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The powerlifting pro

by James V.
5.0
(1 rating)

Program Description

Focused around the main lifts. The purpose is to combine the principles of powerlifting and bodybuilding, aiming to develop both strength and muscle size. It focuses on heavy compound lifts to build maximal strength (like in powerlifting) while incorporating higher-rep accessory work for hypertrophy (like in bodybuilding). This type of program helps individuals achieve a balanced physique with increased power and muscular definition, offering the benefits of both strength and aesthetics.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 07, 2024 06:36
  • Last Edited
    Dec 26, 2024 04:12
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
60%
2
Leg Press (45 Degrees)
1
100 reps
RPE 8
3
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Hip Thrust (Machine)
2
1
10 reps
6 reps
RPE 7
RPE 7
5
V-Up
1
50 reps
RPE 10
6
Plank
3
1 mins
RPE 10
7
Lying Leg Raise
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
63%
2
Leg Press (45 Degrees)
1
100 reps
RPE 8
3
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Hip Thrust (Machine)
2
1
10 reps
6 reps
RPE 7
RPE 7
5
V-Up
1
50 reps
RPE 10
6
Plank
3
1 mins
RPE 10
7
Lying Leg Raise
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
69%
2
Leg Press (45 Degrees)
1
100 reps
RPE 8
3
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Hip Thrust (Machine)
2
1
10 reps
6 reps
RPE 7
RPE 7
5
V-Up
1
50 reps
RPE 10
6
Plank
3
1 mins
RPE 10
7
Lying Leg Raise
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
72%
2
Leg Press (45 Degrees)
1
100 reps
RPE 8
3
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Hip Thrust (Machine)
2
1
10 reps
6 reps
RPE 7
RPE 7
5
V-Up
1
50 reps
RPE 10
6
Plank
3
1 mins
RPE 10
7
Lying Leg Raise
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
75%
2
Leg Press (45 Degrees)
1
1
50 reps
100 reps
RPE 8
RPE 8
3
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Hip Thrust (Machine)
2
2
10 reps
6 reps
RPE 7
RPE 7
5
V-Up
2
50 reps
RPE 10
6
Plank
4
1 mins
RPE 10
7
Lying Leg Raise
2
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
78%
2
Leg Press (45 Degrees)
1
1
50 reps
100 reps
RPE 8
RPE 8
3
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Hip Thrust (Machine)
2
2
10 reps
6 reps
RPE 7
RPE 7
5
V-Up
1
50 reps
RPE 10
6
Plank
4
1 mins
RPE 10
7
Lying Leg Raise
2
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
81%
2
Leg Press (45 Degrees)
1
1
50 reps
100 reps
RPE 8
RPE 8
3
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Hip Thrust (Machine)
2
2
10 reps
6 reps
RPE 7
RPE 7
5
V-Up
2
50 reps
RPE 10
6
Plank
5
1 mins
RPE 10
7
Lying Leg Raise
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
84%
2
Leg Press (45 Degrees)
2
100 reps
RPE 8
3
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Hip Thrust (Machine)
2
2
10 reps
6 reps
RPE 7
RPE 7
5
V-Up
2
50 reps
RPE 10
6
Plank
5
1 mins
RPE 10
7
Lying Leg Raise
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
87%
2
Leg Press (45 Degrees)
2
100 reps
RPE 8
3
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Hip Thrust (Machine)
2
2
10 reps
6 reps
RPE 7
RPE 7
5
V-Up
2
50 reps
RPE 10
6
Plank
5
1 mins
RPE 10
7
Lying Leg Raise
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Leg Press (45 Degrees)
2
100 reps
RPE 8
3
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Hip Thrust (Machine)
2
2
10 reps
6 reps
RPE 7
RPE 7
5
V-Up
2
50 reps
RPE 10
6
Plank
5
1 mins
RPE 10
7
Lying Leg Raise
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
93%
2
Leg Press (45 Degrees)
1
2
50 reps
100 reps
RPE 8
RPE 8
3
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Hip Thrust (Machine)
2
2
10 reps
6 reps
RPE 7
RPE 7
5
V-Up
2
50 reps
RPE 10
6
Plank
5
1 mins
RPE 10
7
Lying Leg Raise
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
96%
2
Leg Press (45 Degrees)
2
100 reps
RPE 8
3
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Hip Thrust (Machine)
2
2
10 reps
6 reps
RPE 7
RPE 7
5
V-Up
2
50 reps
RPE 10
6
Plank
5
1 mins
RPE 10
7
Lying Leg Raise
2
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Leg Press (45 Degrees)
1
1
50 reps
100 reps
RPE 8
RPE 8
3
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Hip Thrust (Machine)
2
2
10 reps
6 reps
RPE 7
RPE 7
5
V-Up
2
50 reps
RPE 10
6
Plank
5
1 mins
RPE 10
7
Lying Leg Raise
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
94%
100%
2
Leg Press (45 Degrees)
2
100 reps
RPE 8
3
