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Bodybuilding/powerbuilding workout

by Jacob W.
8 athletes joined

Program Description

Powerbuilding add 5 pounds to working sets each week and test maxes at week 4 and 8 if inclined to

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 03, 2024 04:49
  • Last Edited
    Aug 16, 2024 10:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
10 reps
85%
70%
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
10 reps
85%
70%
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
10 reps
85%
70%
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
10 reps
85%
70%
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
10 reps
85%
70%
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
10 reps
85%
70%
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
10 reps
85%
70%
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
10 reps
85%
70%
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
6
Overhead Press (Barbell)
3
5 reps
85%
7
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
6
Overhead Press (Barbell)
3
5 reps
85%
7
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
6
Overhead Press (Barbell)
3
5 reps
85%
7
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
6
Overhead Press (Barbell)
3
5 reps
85%
7
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
6
Overhead Press (Barbell)
3
5 reps
85%
7
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
6
Overhead Press (Barbell)
3
5 reps
85%
7
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
6
Overhead Press (Barbell)
3
5 reps
85%
7
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
6
Overhead Press (Barbell)
3
5 reps
85%
7
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 4
1
Bench Press (Dumbbell)
3 Sets
5 Reps
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
85%
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
6
Overhead Press (Barbell)
3 Sets
5 Reps
85%
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
8
Shrug (Dumbbell)
3 Sets
12 Reps
@8
Day 6
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 3
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8