set
AMRAP
@8-9
4
Front/Side Raise
3 Sets
12-15 Reps
@8-9
5
Meadow Row
3 Sets
10-12 Reps
@8-9
6
Pullover (Dumbbell)
3 Sets
12-15 Reps
@8-9
7
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-9
8
Leg Raise (Captain's Chair)
3 Sets
12-15 Reps
@8-9
Day 5
1
Push Up
2 Sets
AMRAP
@8-9
2
Band Leg Curl
4 Sets
50 Reps
@6
3
Band Pushdown
4 Sets
50 Reps
@6