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PWRBLD Advanced Program

by CT Whitney
85 athletes joined

Advanced powerbuilding program to help you build muscle and maximize your strength.

4.43
(3 ratings)

PROGRAM DESCRIPTION

Designed by competitive powerlifter and coach Colin Whitney, this is a 16-week advanced-level powerbuilding program aimed at experienced lifters who are ready to push their strength and physique to new heights.

Powerbuilding combines the best of both powerlifting and bodybuilding, allowing you to increase maximal strength while also enhancing muscle size and definition. This advanced program is designed for athletes looking to maximize their strength in compound lifts, while achieving balanced muscular development and improving overall athletic performance.

The program is divided into four progressive phases:

  • Weeks 1-4: Accumulation Phase
    Focuses on increasing overall training volume and intensity to prepare your body for the heavier loads to come.

  • Weeks 5-8: Hypertrophy Phase
    Prioritizes muscle growth through higher reps and controlled tempos, building a solid muscular foundation.

  • Weeks 9-12: Transition Phase
    Shifts towards heavier lifting with a focus on refining technique and preparing for the final strength push.

  • Weeks 13-16: Strength Phase
    Peaks your strength with lower reps and maximum intensity, aiming to achieve new personal records in key lifts like the squat, bench press, and deadlift.

Colin Whitney Coaching:
Colin offers various coaching services, including online 1-on-1 coaching, group coaching, and one-time consultations. Visit https://www.whitneysp.com/ to learn more.

