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BoostcampPNG

Armstrong Powerbuilding

by Jesse A.
7 athletes joined
5.0
(1 rating)

Program Description

This program aims to build lean mass while also pushing you through strength plateaus. You need to have your diet and recovery on point. Be sure to eat at a modest surplus (~300-500 calories) at least and get your 8 hours of sleep.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 30, 2024 01:26
  • Last Edited
    Jun 01, 2024 05:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Overhead Press (Barbell)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
RPE 6
4
Good Morning
1
1
2
15 reps
12 reps
8 reps
RPE 6
5
Chest Supported Row (Dumbbell)
1
4
15 reps
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Overhead Press (Barbell)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
RPE 6
4
Good Morning
1
1
2
15 reps
12 reps
8 reps
RPE 6
5
Chest Supported Row (Dumbbell)
1
4
15 reps
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Overhead Press (Barbell)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
RPE 6
4
Good Morning
1
1
2
15 reps
12 reps
8 reps
RPE 6
5
Chest Supported Row (Dumbbell)
1
4
15 reps
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Overhead Press (Barbell)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
RPE 6
4
Good Morning
1
1
2
15 reps
12 reps
8 reps
RPE 6
5
Chest Supported Row (Dumbbell)
1
4
15 reps
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Overhead Press (Barbell)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
RPE 6
4
Good Morning
1
1
2
15 reps
12 reps
8 reps
RPE 6
5
Chest Supported Row (Dumbbell)
1
4
15 reps
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Overhead Press (Barbell)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
RPE 6
4
Good Morning
1
1
2
15 reps
12 reps
8 reps
RPE 6
5
Chest Supported Row (Dumbbell)
1
4
15 reps
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Overhead Press (Barbell)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
RPE 6
4
Good Morning
1
1
2
15 reps
12 reps
8 reps
RPE 6
5
Chest Supported Row (Dumbbell)
1
4
15 reps
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Overhead Press (Barbell)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
RPE 6
4
Good Morning
1
1
2
15 reps
12 reps
8 reps
RPE 6
5
Chest Supported Row (Dumbbell)
1
4
15 reps
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Overhead Press (Barbell)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
RPE 6
4
Good Morning
1
1
2
15 reps
12 reps
8 reps
RPE 6
5
Chest Supported Row (Dumbbell)
1
4
15 reps
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Overhead Press (Barbell)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
RPE 6
4
Good Morning
1
1
2
15 reps
12 reps
8 reps
RPE 6
5
Chest Supported Row (Dumbbell)
1
4
15 reps
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Overhead Press (Barbell)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
RPE 6
4
Good Morning
1
1
2
15 reps
12 reps
8 reps
RPE 6
5
Chest Supported Row (Dumbbell)
1
4
15 reps
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Overhead Press (Barbell)
1
1
1
2
15 reps
12 reps
10 reps
8 reps
RPE 6
4
Good Morning
1
1
2
15 reps
12 reps
8 reps
RPE 6
5
Chest Supported Row (Dumbbell)
1
4
15 reps
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Leg Curl
1
3
15 reps
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
4
15 reps
6 reps
RPE 10
5
Face Pull
3
15 reps
RPE 9
6
Standing Calf Raise
1
3
15 reps
10 reps
RPE 10
7
Hanging Leg Raise
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Leg Curl
1
3
15 reps
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
4
15 reps
6 reps
RPE 10
5
Face Pull
3
15 reps
RPE 9
6
Standing Calf Raise
1
3
15 reps
10 reps
RPE 10
7
Hanging Leg Raise
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Leg Curl
1
3
15 reps
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
4
15 reps
6 reps
RPE 10
5
Face Pull
3
15 reps
RPE 9
6
Standing Calf Raise
1
3
15 reps
10 reps
RPE 10
7
Hanging Leg Raise
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Leg Curl
1
3
15 reps
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
4
15 reps
6 reps
RPE 10
5
Face Pull
3
15 reps
RPE 9
6
Standing Calf Raise
1
3
15 reps
10 reps
RPE 10
7
Hanging Leg Raise
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Leg Curl
1
3
15 reps
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
4
15 reps
6 reps
RPE 10
5
Face Pull
3
15 reps
RPE 9
6
Standing Calf Raise
1
3
15 reps
10 reps
RPE 10
7
Hanging Leg Raise
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Leg Curl
1
3
15 reps
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
4
15 reps
6 reps
RPE 10
5
Face Pull
3
15 reps
RPE 9
6
Standing Calf Raise
1
3
15 reps
10 reps
RPE 10
7
Hanging Leg Raise
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Leg Curl
1
3
15 reps
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
4
