Program Description
Powerlifting Bro Split
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length14 weeks
- Time Per Workout60 minutes
- CreatedFeb 12, 2025 06:39
- Last EditedFeb 12, 2025 07:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
70%
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
3
3 reps
85%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
70%
70%
80%
80%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
71%
76%
86%
2
Bench Press (Barbell)
1
AMRAP
96%
3
Bench Press (Barbell)
3
3 reps
86%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
71%
7%
81%
81%
71%
71%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
72%
77%
87%
2
Bench Press (Barbell)
1
AMRAP
97%
3
Bench Press (Barbell)
3
3 reps
87%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
72%
72%
82%
82%
72%
72%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
73%
78%
88%
2
Bench Press (Barbell)
1
AMRAP
98%
3
Bench Press (Barbell)
3
3 reps
88%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
73%
73%
83%
83%
73%
73%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
50%
2
Incline Bench Press (Barbell)
5
8 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
74%
79%
89%
2
Bench Press (Barbell)
1
AMRAP
99%
3
Bench Press (Barbell)
3
3 reps
89%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
74%
74%
84%
84%
74%
74%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
75%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
100%
3
Bench Press (Barbell)
3
3 reps
90%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
75%
75%
85%
85%
75%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
76%
81%
91%
2
Bench Press (Barbell)
1
AMRAP
100.9%
3
Bench Press (Barbell)
3
3 reps
91%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
76%
76%
86%
86%
76%
76%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
77%
82%
92%
2
Bench Press (Barbell)
1
AMRAP
100.9%
3
Bench Press (Barbell)
3
3 reps
92%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
77%
77%
87%
87%
77%
77%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
55%
2
Incline Bench Press (Barbell)
5
8 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
78%
83%
93%
2
Bench Press (Barbell)
1
AMRAP
100.9%
3
Bench Press (Barbell)
3
3 reps
93%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
78%
78%
88%
88%
78%
78%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
79%
84%
94%
2
Bench Press (Barbell)
1
AMRAP
100.9%
3
Bench Press (Barbell)
3
3 reps
94%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
79%
79%
89%
89%
79%
79%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
80%
85%
95%
2
Bench Press (Barbell)
1
AMRAP
100.9%
3
Bench Press (Barbell)
3
3 reps
95%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
80%
80%
90%
90%
80%
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
81%
86%
96%
2
Bench Press (Barbell)
1
AMRAP
100.9%
3
Bench Press (Barbell)
3
3 reps
96%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
81%
81%
91%
91%
81%
81%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
70%
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
3
3 reps
85%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
70%
70%
80%
80%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
71%
76%
86%
2
Squat (Barbell)
1
AMRAP
96%
3
Squat (Barbell)
3
3 reps
86%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
71%
71%
81%
81%
71%
71%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
72%
77%
87%
2
Squat (Barbell)
1
AMRAP
97%
3
Squat (Barbell)
3
3 reps
87%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
72%
72%
82%
82%
72%
72%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
73%
78%
88%
2
Squat (Barbell)
1
AMRAP
98%
3
Squat (Barbell)
3
3 reps
88%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
73%
73%
83%
83%
73%
73%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
50%
2
Sumo Deadlift (Barbell)
5
8 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
74%
79%
89%
2
Squat (Barbell)
1
AMRAP
99%
3
Squat (Barbell)
3
3 reps
89%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
74%
74%
84%
84%
74%
74%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
75%
80%
90%
2
Squat (Barbell)
1
AMRAP
100%
3
Squat (Barbell)
3
3 reps
90%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
75%
75%
85%
85%
75%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
76%
81%
91%
2
Squat (Barbell)
1
AMRAP
100.9%
3
Squat (Barbell)
3
3 reps
91%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
76%
76%
86%
86%
76%
76%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
77%
82%
92%
2
Squat (Barbell)
1
AMRAP
100.9%
3
Squat (Barbell)
3
3 reps
92%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
