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BoostcampPNG

strenght powerbuilding

by Julkas
3 athletes joined
4.0
(1 rating)

Program Description

5 day split, 1 squat, 1 squat variation, 1 deadlift, 1 deadlift variation. 1 bench, 1 bench variation.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    130 minutes
  • Created
    Jun 07, 2024 08:09
  • Last Edited
    Oct 15, 2024 02:30
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
2
Deadlift (Paused)
1
3
3 reps
6 reps
RPE 6
3
Leg Extension
3
RPE 7
4
Seated Hamstring Curl
3
RPE 7
5
Standing Calf Raise
3
RPE 7
6
Cable Crunch
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 7
2
Deadlift (Paused)
1
3
3 reps
6 reps
RPE 7
3
Leg Extension
3
RPE 7
4
Seated Hamstring Curl
3
RPE 7
5
Standing Calf Raise
3
RPE 7
6
Cable Crunch
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
RPE 8
2
Deadlift (Paused)
1
3
2 reps
6 reps
RPE 7
3
Leg Extension
3
RPE 8
4
Seated Hamstring Curl
3
RPE 8
5
Standing Calf Raise
3
RPE 8
6
Cable Crunch
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
5 reps
RPE 8
2
Deadlift (Paused)
4
5 reps
3
Leg Extension
3
RPE 9
4
Seated Hamstring Curl
3
RPE 9
5
Standing Calf Raise
3
RPE 9
6
Cable Crunch
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
2
Deadlift (Paused)
3
5 reps
3
Leg Extension
2
RPE 6
4
Seated Hamstring Curl
2
RPE 6
5
Standing Calf Raise
2
RPE 6
6
Cable Crunch
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
RPE 7
2
Deadlift (Paused)
2
2
5 reps
5 reps
RPE 6
RPE 7
3
Hack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Standing Calf Raise
4
8 reps
RPE 7
6
Cable Crunch
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
RPE 8
2
Deadlift (Paused)
3
1
5 reps
5 reps
RPE 7
RPE 8
3
Hack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Standing Calf Raise
4
8 reps
RPE 7
6
Cable Crunch
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
2 reps
RPE 8
2
Deadlift (Paused)
4
5 reps
3
Leg Extension
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
5
Standing Calf Raise
4
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
1
1 reps
3 reps
3 reps
RPE 8
RPE 7
RPE 8
2
Deadlift (Paused)
4
4 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 9
4
Seated Hamstring Curl
3
5
Seated Calf Raise
4
6
Leg Raise (Captain's Chair)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Hack Squat
2
8 reps
RPE 7
3
Leg Extension
2
8 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 7
5
Cable Crunch
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
AMRAP
6
High Cable Curls
1
AMRAP
7
Deadbugs
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
AMRAP
6
High Cable Curls
1
AMRAP
7
Deadbugs
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Pec Deck (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
1
AMRAP
6
High Cable Curls
1
AMRAP
7
Deadbugs
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
1
AMRAP
6
High Cable Curls
1
AMRAP
7
Deadbugs
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
2
Pull-Up (Weighted)
2
4 reps
RPE 6
3
Chest Supported Row (Machine)
2
8 reps
RPE 9
4
V Bar Pulldown
2
12 reps
RPE 6
5
Preacher Curl (Barbell)
3
8 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
7
Plank (Weighted)
1
2
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
14 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7
Deadbugs
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
14 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7
Deadbugs
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
5
Skull Crusher
3
12 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
1 reps
3 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
5
Skull Crusher
3
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7
3
Chest Fly (Cable)
2
12 reps
RPE 7
4
Lu Raise
2
14 reps
RPE 7
5
Skull Crusher
2
12 reps
RPE 7
6
Hammer Curl
2
12 reps
RPE 7
7
Deadbugs
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
4 reps
RPE 7
2
Pull-Up (Weighted)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
V Bar Pulldown
3
8 reps
RPE 7
5
Preacher Curl (Barbell)
4
8 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
1
3
12 reps
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
1 reps
4 reps
RPE 7
2
Pull-Up (Weighted)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
V Bar Pulldown
3
12 reps
RPE 7
5
Preacher Curl (Barbell)
