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BoostcampPNG

Physical.Lifting Program

by Arya putra Purwanto

Program Description

program yang ditunjukan untuk pemula-menengah untuk mencoba powerlifting dibuat pake hati dan bismillah nembus dots tinggi di bb sekarang block Week Focused 1 (week 1-3) : Hyperthropy 2 (week 4-6) : Strength + Hyperthropy 3 (week 6-9) : Strength 4 (week 10-12) : SBD (peak) Selamat Latihan !

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 04, 2024 05:26
  • Last Edited
    Jan 31, 2025 09:30
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ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Tempo Bench Press
3
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 7.5
5
Tricep Extension (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6.5
2
Tempo Bench Press
3
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 7.5
5
Tricep Extension (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Tempo Bench Press
3
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 7.5
5
Tricep Extension (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Tempo Bench Press
3
3 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
5
Squat (Barbell)
4
5 reps
RPE 8
6
Tempo Squat (Barbell)
3
3 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Tempo Bench Press
3
3 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
5
Squat (Barbell)
4
5 reps
RPE 8
6
Tempo Squat (Barbell)
3
3 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Tempo Bench Press
3
3 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
5
Squat (Barbell)
4
5 reps
RPE 8
6
Tempo Squat (Barbell)
3
3 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
RPE 8.5
RPE 8
2
Tempo Squat (Barbell)
1
3 reps
RPE 7.5
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7.5
5
Tempo Squat (Barbell)
3
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
RPE 8.5
RPE 8
2
Tempo Squat (Barbell)
1
3 reps
RPE 7.5
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7.5
5
Tempo Squat (Barbell)
3
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
RPE 8.5
RPE 8
2
Tempo Squat (Barbell)
1
3 reps
RPE 7.5
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7.5
5
Tempo Squat (Barbell)
3
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
RPE 8.5
RPE 8
2
Tempo Squat (Barbell)
1
3 reps
RPE 7.5
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7.5
5
Tempo Squat (Barbell)
3
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
RPE 9
RPE 8.5
2
Tempo Squat (Barbell)
1
3 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7.5
5
Tempo Squat (Barbell)
3
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7.5
2
Bench Press (Barbell)
3
3 reps
RPE 7.5
3
Deadlift (Barbell)
3
3 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Tempo Squat (Barbell)
3
5 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Leg Extension
1
2
10 reps
8 reps
RPE 8
RPE 7.5
5
Leg Curl
1
2
10 reps
8 reps
RPE 8
RPE 7.5
6
Standing Calf Raise
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Tempo Squat (Barbell)
3
5 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Leg Extension
1
2
10 reps
8 reps
RPE 8
RPE 7.5
5
Leg Curl
1
2
10 reps
8 reps
RPE 8
RPE 7.5
6
Standing Calf Raise
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Tempo Squat (Barbell)
3
5 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Leg Extension
1
2
10 reps
8 reps
RPE 8
RPE 7.5
5
Leg Curl
1
2
10 reps
8 reps
RPE 8
RPE 7.5
6
Standing Calf Raise
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
RPE 7.5
2
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8.5
RPE 8
3
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 7.5
5
Leg Curl
1
2
10 reps
10 reps
RPE 8.5
RPE 8
6
Lat Pulldown
1
2
10 reps
10 reps
RPE 8.5
RPE 8
7
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
RPE 7.5
2
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8.5
RPE 8
3
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 7.5
5
Leg Curl
1
2
10 reps
10 reps
RPE 8.5
RPE 8
6
Lat Pulldown
1
2
10 reps
10 reps
RPE 8.5
RPE 8
7
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
RPE 7.5
2
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8.5
RPE 8
3
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 7.5
5
Leg Curl
1
2
10 reps
10 reps
RPE 8.5
RPE 8
6
Lat Pulldown
1
2
10 reps
10 reps
RPE 8.5
RPE 8
7
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3
6 reps
6 reps
RPE 8
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3
6 reps
6 reps
RPE 8
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3
6 reps
6 reps
RPE 8
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3
6 reps
6 reps
RPE 8
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3
6 reps
6 reps
RPE 8
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Deadlift (Barbell)
3
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 8
RPE 7.5
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 7.5
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 7.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 8
RPE 7.5
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 7.5
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 7.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 8
RPE 7.5
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 7.5
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 7.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Long Pause Bench Press
1
2
3 reps
3 reps
