Build Beginner

Stephanie Sanzo
 Quick Tip
Rate of Perceived Exertion (RPE)
RPE is a scale used to gauge how difficult an activity should feel on a scale of 1-10.

RPE Feeling

1-4 Very easy

5 Easy

6 Medium

7 Somewhat hard: Hard, but still comfortable

8 Hard: Getting very difficult

9 Very hard: Almost maximum effort and could only do one more
rep

10 Maximum effort: Impossible to keep going and could not have

done another rep

Week 1
Full Body 1
1. Warm-up sets: ​Barbell Banded Box Squat​ 3 x 12, 10, 8 at RPE 4-7
2. Primary movement: ​Barbell Banded Box Squat​ 4 x 6 at RPE 8
3. Warm-up sets: ​Dumbbell Neutral-Grip Bench Press​ 3 x 12, 10, 8 at RPE 4-7
4. Primary movement: ​Dumbbell Neutral-Grip Bench Press​ 4 x 6, 6, 6, 6-8 at RPE 8
5. Accessory movement: ​Barbell Romanian Deadlift​ 3 x 12 at RPE 8
6. Accessory movement: ​Wide-Grip Seated Row​ 3 x 12 at RPE 8
7. Accessory movement: ​Cable Tricep Pushdown​ 3 x 15 at RPE 9

★ Click on each exercise name to view a video demonstration.

Full Body 2
1. Warm-up sets: ​Trap Bar Deadlift​ 3 x 12, 10, 8 at RPE 4-7
2. Primary movement: ​Trap Bar Deadlift​ 4 x 6 at RPE 8
3. Warm-up sets: ​Dumbbell Shoulder Press​ 3 x 12, 10, 8 at RPE 4-7
4. Primary movement: ​Dumbbell Shoulder Press​ 4 x 6, 6, 6, 6-8 at RPE 8
5. Accessory movement: ​Dumbbell Goblet Squat​ 3 x 12 at RPE 8
6. Accessory movement: ​Underhand Lat Pulldown​ 3 x 12 at RPE 8
7. Accessory movement: ​Dumbbell Side Raise​ 3 x 15 at RPE 9

Full Body 3
1. Warm-up sets: ​Barbell Banded Box Squat​ 3 x 14, 12, 10 at RPE 4-7
2. Primary movement: ​Barbell Banded Box Squat​ 4 x 8 at RPE 8
3. Warm-up sets: ​Dumbbell Bench Press​ 3 x 14, 12, 10 at RPE 4-7
4. Primary movement: ​Dumbbell Bench Press​ 4 x 8, 8, 8, 8-12 at RPE 8
5. Accessory movement: ​Cable Hip Extension​ 3 x 12 at RPE 8
6. Accessory movement: ​Dumbbell Bent-Over Row​ 3 x 12-15 at RPE 8
7. Accessory movement: ​Cable Skull Crusher​ 3 x 15-20 at RPE 8

Week 2
Full Body 1
1. Warm-up sets: ​Barbell Banded Box Squat​ 3 x 10, 8, 6 at RPE 4-7
2. Primary movement: ​Barbell Banded Box Squat​ 5 x 5 at RPE 8
3. Warm-up sets: ​Dumbbell Neutral-Grip Bench Press​ 3 x 10, 8, 6 at RPE 4-7
4. Primary movement: ​Dumbbell Neutral-Grip Bench Press​ 5 x 5, 5, 5, 5, 5-8 at RPE 8
5. Accessory movement: ​Dumbbell Romanian Deadlift​ 4 x 10 at RPE 8
6. Accessory movement: ​Wide-Grip Seated Row​ 4 x 10 at RPE 8
7. Accessory movement: ​Cable Tricep Pushdown​ 4 x 12 at RPE 9

Full Body 2
1. Warm-up sets: ​Trap Bar Deadlift​ 3 x 10, 8, 6 at RPE 4-7
2. Primary movement: ​Trap Bar Deadlift​ 5 x 5 at RPE 8
3. Warm-up sets: ​Dumbbell Shoulder Press​ 3 x 10, 8, 6 at RPE 4-7
4. Primary movement: ​Dumbbell Shoulder Press​ 5 x 5, 5, 5, 5, 5-8 at RPE 8
5. Accessory movement: ​Dumbbell Goblet Squat​ 4 x 10 at RPE 8

★ Click on each exercise name to view a video demonstration.

