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PH3: Layne Norton's Power Hypertrophy

by Ram
11 athletes joined

Program Description

Ph3: Layne Norton's Power Hypertrophy 13-Week Trainer Squat, bench, and deadlift. The big three. The standard of strength. No one has been able to replace them, and you'll never outgrow them. Make consistent progress on the big three, add in a little bodybuilding work and a smart diet, and you'll build the body you want: dense, muscular, and strong. This program will help you do it.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 05, 2025 03:57
  • Last Edited
    Feb 15, 2025 09:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
9 reps
72.5%
2
Bench Press (Barbell)
2
9 reps
72.5%
3
Deadlift (Barbell)
2
7 reps
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
72.5%
2
Bench Press (Barbell)
3
9 reps
72.5%
3
Deadlift (Barbell)
2
7 reps
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Bench Press (Barbell)
3
9 reps
-
3
Deadlift (Barbell)
2
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Deadlift (Barbell)
2
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Deadlift (Barbell)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Deadlift (Barbell)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
3
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Bench Press (Barbell)
3
7 reps
-
3
Deadlift (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Deadlift (Barbell)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
-
2
Bench Press (Barbell)
5
7 reps
-
3
Deadlift (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Deadlift (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 7
2
Lat Pulldown
3
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
4
Seated Military Press (Smith Machine)
2
5-7 reps
RPE 7
5
Preacher Curl (EZ Bar)
5
6-8 reps
RPE 9
6
BFR Bicep Curl
1
3
20 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
5
6-8 reps
RPE 9
8
Tricep Pushdown (Cable)
1
3
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 7
2
Lat Pulldown
3
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
4
Seated Military Press (Smith Machine)
2
5-7 reps
RPE 7
5
Preacher Curl (EZ Bar)
5
6-8 reps
RPE 9
6
BFR Bicep Curl
1
3
20 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
5
6-8 reps
RPE 9
8
Tricep Pushdown (Cable)
1
3
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 7
2
Lat Pulldown
3
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
4
Seated Military Press (Smith Machine)
2
5-7 reps
RPE 7
5
Preacher Curl (EZ Bar)
5
6-8 reps
RPE 9
6
BFR Bicep Curl
1
3
20 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
5
6-8 reps
RPE 9
8
Tricep Pushdown (Cable)
1
3
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 7
2
Leg Curl
2
8-10 reps
RPE 7
3
Calf Raise (Leg Press)
4
6-8 reps
RPE 9
4
Bench Press (Dumbbell)
2
6-8 reps
RPE 7
5
Lat Pulldown
3
6-8 reps
RPE 8
6
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
7
Seated Military Press (Smith Machine)
2
5-7 reps
RPE 7
8
Preacher Curl (EZ Bar)
5
6-8 reps
-
9
BFR Bicep Curl
1
3
20-
10-
-
-
10
Tricep Pushdown (Cable)
5
6-8 reps
RPE 9
11
V-Handle Tricep Pushdown (Cable)
1
3
20-
10-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 7
2
Lat Pulldown
3
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
4
Seated Military Press (Smith Machine)
2
5-7 reps
RPE 7
5
Preacher Curl (EZ Bar)
5
6-8 reps
RPE 9
6
BFR Bicep Curl
1
3
20 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
5
6-8 reps
RPE 9
8
Tricep Pushdown (Cable)
1
3
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 7
2
Lat Pulldown
3
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
4
Seated Military Press (Smith Machine)
2
5-7 reps
RPE 7
5
Preacher Curl (EZ Bar)
5
6-8 reps
RPE 9
6
BFR Bicep Curl
1
3
20 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
5
6-8 reps
RPE 9
8
Tricep Pushdown (Cable)
1
3
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 7
2
Lat Pulldown
3
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
4
Seated Military Press (Smith Machine)
2
5-7 reps
RPE 7
5
Preacher Curl (EZ Bar)
5
6-8 reps
RPE 9
6
BFR Bicep Curl
1
3
20 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
5
6-8 reps
RPE 9
8
Tricep Pushdown (Cable)
1
3
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 7
2
Leg Curl
2
8-10 reps
RPE 7
3
Calf Raise (Leg Press)
4
6-8 reps
RPE 9
4
Bench Press (Dumbbell)
2
6-8 reps
RPE 7
5
Lat Pulldown
3
6-8 reps
RPE 8
6
