logo
BoostcampPNG

5 day powerbuilding program

by Argyris K.
4.0
(1 rating)

Program Description

3 4 week blocks leading to a peak First and second blocks have 5 day splits (2 heavy days-rest-3 light days-rest) Third and last block has a 4 day split (sbd day-rest-2 light days-rest-1 light day-rest) Last week is comp/max test

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 24, 2024 01:38
  • Last Edited
    Nov 11, 2024 12:54
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
5 reps
60%
46%
2
Deadlift (Barbell)
1
2
1 reps
5 reps
60%
46%
3
Split Squat (Smith Machine)
3
10-12 reps
RPE 6
4
Lying Leg Curl
3
10-12 reps
RPE 7-8
5
Standing Calf Raise
3
10-12 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
70%
56%
2
Deadlift (Barbell)
1
3
1 reps
5 reps
70%
56%
3
Split Squat (Smith Machine)
3
10-12 reps
RPE 6
4
Lying Leg Curl
3
10-12 reps
RPE 7-8
5
Standing Calf Raise
3
10-12 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
4 reps
80%
66%
2
Deadlift (Barbell)
1
4
1 reps
4 reps
80%
66%
3
Split Squat (Smith Machine)
3
10-12 reps
RPE 6
4
Lying Leg Curl
3
10-12 reps
RPE 7-8
5
Standing Calf Raise
3
10-12 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
90%
76%
2
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
76%
3
Split Squat (Smith Machine)
2
10-12 reps
RPE 6
4
Lying Leg Curl
2
10-12 reps
RPE 7-8
5
Standing Calf Raise
2
10-12 reps
RPE 8-10
6
Hanging Leg Raise
2
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5 reps
5 reps
60%
46%
2
Deadlift (Barbell)
1
1
5 reps
5 reps
60%
46%
3
Sissy Squat
3
10-12 reps
RPE 6
4
Lying Leg Curl
3
10-12 reps
RPE 7-8
5
Standing Calf Raise
3
10-12 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
80%
66%
2
Deadlift (Barbell)
1
2
5 reps
5 reps
80%
66%
3
Sissy Squat
3
10-12 reps
RPE 6
4
Lying Leg Curl
3
10-12 reps
RPE 7-8
5
Standing Calf Raise
3
10-12 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
4 reps
4 reps
80%
66%
2
Deadlift (Barbell)
1
2
4 reps
4 reps
80%
66%
3
Sissy Squat
3
10-12 reps
RPE 6
4
Lying Leg Curl
3
10-12 reps
RPE 7-8
5
Standing Calf Raise
3
10-12 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
80%
2
Deadlift (Barbell)
1
3 reps
80%
3
Sissy Squat
2
10-1 reps
RPE 6
4
Lying Leg Curl
2
10-12 reps
RPE 7-8
5
Standing Calf Raise
2
10-12 reps
RPE 8-10
6
Hanging Leg Raise
2
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
60%
51%
2
Bench Press (Barbell)
1
4
1 reps
3 reps
60%
53%
3
Deadlift (Barbell)
1
3
1 reps
3 reps
60%
51%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
2 reps
70%
61%
2
Bench Press (Barbell)
1
5
1 reps
2 reps
70%
63%
3
Deadlift (Barbell)
1
4
1 reps
2 reps
70%
61%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
2 reps
80%
71%
2
Bench Press (Barbell)
1
2
1 reps
2 reps
80%
73%
3
Deadlift (Barbell)
1
2
1 reps
2 reps
80%
71%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
10 reps
80%
67%
2
Overhead Press (Barbell)
3
10-12 reps
RPE 7-9
3
Chest Fly (Cable)
3
10-12 reps
RPE 7-9
4
Seated Row (Cable)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-9
6
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7-9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
9 reps
80%
67%
2
Overhead Press (Barbell)
3
9-11 reps
RPE 7-9
3
Chest Fly (Cable)
3
10-12 reps
RPE 7-9
4
Seated Row (Cable)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-9
6
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7-9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
80%
67%
2
Overhead Press (Barbell)
3
8-10 reps
RPE 7-9
3
Chest Fly (Cable)
3
10-12 reps
RPE 7-9
4
Seated Row (Cable)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-9
6
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7-9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
7 reps
90%
77%
2
Overhead Press (Barbell)
2
7-9 reps
RPE 7-9
3
Chest Fly (Cable)
2
8-10 reps
RPE 7-9
4
Seated Row (Cable)
2
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7-9
6
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 7-9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
8 reps
60%
48%
2
Overhead Press (Barbell)
3
8-10 reps
RPE 7-9
3
Chest Fly (Cable)
3
10-12 reps
RPE 7-9
4
Seated Row (Cable)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-9
6
Underhand Lat Pulldown
3
8-10 reps
RPE 7-9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
7 reps
70%
58%
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
3
Chest Fly (Cable)
3
10-12 reps
RPE 7-9
4
Seated Row (Cable)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-9