6. Accessory movement: ​Underhand Lat Pulldown​ 4 x 10 at RPE 8
7. Accessory movement: ​Dumbbell Side Raise​ 4 x 12 at RPE 9

Full Body 3
1. Warm-up sets: ​Barbell Box Squat​ 3 x 12, 10, 8 at RPE 4-7
2. Primary movement: ​Barbell Box Squat​ 5 x 7 at RPE 8
3. Warm-up sets: ​Dumbbell Bench Press​ 3 x 12, 10, 8 at RPE 4-7
4. Primary movement: ​Barbell Feet-Up Bench Press​ 5 x 7, 7, 7, 7, 7-9 at RPE 8
5. Accessory movement: ​Cable Hip Extension​ 4 x 10 at RPE 8
6. Accessory movement: ​Dumbbell Bent-Over Row​ 4 x 10 at RPE 8
7. Accessory movement: ​Cable Skull Crusher​ 4 x 12 at RPE 9

Week 3
Full Body 1
1. Warm-up sets: ​Barbell Banded Box Squat​ 3 x 8, 6, 4 at RPE 4-7
2. Primary movement: ​Barbell Banded Box Squat​ 6 x 4 at RPE 8
3. Warm-up sets: ​Dumbbell Neutral-Grip Bench Press​ 3 x 8, 6, 4 at RPE 4-7
4. Primary movement: ​Dumbbell Neutral-Grip Bench Press​ 6 x 4, 4, 4, 4, 4, 4-6 at RPE
9
5. Accessory movement: ​Dumbbell Romanian Deadlift​ 5 x 8 at RPE 9
6. Accessory movement: ​Wide-Grip Seated Row​ 5 x 8 at RPE 9
7. Accessory movement: ​Cable Tricep Pushdown​ 5 x 10 at RPE 9

Full Body 2
1. Warm-up sets: ​Trap Bar Deadlift​ 3 x 8, 6, 4 at RPE 4-7
2. Primary movement: ​Trap Bar Deadlift​ 6 x 4 at RPE 8
3. Warm-up sets: ​Dumbbell Shoulder Press​ 3 x 8, 6, 4 at RPE 4-7
4. Primary movement: ​Dumbbell Shoulder Press​ 6 x 4, 4, 4, 4, 4, 4-6 at RPE 9
5. Accessory movement: ​Dumbbell Goblet Squat​ 5 x 8 at RPE 9
6. Accessory movement: ​Underhand Lat Pulldown​ 5 x 8 at RPE 9
7. Accessory movement: ​Dumbbell Side Raise​ 5 x 10 at RPE 9

Full Body 3
1. Warm-up sets: ​Barbell Banded Box Squat​ 3 x 10, 8, 6 at RPE 4-7

★ Click on each exercise name to view a video demonstration.

2. Primary movement: ​Barbell Banded Box Squat​ 6 x 6 at RPE 8
3. Warm-up sets: ​Dumbbell Bench Press​ 3 x 10, 8, 6 at RPE 4-7
4. Primary movement: ​Dumbbell Bench Press​ 6 x 6, 6, 6, 6, 6, 6-8 at RPE 9
5. Accessory movement: ​Cable Hip Extension​ 5 x 8 at RPE 9
6. Accessory movement: ​Dumbbell Bent-Over Row​ 5 x 8 at RPE 9
7. Accessory movement: ​Cable Skull Crusher​ 5 x 10 at RPE 9

