5.0
(1 rating)
Program Description
To peak and emphasize bench press strength before the competition. Guide to set max of each workout: When setting max for each exercises be sure to set all the accessory workouts to squat, bench and deadlift are same as squat, bench and deadlifts For example, if your max bench press is 100kg, you need to set spoto press's PR to 100kg too, in the app it update the % of each exercise.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedNov 22, 2024 02:45
- Last EditedFeb 17, 2025 03:43
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Pec Deck (Machine)
5
8 reps
-
4
Front Raise
5
6 reps
-
5
Tricep Extension (Barbell)
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Squat (Low Bar)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Bench Press (Close Grip)
1
1
4
5 reps
5 reps
5 reps
50%
60%
65%
4
Pec Deck (Machine)
5
8 reps
-
5
Hyperextension
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
75%
2
Squat (Paused)
1
1
4
3 reps
3 reps
3 reps
50%
60%
70%
3
Spoto Press
1
1
1
3
3 reps
3 reps
3 reps
2 reps
60%
70%
80%
90%
4
Pec Deck (Machine)
5
8 reps
-
5
Lying Tricep Extension (Barbell)
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
55%
65%
75%
85%
2
Squat (Paused)
1
1
4
3 reps
3 reps
3 reps
50%
60%
65%
3
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
4
Pec Deck (Machine)
5
8 reps
-
5
Hyperextension
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
1
1
1
2
2
3 reps
3 reps
3 reps
2 reps
1 reps
1 reps
55%
65%
75%
85%
90%
95%
2
Squat (Paused)
1
1
4
3 reps
3 reps
3 reps
50%
60%
70%
3
Bench Press (Close Grip)
1
1
4
4 reps
4 reps
4 reps
50%
60%
70%
4
Pec Deck (Machine)
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Squat (Low Bar)
1
1
1
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Bench Press (Close Grip)
1
1
4
4 reps
4 reps
4 reps
50%
60%
70%
4
Pec Deck (Machine)
5
8 reps
-
5
Good Morning
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
2 reps
50%
60%
65%
70%
75%
2
Bench Press (Barbell)
1
1
1
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Pec Deck (Machine)
5
8 reps
-
4
Lying Tricep Extension (Barbell)
5
6 reps
-
5
Hyperextension
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
4
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Bench Press (Barbell)
1
1
1
2
4
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
3
Pec Deck (Machine)
5
8 reps
-
4
Lying Tricep Extension (Barbell)
5
6 reps
-
5
Hyperextension
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
55%
65%
75%
85%
2
Squat (Low Bar)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
4
Pec Deck (Machine)
5
6 reps
-
5
Good Morning
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
2
3
4 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
3
Pec Deck (Machine)
4
6 reps
RPE 4-6
4
Lateral Raise (Dumbbell)
4
6 reps
RPE 4-6
5
Hyperextension
4
6 reps
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Bench Press (Barbell)
1
1
1
1
4
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
3
Pec Deck (Machine)
5
8 reps
-
4
Lying Tricep Extension (Barbell)
5
6 reps
-
5
Hyperextension
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3
3 reps
3 reps
2 reps
1 reps
55%
65%
75%
85%
2
Squat (Low Bar)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
3
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
4
Pec Deck (Machine)
4
6 reps
-
5
Hyperextension
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
2
3 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
2
Bench Press (Barbell)
1
1
1
2
2
3 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
3
Pec Deck (Machine)
4
6 reps
-
4
Tricep Extension (Cable)
4
6 reps
-
5
Good Morning
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Pec Deck (Machine)
4
6 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
3
Pec Deck (Machine)
3
6 reps
-
4
Good Morning
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
3 reps
3 reps
2 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
2
3
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
3
Abs Crunch (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
3
Spoto Press
1
1
1
4
3 reps
3 reps
3 reps
2 reps
60%
70%
80%
85%
4
Lat Pulldown
5
8 reps
-
5
Abs Crunch (Machine)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
1
1
2
3
3 reps
3 reps
3 reps
2 reps
1 reps
55%
65%
75%
85%
90%
2
Deadlift (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
3
Lateral Raise (Dumbbell)
5
6 reps
-
4
Tricep Extension (Barbell)
5
6 reps
-
5
Lat Pulldown
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Deadlift (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
3
Lat Pulldown
5
8 reps
-
4
Front Raise
5
6 reps
-
5
Lying Leg Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5
3 reps
3 reps
3 reps
50%
60%
70%
2
Deadlift (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
3
Front Raise
5
6 reps
-
4
Lat Pulldown
5
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
2
2
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