PROGRAM OVERVIEW

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Days Per Week
    5 days
  • 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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Front Squat (Barbell)
3
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4A
Leg Extension
3
15 reps
RPE 7
4B
Hamstring Curl
3
15 reps
RPE 7
5
Plank
3
1 mins
-
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
5 reps
RPE 6
70%
2
Front Squat (Barbell)
3
6 reps
RPE 6-7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-8
4A
Leg Extension
3
15 reps
RPE 7-8
4B
Hamstring Curl
3
15 reps
RPE 7-8
5
Plank
3
1 mins
-
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Front Squat (Barbell)
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4A
Leg Extension
3
15 reps
RPE 8
4B
Hamstring Curl
3
15 reps
RPE 8
5
Plank
3
1 mins
-
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
RPE 6-7
62%
2
Leg Press
3
10 reps
RPE 7
3A
Leg Extension
3
12 reps
RPE 7
3B
Hamstring Curl
3
12 reps
RPE 7
4
Plank
3
1 mins
-
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
8 reps
RPE 7
68%
2
Hack Squat
3
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
4A
Leg Extension
3
12 reps
RPE 7
4B
Hamstring Curl
3
12 reps
RPE 7
5
Reverse Hyperextension
3
12 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
10 reps
RPE 7
65%
2
Hack Squat
3
10 reps
RPE 6-7
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
4A
Leg Extension
3
15 reps
RPE 7-8
4B
Hamstring Curl
3
15 reps
RPE 7-8
5
Reverse Hyperextension
3
12 reps
RPE 7-8
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
8 reps
RPE 8
68%
2
Hack Squat
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Leg Extension
3
20 reps
RPE 8
4B
Hamstring Curl
3
20 reps
RPE 8
5
Reverse Hyperextension
3
12 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1 reps
6 reps
RPE 6-7
65%
2A
Leg Extension
3
12 reps
RPE 7
2B
Hamstring Curl
3
12 reps
RPE 7
3
Reverse Hyperextension
3
12 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2 reps
6 reps
RPE 7-8
72%
2
Squat (Paused)
3
3 reps
RPE 7
3
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
4A
Leg Press
3
10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
RPE 7
5A
Plank
3
1 mins
-
5B
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
AMRAP
3 reps
88%
78%
2
Squat (Paused)
3
3 reps
RPE 7-8
3
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
4A
Leg Press
3
10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
RPE 7
5A
Plank
3
1 mins
-
5B
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4+ reps
RPE 8
75%
75%
2
Squat (Paused)
3
3 reps
RPE 8
3
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Leg Press
3
10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
RPE 7
5A
Plank
3
1 mins
-
5B
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 6-7
2
Squat (Paused)
3
3 reps
RPE 6
3A
Leg Extension
3
12 reps
RPE 7
3B
Hamstring Curl
3
12 reps
RPE 7
4
Reverse Hyperextension
3
12 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 8
80%
2
Squat (Paused)
3
3 reps
RPE 7
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 6
4A
Leg Extension
3
15 reps
RPE 7
4B
Hamstring Curl
3
15 reps
RPE 7
5A
Plank
3
1 mins
-
5B
Pull-Up (Weighted)
3
10 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
4 reps
RPE 8
78%
2
Squat (Paused)
3
2 reps
RPE 7-8
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 6-7
4A
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
4B
Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
5A
Plank
3
1 mins
-
5B
Pull-Up (Weighted)
3
10 reps
RPE 7-8
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
RPE 9
85%
2
Squat (Paused)
3
1 reps
RPE 8
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 7
4A
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5A
Plank
3
1 mins
-
5B
Pull-Up (Weighted)
3
10 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 6-7
2
Squat (Paused)
3
3 reps
RPE 6
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 7
4A
Leg Extension
3
12 reps
RPE 7
4B
Hamstring Curl
3
12 reps
RPE 7
5
Reverse Hyperextension
3
10 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
RPE 6
68%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 7
3A
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
3B
Tricep Extension (Cable)
3
12 reps
RPE 7
4A
Pec Deck (Machine)
3
10 reps
RPE 7
4B
Reverse Pec Deck
3
10 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 6
72%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 7-8
3A
Pec Deck (Machine)
3
12 reps
RPE 7-8
3B
Reverse Pec Deck
3
12 reps
RPE 7-8
4A
Seated Row (Cable)
3
12 reps
RPE 7-8
4B
Tricep Extension (Cable)
3
12 reps
