5.0
(1 rating)
Program Description
This is a powerlifting program produced by a world record holder on deadlift, Jamal Browner. This Program is 4 days a week with 4x bench, and 2x squat and deadlift. The goal of this program is to increase my SBD total in preparation for my own powerlifting comp next year (2025) while I cut down from 123kg -> 93 kg. Mon Tue Wed Thu Fri Sat Sun Day 1 , Day 2 , rest , Day 3 , rest , Day 4 , rest
Program Overview
- LevelAdvanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout180 minutes
- CreatedAug 30, 2024 03:38
- Last EditedFeb 15, 2025 11:37
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4.8 Stars with 10, 000+ Ratings
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ON THE BOOSTCAMP APP FOR FREE
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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
Squat (Barbell)
1
1
3
3 reps
5 reps
5 reps
82.4%
76.2%
70.1%
2
Incline Bench Press (Barbell)
1
3
6 reps
8 reps
72.3%
65%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
5 reps
5 reps
84%
77.5%
71.3%
2
Incline Bench Press (Barbell)
1
3
6 reps
8 reps
73.9%
66.5%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
5 reps
5 reps
85%
78.6%
72%
2
Incline Bench Press (Barbell)
1
3
6 reps
8 reps
75.1%
67.8%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
5 reps
5 reps
86.3%
80%
73.3%
2
Incline Bench Press (Barbell)
1
3
6 reps
8 reps
76.2%
68.7%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
2 reps
5 reps
5 reps
90.7%
81.1%
74.6%
2
Incline Bench Press (Barbell)
1
3
6 reps
8 reps
77.4%
69.5%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2 reps
5 reps
5 reps
82.4%
75%
65.3%
2
Incline Bench Press (Barbell)
1
3
6 reps
8 reps
72.3%
61.7%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
3
12-15 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
2 reps
4 reps
5 reps
85%
77.4%
71.3%
2
Incline Bench Press (Barbell)
1
3
7 reps
7 reps
70.7%
65.2%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
2 reps
4 reps
5 reps
86.3%
78.6%
72%
2
Incline Bench Press (Barbell)
1
3
7 reps
7 reps
72.3%
66%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
1 reps
4 reps
5 reps
90.7%
80%
73.3%
2
Incline Bench Press (Barbell)
1
3
7 reps
7 reps
74%
67.8%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
1 reps
3 reps
4 reps
92.2%
83.7%
77.3%
2
Incline Bench Press (Barbell)
1
3
7 reps
7 reps
76.2%
70.4%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
1 reps
3 reps
4 reps
93.9%
85%
78%
2
Incline Bench Press (Barbell)
1
3
7 reps
7 reps
78.6%
72.2%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
67.5%
2
Bench Press (Barbell)
1
4
6 reps
6 reps
72.3%
66.5%
3
Deadlift (Barbell)
1
4
1 reps
2 reps
90.3%
85.5%
4
Incline Bench Press (Barbell)
2
6-8 reps
-
5
Standing Pullover (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1
4 reps
6 reps
6 reps
80%
72%
67.7%
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Tempo Deadlift
1
1
1
2
2 reps
5 reps
5 reps
6 reps
83%
75%
70.5%
64.4%
4
Lat Pulldown
1
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1
4 reps
6 reps
6 reps
81.1%
73%
67.7%
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Tempo Deadlift
1
1
1
2
2 reps
5 reps
5 reps
6 reps
85%
76.2%
71.6%
65%
4
Lat Pulldown
1
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1
4 reps
6 reps
6 reps
82.4%
73.8%
70%
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Tempo Deadlift
1
1
1
2
2 reps
5 reps
5 reps
6 reps
86.3%
77.4%
72.7%
66.1%
4
Lat Pulldown
1
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
4 reps
6 reps
6 reps
83.7%
75.4%
70.7%
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Tempo Deadlift
1
1
1
2
1 reps
5 reps
5 reps
6 reps
90.7%
78.6%
73.89%
67.2%
4
Lat Pulldown
1
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
3 reps
5 reps
5 reps
87.8%
79.2%
74.6%
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Tempo Deadlift
1
1
1
2
1 reps
4 reps
4 reps
5 reps
92.2%
82.4%
77.2%
70.5%
4
Lat Pulldown
1
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
3 reps
5 reps
