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12 Week Powerbuilding Program

by Noah T.
1 athletes joined

Program Description

Focusing on building size with strength for the first 6 weeks, and then focusing more on strength. Main lifts - Deadlift, Overhead Press, Leg Press and Bench Press.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 27, 2025 02:51
  • Last Edited
    Feb 04, 2025 01:58
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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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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
4 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
4 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
RPE 8
4
Deficit Deadlift (Paused)
2
6 reps
RPE 8
5
Barbell Row
2
6 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
3 reps
RPE 8
4
Deficit Deadlift (Paused)
3
6 reps
RPE 8
5
Barbell Row
3
6 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
3 reps
RPE 8
4
Deficit Deadlift (Paused)
3
6 reps
RPE 8
5
Barbell Row
3
6 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
2 reps
RPE 8
4
Deficit Deadlift (Paused)
3
6 reps
RPE 8
5
Barbell Row
3
5 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
2 reps
RPE 9
4
Deficit Deadlift (Paused)
3
5 reps
RPE 8
5
Barbell Row
3
5 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
3
1 reps
RPE 9
4
Deficit Deadlift (Paused)
3
5 reps
RPE 8
5
Barbell Row
3
5 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
3
3 reps
RPE 8
3
Seated Pin Press
2
6 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5
JM Press (Smith Machine)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
3 reps
RPE 8
3
Seated Pin Press
3
6 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
JM Press (Smith Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
3 reps
RPE 8
3
Seated Pin Press
3
6 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
JM Press (Smith Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
2 reps
RPE 8
3
Seated Pin Press
3
6 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
JM Press (Smith Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
2 reps
RPE 9
3
Seated Pin Press
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
JM Press (Smith Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
3
1 reps
RPE 9
3
Seated Pin Press
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
JM Press (Smith Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Leg Press
4
5 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Decline Sit Up (Weighted)
2
10-12 reps
RPE 8
5
Seated Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Leg Press
4
5 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Decline Sit Up (Weighted)
2
10-12 reps
RPE 8
5
Seated Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Leg Press
4
5 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Decline Sit Up (Weighted)
2
10-12 reps
RPE 8
5
Seated Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Leg Press
4
5 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Decline Sit Up (Weighted)
2
10-12 reps
RPE 8
5
Seated Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Leg Press
4
4 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Decline Sit Up (Weighted)
2
10-12 reps
RPE 8
5
Seated Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Leg Press
4
4 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Decline Sit Up (Weighted)
2
10-12 reps
RPE 8
5
Seated Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Leg Press
3
3 reps
RPE 8
3
Single Leg Press
2
6 reps
RPE 8
4
Decline Sit Up (Weighted)
2
10-12 reps
RPE 8
5
Lat Pulldown
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Leg Press
4
3 reps
RPE 8
3
Single Leg Press
3
6 reps
RPE 8
4
Decline Sit Up (Weighted)
3
10-12 reps
RPE 8
5
Lat Pulldown
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Leg Press
4
3 reps
RPE 8
3
Single Leg Press
3
6 reps
RPE 8
4
Decline Sit Up (Weighted)
3
10-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Leg Press
4
2 reps
RPE 8
3
Single Leg Press
3
6 reps
RPE 8
4
Decline Sit Up (Weighted)
3
10-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Leg Press
4
2 reps
RPE 8
3
Single Leg Press
3
5 reps
RPE 8
4
Decline Sit Up (Weighted)
3
10-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Leg Press
3
1 reps
RPE 9
3
Single Leg Press
3
5 reps
RPE 8
4
Decline Sit Up (Weighted)
3
10-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
5 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
5 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
5 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
5 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
4 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
4 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
3
3 reps
RPE 8
4
Floor Press (Barbell)
2
6 reps
RPE 8
5
Hammer Curl
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
3 reps
RPE 8
4
Floor Press (Barbell)
3
6 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
3 reps
RPE 8
4
Floor Press (Barbell)
3
6 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
2 reps
RPE 8
4
Floor Press (Barbell)
3
6 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
2 reps
RPE 8
4
Floor Press (Barbell)
3
5 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
3
1 reps
RPE 9
4
Floor Press (Barbell)
3
5 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1A
Hip Abductor (Machine)
2 Sets
15 Reps
@6
1B
Hip Adductor (Machine)
2 Sets
15 Reps
@6
2
Hyperextension
1 Set
10 Reps
@6
3
Deadlift (Barbell)
4 Sets
5 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8
6
Plank
2 Sets
1-2 mins
@8.5
Day 2
1
Face Pull
1 Set
10 Reps
@6
2
Overhead Press (Barbell)
4 Sets
5 Reps
@8
3
Seated Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7.5
5
Skull Crusher (Barbell)
2 Sets
10-12 Reps
@8
Day 3
1A
Hip Abductor (Machine)
2 Sets
15 Reps
@6
1B
Hip Adductor (Machine)
2 Sets
15 Reps
@6
2
Leg Press
4 Sets
5 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Decline Sit Up (Weighted)
2 Sets
10-12 Reps
@8
5
Seated Row (Cable)
3 Sets
10-12 Reps
@8
Day 4
1
Face Pull
1 Set
10 Reps
@6
2
Single Arm Row (Dumbbell)
1 Set
12 Reps
@6
3
Bench Press (Barbell)
4 Sets
5 Reps
@8
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10-12 Reps
@7.5
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
Day 5
1
Leg Curl
3 Sets
12 Reps
@7
2
Sit Up
3 Sets
12 Reps
@7
3
Shrug (Barbell)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Calf Raise (Leg Press)
3 Sets
15 Reps
@7