RPE 8
RPE 7.5
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
RPE 7.5
4
Squat (Barbell)
4
3 reps
RPE 8.5
5
Squat (Paused)
3
3 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Abs Crunch (Weighted)
1
2
10 reps
10 reps
RPE 8
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Long Pause Bench Press
1
2
3 reps
3 reps
RPE 8
RPE 7.5
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
RPE 7.5
4
Squat (Barbell)
4
3 reps
RPE 8.5
5
Squat (Paused)
3
3 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Abs Crunch (Weighted)
1
2
10 reps
10 reps
RPE 8
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Long Pause Bench Press
1
2
3 reps
3 reps
RPE 8
RPE 7.5
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
RPE 7.5
4
Squat (Barbell)
4
3 reps
RPE 8.5
5
Squat (Paused)
3
3 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Abs Crunch (Weighted)
1
2
10 reps
10 reps
RPE 8
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 7.5
2
Long Pause Bench Press
1
2
3 reps
3 reps
RPE 7.5
RPE 7
3
Squat (Barbell)
1
2
3 reps
3 reps
RPE 8.5
RPE 8
4
Squat (Paused)
3
3 reps
RPE 7.5
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 7.5
2
Long Pause Bench Press
1
2
3 reps
3 reps
RPE 7.5
RPE 7
3
Squat (Barbell)
1
2
3 reps
3 reps
RPE 8.5
RPE 8
4
Squat (Paused)
3
3 reps
RPE 7.5
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 7.5
2
Long Pause Bench Press
1
2
3 reps
3 reps
RPE 7.5
RPE 7
3
Squat (Barbell)
1
2
3 reps
3 reps
RPE 8.5
RPE 8
4
Squat (Paused)
3
3 reps
RPE 7.5
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 7.5
2
Long Pause Bench Press
1
2
3 reps
3 reps
RPE 7.5
RPE 7
3
Squat (Barbell)
1
2
3 reps
3 reps
RPE 8.5
RPE 8
4
Squat (Paused)
3
3 reps
RPE 7.5
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 7.5
2
Long Pause Bench Press
1
2
3 reps
3 reps
RPE 7.5
RPE 7
3
Squat (Barbell)
1
2
3 reps
3 reps
RPE 9
RPE 8.5
4
Squat (Paused)
3
3 reps
RPE 8
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Long Pause Bench Press
3
3 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Squat (Barbell)
3
3 reps
RPE 7.5
5
Tempo Squat (Barbell)
3
3 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Long Pause Bench Press
3
3 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Squat (Barbell)
3
3 reps
RPE 7.5
5
Tempo Squat (Barbell)
3
3 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Long Pause Bench Press
3
3 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Squat (Barbell)
3
3 reps
RPE 7.5
5
Tempo Squat (Barbell)
3
3 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 7.5
2
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
3
Deadlift (Barbell)
1
3
2 reps
3 reps
RPE 8.5
RPE 8
4
Deadlift (Paused)
1
2
3 reps
3 reps
RPE 8
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
6
Face Pull
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 7.5
2
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
3
Deadlift (Barbell)
1
3
2 reps
3 reps
RPE 8.5
RPE 8
4
Deadlift (Paused)
1
2
3 reps
3 reps
RPE 8
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
6
Face Pull
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 7.5
2
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
3
Deadlift (Barbell)
1
3
2 reps
3 reps
RPE 8.5
RPE 8
4
Deadlift (Paused)
1
2
3 reps
3 reps
RPE 8
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
6
Face Pull
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8.5
RPE 8
4
Deadlift (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 8
5
Deadlift (Paused)
3
3 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8.5
RPE 8
4
Deadlift (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 8
5
Deadlift (Paused)
3
3 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8.5
RPE 8
4
Deadlift (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 8
5
Deadlift (Paused)
3
3 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8.5
RPE 8
4
Deadlift (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 8
5
Deadlift (Paused)
3
3 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8.5
RPE 8
4
Deadlift (Barbell)
2
1
3 reps
3 reps
RPE 9
RPE 8.5
5
Deadlift (Paused)
3
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 10
RPE 8.5
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 10
RPE 8.5
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 10
RPE 8.5
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 10
RPE 8.5
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@6
2
Tempo Bench Press
3 Sets
5 Reps
@6
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@8
@7.5
5
Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@8
@7.5
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@6
2
Tempo Squat (Barbell)
3 Sets
5 Reps
@6
3
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@7
4
Leg Extension
1 Set
2 Sets
10 Reps
8 Reps
@8
@7.5
5
Leg Curl
1 Set
2 Sets
10 Reps
8 Reps
@8
@7.5
6
Standing Calf Raise
2 Sets
12 Reps
@7.5
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
@6.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6.5
3
Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@8
@7.5
4
Seated Row (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
@7.5
5
Dumbbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8
@7.5
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Long Pause Bench Press
3 Sets
3 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Squat (Barbell)
3 Sets
3 Reps
@7.5
5
Tempo Squat (Barbell)
3 Sets
3 Reps
@7.5