Week 4
Full Body 1
1. Warm-up sets: ​Barbell Banded Touch & Go Box Squat​ 3 x 6 at RPE 4-7
2. Primary movement: ​Barbell Banded Touch & Go Box Squat​ 4 x 6 at RPE 8
3. Warm-up sets: ​Barbell Floor Close-Grip Chest Press​ 3 x 6 at RPE 4-7
4. Primary movement: ​Barbell Floor Close-Grip Chest Press​ 4 x 6, 6, 6, 6-8 at RPE 8
5. Accessory movement: ​Barbell Romanian Deadlift​ 3 x 12 at RPE 8
6. Accessory movement: ​Dumbbell Incline Bench Row​ 3 x 12 at RPE 8
7. Accessory movement: ​Cable Tricep Pushdown​ 3 x 15 at RPE 9

Full Body 2
1. Warm-up sets: ​Barbell Deadlift​ 3 x 6 at RPE 4-7
2. Primary movement: ​Barbell Deadlift​ 4 x 6 at RPE 8
3. Warm-up sets: ​Barbell Shoulder Press​ 3 x 12, 10, 8 at RPE 4-7
4. Primary movement: ​Barbell Shoulder Press​ 4 x 6, 6, 6, 6-8 at RPE 8
5. Accessory movement: ​Barbell Zercher Squat​ 3 x 12 at RPE 8
6. Accessory movement: ​Close-Grip Lat Pulldown​ 3 x 12 at RPE 8
7. Accessory movement: ​Cable 1-Arm Side Raise​ 3 x 15/side at RPE 9

Full Body 3
1. Warm-up sets: ​Barbell Banded Touch & Go Box Squat​ 3 x 14, 12, 10 at RPE 4-7
2. Primary movement: ​Barbell Banded Touch & Go Box Squat​ 4 x 8 at RPE 8
3. Warm-up sets: ​Barbell Feet-Up Bench Press​ 3 x 14, 12, 10 at RPE 4-7
4. Primary movement: ​Barbell Feet-Up Bench Press​ 4 x 8, 8, 8, 8-12 at RPE 8
5. Accessory movement: ​Kettlebell Sumo Swing​ 3 x 12 at RPE 8
6. Accessory movement: ​Landmine Bent-Over Row​ 3 x 12 at RPE 8
7. Accessory movement: ​Dumbbell Skull Crusher​ 3 x 15 at RPE 9

★ Click on each exercise name to view a video demonstration.

Full Body 4
Circuit (30 sec work + 30 sec rest) x 5
1. Step-Up
2. Incline Push-Up
3. Squat
4. Tricep Dip
5. Plank

Week 5
Full Body 1
1. Warm-up sets: ​Barbell Banded Touch & Go Box Squat​ 3 x 5 at RPE 4-7
2. Primary movement: ​Barbell Banded Touch & Go Box Squat​ 5 x 5 at RPE 8
3. Warm-up sets: ​Barbell Floor Close-Grip Chest Press​ 3 x 5 at RPE 4-7
4. Primary movement: ​Barbell Floor Close-Grip Chest Press​ 5 x 5, 5, 5, 5, 5-8 at RPE 8
5. Accessory movement: ​Barbell Romanian Deadlift​ 4 x 10 at RPE 8
6. Accessory movement: ​Dumbbell Incline Bench Row​ 4 x 10 at RPE 8
7. Accessory movement: ​Cable Tricep Pushdown​ 4 x 12 at RPE 9

Full Body 2
1. Warm-up sets: ​Barbell Deadlift​ 3 x 5 at RPE 4-7
2. Primary movement: ​Barbell Deadlift​ 5 x 5 at RPE 8
3. Warm-up sets: ​Barbell Shoulder Press​ 3 x 10, 8, 6 at RPE 4-7
4. Primary movement: ​Barbell Shoulder Press​ 5 x 5, 5, 5, 5, 5-8 at RPE 8
5. Accessory movement: ​Barbell Zercher Squat​ 4 x 10 at RPE 8
6. Accessory movement: ​Close-Grip Lat Pulldown​ 4 x 10 at RPE 8
7. Accessory movement: ​Cable 1-Arm Side Raise​ 4 x 12/side at RPE 9

