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Power

by Lily B.
1 athletes joined

Program Description

To build strength and muscle.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 23, 2024 11:12
  • Last Edited
    Nov 24, 2024 11:20
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Week 1
1 / 13 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@10
2
Overhead Press (Barbell)
4 Sets
AMRAP
@10
3
Cable Press Around
4 Sets
10-12 Reps
@8
4
Lateral Raise (Cable)
4 Sets
10-12 Reps
@8
5
Bicep Curl (Machine)
3 Sets
10-12 Reps
@8
6
Hammer Curl
3 Sets
8-10 Reps
@8
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Leg Press
4 Sets
5-7 Reps
@10
3
Lat Pulldown
4 Sets
8-10 Reps
@8
4
Rear Delt Fly (Cable)
4 Sets
10-12 Reps
@6
5
Back Extension (Weighted)
4 Sets
15 Reps
@8
6
Standing Calf Raise
4 Sets
15-20 Reps
@10
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Stiff Leg Deadlift
4 Sets
6-8 Reps
@10
3
Seated Row (Cable)
4 Sets
8-10 Reps
@8
4
Overhead Tricep Extension (Cable)
1 Set
3 Sets
10-12 Reps
10-12 Reps
@8
@8
5
Lat Pulldown (Close Grip)
4 Sets
8-10 Reps
@8
6
Rear Delt Fly (Machine)
4 Sets
8-10 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
2 Reps
95%
2
Spoto Press
4 Sets
5-7 Reps
@8.5
3
Pendlay Row
4 Sets
4-6 Reps
@10
4
Skull Crusher (Barbell)
4 Sets
10-12 Reps
@8
5
Leg Extension
4 Sets
12-15 Reps
@8
6
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@8
Day 5
1
Squat (Paused)
4 Sets
5 Reps
45%
2
Bench Press (Barbell)
4 Sets
3 Reps
90%
3
Hack Squat
4 Sets
8-10 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
10-12 Reps
@8
5
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@10
6
Standing Pullover (Cable)
4 Sets
8-10 Reps
@8