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Hip Thrust (Machine)
2
2
10 reps
6 reps
RPE 7
RPE 7
5
V-Up
2
50 reps
RPE 10
6
Plank
5
1 mins
RPE 10
7
Lying Leg Raise
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
10
3 reps
60%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Dip (Machine)
2
50 reps
RPE 8
4
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lying Leg Raise
1
50 reps
RPE 10
6
Russian Twist
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
10
3 reps
63%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Dip (Machine)
2
50 reps
RPE 8
4
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lying Leg Raise
1
50 reps
RPE 10
6
Russian Twist
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
10
3 reps
69%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Dip (Machine)
2
50 reps
RPE 8
4
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lying Leg Raise
1
50 reps
RPE 10
6
Russian Twist
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
10
3 reps
72%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Dip (Machine)
2
50 reps
RPE 8
4
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lying Leg Raise
1
50 reps
RPE 10
6
Russian Twist
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
10
3 reps
75%
2
Chest Press (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Seated Dip (Machine)
3
50 reps
RPE 8
4
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lying Leg Raise
1
50 reps
RPE 10
6
Russian Twist
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
10
3 reps
78%
2
Chest Press (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Seated Dip (Machine)
3
50 reps
RPE 8
4
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lying Leg Raise
1
50 reps
RPE 10
6
Russian Twist
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
81%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Dip (Machine)
3
50 reps
RPE 8
4
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lying Leg Raise
2
50 reps
RPE 10
6
Russian Twist
2
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
84%
2
Chest Press (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Seated Dip (Machine)
3
50 reps
RPE 8
4
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lying Leg Raise
2
50 reps
RPE 10
6
Russian Twist
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
87%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Dip (Machine)
3
50 reps
RPE 8
4
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lying Leg Raise
2
50 reps
RPE 10
6
Russian Twist
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
90%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Dip (Machine)
3
50 reps
RPE 8
4
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lying Leg Raise
2
50 reps
RPE 10
6
Russian Twist
2
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
93%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Dip (Machine)
3
50 reps
RPE 8
4
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lying Leg Raise
2
50 reps
RPE 10
6
Russian Twist
2
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
96%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Dip (Machine)
3
50 reps
RPE 8
4
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lying Leg Raise
2
50 reps
RPE 10
6
Russian Twist
2
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
70%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Dip (Machine)
3
50 reps
RPE 8
4
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lying Leg Raise
2
50 reps
RPE 10
6
Russian Twist
2
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
90%
94%
100%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
3
Seated Dip (Machine)
3
50 reps
RPE 8
4
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lying Leg Raise
2
50 reps
RPE 10
6
Russian Twist
2
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
10
3 reps
60%
2A
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
2C
Front Raise
3
8 reps
RPE 8
3
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4A
Hammer Curl
4
10 reps
RPE 8
4B
Single Arm Pushdown
4
10 reps
RPE 8
5
Decline Crunch
1
50 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
10
3 reps
63%
2A
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
2C
Front Raise
3
8 reps
RPE 8
3
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4A
Hammer Curl
4
10 reps
RPE 8
4B
Single Arm Pushdown
4
10 reps
RPE 8
5
Decline Crunch
1
50 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
10
3 reps
69%
2A
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