5 reps
81.1%
69%
64.6%
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Tempo Deadlift
1
1
1
2
1 reps
4 reps
4 reps
5 reps
85%
77.4%
69.4%
63.3%
4
Lat Pulldown
1
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
1 reps
3 reps
4 reps
6 reps
87.8%
81%
75.3%
70.77%
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Tempo Deadlift
1
2
1 reps
5 reps
85%
-
4
Lat Pulldown (Single Arm)
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
1 reps
3 reps
4 reps
4 reps
89.2%
82.4%
76.9%
72.3%
2
Bench Press (Dumbbell)
4
6-8 reps
-
3
Tempo Deadlift
1
4
1 reps
5 reps
86.3%
-
4
Lat Pulldown (Single Arm)
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
1 reps
3 reps
4 reps
4 reps
90.7%
83.7%
77.7%
73%
2
Bench Press (Dumbbell)
4
6-8 reps
-
3
Tempo Deadlift
1
4
1 reps
5 reps
87.8%
-
4
Lat Pulldown (Single Arm)
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
8-10 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
1 reps
2 reps
3 reps
3 reps
92.2%
87.8%
81.5%
77%
2
Bench Press (Dumbbell)
4
6-8 reps
-
3
Tempo Deadlift
1
4
1 reps
5 reps
89.2%
-
4
Lat Pulldown (Single Arm)
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
8-10 reps
-
6
Seated Hamstring Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
1 reps
2 reps
3 reps
3 reps
94%
89.2%
83%
77.7%
2
Bench Press (Dumbbell)
4
6-8 reps
-
3
Tempo Deadlift
1
4
1 reps
4 reps
90.7%
-
4
Lat Pulldown (Single Arm)
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
8-10 reps
-
6
Seated Hamstring Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
2 reps
90.3%
85.5%
2
Bench Press (Barbell)
1
4
1 reps
2 reps
90.3%
85.5%
3
Bicep Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
3
2 reps
5 reps
7 reps
83.7%
75.1%
67.9%
2
Bench Press (Wide Grip)
1
4
6 reps
6 reps
69.3%
63.8%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
3
2 reps
5 reps
7 reps
85%
76.2%
68.5%
2
Bench Press (Wide Grip)
1
4
6 reps
6 reps
70.9%
65.4%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
3
2 reps
5 reps
7 reps
86.3%
77.4%
70%
2
Bench Press (Wide Grip)
1
4
6 reps
6 reps
72.1%
66.15%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
3
1 reps
5 reps
7 reps
90.7%
78.6%
70.7%
2
Bench Press (Wide Grip)
1
4
6 reps
6 reps
73.2%
67.7%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Chest Fly (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
3
1 reps
4 reps
6 reps
92.2%
82.4%
74.3%
2
Bench Press (Wide Grip)
1
4
6 reps
6 reps
74.4%
68.5%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Chest Fly (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
1 reps
4 reps
6 reps
83.7%
76.2%
65%
2
Bench Press (Wide Grip)
1
4
6 reps
6 reps
69.3%
60%
3
Incline Bench Press (Dumbbell)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Chest Fly (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
1 reps
6 reps
6 reps
5 reps
83.7%
72.3%
67.85%
63.5%
2
Bench Press (Wide Grip)
1
4
5 reps
5 reps
72.1%
66.15%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
1 reps
6 reps
6 reps
5 reps
85%
74%
69.3%
65%
2
Bench Press (Wide Grip)
1
4
5 reps
5 reps
73.2%
67.7%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
1 reps
5 reps
5 reps
4 reps
86.3%
77.4%
72.85%
68.5%
2
Bench Press (Wide Grip)
1
4
5 reps
5 reps
74.4%
68.4%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
1 reps
5 reps
5 reps
4 reps
87.8%
78.6%
73.57%
69.3%
2
Bench Press (Wide Grip)
1
4
5 reps
5 reps
75.6%
69.2%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
1 reps
5 reps
5 reps
4 reps
89.2%
80%
75%
70.7%
2
Bench Press (Wide Grip)
1
4
5 reps
5 reps
77%
70.77%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
-
2
Bench Press (Barbell)
1
-
-
3
Deadlift (Barbell)
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
5 reps
79.9%
69.7%
2
Bench Press (Barbell)
1
1
3
1 reps
7 reps
9 reps
86.3%
65.4%
60.7%
3
Squat (Barbell)
4
6 reps
67.3%
4
Leg Curl
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Rear Delt Fly (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
5 reps
81.1%
-
2
Bench Press (Barbell)
1
1
3
1 reps
7 reps
9 reps
87.8%
67.7%
63%
3
