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Powerbuilding PPL by Bad News Barnes

by Adrian B.

Program Description

This program is designed to build strength and muscle in a fairly balanced process. 5 lb weekly increases for main lifts and 10 lb bi-weekly increases for supporting exercises. Week 5 is a deload week so ideally at the end of the program you should add 40 lb to your main lifts. This is a program for intermediate - advanced lifters who may find themselves needing to break through a plateau or break-up there current program. I wouldn't recommend this for beginners or novice lifters. New lifters would benefit more from a program with less workout frequency lower volume and larger weight increases. You could repeat this program back to back but it may become stressful pushing all sets to failure / near-failure.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 27, 2024 01:07
  • Last Edited
    Oct 06, 2024 12:40
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
1
10 reps
8 reps
10 reps
RPE 7
-
-
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 7
-
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 7
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 7
-
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 7
7
Tricep Rope Push Down (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
1
12 reps
10 reps
12 reps
RPE 7
-
-
2
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
-
3
Rear Delt Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 7
-
4A
Shrug (Barbell)
1
1
10-12 reps
10-12 reps
RPE 7
-
4B
Face Pull
1
1
10-12 reps
10-12 reps
RPE 7
-
5
Face Away Cable Curl
1
1
10-12 reps
10-12 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
3
1
12 reps
8 reps
12 reps
RPE 7
-
-
1B
Calf Raise (Leg Press)
1
4
12-15 reps
-
RPE 7
-
2A
Lying Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7
-
2B
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7
-
3A
Hip Thrust (Machine)
1
2
10-12 reps
10-12 reps
RPE 7
-
3B
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7
-
4
Vertical Crunch
1
2
15 reps
12 reps
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
3 Sets
8 Reps
5 Reps
80%
87%
2
Chest Fly (Machine)
2 Sets
10-12 Reps
-
3
Dip (Bodyweight)
2 Sets
AMRAP
-
4
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
@10
6
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
@9.5
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
20 Reps
@8
@9
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
3 Sets
8 Reps
5 Reps
-
-
2
Seated Row (Cable)
3 Sets
10-12 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
-
4A
Shrug (Barbell)
2 Sets
10-12 Reps
-
4B
Face Pull
2 Sets
10-12 Reps
-
5
Face Away Cable Curl
3 Sets
10-12 Reps
-
Day 3
1A
Leg Press (45 Degrees)
2 Sets
3 Sets
8 Reps
5 Reps
80%
87%
1B
Calf Raise (Leg Press)
5 Sets
AMRAP
-
2A
Lying Leg Curl
3 Sets
10-12 Reps
-
2B
Leg Extension
3 Sets
10-12 Reps
-
3A
Hip Thrust (Machine)
3 Sets
10-12 Reps
-
3B
Standing Calf Raise
3 Sets
10-12 Reps
-
4
Vertical Crunch
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
3 Sets
8 Reps
5 Reps
80%
87%
2
Chest Fly (Machine)
2 Sets
10-12 Reps
-
3
Dip (Bodyweight)
2 Sets
AMRAP
-
4
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
@10
6
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
@9.5
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
20 Reps
@8
@9
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
3 Sets
8 Reps
5 Reps
-
-
2
Seated Row (Cable)
3 Sets
10-12 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
-
4A
Shrug (Barbell)
2 Sets
10-12 Reps
-
4B
Face Pull
2 Sets
10-12 Reps
-
5
Face Away Cable Curl
3 Sets
10-12 Reps
-
Day 6
1A
Leg Press (45 Degrees)
2 Sets
3 Sets
8 Reps
5 Reps
80%
87%
1B
Calf Raise (Leg Press)
5 Sets
AMRAP
-
2A
Lying Leg Curl
3 Sets
10-12 Reps
-
2B
Leg Extension
3 Sets
10-12 Reps
-
3A
Hip Thrust (Machine)
3 Sets
10-12 Reps
-
3B
Standing Calf Raise
3 Sets
10-12 Reps
-
4
Vertical Crunch
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8