RPE 7-8
5A
Pec Deck (Machine)
3
12 reps
RPE 7-8
5B
Reverse Pec Deck
3
12 reps
RPE 7-8
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 8
3A
Pec Deck (Machine)
3
12 reps
RPE 8
3B
Reverse Pec Deck
3
12 reps
RPE 8
4A
Seated Row (Cable)
3
12 reps
RPE 8
4B
Tricep Extension (Cable)
3
12 reps
RPE 8
5A
Pec Deck (Machine)
3
12 reps
RPE 8
5B
Reverse Pec Deck
3
12 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
RPE 7-8
68%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3A
Seated Row (Cable)
3
12 reps
RPE 7
3B
Tricep Extension (Cable)
3
12 reps
RPE 7
4A
Pec Deck (Machine)
3
12 reps
RPE 7
4B
Reverse Pec Deck
3
12 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
RPE 7
68%
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3A
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
3B
Tricep Extension (Cable)
3
10 reps
RPE 7
4A
Chest Fly (Machine)
3
15 reps
RPE 7
4B
Reverse Pec Deck
3
15 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
10 reps
RPE 8
65%
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
3A
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7-8
3B
Tricep Extension (Cable)
3
10 reps
RPE 7-8
4A
Chest Fly (Machine)
3
15 reps
RPE 7-8
4B
Reverse Pec Deck
3
15 reps
RPE 7-8
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
8 reps
RPE 9
68%
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3A
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
3B
Tricep Extension (Cable)
3
10 reps
RPE 8
4A
Chest Fly (Machine)
3
15 reps
RPE 8
4B
Reverse Pec Deck
3
15 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
6 reps
RPE 7-8
68%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3A
Seated Row (Cable)
3
10 reps
RPE 7
3B
Tricep Extension (Cable)
3
10 reps
RPE 7
4A
Chest Fly (Machine)
3
12 reps
RPE 7
4B
Reverse Pec Deck
3
12 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
AMRAP
5 reps
5+ reps
88%
75%
75%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
3A
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4A
Seated Row (Cable)
3
12 reps
RPE 7
4B
Tricep Extension (Cable)
3
12 reps
RPE 7
5A
Chest Fly (Machine)
3
15 reps
RPE 7
5B
Reverse Pec Deck
3
15 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1
2 reps
4 reps
4+ reps
RPE 7-8
76%
76%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7-8
RPE 7-8
RPE 7-8
3A
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
3B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-8
4A
Seated Row (Cable)
3
12 reps
RPE 7-8
4B
Tricep Extension (Cable)
3
12 reps
RPE 7-8
5A
Chest Fly (Machine)
3
15 reps
RPE 7-8
5B
Reverse Pec Deck
3
15 reps
RPE 7-8
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1 reps
6 reps
RPE 8-9
74%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
3A
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4A
Seated Row (Cable)
3
12 reps
RPE 8
4B
Tricep Extension (Cable)
3
12 reps
RPE 8
5A
Chest Fly (Machine)
3
15 reps
RPE 8
5B
Reverse Pec Deck
3
15 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1 reps
4 reps
RPE 7-8
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3A
Seated Row (Cable)
3
10 reps
RPE 7
3B
Tricep Extension (Cable)
3
10 reps
RPE 7
4A
Chest Fly (Machine)
3
12 reps
RPE 7
4B
Reverse Pec Deck
3
12 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
AMRAP
3 reps
88%
80%
2
Long Pause Bench Press
3
3 reps
RPE 8
3A
Bench Press (Dumbbell)
3
10 reps
RPE 7
3B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4A
Seated Row (Cable)
3
12 reps
RPE 7
4B
Tricep Extension (Cable)
3
12 reps
RPE 7
5A
Pec Deck (Machine)
3
15 reps
RPE 7
5B
Reverse Pec Deck
3
15 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
3 reps
4 reps
RPE 7-8
76%
2
Long Pause Bench Press
3
2 reps
RPE 8
3A
Bench Press (Dumbbell)
3
10 reps
RPE 7-8
3B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-8
4A
Seated Row (Cable)
3
12 reps
RPE 7-8
4B
Tricep Extension (Cable)
3
12 reps
RPE 7-8
5A
Pec Deck (Machine)
3
15 reps
RPE 7-8
5B
Reverse Pec Deck
3
15 reps
RPE 7-8
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2 reps
4 reps
RPE 8-8.5
78%
2
Long Pause Bench Press
3
1 reps
RPE 8
3A
Bench Press (Dumbbell)
3
10 reps
RPE 8
3B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4A
Seated Row (Cable)
3
12 reps
RPE 8
4B
Tricep Extension (Cable)
3
12 reps
RPE 8
5A
Pec Deck (Machine)
3
15 reps
RPE 8
5B
Reverse Pec Deck
3
15 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5
1 reps
3 reps
RPE 7-8
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3A
Seated Row (Cable)
3
10 reps
RPE 7
3B
Tricep Extension (Cable)
3
10 reps
RPE 7
4A
Pec Deck (Machine)
3
10 reps
RPE 7
4B
Reverse Pec Deck
3