4
8 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
7
Plank (Weighted)
1
2
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
1 reps
4 reps
RPE 8
2
Pull-Up (Weighted)
4
4 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
V Bar Pulldown
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
4
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Plank (Weighted)
1
2
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
1 reps
4 reps
RPE 8
2
Pull-Up (Weighted)
4
4 reps
RPE 9
3
Chest Supported Row (Machine)
3
8 reps
RPE 9
4
V Bar Pulldown
3
12 reps
RPE 9
5
Preacher Curl (Barbell)
4
8 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 9
7
Plank (Weighted)
1
2
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
3
Leg Extension
2
12 reps
RPE 6
4
Single Leg Hip Thrust
3
10 reps
RPE 6
5
Standing Calf Raise
2
12 reps
RPE 6
6
Side Plank
3
2 mins
7
Paloff Presses
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
3 reps
RPE 7
2
Pendlay Row
4
6 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Preacher Curl (Barbell)
4
10 reps
RPE 7
6
Face Pull
3
10 reps
RPE 7
7
Plank (Weighted)
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
1 reps
6 reps
RPE 7
RPE 7
2
Deadlift (Barbell)
1
4
3 reps
3 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
6
Preacher Curl (Barbell)
4
10 reps
RPE 7
7
Face Pull
3
10 reps
RPE 7
8
Standing Calf Raise
3
9
Leg Raise (Captain's Chair)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
2 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
4
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
1 reps
3 reps
RPE 8
RPE 7
2
Chest Supported Row (Dumbbell)
3
3
Lat Pulldown
3
10 reps
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 9
5
Preacher Curl (Barbell)
4
10 reps
RPE 9
6
Face Pull
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Pendlay Row
2
6 reps
RPE 7
3
Lat Pulldown
2
10 reps
RPE 7
4
Chest Supported Row (Machine)
2
12 reps
RPE 7
5
Preacher Curl (Barbell)
2
10 reps
RPE 7
6
Face Pull
2
10 reps
RPE 7
7
Plank (Weighted)
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
1
1
2 reps
8 reps
8 reps
8 reps
RPE 6
RPE 5
RPE 6
RPE 7
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Single Leg Hip Thrust
4
10 reps
RPE 7
5
Standing Calf Raise
3
12 reps
RPE 7
6
Side Plank
3
2 mins
7
Paloff Presses
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
1
1
2 reps
8 reps
8 reps
8 reps
RPE 7
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Single Leg Hip Thrust
4
10 reps
RPE 7
5
Standing Calf Raise
3
12 reps
RPE 7
6
Side Plank
3
2 mins
7
Paloff Presses
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
1
2 reps
7 reps
7 reps
RPE 8
RPE 7
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Single Leg Hip Thrust
4
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Side Plank
3
2 mins
7
Paloff Presses
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
1
2 reps
7 reps
7 reps
RPE 9
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Single Leg Hip Thrust
4
10 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 9
6
Side Plank
3
2 mins
7
Paloff Presses
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
AMRAP
RPE 7
2
Shoulder Press (Machine)
3
8 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Tricep Rope Push Down (Cable)
2
8 reps
RPE 6
6
JM Press
2
8 reps
RPE 6
7
Seated Row (Cable)
2
8 reps
RPE 6
8
Alternating Dumbbell Curl
1
RPE 10
9
Push Up
1
RPE 10
10
Cable Crunch
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
2
1 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
7
Side Plank
3
20-40 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
1
1 reps
6 reps
6 reps
RPE 7
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
7
Side Plank
3
20-40 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
1 reps
6 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 8
6
Standing Calf Raise
4
12 reps
RPE 8
7
Side Plank
3
20-40 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
1 reps
5 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Seated Hamstring Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
6
Standing Calf Raise
4
12 reps
RPE 9
7
Side Plank
3
20-40 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
1 reps
5 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Seated Hamstring Curl
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