Full Body 3
1. Warm-up sets: ​Barbell Banded Touch & Go Box Squat​ 3 x 12, 10, 8 at RPE 4-7
2. Primary movement: ​Barbell Banded Touch & Go Box Squat​ 5 x 7 at RPE 8
3. Warm-up sets: ​Barbell Feet-Up Bench Press​ 3 x 12, 10, 8 at RPE 4-7
4. Primary movement: ​Barbell Feet-Up Bench Press​ 5 x 7, 7, 7, 7, 7-9 at RPE 8
5. Accessory movement: ​Kettlebell Sumo Swing​ 4 x 10 at RPE 8
6. Accessory movement: ​Landmine Bent-Over Row​ 4 x 10 at RPE 8

★ Click on each exercise name to view a video demonstration.

7. Accessory movement: ​Dumbbell Skull Crusher​ 4 x 12 at RPE 9

Full Body 4
Circuit (40 sec work + 20 sec rest) x 5
1. Step-Up
2. Incline Push-Up
3. Squat
4. Tricep Dip
5. Plank

Week 6
Full Body 1
1. Warm-up sets: ​Barbell Banded Touch & Go Box Squat​ 3 x 4 at RPE 4-7
2. Primary movement: ​Barbell Banded Touch & Go Box Squat​ 6 x 4 at RPE 8
3. Warm-up sets: ​Barbell Floor Close-Grip Chest Press​ 3 x 4 at RPE 4-7
4. Primary movement: ​Barbell Floor Close-Grip Chest Press​ 6 x 4, 4, 4, 4, 4, 4-6 at
RPE 9
5. Accessory movement: ​Barbell Romanian Deadlift​ 5 x 8 at RPE 9
6. Accessory movement: ​Dumbbell Incline Bench Row​ 5 x 8 at RPE 9
7. Accessory movement: ​Cable Tricep Pushdown​ 5 x 10 at RPE 9

Full Body 2
1. Warm-up sets: ​Barbell Deadlift​ 3 x 4 at RPE 4-7
2. Primary movement: ​Barbell Deadlift​ 6 x 4 at RPE 8
3. Warm-up sets: ​Barbell Shoulder Press​ 3 x 8, 6, 4 at RPE 4-7
4. Primary movement: ​Barbell Shoulder Press​ 6 x 4, 4, 4, 4, 4, 4-6 at RPE 9
5. Accessory movement: ​Barbell Zercher Squat​ 5 x 8 at RPE 9
6. Accessory movement: ​Close-Grip Lat Pulldown​ 5 x 8 at RPE 9
7. Accessory movement: ​Cable 1-Arm Side Raise​ 5 x 10/side at RPE 9

Full Body 3
1. Warm-up sets: ​Barbell Banded Touch & Go Box Squat​ 3 x 10, 8, 6 at RPE 4-7
2. Primary movement: ​Barbell Banded Touch & Go Box Squat​ 6 x 6 at RPE 8
3. Warm-up sets: ​Barbell Feet-Up Bench Press​ 3 x 10, 8, 6 at RPE 4-7

★ Click on each exercise name to view a video demonstration.

4. Primary movement: ​Barbell Feet-Up Bench Press​ 6 x 6, 6, 6, 6, 6, 6-8 at RPE 9
5. Accessory movement: ​Kettlebell Sumo Swing​ 5 x 8 at RPE 9
6. Accessory movement: ​Landmine Bent-Over Row​ 5 x 8 at RPE 9
7. Accessory movement: ​Dumbbell Rolling Skull Crusher​ 5 x 10 at RPE 9

Full Body 4
Circuit (45 sec work + 15 sec rest) x 5
1. Step-Up
2. Incline Push-Up
3. Squat
4. Tricep Dip
5. Plank

Week 7
Full Body 1
1. Warm-up sets: ​Barbell High-Bar Squat​ 3 x 6 at RPE 4-7
2. Primary movement: ​Barbell High-Bar Squat​ 4 x 6 at RPE 8
3. Warm-up sets: ​Barbell Bench Press​ 3 x 6 at RPE 4-7
4. Primary movement: ​Barbell Bench Press​ 4 x 6, 6, 6, 6-8 at RPE 8
5. Accessory movement: ​Barbell Straight-Leg Deadlift​ 3 x 12 at RPE 8
6. Accessory movement: ​Dumbbell 1-Arm Row​ 3 x 12/side at RPE 8
7. Accessory movement: ​Cable Tricep Extension​ 3 x 15 at RPE 9