Squat (Barbell)
4
6 reps
67.3%
4
Leg Curl
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Rear Delt Fly (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
5 reps
82.4%
-
2
Bench Press (Barbell)
1
1
3
1 reps
7 reps
9 reps
89.2%
70%
66.15%
3
Squat (Barbell)
4
6 reps
70%
4
Leg Curl
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Rear Delt Fly (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
5 reps
86.3%
-
2
Bench Press (Barbell)
1
1
3
1 reps
7 reps
9 reps
90.7%
72.3%
68.46%
3
Squat (Barbell)
4
6 reps
72.6%
4
Leg Curl
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Rear Delt Fly (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
87.8%
-
2
Bench Press (Barbell)
1
1
3
1 reps
6 reps
7 reps
92.2%
75.4%
70.7%
3
Squat (Barbell)
4
7 reps
72.6%
4
Leg Curl
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Rear Delt Fly (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
80%
-
2
Bench Press (Barbell)
1
1
3
1 reps
6 reps
8 reps
86%
70%
66%
3
Squat (Barbell)
3
7 reps
67.3%
4
Leg Curl
2
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Rear Delt Fly (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
2 reps
4 reps
85%
-
2
Bench Press (Barbell)
1
1
1
3
1 reps
6 reps
8 reps
6 reps
86.3%
72.3%
67.7%
64%
3
Squat (Barbell)
3
6 reps
80.7%
4
Leg Curl
3
8-10 reps
-
5
Bent Over Row (Barbell)
1
2
6-8 reps
8-10 reps
-
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
2 reps
4 reps
86.3%
-
2
Bench Press (Barbell)
1
1
1
3
1 reps
6 reps
6 reps
6 reps
87.8%
74%
69.2%
65.4%
3
Squat (Barbell)
4
6 reps
72.6%
4
Leg Curl
3
8-10 reps
-
5
Bent Over Row (Barbell)
1
2
6-8 reps
7-9 reps
-
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
1 reps
3 reps
89.2%
78.6%
2
Bench Press (Barbell)
1
1
1
3
1 reps
6 reps
6 reps
6 reps
89.2%
75.1%
70.7%
66.15%
3
Squat (Barbell)
4
6 reps
75.3%
4
Leg Curl
3
8-10 reps
-
5
Bent Over Row (Barbell)
1
2
6-8 reps
7-9 reps
-
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
1 reps
3 reps
90.7%
-
2
Bench Press (Barbell)
1
1
1
3
1 reps
6 reps
6 reps
6 reps
90.7%
76.2%
71.5%
67.7%
3
Squat (Barbell)
4
5 reps
77.3%
4
Leg Curl
3
8-10 reps
-
5
Bent Over Row (Barbell)
1
2
6-8 reps
7-9 reps
-
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
1 reps
2 reps
94%
83.7%
2
Bench Press (Barbell)
1
1
1
3
1 reps
5 reps
5 reps
5 reps
92.2%
80%
75.4%
70.8%
3
Squat (Barbell)
5
4 reps
80%
4
Leg Curl
3
6-8 reps
-
5
Bent Over Row (Barbell)
1
2
6-8 reps
7-9 reps
-
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
3 Sets
3 Reps
5 Reps
5 Reps
82.4%
76.2%
70.1%
2
Incline Bench Press (Barbell)1 Set
3 Sets
6 Reps
8 Reps
72.3%
65%
3
Leg Extension1 Set
3 Sets
8-10 Reps
10-12 Reps
-
-
4
Seated Dumbbell Curl4 Sets
12-15 Reps
-
5
Rear Delt Fly (Machine)3 Sets
15-20 Reps
-
Day 2
1
Bench Press (Barbell)1 Set
4 Sets
1 Set
4 Reps
6 Reps
6 Reps
80%
72%
67.7%
2
Bench Press (Dumbbell)4 Sets
8-10 Reps
-
3
Tempo Deadlift1 Set
1 Set
1 Set
2 Sets
2 Reps
5 Reps
5 Reps
6 Reps
83%
75%
70.5%
64.4%
4
Lat Pulldown1 Set
-
5
Chest Supported Row (Machine)3 Sets
10-12 Reps
-
6
Seated Hamstring Curl3 Sets
10-12 Reps
-
Day 3
1
Squat (Paused)1 Set
1 Set
3 Sets
2 Reps
5 Reps
7 Reps
83.7%
75.1%
67.9%
2
Bench Press (Wide Grip)1 Set
4 Sets
6 Reps
6 Reps
69.3%
63.8%
3
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)4 Sets
12-15 Reps
-
5
One Arm Lateral Raise (Cable)3 Sets
12-15 Reps
-
6
Bicep Curl (Cable)4 Sets
8-12 Reps
-
Day 4
1
Deadlift (Barbell)1 Set
4 Sets
4 Reps
5 Reps
79.9%
69.7%
2
Bench Press (Barbell)1 Set
1 Set
3 Sets
1 Reps
7 Reps
9 Reps
86.3%
65.4%
60.7%
3
Squat (Barbell)4 Sets
6 Reps
67.3%
4
Leg Curl3 Sets
8-10 Reps
-
5
Chest Supported Row (Machine)1 Set
2 Sets
6-8 Reps
8-10 Reps
-
-
6
Rear Delt Fly (Machine)3 Sets
10-12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Marley W.Age 23, Man
4 months ago
5 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
On week 6 of the program and hit 140kg bench on week 5 day 4 (was suppose to only hit 132.5kg) that’s a 5kg PR in 5 weeks. Amazing!! Excited for week 12 day 3 when I go for PR’s after a deload