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BoostcampPNG

Basic Power

by Terence C.
9 athletes joined

Program Description

There are a lot of programs out there, this is designed to put weeks of consistent work in, creating a solid foundation to move into more complex or dialed in programs.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 22, 2024 03:57
  • Last Edited
    May 09, 2024 03:16
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
6 reps
5 reps
5 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
4
5 reps
RPE 6
3
Bench Press (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Deadlift (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Military Press (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
4
5 reps
RPE 6
3
Bench Press (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Deadlift (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Military Press (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
4
5 reps
RPE 6
3
Bench Press (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Deadlift (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Military Press (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
4
5 reps
RPE 6
3
Bench Press (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Deadlift (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Military Press (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
4
Deadlift (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
5
Military Press (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
2
1
1
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Pull-Up (Bodyweight)
5
3 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Box Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
4
Deadlift (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
5
Military Press (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
4
Deadlift (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
5
Military Press (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 6
3
Bench Press (Paused)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Military Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 6
3
Bench Press (Paused)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Military Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 6
3
Bench Press (Paused)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Military Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 6
3
Bench Press (Paused)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Military Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Sumo Deadlift (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Wide Grip Pull-Up
3
5 reps
RPE 6
5
Military Press (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Sumo Deadlift (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Wide Grip Pull-Up
3
5 reps
RPE 6
5
Military Press (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Sumo Deadlift (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Wide Grip Pull-Up
3
5 reps
RPE 6
5
Military Press (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Sumo Deadlift (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Wide Grip Pull-Up
3
5 reps
RPE 6
5
Military Press (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
5 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Sumo Deadlift (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Wide Grip Pull-Up
3
8 reps
RPE 6
5
Military Press (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
4
Deadlift (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
5
Military Press (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
5 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Sumo Deadlift (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Wide Grip Pull-Up
3
8 reps
RPE 6
5
Military Press (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
5 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Sumo Deadlift (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Wide Grip Pull-Up
3
8 reps
RPE 6
5
Military Press (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
3
Sumo Deadlift (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
4
Wide Grip Pull-Up
1
2
10 reps
8 reps
RPE 6
RPE 6
5
Military Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
3
Sumo Deadlift (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
4
Wide Grip Pull-Up
1
2
10 reps
8 reps
RPE 6
RPE 6
5
Military Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
3
Sumo Deadlift (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
4
Wide Grip Pull-Up
1
2
10 reps
8 reps
RPE 6
RPE 6
5
Military Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
3
Sumo Deadlift (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
4
Wide Grip Pull-Up
1
2
10 reps
8 reps
RPE 6
RPE 6
5
Military Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Squat (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Bench Press (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Stiff Leg Deadlift
1
4
6 reps
5 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Squat (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Bench Press (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Stiff Leg Deadlift
1
4
6 reps
5 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Squat (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Bench Press (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Stiff Leg Deadlift
1
4
6 reps
5 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Squat (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Bench Press (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Stiff Leg Deadlift
1
4
6 reps
5 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
7 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
3 reps
3 reps
4 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Squat (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Stiff Leg Deadlift
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
5 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Sumo Deadlift (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Wide Grip Pull-Up
3
8 reps
RPE 6
5
Military Press (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
7 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
3 reps
3 reps
4 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Squat (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Stiff Leg Deadlift
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
7 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
3 reps
3 reps
4 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Squat (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Stiff Leg Deadlift
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
3
Squat (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8
4
Bench Press (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Stiff Leg Deadlift
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
3
Squat (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8
4
Bench Press (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Stiff Leg Deadlift
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
3
Squat (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8
4
Bench Press (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Stiff Leg Deadlift
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
3
Squat (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8
4
Bench Press (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Stiff Leg Deadlift
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
2
1
1
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Pull-Up (Bodyweight)
5
3 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Box Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
2
1
1
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Pull-Up (Bodyweight)
5
3 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Box Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
2
1
1
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Pull-Up (Bodyweight)
5
3 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Box Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
2
1
1
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Pull-Up (Bodyweight)
5
3 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Box Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
4 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
4 reps
5 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Pull-Up (Bodyweight)
5
5 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
4 reps
6 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Box Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
7 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
3 reps
3 reps
4 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Squat (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Stiff Leg Deadlift
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
4 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
4 reps
5 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Pull-Up (Bodyweight)
5
5 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
4 reps
6 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Box Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
4 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
4 reps
5 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Pull-Up (Bodyweight)
5
5 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
4 reps
6 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Box Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
5
6 reps
RPE 6
4
Seated Military Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
5
Box Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
5
6 reps
RPE 6
4
Seated Military Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
5
Box Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
5
6 reps
RPE 6
4
Seated Military Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
5
Box Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
5
6 reps
RPE 6
4
Seated Military Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
5
Box Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
4 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
4 reps
5 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Pull-Up (Bodyweight)
5
5 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
4 reps
6 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Box Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
@7
@7.5
@8
@8.5
@9
2
Pull-Up (Bodyweight)
4 Sets
5 Reps
@6
3
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Military Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
3
Sumo Deadlift (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Wide Grip Pull-Up
3 Sets
5 Reps
@6
5
Military Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 3
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
@6
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
3
Squat (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Stiff Leg Deadlift
1 Set
4 Sets
6 Reps
5 Reps
@6
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
3
Pull-Up (Bodyweight)
5 Sets
3 Reps
@6
4
Seated Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Box Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6