logo
BoostcampPNG

Quick Powerbuilding

by Fotis Koufakis
3 athletes joined

Program Description

This is a fast Powerbuilding program for when you dont have a lot of time in your day. It alternates between powerlifting and bodybuilding weeks to keep things fresh and it focuses on simple movements. After every three weeks it is recommended you lower the reps of most exercises and increase the weight (i.e 12-15 --->10-12 --->8-10)

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2024 02:58
  • Last Edited
    Dec 19, 2024 02:46
BlogBannerPC
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
BlogBannerPC
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
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
RPE 8.5
RPE 8
2
Overhead Press (Barbell)
2
8 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
-
4
Meadow Row
2
12-15 reps
-
5
Hammer Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
-
2
Seated Row (Cable)
1
1
12-12 reps
12-15 reps
-
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Pull-Up (Bodyweight)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
RPE 8.5
RPE 8
2
Overhead Press (Barbell)
2
8 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
-
4
Meadow Row
2
12-15 reps
-
5
Hammer Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
-
2
Seated Row (Cable)
1
1
12-12 reps
12-15 reps
-
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Pull-Up (Bodyweight)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
RPE 8.5
RPE 8
2
Overhead Press (Barbell)
2
8 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
-
4
Meadow Row
2
12-15 reps
-
5
Hammer Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
-
2
Seated Row (Cable)
1
1
12-12 reps
12-15 reps
-
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Pull-Up (Bodyweight)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
RPE 8.5
RPE 8
2
Overhead Press (Barbell)
2
8 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
-
4
Meadow Row
2
12-15 reps
-
5
Hammer Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
-
2
Seated Row (Cable)
1
1
12-12 reps
12-15 reps
-
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Pull-Up (Bodyweight)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
RPE 8.5
RPE 8
2
Overhead Press (Barbell)
2
8 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
-
4
Meadow Row
2
12-15 reps
-
5
Hammer Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
-
2
Seated Row (Cable)
1
1
12-12 reps
12-15 reps
-
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Pull-Up (Bodyweight)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
RPE 8.5
RPE 8
2
Overhead Press (Barbell)
2
8 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
-
4
Meadow Row
2
12-15 reps
-
5
Hammer Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
-
2
Seated Row (Cable)
1
1
12-12 reps
12-15 reps
-
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Pull-Up (Bodyweight)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
RPE 8.5
RPE 8
2
Overhead Press (Barbell)
2
8 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
-
4
Meadow Row
2
12-15 reps
-
5
Hammer Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
-
2
Seated Row (Cable)
1
1
12-12 reps
12-15 reps
-
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Pull-Up (Bodyweight)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
RPE 8.5
RPE 8
2
Overhead Press (Barbell)
2
8 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
-
4
Meadow Row
2
12-15 reps
-
5
Hammer Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
-
2
Seated Row (Cable)
1
1
12-12 reps
12-15 reps
-
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Pull-Up (Bodyweight)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
RPE 9
3
Pull-Up (Bodyweight)
2
12-15 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Skull Crusher (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-10 reps
-
2
Hamstring Curl
2
12-15 reps
-
3
Bicep Curl (Cable)
2
12-15 reps
-
4
Skull Crusher (Barbell)
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
RPE 9
3
Pull-Up (Bodyweight)
2
12-15 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Skull Crusher (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-10 reps
-
2
Hamstring Curl
2
12-15 reps
-
3
Bicep Curl (Cable)
2
12-15 reps
-
4
Skull Crusher (Barbell)
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
RPE 9
3
Pull-Up (Bodyweight)
2
12-15 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Skull Crusher (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-10 reps
-
2
Hamstring Curl
2
12-15 reps
-
3
Bicep Curl (Cable)
2
12-15 reps
-
4
Skull Crusher (Barbell)
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
RPE 9
3
Pull-Up (Bodyweight)
2
12-15 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Skull Crusher (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-10 reps
-
2
Hamstring Curl
2
12-15 reps
-
3
Bicep Curl (Cable)
2
12-15 reps
-
4
Skull Crusher (Barbell)
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
RPE 9
3
Pull-Up (Bodyweight)
2
12-15 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Skull Crusher (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-10 reps
-
2
Hamstring Curl
2
12-15 reps
-
3
Bicep Curl (Cable)
2
12-15 reps
-
4
Skull Crusher (Barbell)
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
RPE 9
3
Pull-Up (Bodyweight)
2
12-15 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Skull Crusher (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-10 reps
-
2
Hamstring Curl
2
12-15 reps
-
3
Bicep Curl (Cable)
2
12-15 reps
-
4
Skull Crusher (Barbell)
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
RPE 9
3
Pull-Up (Bodyweight)
2
12-15 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Skull Crusher (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-10 reps
-
2
Hamstring Curl
2
12-15 reps
-
3
Bicep Curl (Cable)
2
12-15 reps
-
4
Skull Crusher (Barbell)
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
RPE 9
3
Pull-Up (Bodyweight)
2
12-15 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Skull Crusher (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-10 reps
-
2
Hamstring Curl
2
12-15 reps
-
3
Bicep Curl (Cable)
2
12-15 reps
-
4
Skull Crusher (Barbell)
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2
Face Pull
3
12-15 reps
-
3
Ring Dip
2
10-12 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
5
Pullover (Dumbbell)
2
12-15 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
-
2
Lat Pulldown
2
12-15 reps
-
3
Incline Bench Press (Dumbbell)
2
12-15 reps
-
4