6
Underhand Lat Pulldown
3
8-10 reps
RPE 7-9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
80%
68%
2
Overhead Press (Barbell)
3
4-6 reps
RPE 7-9
3
Chest Fly (Cable)
3
10-12 reps
RPE 7-9
4
Seated Row (Cable)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-9
6
Underhand Lat Pulldown
3
8-10 reps
RPE 7-9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
5 reps
90%
78%
2
Overhead Press (Barbell)
2
2-4 reps
RPE 7-9
3
Chest Fly (Cable)
2
8-10 reps
RPE 7-9
4
Seated Row (Cable)
2
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7-9
6
Underhand Lat Pulldown
2
8-10 reps
RPE 7-9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 6
2
Bench Press (Dumbbell)
1
6-8 reps
RPE 6-8
3
Chest Supported Row (Machine)
1
8-12 reps
RPE 7-8
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
10 reps
RPE 8
2
Chest Press (Machine)
3
15 reps
RPE 7-8
3
Dumbbell Row
3
15 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
3
15 reps
RPE 7-8
5
Lat Pulldown
3
15 reps
RPE 7-8
6
Face Pull
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
9 reps
RPE 8
2
Chest Press (Machine)
3
10-12 reps
RPE 7-8
3
Dumbbell Row
3
10-12 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
5
Lat Pulldown
3
10-12 reps
RPE 7-8
6
Face Pull
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
8 reps
RPE 8
2
Chest Press (Machine)
3
10-12 reps
RPE 7-8
3
Dumbbell Row
3
10-12 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
5
Lat Pulldown
3
10-12 reps
RPE 7-8
6
Face Pull
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
7 reps
RPE 8
2
Chest Press (Machine)
2
10-12 reps
RPE 7-8
3
Dumbbell Row
2
10-12 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7-8
5
Lat Pulldown
2
10-12 reps
RPE 7-8
6
Face Pull
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
8 reps
RPE 8
2
Chest Press (Machine)
3
15 reps
RPE 7-8
3
Dumbbell Row
3
15 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
3
15 reps
RPE 7-8
5
Lat Pulldown
3
15 reps
RPE 7-8
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
6 reps
RPE 8
2
Chest Press (Machine)
3
10-12 reps
RPE 7-8
3
Dumbbell Row
3
10-12 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
5
Lat Pulldown
3
10-12 reps
RPE 7-8
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
4 reps
RPE 8
2
Chest Press (Machine)
3
10-12 reps
RPE 7-8
3
Dumbbell Row
3
10-12 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
5
Lat Pulldown
3
10-12 reps
RPE 7-8
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2 reps
RPE 8
2
Chest Press (Machine)
2
10-12 reps
RPE 7-8
3
Dumbbell Row
2
10-12 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7-8
5
Lat Pulldown
2
10-12 reps
RPE 7-8
6
Rear Delt Fly (Machine)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
7 reps
RPE 6
2
Deadlift (Barbell)
1
5 reps
75%
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Good Morning
3
6-8 reps
RPE 6
5
Cable Crunch
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
Deadlift (Barbell)
1
4 reps
77%
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Good Morning
3
6-8 reps
RPE 6
5
Cable Crunch
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 6
2
Deadlift (Barbell)
2
2 reps
60%
3
Leg Extension
1
8-12 reps
RPE 8-10
4
Good Morning
1
6-8 reps
RPE 6
5
Cable Crunch
1
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Good Morning
3
6-8 reps
RPE 6-7
5
Cable Crunch
3
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
9 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 6
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Good Morning
3
6-8 reps
RPE 6-7
5
Cable Crunch
3
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Good Morning
3
6-8 reps
RPE 6-7
5
Cable Crunch
3
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
7 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
7 reps
RPE 6
3
Leg Extension
2
8-12 reps
RPE 8-10
4
Good Morning
2
6-8 reps
RPE 6-7
5
Cable Crunch
2
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 6
2
Deadlift (Barbell)
3
5 reps
70%
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Good Morning
3
6-8 reps
RPE 6-7
5
Cable Crunch
3
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
RPE 6
2
Deadlift (Barbell)
3
4 reps
72%
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Good Morning
3
6-8 reps
RPE 6-7
5
Cable Crunch
3
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
3
3 reps
74%
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Good Morning
3
6-8 reps
RPE 6-7
5
Cable Crunch
3
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