2C
Front Raise
3
8 reps
RPE 8
3
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4A
Hammer Curl
4
10 reps
RPE 8
4B
Single Arm Pushdown
4
10 reps
RPE 8
5
Decline Crunch
1
50 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
10
3 reps
72%
2A
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
2C
Front Raise
3
8 reps
RPE 8
3
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4A
Hammer Curl
4
10 reps
RPE 8
4B
Single Arm Pushdown
4
10 reps
RPE 8
5
Decline Crunch
1
50 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
10
3 reps
75%
2A
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
2C
Front Raise
3
8 reps
RPE 8
3
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4A
Hammer Curl
4
10 reps
RPE 8
4B
Single Arm Pushdown
4
10 reps
RPE 8
5
Decline Crunch
1
50 reps
RPE 10
6
Plank
4
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
10
3 reps
78%
2A
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
2C
Front Raise
3
8 reps
RPE 8
3
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4A
Hammer Curl
4
10 reps
RPE 8
4B
Single Arm Pushdown
4
10 reps
RPE 8
5
Decline Crunch
1
50 reps
RPE 10
6
Plank
5
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
8
3 reps
81%
2A
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
2C
Front Raise
3
8 reps
RPE 8
3
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4A
Hammer Curl
4
10 reps
RPE 8
4B
Single Arm Pushdown
4
10 reps
RPE 8
5
Decline Crunch
2
50 reps
RPE 10
6
Plank
4
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
6
3 reps
84%
2A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
2C
Front Raise
4
8 reps
RPE 8
3
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4A
Hammer Curl
4
10 reps
RPE 8
4B
Single Arm Pushdown
4
10 reps
RPE 8
5
Decline Crunch
2
50 reps
RPE 10
6
Plank
5
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
3 reps
87%
2A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
2C
Front Raise
4
8 reps
RPE 8
3
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4A
Hammer Curl
4
10 reps
RPE 8
4B
Single Arm Pushdown
4
10 reps
RPE 8
5
Decline Crunch
2
50 reps
RPE 10
6
Plank
5
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
90%
2
Seated Military Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
3C
Front Raise
4
8 reps
RPE 8
4A
Hammer Curl
4
10 reps
RPE 8
4B
Single Arm Pushdown
4
10 reps
RPE 8
5
Decline Crunch
3
50 reps
RPE 10
6
Plank
4
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
3 reps
93%
2
Seated Military Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
3C
Front Raise
4
8 reps
RPE 8
4A
Hammer Curl
4
10 reps
RPE 8
4B
Single Arm Pushdown
4
10 reps
RPE 8
5
Decline Crunch
3
50 reps
RPE 10
6
Plank
4
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3 reps
96%
2
Seated Military Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
3C
Front Raise
4
8 reps
RPE 8
4A
Hammer Curl
4
10 reps
RPE 8
4B
Single Arm Pushdown
4
10 reps
RPE 8
5
Decline Crunch
3
50 reps
RPE 10
6
Plank
4
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
3 reps
70%
2
Seated Military Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
3C
Front Raise
4
8 reps
RPE 8
4A
Hammer Curl
4
10 reps
RPE 8
4B
Single Arm Pushdown
4
10 reps
RPE 8
5
Decline Crunch
3
50 reps
RPE 10
6
Plank
4
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
1
1
1 reps
1 reps
1 reps
90%
94%
100%
2
Seated Military Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
3C
Front Raise
4
8 reps
RPE 8
4A
Hammer Curl
4
10 reps
RPE 8
4B
Single Arm Pushdown
4
10 reps
RPE 8
5
Decline Crunch
3
50 reps
RPE 10
6
Plank
4
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
60%
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Pull-Up (Assisted)
2
AMRAP
RPE 10
4A
Alternating Dumbbell Curl
4
10 reps
RPE 8
4B
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Raise (Captain's Chair)
1
50 reps
RPE 10
7
Russian Twist
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
63%
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Pull-Up (Assisted)
2
AMRAP
RPE 10
4A
Alternating Dumbbell Curl
4
10 reps
RPE 8
4B
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Raise (Captain's Chair)
1
50 reps
RPE 10
7
Russian Twist
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
69%
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Pull-Up (Assisted)
2
AMRAP
RPE 10
4A
Alternating Dumbbell Curl
4
10 reps
RPE 8
4B
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Raise (Captain's Chair)
1
50 reps
RPE 10
7
Russian Twist