15 reps
6 reps
RPE 10
5
Face Pull
3
15 reps
RPE 9
6
Standing Calf Raise
1
3
15 reps
10 reps
RPE 10
7
Hanging Leg Raise
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Leg Curl
1
3
15 reps
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
4
15 reps
6 reps
RPE 10
5
Face Pull
3
15 reps
RPE 9
6
Standing Calf Raise
1
3
15 reps
10 reps
RPE 10
7
Hanging Leg Raise
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Leg Curl
1
3
15 reps
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
4
15 reps
6 reps
RPE 10
5
Face Pull
3
15 reps
RPE 9
6
Standing Calf Raise
1
3
15 reps
10 reps
RPE 10
7
Hanging Leg Raise
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Leg Curl
1
3
15 reps
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
4
15 reps
6 reps
RPE 10
5
Face Pull
3
15 reps
RPE 9
6
Standing Calf Raise
1
3
15 reps
10 reps
RPE 10
7
Hanging Leg Raise
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Leg Curl
1
3
15 reps
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
4
15 reps
6 reps
RPE 10
5
Face Pull
3
15 reps
RPE 9
6
Standing Calf Raise
1
3
15 reps
10 reps
RPE 10
7
Hanging Leg Raise
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Leg Curl
1
3
15 reps
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
4
15 reps
6 reps
RPE 10
5
Face Pull
3
15 reps
RPE 9
6
Standing Calf Raise
1
3
15 reps
10 reps
RPE 10
7
Hanging Leg Raise
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
2
Bench Press (Close Grip)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
1
4
15 reps
8 reps
RPE 9
4
Skull Crusher
1
3
15 reps
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
2
Bench Press (Paused)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
1
4
15 reps
8 reps
RPE 9
4
Skull Crusher
1
3
15 reps
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
2
Bench Press (Close Grip)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
1
4
15 reps
8 reps
RPE 9
4
Skull Crusher
1
3
15 reps
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
2
Bench Press (Paused)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
1
4
15 reps
8 reps
RPE 9
4
Skull Crusher
1
3
15 reps
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
2
Bench Press (Close Grip)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
1
4
15 reps
8 reps
RPE 9
4
Skull Crusher
1
3
15 reps
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
2
Bench Press (Paused)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
1
4
15 reps
8 reps
RPE 9
4
Skull Crusher
1
3
15 reps
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
2
Bench Press (Close Grip)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
1
4
15 reps
8 reps
RPE 9
4
Skull Crusher
1
3
15 reps
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
2
Bench Press (Paused)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
1
4
15 reps
8 reps
RPE 9
4
Skull Crusher
1
3
15 reps
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
2
Bench Press (Close Grip)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
1
4
15 reps
8 reps
RPE 9
4
Skull Crusher
1
3
15 reps
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
2
Bench Press (Paused)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
1
4
15 reps
8 reps
RPE 9
4
Skull Crusher
1
3
15 reps
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
2
Bench Press (Close Grip)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
1
4
15 reps
8 reps
RPE 9
4
Skull Crusher
1
3
15 reps
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
3
8 reps
RPE 6
2
Bench Press (Paused)
3
3
8 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
1
4
15 reps
8 reps
RPE 9
4
Skull Crusher
1
3
15 reps
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Deadlift (Paused)
2
4 reps
RPE 7
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
4
Band Pull Apart
1
4
20 reps
15 reps
RPE 9
5
Standing Pullover (Cable)
1
3
20 reps
15 reps
RPE 7
6
Hammer Curl
1
4
15 reps
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Tempo Deadlift
2
8 reps
RPE 7
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
4
Band Pull Apart
1
4
20 reps
15 reps
RPE 9
5
Standing Pullover (Cable)
1
3
20 reps
15 reps
RPE 7
6
Hammer Curl
1
4
15 reps
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
2 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 9
2
Deadlift (Paused)
2
4 reps
RPE 7
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
4
Band Pull Apart
1
4
20 reps
15 reps
RPE 9
5
Standing Pullover (Cable)
1
3
20 reps
15 reps
RPE 7
6
Hammer Curl
1
4
15 reps
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Tempo Deadlift
2
8 reps
RPE 7
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
4
Band Pull Apart
1
4
20 reps
15 reps
RPE 9
5
Standing Pullover (Cable)
1
3
20 reps
15 reps
RPE 7
6
Hammer Curl
1
4
15 reps
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Deadlift (Paused)
2
4 reps
RPE 7
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
4
Band Pull Apart
1
4
20 reps
15 reps