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
7
Seated Military Press (Smith Machine)
2
5-7 reps
RPE 7
8
Preacher Curl (EZ Bar)
5
6-8 reps
-
9
BFR Bicep Curl
1
3
20-
10-
-
-
10
Tricep Pushdown (Cable)
5
6-8 reps
RPE 9
11
V-Handle Tricep Pushdown (Cable)
1
3
20-
10-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 7
2
Lat Pulldown
3
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
4
Seated Military Press (Smith Machine)
2
5-7 reps
RPE 7
5
Preacher Curl (EZ Bar)
5
6-8 reps
RPE 9
6
BFR Bicep Curl
1
3
20 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
5
6-8 reps
RPE 9
8
Tricep Pushdown (Cable)
1
3
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 7
2
Lat Pulldown
3
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
4
Seated Military Press (Smith Machine)
2
5-7 reps
RPE 7
5
Preacher Curl (EZ Bar)
5
6-8 reps
RPE 9
6
BFR Bicep Curl
1
3
20 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
5
6-8 reps
RPE 9
8
Tricep Pushdown (Cable)
1
3
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 7
2
Lat Pulldown
3
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
4
Seated Military Press (Smith Machine)
2
5-7 reps
RPE 7
5
Preacher Curl (EZ Bar)
5
6-8 reps
RPE 9
6
BFR Bicep Curl
1
3
20 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
5
6-8 reps
RPE 9
8
Tricep Pushdown (Cable)
1
3
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 7
2
Lat Pulldown
3
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
4
Seated Military Press (Smith Machine)
2
5-7 reps
RPE 7
5
Preacher Curl (EZ Bar)
5
6-8 reps
RPE 9
6
BFR Bicep Curl
1
3
20 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
5
6-8 reps
RPE 9
8
Tricep Pushdown (Cable)
1
3
20 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 7
2
Leg Curl
2
8-10 reps
RPE 7
3
Calf Raise (Leg Press)
4
6-8 reps
RPE 9
4
Bench Press (Dumbbell)
2
6-8 reps
RPE 7
5
Lat Pulldown
3
6-8 reps
RPE 8
6
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
7
Seated Military Press (Smith Machine)
2
5-7 reps
RPE 7
8
Preacher Curl (EZ Bar)
5
6-8 reps
-
9
BFR Bicep Curl
1
3
20-
10-
-
-
10
Tricep Pushdown (Cable)
5
6-8 reps
RPE 9
11
V-Handle Tricep Pushdown (Cable)
1
3
20-
10-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
77.5%
2
Bench Press (Barbell)
3
7 reps
77.5%
3
Leg Extension
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Reverse Hyperextension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
RPE 9
7
Standing Calf Raise
1
4
20 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
77.5%
2
Bench Press (Barbell)
3
7 reps
77.5%
3
Leg Extension
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Reverse Hyperextension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
RPE 9
7
Standing Calf Raise
1
4
20 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Leg Extension
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Reverse Hyperextension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
RPE 9
7
Standing Calf Raise
1
4
20 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
2
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Leg Extension
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Reverse Hyperextension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
RPE 9
7
Standing Calf Raise
1
4
20 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Leg Extension
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Reverse Hyperextension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
RPE 9
7
Standing Calf Raise
1
4
20 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Bench Press (Barbell)
5
6 reps
-
3
Leg Extension
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Reverse Hyperextension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
RPE 9
7
Standing Calf Raise
1
4
20 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Deadlift (Barbell)
3
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Leg Extension
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Reverse Hyperextension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
RPE 9
7
Standing Calf Raise
1
4
20 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Leg Extension
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Reverse Hyperextension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
RPE 9
7
Standing Calf Raise
1
4
20 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Extension
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Reverse Hyperextension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