Full Body 2
1. Warm-up sets: ​Barbell Sumo Deadlift​ 3 x 6 at RPE 4-7
2. Primary movement: ​Barbell Sumo Deadlift​ 4 x 6 at RPE 8
3. Warm-up sets: ​Dumbbell Shoulder Press​ 3 x 12, 10, 8 at RPE 4-7
4. Primary movement: ​Dumbbell Shoulder Press​ 4 x 6, 6, 6, 6-8 at RPE 8
5. Accessory movement: ​Barbell Front Squat​ 3 x 12 at RPE 8
6. Accessory movement: ​Wide-Grip Lat Pulldown​ 3 x 12 at RPE 8
7. Accessory movement: ​Dumbbell Front-to-Side Raise​ 3 x 15 at RPE 8

Full Body 3
1. Warm-up sets: ​Barbell Box Squat​ 3 x 14, 12, 10 at RPE 4-7

★ Click on each exercise name to view a video demonstration.

2. Primary movement: ​Barbell Box Squat​ 4 x 8 at RPE 8
3. Warm-up sets: ​Barbell Close-Grip Bench Press​ 3 x 14, 12, 10 at RPE 4-7
4. Primary movement: ​Barbell Close-Grip Bench Press​ 4 x 8, 8, 8, 8-12 at RPE 8
5. Accessory movement: ​Kettlebell Sumo Deadlift​ 3 x 12 at RPE 8
6. Accessory movement: ​Barbell Bent-Over Row​ 3 x 12 at RPE 8
7. Accessory movement: ​Barbell Rolling Skull Crusher​ 3 x 15 at RPE 8

Full Body 4
Circuit (30 sec work + 30 sec rest) x 5
1. Reverse Lunge
2. Push-Up
3. Jump Squat
4. Tricep Dip
5. Plank & Extend

Week 8
Full Body 1
1. Warm-up sets: ​Barbell High-Bar Squat​ 3 x 5 at RPE 4-7
2. Primary movement: ​Barbell High-Bar Squat​ 5 x 5 at RPE 8
3. Warm-up sets: ​Barbell Bench Press​ 3 x 5 at RPE 4-7
4. Primary movement: ​Barbell Bench Press​ 5 x 5, 5, 5, 5, 5-8 at RPE 8
5. Accessory movement: ​Barbell Straight-Leg Deadlift​ 4 x 10 at RPE 8
6. Accessory movement: ​Dumbbell 1-Arm Row​ 4 x 10/side at RPE 8
7. Accessory movement: ​Cable Tricep Extension​ 4 x 12 at RPE 9

Full Body 2
1. Warm-up sets: ​Barbell Sumo Deadlift​ 3 x 5 at RPE 4-7
2. Primary movement: ​Barbell Sumo Deadlift​ 5 x 5 at RPE 8
3. Warm-up sets: ​Dumbbell Shoulder Press​ 3 x 10, 8, 6 at RPE 4-7
4. Primary movement: ​Dumbbell Shoulder Press​ 5 x 5, 5, 5, 5, 5-8 at RPE 8
5. Accessory movement: ​Barbell Front Squat​ 4 x 10 at RPE 8
6. Accessory movement: ​Wide-Grip Lat Pulldown​ 4 x 10 at RPE 8
7. Accessory movement: ​Dumbbell Front-to-Side Raise​ 4 x 12 at RPE 9

★ Click on each exercise name to view a video demonstration.