10 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 6
2
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 6
68%
3
Barbell Row
3
10 reps
RPE 7
4A
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4B
Hammer Curl
3
12 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 6-7
2
Deadlift (Barbell)
3
6 reps
70%
3
Barbell Row
3
10 reps
RPE 7-8
4A
Wide Grip Lat Pulldown
3
12 reps
RPE 7-8
4B
Hammer Curl
3
12 reps
RPE 7-8
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Deadlift (Barbell)
1
4
1 reps
5 reps
RPE 7
72%
3
Barbell Row
3
10 reps
RPE 8
4A
Wide Grip Lat Pulldown
3
12 reps
RPE 8
4B
Hammer Curl
3
12 reps
RPE 8
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Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 6
2
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 6-7
62%
3
Seated Row (Machine)
3
10 reps
RPE 7
4A
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4B
Hammer Curl
3
12 reps
RPE 7
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PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 6
2
Deadlift (Barbell)
1
4
2 reps
6 reps
RPE 7
68%
3
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
4A
Dumbbell Row
3
12 reps
RPE 7
4B
Shrug (Dumbbell)
3
12 reps
RPE 7
5A
Wide Grip Lat Pulldown
3
15 reps
RPE 7
5B
Face Pull
3
15 reps
RPE 7
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PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 6
2
Deadlift (Barbell)
1
3
1 reps
8 reps
RPE 8
65%
3
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
4A
Dumbbell Row
3
12 reps
RPE 7
4B
Shrug (Dumbbell)
3
12 reps
RPE 7
5A
Wide Grip Lat Pulldown
3
15 reps
RPE 7
5B
Face Pull
3
15 reps
RPE 7
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PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 6
2
Deadlift (Barbell)
1
3
3 reps
8 reps
RPE 8
68%
3
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Dumbbell Row
3
12 reps
RPE 8
4B
Shrug (Dumbbell)
3
12 reps
RPE 8
5A
Wide Grip Lat Pulldown
3
15 reps
RPE 8
5B
Face Pull
3
15 reps
RPE 8
Unlock with
PRO
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Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 6
2
Deadlift (Barbell)
2
3
1 reps
5 reps
RPE 6-7
65%
3A
Dumbbell Row
3
12 reps
RPE 7
3B
Shrug (Dumbbell)
3
12 reps
RPE 7
4A
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4B
Hammer Curl
3
12 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 6
2
Deadlift (Barbell)
2
3
2 reps
3 reps
RPE 7-8
75%
3
Block Pull (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
4A
Wide Grip Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4B
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
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PRO
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Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 6.5
2
Deadlift (Barbell)
2
3
1 reps
6 reps
RPE 7-8
70%
3
Block Pull (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 6-7
RPE 6-7
RPE 6-7
4A
Wide Grip Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
4B
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
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PRO
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Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
2
AMRAP
4 reps
88%
72%
3
Block Pull (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
4A
Wide Grip Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
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PRO
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Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Deadlift (Barbell)
2
1 reps
RPE 6-7
3
Deadlift (Paused)
4
2 reps
RPE 6
4A
Seated Row (Machine)
3
12 reps
RPE 7
4B
Shrug (Barbell)
3
12 reps
RPE 7
5A
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5B
Hammer Curl
3
12 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 6
2
Deadlift (Barbell)
2
3
2 reps
3 reps
RPE 7-8
76%
3
Block Pull (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
4A
Lat Pulldown
3
10 reps
RPE 7
4B
Hammer Curl
3
10 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 6-7
2
Deadlift (Barbell)
2
2
1
1 reps
4 reps
4+ reps
RPE 8-8.5
75%
75%
3
Block Pull (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
4A
Lat Pulldown
3
10 reps
RPE 7-8
4B
Hammer Curl
3
10 reps
RPE 7-8
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
4
AMRAP
2 reps
85%
78%
3
Block Pull (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
4A
Lat Pulldown
3
10 reps
RPE 8
4B
Hammer Curl
3
10 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
76%
2
Deadlift (Barbell)
2
1 reps
RPE 6-7
3
Block Pull (Barbell)
5
1 reps
RPE 6
4A
