Program Description
Upper Body Emphasis (Intermediate Upper) (Novice Lower) for those lifters that have achieved a 225×5 bench but not a 315×5 squat and 405×5 deadlift.
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedApr 18, 2024 06:39
- Last EditedAug 16, 2024 11:32
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
5
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
3
6-8 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
5
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
3
6-8 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
5
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
3
6-8 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
5
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
3
6-8 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
5
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
3
6-8 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
5
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
3
6-8 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
5
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
3
6-8 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
5
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
3
6-8 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Trap Bar Deadlift
3
4-6 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
5
Cable Crunch
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Trap Bar Deadlift
3
4-6 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
5
Cable Crunch
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Trap Bar Deadlift
3
4-6 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
5
Cable Crunch
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Trap Bar Deadlift
3
4-6 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
5
Cable Crunch
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Trap Bar Deadlift
3
4-6 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
5
Cable Crunch
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Trap Bar Deadlift
3
4-6 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
5
Cable Crunch
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Trap Bar Deadlift
3
4-6 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
5
Cable Crunch
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Trap Bar Deadlift
3
4-6 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
5
Cable Crunch
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Pendlay Row
3
4-6 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
4-6 reps
RPE 9
6
Reverse Hyperextension
3
20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Pendlay Row
3
4-6 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
4-6 reps
RPE 9
6
Reverse Hyperextension
3
20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Pendlay Row
3
4-6 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
4-6 reps
RPE 9
6
Reverse Hyperextension
3
20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Pendlay Row
3
4-6 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
4-6 reps
RPE 9
6
Reverse Hyperextension
3
20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Pendlay Row
3
4-6 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
4-6 reps
RPE 9
6
Reverse Hyperextension
3
20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Pendlay Row
3
4-6 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
4-6 reps
RPE 9
6
Reverse Hyperextension
3
20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Pendlay Row
3
4-6 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
4-6 reps
RPE 9
6
Reverse Hyperextension
3
20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Pendlay Row
3
4-6 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
4-6 reps
RPE 9
6
Reverse Hyperextension
3
20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Week 1
1 / 8 Weeks
Day 2
1
Box Squat (Barbell)3 Sets
4-6 Reps
@9
2
Overhead Press (Barbell)3 Sets
4-6 Reps
@9
3
Trap Bar Deadlift3 Sets
4-6 Reps
@9
4
Lat Pulldown3 Sets
4-6 Reps
@9
5
Cable Crunch3 Sets
10-20 Reps
@9
Day 3
1
Box Squat (Barbell)3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)1 Set
5+ Reps
@10
3
Pendlay Row3 Sets
4-6 Reps
@9
4
Single Arm Overhead Tricep Extension3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)3 Sets
4-6 Reps
@9
6
Reverse Hyperextension3 Sets
20 Reps
@9
7
Cable Crunch3 Sets
10-20 Reps
@9
Day 1
1
Box Squat (Barbell)3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)5 Sets
4-6 Reps
@9
3
Pendlay Row3 Sets
4-6 Reps
@9
4
Overhead Extension (Dumbbell)3 Sets
6-10 Reps
@9
5
Preacher Curl (Dumbbell)3 Sets
6-10 Reps
@9
6
Stiff Leg Deadlift3 Sets
6-8 Reps
@9
7
Cable Crunch3 Sets
10-20 Reps
@9