Full Body 3
1. Warm-up sets: ​Barbell Box Squat​ 3 x 12, 10, 8 at RPE 4-7
2. Primary movement: ​Barbell Box Squat​ 5 x 7 at RPE 8
3. Warm-up sets: ​Barbell Close-Grip Bench Press​ 3 x 12, 10, 8 at RPE 4-7
4. Primary movement: ​Barbell Close-Grip Bench Press​ 5 x 7, 7, 7, 7, 7-9 at RPE 8
5. Accessory movement: ​Kettlebell Sumo Deadlift​ 4 x 10 at RPE 8
6. Accessory movement: ​Barbell Bent-Over Row​ 4 x 10 at RPE 8
7. Accessory movement: ​Barbell Rolling Skull Crusher​ 4 x 12 at RPE 9

Full Body 4
Circuit (40 sec work + 20 sec rest) x 5
1. Reverse Lunge
2. Push-Up
3. Jump Squat
4. Tricep Dip
5. Plank & Extend

Week 9
Full Body 1
1. Warm-up sets: ​Barbell High-Bar Squat​ 3 x 4 at RPE 4-7
2. Primary movement: ​Barbell High-Bar Squat​ 6 x 4 at RPE 8
3. Warm-up sets: ​Barbell Bench Press​ 3 x 4 at RPE 4-7
4. Primary movement: ​Barbell Bench Press​ 6 x 4, 4, 4, 4, 4, 4-6 at RPE 9
5. Accessory movement: ​Barbell Straight-Leg Deadlift​ 5 x 8 at RPE 9
6. Accessory movement: ​Dumbbell 1-Arm Row​ 5 x 8/side at RPE 9
7. Accessory movement: ​Cable Tricep Extension​ 5 x 10 at RPE 9

Full Body 2
1. Warm-up sets: ​Barbell Sumo Deadlift​ 3 x 4 at RPE 4-7
2. Primary movement: ​Barbell Sumo Deadlift​ 6 x 4 at RPE 8
3. Warm-up sets: ​Dumbbell Shoulder Press​ 3 x 8, 6, 4 at RPE 4-7
4. Primary movement: ​Dumbbell Shoulder Press​ 6 x 4, 4, 4, 4, 4, 4-6 at RPE 9
5. Accessory movement: ​Barbell Front Squat​ 5 x 8 at RPE 9
6. Accessory movement: ​Wide-Grip Lat Pulldown​ 5 x 8 at RPE 9

★ Click on each exercise name to view a video demonstration.

7. Accessory movement: ​Dumbbell Front-to-Side Raise​ 5 x 10 at RPE 9

Full Body 3
1. Warm-up sets: ​Barbell Box Squat​ 3 x 10, 8, 6 at RPE 4-7
2. Primary movement: ​Barbell Box Squat​ 6 x 4 at RPE 8
3. Warm-up sets: ​Barbell Close-Grip Bench Press​ 3 x 10, 8, 6 at RPE 4-7
4. Primary movement: ​Barbell Close-Grip Bench Press​ 6 x 6, 6, 6, 6, 6, 6-8 at RPE 9
5. Accessory movement: ​Kettlebell Sumo Deadlift​ 5 x 8 at RPE 9
6. Accessory movement: ​Barbell Bent-Over Row​ 5 x 8 at RPE 9
7. Accessory movement: ​Barbell Rolling Skull Crusher​ 5 x 10 at RPE 9

Full Body 4
Circuit (45 sec work + 15 sec rest) x 5
1. Reverse Lunge
2. Push-Up
3. Jump Squat
4. Tricep Dip
5. Plank & Extend

Week 10
Upper Body: Bench Press 1
1. Warm-up sets: ​Barbell Bench Press​ 3 x 10, 8, 5 at RPE 4-7
2. Primary movement: ​Barbell Bench Press​ 3 x 5, 4, 3 at RPE 8
3. Warm-up sets: ​Barbell Wide Bent-Over Row​ 3 x 15, 12, 10 at RPE 4-7
4. Accessory movement: ​Barbell Wide Bent-Over Row​ 3 x 10, 8, 6 at RPE 8
5. Superset x 3
- ​Barbell Shoulder Press​ x 8-10
- ​Wide-Grip Seated Row​ x 8-10
6. Accessory movement: ​Cable Tricep Extension​ 3 x 12 at RPE 8

Lower Body: Squat

1. Warm-up sets: ​Barbell Low-Bar Squat​ 3 x 10, 8, 5 at RPE 4-7
2. Primary movement: ​Barbell Low-Bar Squat​ 3 x 5, 4, 3 at RPE 8
3. Warm-up sets: ​Barbell Deadlift​ 3 x 10, 8, 5 at RPE 4-7

★ Click on each exercise name to view a video demonstration.