RPE 9
5
Standing Pullover (Cable)
1
3
20 reps
15 reps
RPE 7
6
Hammer Curl
1
4
15 reps
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Tempo Deadlift
2
8 reps
RPE 7
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
4
Band Pull Apart
1
4
20 reps
15 reps
RPE 9
5
Standing Pullover (Cable)
1
3
20 reps
15 reps
RPE 7
6
Hammer Curl
1
4
15 reps
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Deadlift (Paused)
2
4 reps
RPE 7
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
4
Band Pull Apart
1
4
20 reps
15 reps
RPE 9
5
Standing Pullover (Cable)
1
3
20 reps
15 reps
RPE 7
6
Hammer Curl
1
4
15 reps
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Tempo Deadlift
2
8 reps
RPE 7
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
4
Band Pull Apart
1
4
20 reps
15 reps
RPE 9
5
Standing Pullover (Cable)
1
3
20 reps
15 reps
RPE 7
6
Hammer Curl
1
4
15 reps
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Deadlift (Paused)
2
4 reps
RPE 7
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
4
Band Pull Apart
1
4
20 reps
15 reps
RPE 9
5
Standing Pullover (Cable)
1
3
20 reps
15 reps
RPE 7
6
Hammer Curl
1
4
15 reps
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Tempo Deadlift
2
8 reps
RPE 7
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
4
Band Pull Apart
1
4
20 reps
15 reps
RPE 9
5
Standing Pullover (Cable)
1
3
20 reps
15 reps
RPE 7
6
Hammer Curl
1
4
15 reps
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Deadlift (Paused)
2
4 reps
RPE 7
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
4
Band Pull Apart
1
4
20 reps
15 reps
RPE 9
5
Standing Pullover (Cable)
1
3
20 reps
15 reps
RPE 7
6
Hammer Curl
1
4
15 reps
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
15 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 10
2
Tempo Deadlift
2
8 reps
RPE 7
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
4
Band Pull Apart
1
4
20 reps
15 reps
RPE 9
5
Standing Pullover (Cable)
1
3
20 reps
15 reps
RPE 7
6
Hammer Curl
1
4
15 reps
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
2
Bench Press (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
4
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
2
Bench Press (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
4
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
2
Bench Press (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
4
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
2
Bench Press (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
4
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
2
Bench Press (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
4
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
2
Bench Press (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
4
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
2
Bench Press (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
4
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
2
Bench Press (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
4
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
2
Bench Press (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
4
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
2
Bench Press (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
4
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
2
Bench Press (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
4
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
2
Bench Press (Barbell)
1
1
1
1
4
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 7.5
3
Pendlay Row
1
3
15 reps
10 reps
RPE 8
4
Hip Adductor (Machine)
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Leg Curl
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
4 Sets
15 Reps
6 Reps
@10
5
Face Pull
3 Sets
15 Reps
@9
6
Standing Calf Raise
1 Set
3 Sets
15 Reps
10 Reps
@10
7
Hanging Leg Raise
3 Sets
6 Reps
@8
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
3
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
15 Reps
8 Reps
@9
4
Skull Crusher
1 Set
3 Sets
15 Reps
10 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Deadlift (Paused)
2 Sets
4 Reps
@7
3
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@9
4
Band Pull Apart
1 Set
4 Sets
20 Reps
15 Reps
@9
5
Standing Pullover (Cable)
1 Set
3 Sets
20 Reps
15 Reps
@7
6
Hammer Curl
1 Set
4 Sets
15 Reps
8 Reps
@9
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
3
Pendlay Row
1 Set
3 Sets
15 Reps
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6.5
@7
@7.5
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
@6
4
Good Morning
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@6
5
Chest Supported Row (Dumbbell)
1 Set
4 Sets
15 Reps
8 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Jesse A.Age 35, Man
4 months ago
3 weeks complete
6 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Great program to build muscle and strength! Exercise selection and scheduling is on point.