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6 Day Powerlifting Program (Vena Sexual Style)

by Brady S.
3 athletes joined

Program Description

This is a variation of Vena’s intermediate program, same exercise selection, progression, and volume (with the exception of tempo squats being significantly lighter), but split over 6 days instead of 4. Rest day should be in between days 2 & 3. (This took so long to make)

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2025 01:29
  • Last Edited
    Feb 14, 2025 04:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Larsen Press (Barbell)
3
6 reps
66%
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
4 reps
73%
4
Tempo Squat (Barbell)
2
2 reps
62%
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
66%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
5 reps
73%
4
Tempo Squat (Barbell)
2
3 reps
62%
5
Bicep Curl (Dumbbell)
4
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
66%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
6 reps
73%
4
Tempo Squat (Barbell)
2
4 reps
62%
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
70%
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
4 reps
76%
4
Tempo Squat (Barbell)
2
2 reps
65%
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
70%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
5 reps
76%
4
Tempo Squat (Barbell)
2
3 reps
65%
5
Bicep Curl (Dumbbell)
4
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
6 reps
76%
4
Tempo Squat (Barbell)
2
4 reps
65%
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
74%
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
4 reps
79%
4
Tempo Squat (Barbell)
2
2 reps
68%
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
74%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
5 reps
79%
4
Tempo Squat (Barbell)
2
3 reps
68%
5
Bicep Curl (Dumbbell)
4
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
74%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
6 reps
79%
4
Tempo Squat (Barbell)
2
4 reps
68%
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
5
6 reps
76%
2
Squat (Barbell)
1
1 reps
RPE 6
3
Squat (Barbell)
2
4 reps
81%
4
Tempo Squat (Barbell)
2
2 reps
68%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
5
6 reps
78%
2
Squat (Barbell)
1
1 reps
RPE 6
3
Squat (Barbell)
2
4 reps
83%
4
Tempo Squat (Barbell)
2
2 reps
68%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
70%
2
Bench Press (Barbell)
5
2 reps
75%
3
Deadlift (Barbell)
3
2 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Barbell)
2
4 reps
70%
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
3 reps
90%
3
Deadlift (Barbell)
2
5 reps
70%
4
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
4 reps
90%
3
Deadlift (Barbell)
2
6 reps
70%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Barbell)
2
4 reps
73%
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
3 reps
90%
3
Deadlift (Barbell)
2
5 reps
73%
4
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
4 reps
90%
3
Deadlift (Barbell)
2
6 reps
73%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Barbell)
2
4 reps
76%
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
3 reps
90%
3
Deadlift (Barbell)
2
5 reps
76%
4
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
4 reps
90%
3
Deadlift (Barbell)
2
6 reps
76%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
2
4 reps
78%
5
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
2
4 reps
80%
5
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
60%
2
Bench Press (Barbell)
3
2 reps
70%
3
Deadlift (Barbell)
2
2 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 6
5
Squat (Barbell)
3
2 reps
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
78%
3
Tricep Pushdown (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 7
5
Squat (Barbell)
3
3 reps
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
78%
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
4 reps
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
81%
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 6
5
Squat (Barbell)
3
2 reps
81%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
81%
3
Tricep Pushdown (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 7
5
Squat (Barbell)
3
3 reps
81%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
81%
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
4 reps
81%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
84%
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 6
5
Squat (Barbell)
3
2 reps
84%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
84%
3
Tricep Pushdown (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 7
5
Squat (Barbell)
3
3 reps
84%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
84%
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
4 reps
84%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
86%
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
2 reps
86%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
88%
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
2 reps
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
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 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
74%
2
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
4 reps
73%
4
Squat (Paused)
3
2 reps
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
74%
2
Tricep Pushdown (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
5 reps
73%
4
Squat (Paused)
3
3 reps
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
74%
2
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
6 reps
73%
4
Squat (Paused)
3
4 reps
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
77%
2
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
4 reps
76%
4
Squat (Paused)
3
2 reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