4. Accessory movement: ​Barbell Deadlift​ 3 x 5, 4, 3 at RPE 8
5. Superset x 3
- ​Leg Press​ x 10
- ​Dumbbell 1-Leg Glute Bridge​ x 5/side
6. Accessory movement: ​Smith Machine Elevated Calf Raise​ 3 x 10 at RPE 9

Upper Body: Bench Press 2

1. Warm-up sets: ​Barbell Close-Grip Bench Press​ 3 x 10, 8, 6 at RPE 4-7
2. Primary movement: ​Barbell Close-Grip Bench Press​ 3 x 6, 5, 4 at RPE 8
3. Warm-up sets: ​Assisted Pull-Up​ 3 x 10, 8, 5 at RPE 4-7
4. Accessory movement: ​Assisted Pull-Up​ 3 x 5 at RPE 8
5. Superset x 3
- ​Dumbbell Incline Bench Press​ x 8-10
- ​Dumbbell Incline Bench Row​ x 8-10
6. Accessory movement: ​Dumbbell Rolling Skull Crusher​ 3 x 12 at RPE 8

Lower Body: Deadlift

1. Warm-up sets: ​Barbell Sumo Deadlift​ 3 x 10, 8, 5 at RPE 4-7
2. Primary movement: ​Barbell Sumo Deadlift​ 3 x 5, 4, 3 at RPE 8
3. Warm-up sets: ​Barbell Paused Squat​ 3 x 10, 8, 5 at RPE 4-7
4. Accessory movement: ​Barbell Paused Squat​ 3 x 5 at RPE 8
5. Superset x 3
- ​Dumbbell Hip Thrust​ x 10
- ​Dumbbell Romanian Deadlift​ x 10
6. Accessory movement: ​Banded Clam​ 3 x 10/side at RPE 8

Week 11
Upper Body: Bench Press 1
1. Warm-up sets: ​Barbell Bench Press​ 3 x 8, 6, 4 at RPE 6-8
2. Primary movement: ​Barbell Bench Press​ 3 x 4, 3, 2 at RPE 9
3. Warm-up sets: ​Barbell Wide Bent-Over Row​ 3 x 8 at RPE 6-8
4. Accessory movement: ​Barbell Wide Bent-Over Row​ 3 x 8, 6, 4 at RPE 9
5. Superset x 3
- ​Barbell Shoulder Press​ x 6-8
- ​Wide-Grip Seated Row​ x 6-8

★ Click on each exercise name to view a video demonstration.

7. Accessory movement: ​Cable Tricep Extension​ 3 x 10 at RPE 9

Lower Body: Squat

1. Warm-up sets: ​Barbell Low-Bar Squat​ 3 x 8, 6, 4 at RPE 4-7
2. Primary movement: ​Barbell Low-Bar Squat​ 3 x 4, 3, 2 at RPE 9
3. Warm-up sets: ​Barbell Deadlift​ 3 x 8, 6, 4 at RPE 6-8
4. Accessory movement: ​Barbell Deadlift​ 3 x 4 at RPE 8
5. Superset x 3
- ​Leg Press​ x 8
- ​Lying 1-Leg Hamstring Curl​ x 4/side
6. Accessory movement: ​Smith Machine Elevated Calf Raise​ 3 x 15 at RPE 9

Upper Body: Bench Press 2

1. Warm-up sets: ​Barbell Close-Grip Bench Press​ 3 x 10, 8, 5 at RPE 6-8
2. Primary movement: ​Barbell Close-Grip Bench Press​ 3 x 5, 4, 3 at RPE 9
3. Warm-up sets: ​Assisted Pull-Up​ 3 x 8, 6, 4 at RPE 4-7
4. Accessory movement: ​Assisted Pull-Up​ 3 x 4 at RPE 9
5. Superset x 3
- ​Dumbbell Incline Bench Press​ x 6-8
- ​Close-Grip Lat Pulldown​ x 6-8
7. Accessory movement: ​Dumbbell Rolling Skull Crusher​ 3 x 10 at RPE 9