77%
77%
87%
87%
77%
77%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
55%
2
Sumo Deadlift (Barbell)
5
8 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
78%
83%
93%
2
Squat (Barbell)
1
AMRAP
100.9%
3
Squat (Barbell)
3
3 reps
93%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
78%
78%
88%
88%
78%
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
79%
84%
94%
2
Squat (Barbell)
1
AMRAP
100.9%
3
Squat (Barbell)
3
3 reps
94%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
79%
79%
89%
89%
79%
79%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
80%
85%
95%
2
Squat (Barbell)
1
AMRAP
100.9%
3
Squat (Barbell)
3
3 reps
95%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
80%
80%
90%
90%
80%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
81%
86%
96%
2
Squat (Barbell)
1
AMRAP
100.9%
3
Squat (Barbell)
3
3 reps
96%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
81%
81%
91%
91%
81%
81%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
70%
75%
85%
2
Larsen Press (Barbell)
1
AMRAP
95%
3
Larsen Press (Barbell)
3
3 reps
85%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
70%
70%
80%
80%
70%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
71%
76%
86%
2
Larsen Press (Barbell)
1
AMRAP
96%
3
Larsen Press (Barbell)
3
3 reps
86%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
71%
71%
81%
81%
71%
71%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
72%
77%
87%
2
Larsen Press (Barbell)
1
AMRAP
97%
3
Larsen Press (Barbell)
3
3 reps
87%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
72%
72%
82%
82%
72%
72%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
73%
78%
88%
2
Larsen Press (Barbell)
1
AMRAP
98%
3
Larsen Press (Barbell)
3
3 reps
88%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
73%
73%
83%
83%
73%
73%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
5
8 reps
50%
2
Shoulder Press (Plate Loaded)
5
8 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
74%
79%
89%
2
Larsen Press (Barbell)
1
AMRAP
99%
3
Larsen Press (Barbell)
3
3 reps
89%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
74%
74%
84%
84%
74%
74%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
75%
80%
90%
2
Larsen Press (Barbell)
1
AMRAP
100%
3
Larsen Press (Barbell)
3
3 reps
90%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
75%
75%
85%
85%
75%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
76%
81%
91%
2
Larsen Press (Barbell)
1
AMRAP
100.9%
3
Larsen Press (Barbell)
3
3 reps
91%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
76%
76%
86%
86%
76%
76%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
77%
82%
92%
2
Larsen Press (Barbell)
1
AMRAP
100.9%
3
Larsen Press (Barbell)
3
3 reps
92%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
77%
77%
87%
87%
77%
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
5
8 reps
55%
2
Shoulder Press (Plate Loaded)
5
8 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
78%
83%
93%
2
Larsen Press (Barbell)
1
AMRAP
100.9%
3
Larsen Press (Barbell)
3
3 reps
93%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
78%
78%
88%
88%
78%
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
79%
84%
94%
2
Larsen Press (Barbell)
1
AMRAP
100.9%
3
Larsen Press (Barbell)
3
3 reps
94%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
79%
79%
89%
89%
79%
79%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
80%
85%
95%
2
Larsen Press (Barbell)
1
AMRAP
100.9%
3
Larsen Press (Barbell)
3
3 reps
95%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
80%
80%
90%
90%
80%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
81%
86%
96%
2
Larsen Press (Barbell)
1
AMRAP
100.9%
3
Larsen Press (Barbell)
3
3 reps
96%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
81%
81%
91%
91%
81%
81%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
70%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
3
3 reps
85%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
70%
70%
80%
80%
70%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
71%
76%
86%
2
Deadlift (Barbell)
1
AMRAP
96%
3
Deadlift (Barbell)
3
3 reps
86%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
71%
71%
81%
81%
71%
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
72%
77%
87%
2
Deadlift (Barbell)
1
AMRAP
97%
3
Deadlift (Barbell)
3
3 reps
87%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
72%
72%
82%
82%
72%
72%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
73%
78%
88%
2
Deadlift (Barbell)
1
AMRAP
98%
3
Deadlift (Barbell)
3
3 reps
88%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
73%
73%
83%
83%
73%
73%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
50%
2
Squat (Paused)
