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Full Body Powerbuilding Split

by Dr. Swole
2,987 athletes joined

3 days a week program for a beginner to early intermediate athlete to build strength and muscle mass

4.26
(69 ratings)

PROGRAM DESCRIPTION

Dr. Swole's science-based 3 Day Full Body Powerbuilding Split is designed for hypertrophy and strength. You train your full body 3x a week.

This program is made for beginners but will also work for some early intermediate athletes. A beginner is someone in their first 1-2 years of serious training.

This is a low volume program, which means you aren't spending excess hours in the gym but will still make excellent progress.

Read below for full program instructions.

PROGRAM OVERVIEW

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Days Per Week
    3 days
  • Recommended Days
    Mon, Wed, Fri
  • Time Per Workout
    60 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5+ reps
RPE 7
RPE 8
2
Squat (Barbell)
1
1
5 reps
5+ reps
RPE 7
RPE 8
3
Lunge
2
8-12 reps
RPE 8
4
T-Bar Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
5
Rope Hammer Curl
2
8-12 reps
RPE 8
6
Rope Pressdown
2
8-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8
Machine Calf Raise
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Lunge
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
5
Rope Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Rope Pressdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Lunge
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
5
Rope Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Rope Pressdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Lunge
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
5
Rope Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Rope Pressdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Lunge
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
5
Rope Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Rope Pressdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Lunge
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
5
Rope Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Rope Pressdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Lunge
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
5
Rope Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Rope Pressdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Lunge
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
5
Rope Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Rope Pressdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5+ reps
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
5 reps
5+ reps
RPE 7
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Bench Press (Close Grip)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 8
5
Pull-Up (Weighted)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8
7
Upright Row (Barbell)
3
8-12 reps
RPE 8
8
Standing Calf Raise
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Deadlift (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
7
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Standing Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Deadlift (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
7
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Standing Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Deadlift (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
7
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Standing Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Deadlift (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
7
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Standing Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Deadlift (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
7
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Standing Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Deadlift (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
7
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Standing Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Deadlift (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9
RPE 10
5
Pull-Up (Weighted)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
7
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Standing Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5+ reps
RPE 7
RPE 8
2
Squat (Barbell)
1
1
5 reps
5+ reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Seated Row (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8
5
Lying Bicep Curl
2
8-12 reps
RPE 8
6
EZ Bar Skull Crusher
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
8
Machine Calf Raise
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 10
5
Lying Bicep Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
EZ Bar Skull Crusher
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 10
5
Lying Bicep Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
EZ Bar Skull Crusher
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 10
5
Lying Bicep Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
EZ Bar Skull Crusher
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 10
5
Lying Bicep Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
EZ Bar Skull Crusher
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 10
5
Lying Bicep Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
EZ Bar Skull Crusher
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 10
5
Lying Bicep Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
EZ Bar Skull Crusher
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
5 reps
5+ reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 10
5
Lying Bicep Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
EZ Bar Skull Crusher
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Machine Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
WHAT PEOPLE ARE SAYING(69 ratings)
Only ratings with written feedback are displayed here.
4.26Ā /Ā 5
Lord PeckisAge 18, Man
3 months ago
5 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
This app has been a blessing.
Alex A.Age 29, Man
3 months ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Excellent for beginners while still effective for intermediate training
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Instructions

For squat, bench, deadlift, and overhead press, this program uses a modified version of the Greyskull linear progression. This means you do 3 sets of 5 reps, with the last set being 5+ reps with AMRAP (as many reps as possible).

For bench press and overhead press, add 2.5 lbs (or 1.25 lbs per side) per session. If you don't have 1.25 lbs microplates, add 2.5 lbs per side every other session. For squat and deadlift, add 5 lbs (or 2.5 lbs per side) per session. Only add weight if you can maintain the prescribed RPE.

If you can't complete all 3 sets of 5, take 10 lbs off the weight and restart.

All exercises are based on Rate of Perceived Exertion (RPE), which is scale from 1-10. RPE 10 = can't do another rep before failure, RPE 9 = can do 1 more rep before failure, RPE 8 = can do 2 more reps before failure, etc.

Add weight when you hit the top end of the rep range target and RPE is lower than prescribed.

This program is set for 8 weeks but can be run indefinitely as long as you continue to see progress.