7 reps
50%
60%
70%
75%
80%
85%
65%
55%
2
Deadlift (Barbell)
1
1
1
2
3
3 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
3
Rear Delt Fly (Machine)
5
8 reps
-
4
Lat Pulldown
5
6 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Deadlift (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Lateral Raise (Dumbbell)
5
6 reps
-
4
Tricep Extension (Barbell)
5
6 reps
-
5
Lying Leg Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
55%
65%
75%
85%
2
Deadlift + deadlift from below the knees
1
1
1
4
1.2 reps
1.2 reps
1.2 reps
1.1 reps
50%
60%
70%
75%
3
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
4
Lat Pulldown
5
8 reps
-
5
Front Raise
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4
3 reps
3 reps
3 reps
50%
60%
70%
2
Deadlift + deadlift from below the knees
1
1
1
4
1.3 reps
1.3 reps
1.3 reps
1.2 reps
50%
60%
70%
75%
3
Spoto Press
1
1
1
2
2
3 reps
3 reps
3 reps
2 reps
1 reps
55%
65%
75%
85%
90%
4
Lat Pulldown
5
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
1
1
2
2
3 reps
3 reps
3 reps
2 reps
1 reps
55%
65%
75%
85%
90%
2
Deadlift To The Knees + Full Deadlift
1
1
1
4
3.1 reps
3.1 reps
2.1 reps
2.1 reps
50%
60%
70%
75%
3
Lateral Raise (Dumbbell)
5
6 reps
-
4
Lat Pulldown
5
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
2
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
85%
90%
95%
100%
2
Deadlift To The Knee
2
2
3
3 reps
2 reps
1 reps
60%
70%
80%
3
Lat Pulldown
5
6 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4
3 reps
3 reps
3 reps
50%
60%
70%
2
Deadlift + deadlift from below the knees
1
1
1
4
1.3 reps
1.3 reps
1.3 reps
1.2 reps
50%
60%
70%
75%
3
Deadlift (Barbell)
2
1 reps
100%
4
Deadlift To The Knee
1
1
2
3 reps
3 reps
2 reps
50%
60%
70%
5
Lat Pulldown
5
8 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
2
Deadlift (Barbell)
1
1
1
2
2
3 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
3
Bench Press (Dumbbell)
5
6 reps
-
4
Lat Pulldown
4
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Deadlift (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
3
Lat Pulldown
4
6 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
1
1
1
2
3 reps
3 reps
3 reps
1 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Bench Press (Barbell)
1
1
1
1
1
2
1
2
3 reps
3 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
85%
90%
95%
100%
3
Lat Pulldown
4
8 reps
-
4
Hyperextension
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
3 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
80%
2
Deadlift (Barbell)
1
1
1
3
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
3
Lat Pulldown
4
6 reps
-
4
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
3 reps
3 reps
2 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
2
2
2
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
7 reps
50%
60%
70%
75%
80%
85%
65%
55%
3
Pec Deck (Machine)
5
8 reps
-
4
Tricep Extension (Barbell)
5
6 reps
-
5
Hyperextension
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
75%
2
Squat (Low Bar)
1
1
4
5 reps
5 reps
4 reps
50%
60%
70%
3
Spoto Press
1
1
1
2
3
3 reps
3 reps
3 reps
2 reps
1 reps
60%
70%
80%
85%
90%
4
Pec Deck (Machine)
5
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
4
5 reps
5 reps
4 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
1
2
2
2
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
7 reps
50%
60%
70%
75%
80%
85%
65%
55%
3
Pec Deck (Machine)
5
8 reps
-
4
Bicep Curl (Barbell)
5
8 reps
-
5
Good Morning
5
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
1
1
2
3
3 reps
3 reps
3 reps
3 reps
2 reps
60%
70%
80%
85%
90%
2
Squat (Low Bar)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Bench Press (Close Grip)
1
1
4
4 reps
4 reps
4 reps
50%
60%
70%
4
Pec Deck (Machine)
5
6 reps
-
5
Good Morning
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
3
5 reps
4 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
2
Bench Press (Paused)
1
1
1
5
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Pec Deck (Machine)
5
8 reps
-
4
Tricep Extension (Barbell)
5
6 reps
-
5
Hyperextension
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
75%
2
Squat (Low Bar)
1
1
4
5 reps
5 reps
5 reps
50%
60%
70%
3
Spoto Press
1
1
1
2
3
3 reps
3 reps
3 reps
2 reps
1 reps
60%
70%
80%
85%
90%
4
Pec Deck (Machine)
5
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Close Grip)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
3
Pec Deck (Machine)
5
8 reps
-
4
Bicep Curl (Barbell)
5
8 reps
-
5
Hyperextension
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
4 reps
4 reps
4 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Pec Deck (Machine)
5
6 reps
-
4
Lying Tricep Extension (Barbell)
4
6 reps
-
5
Good Morning
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
3
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
75%
3
Pec Deck (Machine)
5
6 reps
-
4
Lying Tricep Extension (Barbell)
5
6 reps
-
5
Hyperextension
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