77%
2
Tricep Pushdown (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
5 reps
76%
4
Squat (Paused)
3
3 reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
77%
2
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
6 reps
76%
4
Squat (Paused)
3
4 reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
80%
2
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
4 reps
79%
4
Squat (Paused)
3
2 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Tricep Pushdown (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
5 reps
79%
4
Squat (Paused)
3
3 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
80%
2
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
6 reps
79%
4
Squat (Paused)
3
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
82%
2
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
4 reps
81%
4
Squat (Paused)
3
2 reps
82%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
84%
2
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
4 reps
83%
4
Squat (Paused)
3
2 reps
84%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
73%
2
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
3
2 reps
78%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
73%
2
Tricep Rope Push Down (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 7
4
Deadlift (Barbell)
3
3 reps
78%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 8
4
Deadlift (Barbell)
3
4 reps
78%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
76%
2
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
3
2 reps
81%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
76%
2
Tricep Rope Push Down (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 7
4
Deadlift (Barbell)
3
3 reps
81%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
76%
2
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 8
4
Deadlift (Barbell)
3
4 reps
81%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
79%
2
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
3
2 reps
84%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
79%
2
Tricep Rope Push Down (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 7
4
Deadlift (Barbell)
3
3 reps
84%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
79%
2
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 8
4
Deadlift (Barbell)
3
4 reps
84%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
79%
3
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1 reps
RPE 8
5
Deadlift (Barbell)
3
2 reps
84%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
81%
3
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1 reps
RPE 8
5
Deadlift (Barbell)
3
2 reps
86%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
71%
2
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
4 reps
70%
4
Deadlift (Paused)
2
2 reps
74%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
71%
2
Tricep Rope Push Down (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
5 reps
70%
4
Deadlift (Paused)
2
3 reps
74%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
71%
2
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
6 reps
70%
4
Deadlift (Paused)
2
4 reps
74%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
74%
2
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
4 reps
73%
4
Deadlift (Paused)
2
2 reps
77%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
74%
2
Tricep Rope Push Down (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
5 reps
73%
4
Deadlift (Paused)
2
3 reps
77%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
74%
2
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
6 reps
73%
4
Deadlift (Paused)
2
4 reps
77%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
77%
2
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
4 reps
76%
4
Deadlift (Paused)
2
2 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
77%
2
Tricep Rope Push Down (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
5 reps
76%
4
Deadlift (Paused)
2
3 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
77%
2
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
6 reps
76%
4
Deadlift (Paused)
2
4 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
79%
2
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
4 reps
78%
4
Deadlift (Paused)
2
2 reps
82%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
81%
2
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
4 reps
80%
4
Deadlift (Paused)
2
2 reps
84%
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)
1 Set
1 Reps
@6
2
Bench Press (Barbell)
3 Sets
2 Reps
78%
3
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@10
@8
4
Squat (Barbell)
1 Set
1 Reps
@6
5
Squat (Barbell)
3 Sets
2 Reps
78%
Day 5
1
Bench Press (Barbell)
3 Sets
4 Reps
73%
2
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
8 Reps
@10
@8
3
Deadlift (Barbell)
1 Set
1 Reps
@6
4
Deadlift (Barbell)
3 Sets
2 Reps
78%
Day 4
1
Bench Press (Paused)
3 Sets
2 Reps
74%
2
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@10
@8
3
Squat (Barbell)
1 Set
4 Reps
73%
4
Squat (Paused)
3 Sets
2 Reps
74%
Day 6
1
Bench Press (Close Grip)
3 Sets
4 Reps
71%
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Deadlift (Barbell)
1 Set
4 Reps
70%
4
Deadlift (Paused)
2 Sets
2 Reps
74%
Day 1
1
Larsen Press (Barbell)
3 Sets
6 Reps
66%
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Squat (Barbell)
2 Sets
4 Reps
73%
4
Tempo Squat (Barbell)
2 Sets
2 Reps
62%
5
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@10
Day 2
1
Tempo Bench Press
1 Set
1 Reps
@6
2
Tempo Bench Press
2 Sets
2 Reps
90%
3
Deadlift (Barbell)
2 Sets
4 Reps
70%
4
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@6
5
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
6
Seated Row (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
7
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8