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Powerbuilding V1.0

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Program Description

This training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy-to-follow workouts that gradually increase in intensity to finally test your 1RM

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 26, 2025 06:32
  • Last Edited
    Feb 03, 2025 11:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 6
2
Squat (Barbell)
4
6 reps
75%
3
Sumo Deadlift (Paused)
1
3 reps
RPE 6
4
Sumo Deadlift (Paused)
3
6 reps
65%
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 7-8
7
Lying Leg Curl
1
1+ reps
RPE 10
8
Seated Calf Raise
3
8-10 reps
RPE 7-8
9
Cable Crunch
3
12-20 reps
RPE 7.5
10
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7
2
Squat (Barbell)
5
6 reps
75%
3
Sumo Deadlift (Paused)
1
3 reps
RPE 7
4
Sumo Deadlift (Paused)
3
6 reps
68%
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 7-8
7
Lying Leg Curl
1
1+ reps
RPE 10
8
Seated Calf Raise
3
8-10 reps
RPE 7-8
9
Cable Crunch
3
12-20 reps
RPE 7.5
10
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
5
5 reps
78%
3
Sumo Deadlift (Paused)
1
2 reps
RPE 7
4
Sumo Deadlift (Paused)
3
6 reps
70%
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
6
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8-9
7
Lying Leg Curl
1
1+ reps
RPE 10
8
Seated Calf Raise
3
8-10 reps
RPE 8-9
9
Cable Crunch
3
12-20 reps
RPE 7.5
10
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
5
4 reps
80%
3
Sumo Deadlift (Paused)
1
1 reps
RPE 7
4
Sumo Deadlift (Paused)
4
5 reps
73%
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 9-10
6
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9-10
7
Lying Leg Curl
1
1+ reps
RPE 10
8
Seated Calf Raise
3
8-10 reps
RPE 9-10
9
Cable Crunch
3
12-20 reps
RPE 7.5
10
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Sumo Deadlift (Paused)
3
5 reps
65%
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 6-7
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 6-7
5
Lying Leg Curl
1
1+ reps
RPE 10
6
Seated Calf Raise
3
8-10 reps
RPE 6-7
7
Cable Crunch
3
12-20 reps
RPE 7.5
8
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7
2
Squat (Barbell)
5
3 reps
80%
3
Sumo Deadlift (Paused)
2
2
5 reps
5 reps
RPE 6
RPE 7
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 7-8
5
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 7-8
6
Lying Leg Curl
1
1+ reps
RPE 10
7
Seated Calf Raise
3
8-10 reps
RPE 7-8
8
Cable Crunch
3
12-20 reps
RPE 7.5
9
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
5
3 reps
95%
3
Sumo Deadlift (Paused)
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 7-8
5
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 7-8
6
Lying Leg Curl
1
1+ reps
RPE 10
7
Seated Calf Raise
3
8-10 reps
RPE 7-8
8
Cable Crunch
3
12-20 reps
RPE 7.5
9
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
5
2 reps
85%
3
Sumo Deadlift (Paused)
4
5 reps
80%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8-9
6
Lying Leg Curl
1
1+ reps
RPE 10
7
Seated Calf Raise
3
8-10 reps
RPE 8-9
8
Cable Crunch
3
12-20 reps
RPE 7.5
9
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 8
2
Squat (Barbell)
4
3 reps
RPE 7-8
3
Sumo Deadlift (Paused)
4
4 reps
RPE 8
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9-10
6
Lying Leg Curl
1
1+ reps
RPE 10
7
Seated Calf Raise
3
8-10 reps
RPE 9-10
8
Cable Crunch
3
12-20 reps
RPE 7.5
9
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 7-8
4
Lying Leg Curl
1
1+ reps
RPE 10
5
Seated Calf Raise
3
8-10 reps
RPE 7-8
6
Cable Crunch
3
12-20 reps
RPE 7.5
7
MCGILL BIG 3
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
7 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
73%
3
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 7-8
4
Pec Deck (Machine)
3
10-12 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
6
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
7
Bicep Curl (Cable)
1
1+ reps
RPE 10
8
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 7-8
4
Pec Deck (Machine)
3
10-12 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
6
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
7
Bicep Curl (Cable)
1
1+ reps
RPE 10
8
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Bench Press (Barbell)
6
4 reps
78%
3
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 8-9
4
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
7
Bicep Curl (Cable)
1
1+ reps
RPE 10
8
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Barbell)
6
4 reps
80%
3
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 9-10
4
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
7
Bicep Curl (Cable)
1
1+ reps
RPE 10
8
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 6-7
3
Pec Deck (Machine)
3
10-12 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6-7
5
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
6
Bicep Curl (Cable)