Lower Body: Deadlift

1. Warm-up sets: ​Barbell Sumo Deadlift​ 3 x 8, 6, 4 at RPE 6-8
2. Primary movement: ​Barbell Sumo Deadlift​ 3 x 4, 3, 2 at RPE 9
3. Warm-up sets: ​Barbell Paused Squat​ 3 x 8, 6, 4 at RPE 6-8
4. Accessory movement: ​Barbell Paused Squat​ 3 x 4 at RPE 8
5. Superset x 3
- ​Dumbbell Hip Thrust​ x 8
- ​Dumbbell Romanian Deadlif​t x 8
7. Accessory movement: ​Banded Clam​ 3 x 15/side at RPE 8

Week 12
Upper Body: Bench Press 1
★ Click on each exercise name to view a video demonstration.
1. Warm-up sets: ​Barbell Bench Press​ 3 x 8, 5, 3 at RPE 6-8
2. Primary movement: ​Barbell Bench Press​ 3 x 3, 2, 1 at RPE 9
3. Warm-up sets: ​Barbell Wide Bent-Over Row​ 3 x 6 at RPE 6-8
4. Accessory movement: ​Barbell Wide Bent-Over Row​ 3 x 6, 4, 2 at RPE 9
5. Superset x 3
- ​Barbell Shoulder Press​ x 4-6
- ​Wide-Grip Seated Row​ x 4-6
8. Accessory movement: ​Cable Tricep Extension​ 3 x 8 at RPE 8

Lower Body: Squat

1. Warm-up sets: ​Barbell Low-Bar Squat​ 3 x 8, 5, 3 at RPE 6-8
2. Primary movement: ​Barbell Low-Bar Squat​ 3 x 3, 2, 1 at RPE 9
3. Warm-up sets: ​Barbell Deadlift​ 3 x 8, 5, 3 at RPE 6-8
4. Accessory movement: ​Barbell Deadlift​ 3 x 3 at RPE 9
5. Superset x 3
- ​Leg Press​ x 6
- ​Lying 1-Leg Hamstring Curl​ x 3/side
6. Accessory movement: ​Smith Machine Elevated Calf Raise​ 3 x 20 at RPE 9

Upper Body: Bench Press 2

1. Warm-up sets: ​Barbell Close-Grip Bench Press​ 3 x 8, 6, 4 at RPE 6-8
2. Primary movement: ​Barbell Close-Grip Bench Press​ 3 x 4, 3, 2 at RPE 9
3. Warm-up sets: ​Assisted Pull-Up​ 3 x 8, 5, 3 at RPE 4-7
4. Accessory movement: ​Assisted Pull-Up​ 3 x 3 at RPE 9
5. Superset x 3
- ​Dumbbell Incline Bench Press​ x 4-6
- ​Close-Grip Lat Pulldown​ x 4-6
8. Accessory movement: ​Dumbbell Rolling Skull Crusher​ 3 x 8 at RPE 9

Lower Body: Deadlift

1. Warm-up sets: ​Barbell Sumo Deadlift​ 3 x 8, 5, 3 at RPE 6-8
2. Primary movement: ​Barbell Sumo Deadlift​ 3 x 3, 2, 1 at RPE 9
3. Warm-up sets: ​Barbell Paused Squat​ 3 x 8, 5, 3 at RPE 6-8
4. Accessory movement: ​Barbell Paused Squat​ 3 x 3 at RPE 9
5. Superset x 3
- ​Dumbbell Hip Thrust​ x 6
- ​Dumbbell Romanian Deadlift​ x 6
8. Accessory movement: ​Banded Clam​ 3 x 20/side at RPE 8

★ Click on each exercise name to view a video demonstration.