5
8 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
74%
79%
89%
2
Deadlift (Barbell)
1
AMRAP
99%
3
Deadlift (Barbell)
3
3 reps
89%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
74%
100%
84%
84%
74%
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
75%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
100%
3
Deadlift (Barbell)
3
3 reps
90%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
75%
75%
85%
85%
75%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
76%
81%
91%
2
Deadlift (Barbell)
1
AMRAP
100.9%
3
Deadlift (Barbell)
3
3 reps
91%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
76%
76%
86%
86%
76%
76%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
77%
82%
92%
2
Deadlift (Barbell)
1
AMRAP
100.9%
3
Deadlift (Barbell)
3
3 reps
92%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
77%
77%
87%
87%
77%
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
55%
2
Squat (Paused)
5
8 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
78%
83%
93%
2
Deadlift (Barbell)
1
AMRAP
100.9%
3
Deadlift (Barbell)
3
3 reps
93%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
78%
78%
88%
88%
78%
78%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
79%
84%
94%
2
Deadlift (Barbell)
1
AMRAP
100.9%
3
Deadlift (Barbell)
3
3 reps
94%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
79%
79%
89%
89%
79%
79%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
80%
85%
95%
2
Deadlift (Barbell)
1
AMRAP
100.9%
3
Deadlift (Barbell)
3
3 reps
95%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
80%
80%
90%
90%
80%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
81%
86%
96%
2
Deadlift (Barbell)
1
AMRAP
100.9%
3
Deadlift (Barbell)
3
3 reps
96%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
81%
81%
91%
91%
81%
81%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
70%
75%
75%
80%
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
71%
76%
81%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
71%
76%
76%
81%
86%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
72%
77%
82%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
72%
77%
77%
82%
87%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
73%
78%
83%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
73%
78%
78%
83%
88%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
74%
79%
84%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
74%
79%
79%
84%
89%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
75%
80%
85%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
75%
80%
80%
85%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
76%
81%
86%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
76%
81%
81%
86%
91%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
77%
82%
87%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
77%
82%
82%
87%
92%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8 reps
55%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
78%
83%
88%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
78%
83%
83%
88%
93%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
79%
84%
89%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
79%
84%
84%
89%
94%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
80%
85%
90%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
80%
85%
85%
90%
95%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
81%
86%
91%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
81%
86%
86%
91%
96%
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
70%
75%
85%
2
Bench Press (Barbell)1 Set
AMRAP
95%
3
Bench Press (Barbell)3 Sets
3 Reps
85%
4
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
5 Reps
7 Reps
70%
70%
80%
80%
70%
70%
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
70%
75%
85%
2
Squat (Barbell)1 Set
AMRAP
95%
3
Squat (Barbell)3 Sets
3 Reps
85%
4
Sumo Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
5 Reps
7 Reps
70%
70%
80%
80%
70%
70%
Day 3
1
Larsen Press (Barbell)1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
70%
75%
85%
2
Larsen Press (Barbell)1 Set
AMRAP
95%
3
Larsen Press (Barbell)3 Sets
3 Reps
85%
4
Shoulder Press (Plate Loaded)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
5 Reps
7 Reps
70%
70%
80%
80%
70%
70%
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
70%
75%
85%
2
Deadlift (Barbell)1 Set
AMRAP
95%
3
Deadlift (Barbell)3 Sets
3 Reps
85%
4
Squat (Paused)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
5 Reps
7 Reps
70%
70%
80%
80%
70%
70%
Day 5
1
Bent Over Row (Barbell)3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Lat Pulldown1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
6 Reps
6 Reps
70%
75%
75%
80%
85%