RPE 9
7
Standing Calf Raise
1
4
20 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Extension
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Reverse Hyperextension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
RPE 9
7
Standing Calf Raise
1
4
20 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Deadlift (Barbell)
3
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
82.5%
2
Bench Press (Barbell)
3
3 reps
82.5%
3
Pec Deck (Machine)
2
12-15 reps
RPE 7
4
Lat Pulldown
2
12-15 reps
RPE 8
5
Seated Row (Cable)
2
12-15 reps
RPE 8
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8
7
Bicep Curl (Machine)
5
12-15 reps
RPE 9
8
BFR Bicep Curl
1
3
30 reps
15 reps
-
-
9
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
3
30 reps
15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
82.5%
2
Bench Press (Barbell)
4
5 reps
82.5%
3
Pec Deck (Machine)
2
12-15 reps
RPE 7
4
Lat Pulldown
2
12-15 reps
RPE 8
5
Seated Row (Cable)
2
12-15 reps
RPE 8
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8
7
Bicep Curl (Machine)
5
12-15 reps
RPE 9
8
BFR Bicep Curl
1
3
30 reps
15 reps
-
-
9
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
3
30 reps
15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Pec Deck (Machine)
2
12-15 reps
RPE 7
4
Lat Pulldown
2
12-15 reps
RPE 8
5
Seated Row (Cable)
2
12-15 reps
RPE 8
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8
7
Bicep Curl (Machine)
5
12-15 reps
RPE 9
8
BFR Bicep Curl
1
3
30 reps
15 reps
-
-
9
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
3
30 reps
15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pec Deck (Machine)
2
12-15 reps
RPE 7
4
Lat Pulldown
2
12-15 reps
RPE 8
5
Seated Row (Cable)
2
12-15 reps
RPE 8
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8
7
Bicep Curl (Machine)
5
12-15 reps
RPE 9
8
BFR Bicep Curl
1
3
30 reps
15 reps
-
-
9
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
3
30 reps
15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
5
4 reps
-
3
Pec Deck (Machine)
2
12-15 reps
RPE 7
4
Lat Pulldown
2
12-15 reps
RPE 8
5
Seated Row (Cable)
2
12-15 reps
RPE 8
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8
7
Bicep Curl (Machine)
5
12-15 reps
RPE 9
8
BFR Bicep Curl
1
3
30 reps
15 reps
-
-
9
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
3
30 reps
15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
5
4 reps
-
3
Pec Deck (Machine)
2
12-15 reps
RPE 7
4
Lat Pulldown
2
12-15 reps
RPE 8
5
Seated Row (Cable)
2
12-15 reps
RPE 8
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8
7
Bicep Curl (Machine)
5
12-15 reps
RPE 9
8
BFR Bicep Curl
1
3
30 reps
15 reps
-
-
9
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
3
30 reps
15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
-
2
Bench Press (Barbell)
4
3 reps
-
3
Pec Deck (Machine)
2
12-15 reps
RPE 7
4
Lat Pulldown
2
12-15 reps
RPE 8
5
Seated Row (Cable)
2
12-15 reps
RPE 8
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8
7
Bicep Curl (Machine)
5
12-15 reps
RPE 9
8
BFR Bicep Curl
1
3
30 reps
15 reps
-
-
9
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
3
30 reps
15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
-
2
Bench Press (Barbell)
5
3 reps
-
3
Pec Deck (Machine)
2
12-15 reps
RPE 7
4
Lat Pulldown
2
12-15 reps
RPE 8
5
Seated Row (Cable)
2
12-15 reps
RPE 8
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8
7
Bicep Curl (Machine)
5
12-15 reps
RPE 9
8
BFR Bicep Curl
1
3
30 reps
15 reps
-
-
9
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
3
30 reps
15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
-
2
Bench Press (Barbell)
5
3 reps
-
3
Pec Deck (Machine)
2
12-15 reps
RPE 7
4
Lat Pulldown
2
12-15 reps
RPE 8
5
Seated Row (Cable)
2
12-15 reps
RPE 8
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8
7
Bicep Curl (Machine)
5
12-15 reps
RPE 9
8
BFR Bicep Curl
1
3
30 reps
15 reps
-
-
9
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
3
30 reps
15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
-
2
Bench Press (Barbell)
5
3 reps
-
3
Pec Deck (Machine)
2
12-15 reps
RPE 7
4
Lat Pulldown
2
12-15 reps
RPE 8
5
Seated Row (Cable)
2
12-15 reps
RPE 8
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8
7
Bicep Curl (Machine)
5
12-15 reps
RPE 9
8
BFR Bicep Curl
1
3
30 reps
15 reps
-
-
9
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
3
30 reps
15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
82.5%
2
