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Deats Powerbuilding

by Sean D.
1 athletes joined

Program Description

Power building

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 29, 2024 06:55
  • Last Edited
    May 07, 2024 10:40
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
5
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
5
6-10 reps
RPE 9
4
Overhead Press (Barbell)
5
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
Chest Fly (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
5
6-10 reps
RPE 9
4
Overhead Press (Barbell)
5
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
Chest Fly (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
5
6-10 reps
RPE 9
4
Overhead Press (Barbell)
5
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
Chest Fly (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
5
6-10 reps
RPE 9
4
Overhead Press (Barbell)
5
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
Chest Fly (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
5
6-10 reps
RPE 9
4
Overhead Press (Barbell)
5
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
Chest Fly (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
5
6-10 reps
RPE 9
4
Overhead Press (Barbell)
5
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
Chest Fly (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
5
6-10 reps
RPE 9
4
Overhead Press (Barbell)
5
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
Chest Fly (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
5
6-10 reps
RPE 9
4
Overhead Press (Barbell)
5
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
Chest Fly (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Hack Squat
3
6-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
3
15-25 reps
RPE 9
7
Glute Bridge (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Hack Squat
3
6-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
3
15-25 reps
RPE 9
7
Glute Bridge (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Hack Squat
3
6-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
3
15-25 reps
RPE 9
7
Glute Bridge (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Hack Squat
3
6-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
3
15-25 reps
RPE 9
7
Glute Bridge (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Hack Squat
3
6-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
3
15-25 reps
RPE 9
7
Glute Bridge (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Hack Squat
3
6-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
3
15-25 reps
RPE 9
7
Glute Bridge (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Hack Squat
3
6-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
3
15-25 reps
RPE 9
7
Glute Bridge (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Hack Squat
3
6-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
3
15-25 reps
RPE 9
7
Glute Bridge (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Cable Front Raise
3
15-20 reps
RPE 9
8
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Cable Front Raise
3
15-20 reps
RPE 9
8
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Cable Front Raise
3
15-20 reps
RPE 9
8
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Cable Front Raise
3
15-20 reps
RPE 9
8
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Cable Front Raise
3
15-20 reps
RPE 9
8
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Cable Front Raise
3
15-20 reps
RPE 9
8
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Cable Front Raise
3
15-20 reps
RPE 9
8
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Cable Front Raise
3
15-20 reps
RPE 9
8
Face Pull
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 9
2
Deadlift (Barbell)
5
8-12 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Leg Extension
3
15-20 reps
RPE 9
6
Standing Calf Raise
5
15-25 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 9
2
Deadlift (Barbell)
5
8-12 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Leg Extension
3
15-20 reps
RPE 9
6
Standing Calf Raise
5
15-25 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 9
2
Deadlift (Barbell)
5
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Leg Extension
3
15-20 reps
RPE 9
6
Standing Calf Raise
5
15-25 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 9
2
Deadlift (Barbell)
5
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Leg Extension
3
15-20 reps
RPE 9
6
Standing Calf Raise
5
15-25 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 9
2
Deadlift (Barbell)
5
8-12 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Leg Extension
3
15-20 reps
RPE 9
6
Standing Calf Raise
5
15-25 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 9
2
Deadlift (Barbell)
5
8-12 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Leg Extension
3
15-20 reps
RPE 9
6
Standing Calf Raise
5
15-25 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 9
2
Deadlift (Barbell)
5
8-12 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Leg Extension
3
15-20 reps
RPE 9
6
Standing Calf Raise
5
15-25 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 9
2
Deadlift (Barbell)
5
8-12 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Leg Extension
3
15-20 reps
RPE 9
6
Standing Calf Raise
5
15-25 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Decline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Concentration Curl
3
8-12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
9
Skull crusher EZ Bar
3
8-12 reps
RPE 9
10
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Decline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Concentration Curl
3
8-12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
9
Skull crusher EZ Bar
3
8-12 reps
RPE 9
10
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Decline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Concentration Curl
3
8-12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
9
Skull crusher EZ Bar
3
8-12 reps
RPE 9
10
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Decline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Concentration Curl
3
8-12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
9
Skull crusher EZ Bar
3
8-12 reps
RPE 9
10
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Decline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Concentration Curl
3
8-12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
9
Skull crusher EZ Bar
3
8-12 reps
RPE 9
10
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Decline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Concentration Curl
3
8-12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
9
Skull crusher EZ Bar
3
8-12 reps
RPE 9
10
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Decline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Concentration Curl
3
8-12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
9
Skull crusher EZ Bar
3
8-12 reps
RPE 9
10
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Decline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Concentration Curl
3
8-12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
9
Skull crusher EZ Bar
3
8-12 reps
RPE 9
10
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@9
3
Lat Pulldown
5 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
5 Sets
3-5 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9
6
Skull Crusher
3 Sets
6-10 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
8
Dip (Bodyweight)
3 Sets
AMRAP
@10
9
Chest Fly (Cable)
3 Sets
AMRAP
@10
Day 4
1
Front Squat (Barbell)
5 Sets
6-10 Reps
@9
2
Deadlift (Barbell)
5 Sets
8-12 Reps
@9
3
Leg Press
3 Sets
10-15 Reps
@9
4
Lying Leg Curl
3 Sets
15-20 Reps
@9
5
Leg Extension
3 Sets
15-20 Reps
@9
6
Standing Calf Raise
5 Sets
15-25 Reps
@9
7
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
Day 3
1
Pendlay Row
5 Sets
3-5 Reps
@9
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Cable Front Raise
3 Sets
15-20 Reps
@9
8
Face Pull
3 Sets
15-20 Reps
@9
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
@9
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
6
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
7
Concentration Curl
3 Sets
8-12 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@9
9
Skull crusher EZ Bar
3 Sets
8-12 Reps
@9
10
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9
Day 2
1
Squat (Barbell)
5 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Hack Squat
3 Sets
6-10 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@9
5
Leg Extension
3 Sets
8-12 Reps
@9
6
Seated Calf Raise
3 Sets
15-25 Reps
@9
7
Glute Bridge (Barbell)
3 Sets
AMRAP
@10