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
72%
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Pull-Up (Assisted)
2
AMRAP
RPE 10
4A
Alternating Dumbbell Curl
4
10 reps
RPE 8
4B
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Raise (Captain's Chair)
1
50 reps
RPE 10
7
Russian Twist
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
75%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
AMRAP
RPE 10
4A
Alternating Dumbbell Curl
4
10 reps
RPE 8
4B
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Raise (Captain's Chair)
1
50 reps
RPE 10
7
Russian Twist
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
78%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
AMRAP
RPE 10
4A
Alternating Dumbbell Curl
4
10 reps
RPE 8
4B
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Raise (Captain's Chair)
2
50 reps
RPE 10
7
Russian Twist
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
81%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
AMRAP
RPE 10
4A
Alternating Dumbbell Curl
4
10 reps
RPE 8
4B
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Raise (Captain's Chair)
2
50 reps
RPE 10
7
Russian Twist
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
84%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
AMRAP
RPE 10
4A
Alternating Dumbbell Curl
4
10 reps
RPE 8
4B
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Raise (Captain's Chair)
2
50 reps
RPE 10
7
Russian Twist
2
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
87%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
AMRAP
RPE 10
4A
Alternating Dumbbell Curl
4
10 reps
RPE 8
4B
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Raise (Captain's Chair)
2
50 reps
RPE 10
7
Russian Twist
2
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
AMRAP
RPE 10
4A
Alternating Dumbbell Curl
4
10 reps
RPE 8
4B
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Raise (Captain's Chair)
2
50 reps
RPE 10
7
Russian Twist
2
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
93%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
AMRAP
RPE 10
4A
Alternating Dumbbell Curl
4
10 reps
RPE 8
4B
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Raise (Captain's Chair)
2
50 reps
RPE 10
7
Russian Twist
2
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
96%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
AMRAP
RPE 10
4A
Alternating Dumbbell Curl
4
10 reps
RPE 8
4B
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Raise (Captain's Chair)
2
50 reps
RPE 10
7
Russian Twist
2
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
70%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
AMRAP
RPE 10
4A
Alternating Dumbbell Curl
4
10 reps
RPE 8
4B
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Raise (Captain's Chair)
2
50 reps
RPE 10
7
Russian Twist
2
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
94%
100%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
AMRAP
RPE 10
4A
Alternating Dumbbell Curl
4
10 reps
RPE 8
4B
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8
5
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Raise (Captain's Chair)
2
50 reps
RPE 10
7
Russian Twist
2
100 reps
RPE 10
Week 1
1 / 14 Weeks
Day 2
1
Bench Press (Paused)
10 Sets
3 Reps
60%
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Seated Dip (Machine)
2 Sets
50 Reps
@8
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@8
@8
5
Lying Leg Raise
1 Set
50 Reps
@10
6
Russian Twist
1 Set
100 Reps
@10
Day 3
1
Clean and Press
10 Sets
3 Reps
60%
2A
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@8
2B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
2C
Front Raise
3 Sets
8 Reps
@8
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
6 Reps
@7
@7.5
@8
@9
4A
Hammer Curl
4 Sets
10 Reps
@8
4B
Single Arm Pushdown
4 Sets
10 Reps
@8
5
Decline Crunch
1 Set
50 Reps
@10
6
Plank
3 Sets
1 mins
@10
Day 1
1
Squat (Barbell)
10 Sets
3 Reps
60%
2
Leg Press (45 Degrees)
1 Set
100 Reps
@8
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
4
Hip Thrust (Machine)
2 Sets
1 Set
10 Reps
6 Reps
@7
@7
5
V-Up
1 Set
50 Reps
@10
6
Plank
3 Sets
1 mins
@10
7
Lying Leg Raise
1 Set
50 Reps
@10
Day 4
1
Deadlift (Barbell)
10 Sets
3 Reps
60%
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@8
3
Pull-Up (Assisted)
2 Sets
AMRAP
@10
4A
Alternating Dumbbell Curl
4 Sets
10 Reps
@8
4B
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
6
Leg Raise (Captain's Chair)
1 Set
50 Reps
@10
7
Russian Twist
1 Set
100 Reps
@10