1
1+ reps
RPE 10
7
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 7-8
3
Pec Deck (Machine)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
6
Bicep Curl (Cable)
1
1+ reps
RPE 10
7
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 7-8
3
Pec Deck (Machine)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
6
Bicep Curl (Cable)
1
1+ reps
RPE 10
7
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
88%
2
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
5
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
6
Bicep Curl (Cable)
1
1+ reps
RPE 10
7
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 8
2
Bench Press (Barbell)
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 9-10
4
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
7
Bicep Curl (Cable)
1
1+ reps
RPE 10
8
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 7-8
3
Pec Deck (Machine)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
6
Bicep Curl (Cable)
1
1+ reps
RPE 10
7
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 7
2
Sumo Deadlift (Barbell)
4
4 reps
75%
3
Pull-Up (Weighted)
4
4-6 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
5
Lat Pulldown
3
6-8 reps
RPE 7-8
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 7-8
7
Alternating Dumbbell Curl
2
8-10 reps
RPE 7-8
8
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7-8
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 7
2
Sumo Deadlift (Barbell)
5
4 reps
75%
3
Pull-Up (Weighted)
4
4-6 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
5
Lat Pulldown
3
6-8 reps
RPE 7-8
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 7-8
7
Alternating Dumbbell Curl
2
8-10 reps
RPE 7-8
8
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7-8
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 8
2
Sumo Deadlift (Barbell)
5
4 reps
78%
3
Pull-Up (Weighted)
4
4-6 reps
RPE 8-9
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
5
Lat Pulldown
3
6-8 reps
RPE 8-9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8-9
7
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-9
8
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8-9
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 8
2
Sumo Deadlift (Barbell)
5
3 reps
80%
3
Pull-Up (Weighted)
4
4-6 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9-10
5
Lat Pulldown
3
6-8 reps
RPE 9-10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
7
Alternating Dumbbell Curl
2
8-10 reps
RPE 9-10
8
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9-10
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
75%
2
Pull-Up (Weighted)
4
4-6 reps
RPE 6-7
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 6-7
4
Lat Pulldown
3
6-8 reps
RPE 6-7
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 6-7
6
Alternating Dumbbell Curl
2
8-10 reps
RPE 6-7
7
Rear Delt Fly (Cable)
4
12-15 reps
RPE 6-7
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 7
2
Sumo Deadlift (Barbell)
4
3 reps
83%
3
Pull-Up (Weighted)
4
4-6 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
5
Lat Pulldown
3
6-8 reps
RPE 7-8
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 7-8
7
Alternating Dumbbell Curl
2
8-10 reps
RPE 7-8
8
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7-8
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 8
2
Sumo Deadlift (Barbell)
4
3 reps
95%
3
Pull-Up (Weighted)
4
4-6 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
5
Lat Pulldown
3
6-8 reps
RPE 7-8
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 7-8
7
Alternating Dumbbell Curl
2
8-10 reps
RPE 7-8
8
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7-8
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2 reps
RPE 8
2
Sumo Deadlift (Barbell)
4
2 reps
90%
3
Pull-Up (Weighted)
4
4-6 reps
RPE 8-9
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
5
Lat Pulldown
3
6-8 reps
RPE 8-9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8-9
7
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-9
8
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8-9
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3 reps
RPE 7
3
Pull-Up (Weighted)
4
4-6 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9-10
5
Lat Pulldown
3
6-8 reps
RPE 9-10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
7
Alternating Dumbbell Curl
2
8-10 reps
RPE 9-10
8
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9-10
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
4
Lat Pulldown
3
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 7-8
6
Alternating Dumbbell Curl
2
8-10 reps
RPE 7-8
7
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7-8
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2 reps
RPE 6
2
Squat (Paused)
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
3
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 7-8
7
Standing Calf Raise
3
12-15 reps
RPE 7-8
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2 reps
