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BoostcampPNG

OczyPL 5SB

by Ar Pr

Program Description

The Powerlifting Program, Squat Bench Focus, 2 heavy 2 Medium 1 Deadlift main and Bench/Squat Tech day Week 1 2 3 4 : 100 105 110 105 Week 5 6 7 8 : 105 110 115 110 Week 9 10 11 12 : 110 115 120 115 +5 = 1 Standard Deviation 3 - 4 Reps = 1 Standard Deviation Squat : SD 10 kgs Bench : SD 05 kgs Deadlift : SD 10 kgs Overhead Press: SD 03 reps/2.5 kgs

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 08, 2025 04:58
  • Last Edited
    Feb 19, 2025 02:50
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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 (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7
5 reps
5 reps
3 reps
3 reps
65%
70%
75%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7
5 reps
5 reps
3 reps
3 reps
65%
70%
75%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7
5 reps
5 reps
3 reps
3 reps
65%
70%
75%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7
5 reps
5 reps
3 reps
3 reps
65%
77%
83%
88%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7
5 reps
5 reps
3 reps
3 reps
65%
77%
83%
88%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7
5 reps
5 reps
3 reps
3 reps
65%
77%
83%
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
1
1
1
5 reps
5 reps
5 reps
75%
78%
82%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
84%
86%
3
Deadlift (Barbell)
1
AMRAP
92%
4
Deadlift Hold 150kgs
1
10-80 secs
RPE 10
5
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
66%
83%
92%
6
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
84%
94%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
1
1
1
5 reps
5 reps
5 reps
75%
78%
82%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
84%
86%
3
Deadlift (Barbell)
1
AMRAP
92%
4
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
66%
83%
92%
5
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
84%
94%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
1
1
1
5 reps
5 reps
5 reps
75%
78%
82%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
84%
86%
3
Deadlift (Barbell)
1
AMRAP
92%
4
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
66%
83%
92%
5
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
84%
94%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
77%
83%
88%
94%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
1
1
1
5 reps
5 reps
5 reps
75%
78%
82%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
84%
86%
3
Deadlift (Barbell)
1
AMRAP
92%
4
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
66%
83%
92%
5
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
84%
94%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
1
1
1
5 reps
5 reps
5 reps
75%
78%
82%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
84%
86%
3
Deadlift (Barbell)
1
AMRAP
92%
4
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
66%
83%
92%
5
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
84%
94%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
1
1
1
5 reps
5 reps
5 reps
75%
78%
82%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
84%
86%
3
Deadlift (Barbell)
1
AMRAP
92%
4
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
66%
83%
92%
5
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
84%
94%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
77%
83%
88%
94%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
1
1
1
5 reps
5 reps
5 reps
75%
78%
82%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
84%
86%
3
Deadlift (Barbell)
1
AMRAP
92%
4
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
66%
83%
92%
5
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
84%
94%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
1
1
1
5 reps
5 reps
5 reps
75%
78%
82%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
84%
86%
3
Deadlift (Barbell)
1
AMRAP
92%
4
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
66%
83%
92%
5
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
84%
94%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
1
1
1
5 reps
5 reps
5 reps
75%
78%
82%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
84%
86%
3
Deadlift (Barbell)
1
AMRAP
92%
4
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
66%
83%
92%
5
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
84%
94%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
77%
83%
88%
94%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
2
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
4
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
2
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
4
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
2
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
4
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
77%
88%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
2
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
4
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
2
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
4
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
2
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
4
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
77%
88%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
2
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
4
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
2
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
4
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
2
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
4
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
77%
88%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
66%
77%
88%
3
Seated Row (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
66%
77%
88%
3
Seated Row (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
66%
77%
88%
3
Seated Row (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
66%
77%
88%
3
Seated Row (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
66%
77%
88%
3
Seated Row (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
66%
77%
88%
3
Seated Row (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
66%
77%
88%
3
Seated Row (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
66%
77%
88%
3
Seated Row (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
66%
77%
88%
3
Seated Row (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 4
1
Leg Extension
2 Sets
2 Sets
12-15 Reps
12-50 Reps
@8
@10
2
Seated Hamstring Curl
2 Sets
2 Sets
12-15 Reps
12-50 Reps
@8
@10
3
Decline Crunch (Weighted)
4 Sets
12-20 Reps
@8
4
Seated Calf Raise
2 Sets
2 Sets
12-15 Reps
12-50 Reps
@8
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
66%
77%
88%
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Tricep Pushdown (Cable)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
4B
Bicep Curl (Barbell)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8
5A
Tricep Pushdown (Cable)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
5B
Bicep Curl (Barbell)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
4
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
5
Cable Crunch
2 Sets
1 Set
15-20 Reps
15-50 Reps
@7
@7
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@8
Day 3
1
Halting Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
78%
82%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
82%
84%
86%
3
Deadlift (Barbell)
1 Set
AMRAP
92%
4
Deadlift Hold 150kgs
1 Set
10-80 secs
@10
5
Squat (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
3 Reps
50%
66%
83%
92%
6
Bench Press (Barbell)
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
66%
84%
94%