RPE 6
2
Deadlift (Barbell)
1
2 reps
76%
3
Leg Extension
2
8-12 reps
RPE 8-10
4
Good Morning
2
6-8 reps
RPE 6-7
5
Cable Crunch
2
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
75%
2
Seated Row (Cable)
3
6-10 reps
RPE 6-8
3
Chest Fly (Cable)
3
8-10 reps
RPE 6-8
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
77%
2
Seated Row (Cable)
2
6-10 reps
RPE 6-8
3
Chest Fly (Cable)
2
8-10 reps
RPE 6-8
4
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
79%
2
Seated Row (Cable)
1
6-10 reps
RPE 6-8
3
Chest Fly (Cable)
1
8-10 reps
RPE 6-8
4
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8 reps
12 reps
70%
57%
2
Barbell Row
3
6-10 reps
RPE 7-9
3
Dip (Bodyweight)
3
AMRAP
RPE 7-9
4
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8-10
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
6
Upright Row (Cable)
3
8-10 reps
RPE 7-9
7
Hammer Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
7 reps
11 reps
70%
57%
2
Barbell Row
3
6-10 reps
RPE 7-9
3
Dip (Bodyweight)
3
AMRAP
RPE 7-9
4
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8-10
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
6
Upright Row (Cable)
3
8-10 reps
RPE 7-9
7
Hammer Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6 reps
10 reps
70%
57%
2
Barbell Row
3
6-10 reps
RPE 7-9
3
Dip (Bodyweight)
3
AMRAP
RPE 7-9
4
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8-10
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
6
Upright Row (Cable)
3
8-10 reps
RPE 7-9
7
Hammer Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
5 reps
9 reps
70%
57%
2
Barbell Row
2
6-10 reps
RPE 7-9
3
Dip (Bodyweight)
2
AMRAP
RPE 7-9
4
Rolling Tricep Extension (Dumbbell)
2
8-12 reps
RPE 8-10
5
Bicep Curl (Cable)
2
8-12 reps
RPE 8-10
6
Upright Row (Cable)
2
8-10 reps
RPE 7-9
7
Hammer Curl
2
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4 reps
RPE 7
2
Barbell Row
3
6-10 reps
RPE 7-9
3
Dip (Bodyweight)
3
AMRAP
RPE 7-9
4
Tricep Kickback
3
8-12 reps
RPE 8-10
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
6
Upright Row (Cable)
3
8-10 reps
RPE 7-9
7
Hammer Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3 reps
RPE 7
2
Barbell Row
3
6-10 reps
RPE 7-9
3
Dip (Bodyweight)
3
AMRAP
RPE 7-9
4
Tricep Kickback
3
8-12 reps
RPE 8-10
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
6
Upright Row (Cable)
3
8-10 reps
RPE 7-9
7
Hammer Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2 reps
RPE 7
2
Barbell Row
3
6-10 reps
RPE 7-9
3
Dip (Bodyweight)
3
AMRAP
RPE 7-9
4
Tricep Kickback
3
8-12 reps
RPE 8-10
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
6
Upright Row (Cable)
3
8-10 reps
RPE 7-9
7
Hammer Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1 reps
RPE 7
2
Barbell Row
2
6-10 reps
RPE 7-9
3
Dip (Bodyweight)
2
AMRAP
RPE 7-9
4
Tricep Kickback
2
8-12 reps
RPE 8-10
5
Bicep Curl (Cable)
2
8-12 reps
RPE 8-10
6
Upright Row (Cable)
2
8-10 reps
RPE 7-9
7
Hammer Curl
2
8-12 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
1 Set
2 Sets
1 Reps
5 Reps
60%
46%
2
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
60%
46%
3
Split Squat (Smith Machine)
3 Sets
10-12 Reps
@6
4
Lying Leg Curl
3 Sets
10-12 Reps
@7-8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8-10
6
Hanging Leg Raise
3 Sets
AMRAP
@8-10
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
10 Reps
80%
67%
2
Overhead Press (Barbell)
3 Sets
10-12 Reps
@7-9
3
Chest Fly (Cable)
3 Sets
10-12 Reps
@7-9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7-9
6
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
@7-9
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8-10
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8-10
Day 3
1
Larsen Press (Barbell)
1 Set
10 Reps
@8
2
Chest Press (Machine)
3 Sets
15 Reps
@7-8
3
Dumbbell Row
3 Sets
15 Reps
@7-8
4
Seated Overhead Press (Dumbbell)
3 Sets
15 Reps
@7-8
5
Lat Pulldown
3 Sets
15 Reps
@7-8
6
Face Pull
3 Sets
10-12 Reps
@8-10
Day 4
1
Front Squat (Barbell)
3 Sets
10 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6
3
Leg Extension
3 Sets
8-12 Reps
@8-10
4
Good Morning
3 Sets
6-8 Reps
@6-7
5
Cable Crunch
3 Sets
10-12 Reps
@6-8
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
8 Reps
12 Reps
70%
57%
2
Barbell Row
3 Sets
6-10 Reps
@7-9
3
Dip (Bodyweight)
3 Sets
AMRAP
@7-9
4
Rolling Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@8-10
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8-10
6
Upright Row (Cable)
3 Sets
8-10 Reps
@7-9
7
Hammer Curl
3 Sets
8-12 Reps
@8-10