Bent Over Row (Barbell)
2
10-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2
Face Pull
3
12-15 reps
-
3
Ring Dip
2
10-12 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
5
Pullover (Dumbbell)
2
12-15 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
-
2
Lat Pulldown
2
12-15 reps
-
3
Incline Bench Press (Dumbbell)
2
12-15 reps
-
4
Bent Over Row (Barbell)
2
10-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2
Face Pull
3
12-15 reps
-
3
Ring Dip
2
10-12 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
5
Pullover (Dumbbell)
2
12-15 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
-
2
Lat Pulldown
2
12-15 reps
-
3
Incline Bench Press (Dumbbell)
2
12-15 reps
-
4
Bent Over Row (Barbell)
2
10-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2
Face Pull
3
12-15 reps
-
3
Ring Dip
2
10-12 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
5
Pullover (Dumbbell)
2
12-15 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
-
2
Lat Pulldown
2
12-15 reps
-
3
Incline Bench Press (Dumbbell)
2
12-15 reps
-
4
Bent Over Row (Barbell)
2
10-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2
Face Pull
3
12-15 reps
-
3
Ring Dip
2
10-12 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
5
Pullover (Dumbbell)
2
12-15 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
-
2
Lat Pulldown
2
12-15 reps
-
3
Incline Bench Press (Dumbbell)
2
12-15 reps
-
4
Bent Over Row (Barbell)
2
10-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2
Face Pull
3
12-15 reps
-
3
Ring Dip
2
10-12 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
5
Pullover (Dumbbell)
2
12-15 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
-
2
Lat Pulldown
2
12-15 reps
-
3
Incline Bench Press (Dumbbell)
2
12-15 reps
-
4
Bent Over Row (Barbell)
2
10-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2
Face Pull
3
12-15 reps
-
3
Ring Dip
2
10-12 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
5
Pullover (Dumbbell)
2
12-15 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
-
2
Lat Pulldown
2
12-15 reps
-
3
Incline Bench Press (Dumbbell)
2
12-15 reps
-
4
Bent Over Row (Barbell)
2
10-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2
Face Pull
3
12-15 reps
-
3
Ring Dip
2
10-12 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
5
Pullover (Dumbbell)
2
12-15 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
-
2
Lat Pulldown
2
12-15 reps
-
3
Incline Bench Press (Dumbbell)
2
12-15 reps
-
4
Bent Over Row (Barbell)
2
10-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
5 reps
RPE 8
2
Wide Grip Pull-Up
2
10-12 reps
-
3
Bench Press (Paused)
2
5 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
-
5
Hamstring Curl
2
12-15 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
-
2
Leg Extension
2
12-15 reps
-
3
Bicep Curl (EZ Bar)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Wood Chop
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
5 reps
RPE 8
2
Wide Grip Pull-Up
2
10-12 reps
-
3
Bench Press (Paused)
2
5 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
-
5
Hamstring Curl
2
12-15 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
-
2
Leg Extension
2
12-15 reps
-
3
Bicep Curl (EZ Bar)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Wood Chop
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
5 reps
RPE 8
2
Wide Grip Pull-Up
2
10-12 reps
-
3
Bench Press (Paused)
2
5 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
-
5
Hamstring Curl
2
12-15 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
-
2
Leg Extension
2
12-15 reps
-
3
Bicep Curl (EZ Bar)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Wood Chop
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
5 reps
RPE 8
2
Wide Grip Pull-Up
2
10-12 reps
-
3
Bench Press (Paused)
2
5 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
-
5
Hamstring Curl
2
12-15 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
-
2
Leg Extension
2
12-15 reps
-
3
Bicep Curl (EZ Bar)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Wood Chop
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
5 reps
RPE 8
2
Wide Grip Pull-Up
2
10-12 reps
-
3
Bench Press (Paused)
2
5 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
-
5
Hamstring Curl
2
12-15 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
-
2
Leg Extension
2
12-15 reps
-
3
Bicep Curl (EZ Bar)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Wood Chop
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
5 reps
RPE 8
2
Wide Grip Pull-Up
2
10-12 reps
-
3
Bench Press (Paused)
2
5 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
-
5
Hamstring Curl
2
12-15 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
-
2
Leg Extension
2
12-15 reps
-
3
Bicep Curl (EZ Bar)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Wood Chop
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
5 reps
RPE 8
2
Wide Grip Pull-Up
2
10-12 reps
-
3
Bench Press (Paused)
2
5 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
-
5
Hamstring Curl
2
12-15 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
-
2
Leg Extension
2
12-15 reps
-
3
Bicep Curl (EZ Bar)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Wood Chop
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
5 reps
RPE 8
2
Wide Grip Pull-Up
2
10-12 reps
-
3
Bench Press (Paused)
2
5 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
-
5
Hamstring Curl
2
12-15 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
-
2
Leg Extension
2
12-15 reps
-
3
Bicep Curl (EZ Bar)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Wood Chop
2
12-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@8.5
@8
2
Overhead Press (Barbell)
2 Sets
8 Reps
-
3
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
-
4
Meadow Row
2 Sets
12-15 Reps
-
5
Hammer Curl
2 Sets
12-15 Reps
-
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@9
2
Bench Press (Barbell)
2 Sets
8 Reps
@9
3
Pull-Up (Bodyweight)
2 Sets
12-15 Reps
-
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
5
Skull Crusher (Barbell)
2 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@9
@8
2
Face Pull
3 Sets
12-15 Reps
-
3
Ring Dip
2 Sets
10-12 Reps
-
4
Hanging Leg Raise
2 Sets
12-15 Reps
-
5
Pullover (Dumbbell)
2 Sets
12-15 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
-
Day 4
1
Deadlift (Paused)
2 Sets
5 Reps
@8
2
Wide Grip Pull-Up
2 Sets
10-12 Reps
-
3
Bench Press (Paused)
2 Sets
5 Reps
@8
4
Standing Calf Raise
2 Sets
12-15 Reps
-
5
Hamstring Curl
2 Sets
12-15 Reps
-
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
-