5
Hip Thrust (Barbell)
2
10 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
7
Side Plank
3
20-40 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
AMRAP
RPE 7
2
Shoulder Press (Machine)
4
8 reps
RPE 7
3
Chest Press (Machine)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
6
JM Press
3
8 reps
RPE 7
7
Seated Row (Cable)
3
8 reps
RPE 7
8
Alternating Dumbbell Curl
3
RPE 10
9
Push Up
3
RPE 10
10
Cable Crunch
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
AMRAP
RPE 7
2
Shoulder Press (Machine)
4
8 reps
RPE 7
3
Chest Press (Machine)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
6
JM Press
3
8 reps
RPE 7
7
Seated Row (Cable)
3
8 reps
RPE 7
8
Alternating Dumbbell Curl
3
RPE 10
9
Push Up
3
RPE 10
10
Cable Crunch
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
AMRAP
RPE 7
2
Shoulder Press (Machine)
4
8 reps
RPE 8
3
Chest Press (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
6
JM Press
3
8 reps
RPE 8
7
Seated Row (Cable)
3
8 reps
RPE 8
8
Alternating Dumbbell Curl
3
RPE 10
9
Push Up
3
RPE 10
10
Cable Crunch
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
AMRAP
RPE 7
2
Shoulder Press (Machine)
4
8 reps
RPE 9
3
Chest Press (Machine)
4
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
JM Press
3
8 reps
RPE 9
7
Seated Row (Cable)
3
8 reps
RPE 9
8
Alternating Dumbbell Curl
3
RPE 10
9
Push Up
3
RPE 10
10
Cable Crunch
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
2
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 6
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
1
1
RPE 6
5
High Cable Curls
1
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1 reps
RPE 7
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Incline Chest Press (Machine)
4
10 reps
RPE 7
4
Reverse Grip Pulldown
3
14 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
8
Preacher Curl (Barbell)
2
8 reps
RPE 10
9
Deficit Push Up
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1 reps
RPE 7
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Incline Chest Press (Machine)
4
10 reps
RPE 7
4
Reverse Grip Pulldown
3
14 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
8
Preacher Curl (Barbell)
2
8 reps
RPE 10
9
Deficit Push Up
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Incline Chest Press (Machine)
4
10 reps
RPE 8
4
Reverse Grip Pulldown
3
14 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
8
Preacher Curl (Barbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Incline Chest Press (Machine)
4
10 reps
RPE 9
4
Reverse Grip Pulldown
3
14 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
8
Preacher Curl (Barbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1 reps
RPE 9
RPE 9
2
Overhead Press (Barbell)
2
4 reps
RPE 7
3
Incline Chest Press (Machine)
2
10 reps
RPE 7
4
Reverse Grip Pulldown
2
14 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 7
8
Preacher Curl (Barbell)
2
8 reps
RPE 10
9
Deficit Push Up
2
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@6
2
Deadlift (Paused)
1 Set
3 Sets
3 Reps
6 Reps
@6
3
Leg Extension
3 Sets
@7
4
Seated Hamstring Curl
3 Sets
@7
5
Standing Calf Raise
3 Sets
@7
6
Cable Crunch
3 Sets
Day 4
1
Squat (Paused)
1 Set
2 Sets
1 Set
1 Set
2 Reps
8 Reps
8 Reps
8 Reps
@6
@5
@6
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@8
4
Single Leg Hip Thrust
4 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
12 Reps
@7
6
Side Plank
3 Sets
2 mins
7
Paloff Presses
3 Sets
8 Reps
Day 5
1
Bench Press (Close Grip)
2 Sets
AMRAP
@7
2
Shoulder Press (Machine)
4 Sets
8 Reps
@7
3
Chest Press (Machine)
4 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@7
6
JM Press
3 Sets
8 Reps
@7
7
Seated Row (Cable)
3 Sets
8 Reps
@7
8
Alternating Dumbbell Curl
3 Sets
@10
9
Push Up
3 Sets
@10
10
Cable Crunch
3 Sets
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
5 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Pec Deck (Machine)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
1 Set
AMRAP
6
High Cable Curls
1 Set
AMRAP
7
Deadbugs
3 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
1 Reps
4 Reps
@7
2
Pull-Up (Weighted)
4 Sets
4 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
4
V Bar Pulldown
3 Sets
8 Reps
@7
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@7
6
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@7