Seated Row (Machine)
3
10 reps
RPE 7
4B
Shrug (Barbell)
3
10 reps
RPE 7
5A
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5B
Hammer Curl
3
10 reps
RPE 7
Unlock with
PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3A
Skull Crusher (Barbell)
3
10 reps
RPE 7
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4B
Front Raise
3
10 reps
RPE 7
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PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 7-8
3A
Skull Crusher (Barbell)
3
12 reps
RPE 7-8
3B
Bicep Curl (EZ Bar)
3
12 reps
RPE 7-8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7-8
4B
Front Raise
3
12 reps
RPE 7-8
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3A
Skull Crusher (Barbell)
3
15 reps
RPE 8
3B
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4B
Front Raise
3
15 reps
RPE 8
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PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Bench Press (Close Grip)
3
6 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4A
Face Pull
3
12 reps
RPE 7
4B
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Chest Fly (Cable)
3
10 reps
RPE 7
6
Plank
3
30-45 secs
-
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PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7
2
Spoto Press
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3B
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Plank
3
1 mins
-
5B
Pull-Up (Bodyweight)
3
10 reps
RPE 7
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PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7
2
Spoto Press
1
1
1
8 reps
6 reps
4 reps
RPE 7-8
RPE 7-8
RPE 7-8
3A
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
3B
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7-8
4B
Front Raise
3
15 reps
RPE 7-8
5A
Plank
3
1 mins
-
5B
Pull-Up (Bodyweight)
3
10 reps
RPE 7
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PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 7
2
Spoto Press
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
3A
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3B
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4B
Front Raise
3
15 reps
RPE 8
5A
Plank
3
1 mins
-
5B
Pull-Up (Bodyweight)
3
10 reps
RPE 7
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PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Bench Press (Close Grip)
3
6 reps
RPE 6
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Front Raise
3
12 reps
RPE 7
5A
Plank
3
1 mins
-
5B
Pull-Up (Bodyweight)
3
10 reps
RPE 7
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PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
2
Spoto Press
2
5 reps
RPE 7
3
Arnold Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4A
Skull Crusher (Barbell)
3
10 reps
RPE 7
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5B
Front Raise
3
15 reps
RPE 7
Unlock with
PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
2
Spoto Press
2
5 reps
RPE 7-8
3
Arnold Press
1
1
1
12 reps
10 reps
8 reps
RPE 7-8
RPE 7-8
RPE 7-8
4A
Skull Crusher (Barbell)
3
10 reps
RPE 7
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7-8
5B
Front Raise
3
15 reps
RPE 7-8
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PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
2
Spoto Press
2
5 reps
RPE 8
3
Arnold Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Skull Crusher (Barbell)
3
10 reps
RPE 7
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Front Raise
3
15 reps
RPE 8
Unlock with
PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
72%
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3A
Face Pull
3
12 reps
RPE 7
3B
Tricep Extension (Cable)
3
12 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Front Raise
3
12 reps
RPE 7
5A
Plank
3
1 mins
-
5B
Pull-Up (Bodyweight)
3
10 reps
RPE 7
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PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
RPE 9
2
Spoto Press
3
5 reps
RPE 7
3
Arnold Press
3
10 reps
RPE 7
4A
Tricep Extension (Cable)
3
10 reps
RPE 7
4B
Face Pull
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5B
Front Raise
3
12 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
2 reps
RPE 7
2
Spoto Press
3
5 reps
RPE 7-8
3
Arnold Press
3
10 reps
RPE 7-8
4A
Tricep Extension (Cable)
3
10 reps
RPE 7-8
4B
Face Pull
3
10 reps
RPE 7-8
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7-8
5B
Front Raise
3
12 reps
RPE 7-8
Unlock with
PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
1 reps
RPE 7
2
Spoto Press
3
5 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4A
Tricep Extension (Cable)
3
10 reps
RPE 8
4B
Face Pull