Leg Extension
1
3
30 reps
15 reps
-
-
3
Leg Curl
1
3
30 reps
15 reps
-
-
4
Reverse Hyperextension
3
10-15 reps
-
5
Seated Calf Raise
3
12-15 reps
RPE 9
6
Standing Calf Raise
1
3
30 reps
15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
82.5%
2
Leg Extension
1
3
30 reps
15 reps
-
-
3
Leg Curl
1
3
30 reps
15 reps
-
-
4
Reverse Hyperextension
3
10-15 reps
-
5
Seated Calf Raise
3
12-15 reps
RPE 9
6
Standing Calf Raise
1
3
30 reps
15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
82.5%
2
Leg Extension
1
3
30 reps
15 reps
-
-
3
Leg Curl
1
3
30 reps
15 reps
-
-
4
Reverse Hyperextension
3
10-15 reps
-
5
Seated Calf Raise
3
12-15 reps
RPE 9
6
Standing Calf Raise
1
3
30 reps
15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Deadlift (Barbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Leg Extension
1
3
30 reps
15 reps
-
-
3
Leg Curl
1
3
30 reps
15 reps
-
-
4
Reverse Hyperextension
3
10-15 reps
-
5
Seated Calf Raise
3
12-15 reps
RPE 9
6
Standing Calf Raise
1
3
30 reps
15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
-
2
Leg Extension
1
3
30 reps
15 reps
-
-
3
Leg Curl
1
3
30 reps
15 reps
-
-
4
Reverse Hyperextension
3
10-15 reps
-
5
Seated Calf Raise
3
12-15 reps
RPE 9
6
Standing Calf Raise
1
3
30 reps
15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
-
2
Leg Extension
1
3
30 reps
15 reps
-
-
3
Leg Curl
1
3
30 reps
15 reps
-
-
4
Reverse Hyperextension
3
10-15 reps
-
5
Seated Calf Raise
3
12-15 reps
RPE 9
6
Standing Calf Raise
1
3
30 reps
15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Deadlift (Barbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Leg Extension
1
3
30 reps
15 reps
-
-
3
Leg Curl
1
3
30 reps
15 reps
-
-
4
Reverse Hyperextension
3
10-15 reps
-
5
Seated Calf Raise
3
12-15 reps
RPE 9
6
Standing Calf Raise
1
3
30 reps
15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Leg Extension
1
3
30 reps
15 reps
-
-
3
Leg Curl
1
3
30 reps
15 reps
-
-
4
Reverse Hyperextension
3
10-15 reps
-
5
Seated Calf Raise
3
12-15 reps
RPE 9
6
Standing Calf Raise
1
3
30 reps
15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Leg Extension
1
3
30 reps
15 reps
-
-
3
Leg Curl
1
3
30 reps
15 reps
-
-
4
Reverse Hyperextension
3
10-15 reps
-
5
Seated Calf Raise
3
12-15 reps
RPE 9
6
Standing Calf Raise
1
3
30 reps
15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Leg Extension
1
3
30 reps
15 reps
-
-
3
Leg Curl
1
3
30 reps
15 reps
-
-
4
Reverse Hyperextension
3
10-15 reps
-
5
Seated Calf Raise
3
12-15 reps
RPE 9
6
Standing Calf Raise
1
3
30 reps
15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
-
2
Bench Press (Barbell)
3
AMRAP
-
3
Deadlift (Barbell)
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Week 1
1 / 13 Weeks
Day 1
1
Squat (Barbell)
2 Sets
9 Reps
72.5%
2
Bench Press (Barbell)
2 Sets
9 Reps
72.5%
3
Deadlift (Barbell)
2 Sets
7 Reps
72.5%
Day 2
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@7
2
Lat Pulldown
3 Sets
6-8 Reps
@8
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@8
4
Seated Military Press (Smith Machine)
2 Sets
5-7 Reps
@7
5
Preacher Curl (EZ Bar)
5 Sets
6-8 Reps
@9
6
BFR Bicep Curl
1 Set
3 Sets
20 Reps
10 Reps
-
-
7
V-Handle Tricep Pushdown (Cable)
5 Sets
6-8 Reps
@9
8
Tricep Pushdown (Cable)
1 Set
3 Sets
20 Reps
10 Reps
-
-
Day 3
1
Squat (Barbell)
3 Sets
7 Reps
77.5%
2
Bench Press (Barbell)
3 Sets
7 Reps
77.5%
3
Leg Extension
2 Sets
8-10 Reps
@7
4
Leg Curl
2 Sets
8-10 Reps
@7
5
Reverse Hyperextension
3 Sets
10-15 Reps
-
6
Seated Calf Raise
4 Sets
6-8 Reps
@9
7
Standing Calf Raise
1 Set
4 Sets
20 Reps
10 Reps
-
-
Day 4
1
Cardio (Zone 2)
1 Set
60 mins
-
Day 5
1
Deadlift (Barbell)
2 Sets
4 Reps
82.5%
2
Bench Press (Barbell)
3 Sets
3 Reps
82.5%
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@7
4
Lat Pulldown
2 Sets
12-15 Reps
@8
5
Seated Row (Cable)
2 Sets
12-15 Reps
@8
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8
7
Bicep Curl (Machine)
5 Sets
12-15 Reps
@9
8
BFR Bicep Curl
1 Set
3 Sets
30 Reps
15 Reps
-
-
9
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
10
V-Handle Tricep Pushdown (Cable)
1 Set
3 Sets
30 Reps
15 Reps
-
-
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
82.5%
2
Leg Extension
1 Set
3 Sets
30 Reps
15 Reps
-
-
3
Leg Curl
1 Set
3 Sets
30 Reps
15 Reps
-
-
4
Reverse Hyperextension
3 Sets
10-15 Reps
-
5
Seated Calf Raise
3 Sets
12-15 Reps
@9
6
Standing Calf Raise
1 Set
3 Sets
30 Reps
15 Reps
-
-
Day 7
1
Cardio (Zone 2)
1 Set
60 mins
-