3
Pec Deck (Machine)
5
8 reps
-
4
Front Raise
5
6 reps
-
5
Hyperextension
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Pec Deck (Machine)
5
6 reps
-
4
Lying Tricep Extension (Barbell)
4
6 reps
-
5
Good Morning
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
3
Pec Deck (Machine)
4
6 reps
-
4
Good Morning
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
2
3 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
80%
2
Bench Press (Barbell)
1
1
1
1
2
3 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
80%
3
Pec Deck (Machine)
4
8 reps
-
4
Abs Crunch (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
2
3 reps
3 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Bench Press (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
75%
3
Pec Deck (Machine)
4
8 reps
-
4
Abs Crunch (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
3
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
3
Hyperextension
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
1
4
3 reps
3 reps
3 reps
50%
60%
65%
2
Seated Shoulder Press (Dumbbell)
5
4 reps
-
3
Bench Press (Dumbbell)
5
6 reps
-
4
Hyperextension
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
1
4
4 reps
4 reps
4 reps
50%
60%
70%
2
Deadlift + deadlift from below the knees
1
1
1
4
1.3 reps
1.3 reps
1.2 reps
1.2 reps
50%
60%
70%
75%
3
Bench Press (Dumbbell)
5
6 reps
-
4
Rear Delt Fly (Machine)
5
8 reps
-
5
Hyperextension
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
4
4 reps
4 reps
40%
50%
3
Bench Press (Dumbbell)
5
6 reps
-
4
Leg Extension
5
8 reps
-
5
Abs Crunch (Machine)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
3
3 reps
3 reps
3 reps
2 reps
1 reps
60%
70%
80%
85%
90%
2
Decline Bench Press (Barbell)
1
1
4
5 reps
5 reps
5 reps
50%
60%
70%
3
Seated Shoulder Press (Dumbbell)
5
4 reps
-
4
Bicep Curl (Barbell)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
55%
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
5
4 reps
-
3
Bench Press (Dumbbell)
5
6 reps
-
4
Lateral Raise (Dumbbell)
5
6 reps
-
5
Hyperextension
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
5 reps
5 reps
4 reps
50%
60%
70%
2
Rack Pull (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
60%
70%
80%
85%
3
Lat Pulldown
5
8 reps
-
4
Front Raise
5
6 reps
-
5
Hyperextension
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
4
4 reps
4 reps
40%
50%
3
Bench Press (Dumbbell)
5
6 reps
-
4
Lateral Raise (Dumbbell)
5
6 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
2
3 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
2
Seated Shoulder Press (Dumbbell)
4
3 reps
RPE 4-6
3
Front Raise
4
6 reps
RPE 4-6
4
Hyperextension
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
2
3
3 reps
3 reps
3 reps
2 reps
1 reps
60%
70%
80%
85%
90%
2
Seated Shoulder Press (Dumbbell)
4
3 reps
RPE 4-6
3
Rear Delt Fly (Machine)
4
6 reps
-
4
Hyperextension
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
4
3 reps
3 reps
3 reps
50%
60%
65%
2
Bench Press (Barbell)
1
1
4
4 reps
4 reps
4 reps
40%
45%
50%
3
Bench Press (Dumbbell)
5
6 reps
-
4
Leg Press
5
6 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
2
Seated Shoulder Press (Dumbbell)
4
3 reps
RPE 4-6
3
Front Raise
4
6 reps
RPE 4-6
4
Hyperextension
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift + deadlift from below the knees
1
1
1
4
1.2 reps
1.2 reps
1.2 reps
1.2 reps
50%
60%
70%
75%
2
Seated Shoulder Press (Dumbbell)
5
2 reps
-
3
Lat Pulldown
4
6 reps
-
4
Abs Crunch (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
4 reps
4 reps
4 reps
40%
45%
50%
2
Pec Deck (Machine)
4
6 reps
-
3
Hyperextension
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
3 reps
-
2
Pec Deck (Machine)
4
6 reps
-
3
Hyperextension
4
8 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Low Bar)1 Set
1 Set
1 Set
4 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
75%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
4 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
3
Pec Deck (Machine)5 Sets
8 Reps
-
4
Front Raise5 Sets
6 Reps
-
5
Tricep Extension (Barbell)5 Sets
6 Reps
-
Day 2
1
Bench Press (Paused)1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
75%
2
Deadlift (Barbell)1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
3
Spoto Press1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
2 Reps
60%
70%
80%
85%
4
Lat Pulldown5 Sets
8 Reps
-
5
Abs Crunch (Machine)4 Sets
8 Reps
-
Day 3
1
Squat (Low Bar)1 Set
1 Set
1 Set
4 Sets
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
2 Sets
2 Sets
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
5 Reps
7 Reps
50%
60%
70%
75%
80%
85%
65%
55%
3
Pec Deck (Machine)5 Sets
8 Reps
-
4
Tricep Extension (Barbell)5 Sets
6 Reps
-
5
Hyperextension4 Sets
8 Reps
-
Day 4
1
Deadlift (Deficit)1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
50%
60%
65%
2
Seated Shoulder Press (Dumbbell)5 Sets
4 Reps
-
3
Bench Press (Dumbbell)5 Sets
6 Reps
-
4
Hyperextension4 Sets
8 Reps
-