3
10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5B
Front Raise
3
12 reps
RPE 8
Unlock with
PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
76%
2
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Extension (Cable)
3
10 reps
RPE 7
3B
Face Pull
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Front Raise
3
12 reps
RPE 7
5A
Plank
3
1 mins
-
5B
Pull-Up (Bodyweight)
3
10 reps
RPE 7
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 6
2A
Leg Press
3
10 reps
RPE 7
2B
Calf Raise (Leg Press)
3
10 reps
RPE 7
3
Bench Press (Barbell)
3
5 reps
72%
4A
Bench Press (Dumbbell)
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 6-7
2A
Leg Press
3
10 reps
RPE 7-8
2B
Calf Raise (Leg Press)
3
10 reps
RPE 7-8
3
Bench Press (Barbell)
3
6 reps
68%
4A
Bench Press (Dumbbell)
3
12 reps
RPE 7-8
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7-8
Unlock with
PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 7
2A
Leg Press
3
10 reps
RPE 8
2B
Calf Raise (Leg Press)
3
10 reps
RPE 8
3
Bench Press (Barbell)
4
4 reps
75%
4A
Bench Press (Dumbbell)
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 7
2A
Leg Press
3
10 reps
RPE 8
2B
Calf Raise (Leg Press)
3
10 reps
RPE 8
3
Bench Press (Barbell)
4
4 reps
75%
4A
Bench Press (Dumbbell)
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Unlock with
PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
2
Split Squat (Dumbbell)
3
10 reps
RPE 6
3
Bench Press (Barbell)
1
3
1 reps
6 reps
RPE 6
RPE 7
4A
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
2
Split Squat (Dumbbell)
3
10 reps
RPE 6-7
3
Bench Press (Barbell)
1
3
1 reps
6 reps
RPE 7
RPE 7
4A
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7-8
RPE 7-8
RPE 7-8
4B
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7-8
RPE 7-8
RPE 7-8
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Bench Press (Barbell)
1
3
1 reps
6 reps
RPE 8
RPE 8
4A
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
2
Split Squat (Dumbbell)
3
10 reps
RPE 6-7
3
Bench Press (Barbell)
1
3
1 reps
6 reps
RPE 7
RPE 7
4A
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7-8
RPE 7-8
RPE 7-8
4B
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7-8
RPE 7-8
RPE 7-8
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 6
2
Long Pause Bench Press
2
1 reps
RPE 8
3
Bench Press (Barbell)
4
3 reps
RPE 7
4A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4
1 reps
2 reps
RPE 8
RPE 7-8
2
Long Pause Bench Press
1
1 reps
RPE 8
3
Bench Press (Barbell)
3
4 reps
RPE 7
4A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7-8
RPE 7-8
RPE 7-8
4B
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7-8
RPE 7-8
RPE 7-8
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
1 reps
2 reps
RPE 8
RPE 6
2
Bench Press (Paused)
1
1 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
RPE 7
4A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4B
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
1 reps
2 reps
RPE 8
RPE 6
2
Bench Press (Paused)
1
1 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
RPE 7
4A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4B
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
76%
2A
Leg Press
3
8 reps
RPE 7
2B
Calf Raise (Leg Press)
3
8 reps
RPE 7
3
Bench Press (Barbell)
1
5
1 reps
2 reps
RPE 7
80%
4A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
78%
2A
Leg Press
3
8 reps
RPE 7-8
2B
Calf Raise (Leg Press)
3
8 reps
RPE 7-8
3
Bench Press (Barbell)
1
4
1 reps
4 reps
RPE 8
75%
4A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7-8
4B
Bicep Curl (Dumbbell)
3
8 reps
RPE 7-8
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
74%
2A
Leg Press
3
8 reps
RPE 8
2B
Calf Raise (Leg Press)
3
8 reps
RPE 8
3
Bench Press (Barbell)
1
4
1 reps
1 reps
RPE 9
82%
4A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
74%
2A
Leg Press
3
8 reps
RPE 8
2B
Calf Raise (Leg Press)
3
8 reps
RPE 8
3
Bench Press (Barbell)
1
4
1 reps
1 reps
RPE 9
82%
4A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Unlock with
PRO
by subscribing on the app
WHAT PEOPLE ARE SAYING(3 ratings)
Only ratings with written feedback are displayed here.
4.43 / 5
Angel I.Age 21, Man
10 days ago
5 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
This program is very good, I have gained 40 pounds to my PRs in just 5 weeks
Chris R.Age 58, Man
a month ago
3 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Great program. Due to my age (58) and injuries from 45 years of powerlifting, I changed some of the leg exercises to advocate for joint limitations
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