RPE 7
2
Squat (Paused)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
3
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 7-8
7
Standing Calf Raise
3
12-15 reps
RPE 7-8
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2 reps
RPE 8
2
Squat (Paused)
2
2
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Leg Extension
3
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 8-9
7
Standing Calf Raise
3
12-15 reps
RPE 8-9
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2 reps
RPE 9
2
Squat (Paused)
1
2
1
1
6 reps
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9-10
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 9-10
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 9-10
7
Standing Calf Raise
3
12-15 reps
RPE 9-10
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
3
Leg Extension
3
8-10 reps
RPE 6-7
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 6-7
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
7
Side Plank
3
1 mins
-
8
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
RPE 6
2
Squat (Paused)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
3
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 7-8
7
Standing Calf Raise
3
12-15 reps
RPE 7-8
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
RPE 7
2
Squat (Paused)
2
2
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
3
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 7-8
7
Standing Calf Raise
3
12-15 reps
RPE 7-8
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
RPE 8
2
Squat (Paused)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Leg Extension
3
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 8-9
7
Standing Calf Raise
3
12-15 reps
RPE 8-9
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
RPE 8
2
Squat (Paused)
5
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9-10
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 9-10
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 9-10
7
Standing Calf Raise
3
12-15 reps
RPE 9-10
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
RPE 8
2
Squat (Paused)
5
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
3
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 7-8
7
Standing Calf Raise
3
12-15 reps
RPE 7-8
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7-8
4
Single Arm High Row (Cable)
4
8-10 reps
RPE 7-8
5
JM Press
3
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 7-8
7
Seated Row (Machine)
3
8-10 reps
RPE 7-8
8
Alternating Dumbbell Curl
3
1+ reps
RPE 10
9
Dip (Bodyweight)
3
1+ reps
RPE 10
10
Plank
3
1 mins
-
11
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7-8
4
Single Arm High Row (Cable)
4
8-10 reps
RPE 7-8
5
JM Press
3
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 7-8
7
Seated Row (Machine)
3
8-10 reps
RPE 7-8
8
Alternating Dumbbell Curl
3
1+ reps
RPE 10
9
Dip (Bodyweight)
3
1+ reps
RPE 10
10
Plank
3
1 mins
-
11
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8-9
4
Single Arm High Row (Cable)
4
8-10 reps
RPE 8-9
5
JM Press
3
8-10 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-9
7
Seated Row (Machine)
3
8-10 reps
RPE 8-9
8
Alternating Dumbbell Curl
3
1+ reps
RPE 10
9
Dip (Bodyweight)
3
1+ reps
RPE 10
10
Plank
3
1 mins
-
11
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9-10
4
Single Arm High Row (Cable)
4
8-10 reps
RPE 9-10
5
JM Press
3
8-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
7
Seated Row (Machine)
3
8-10 reps
RPE 9-10
8
Alternating Dumbbell Curl
3
1+ reps
RPE 10
9
Dip (Bodyweight)
3
1+ reps
RPE 10
10
Plank
3
1 mins
-
11
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 6-7
4
Single Arm High Row (Cable)
4
8-10 reps
RPE 6-7
5
JM Press
3
8-10 reps
RPE 6-7
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 6-7
7
Seated Row (Machine)
3
8-10 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
1+ reps
RPE 10
9
Dip (Bodyweight)
3
1+ reps
RPE 10
10
Plank
3
1 mins
-
11
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1 reps
RPE 7
2
Larsen Press (Barbell)
3
8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7-8
5
Single Arm High Row (Cable)
4
8-10 reps
RPE 7-8
6
JM Press
3
8-10 reps
RPE 7-8
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 7-8
8
Seated Row (Machine)
3
8-10 reps
RPE 7-8
9
Alternating Dumbbell Curl
3
1+ reps
RPE 10
10
Dip (Bodyweight)
3
1+ reps
RPE 10
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1 reps
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7-8
5
Single Arm High Row (Cable)
4
8-10 reps
RPE 7-8
6
JM Press
3
8-10 reps
RPE 7-8
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 7-8
8
Seated Row (Machine)
3
8-10 reps
RPE 7-8
9
Alternating Dumbbell Curl
3
1+ reps
RPE 10
10
Dip (Bodyweight)
3
1+ reps
RPE 10
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 7
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8-9
4
Single Arm High Row (Cable)
4
8-10 reps
RPE 8-9
5
JM Press
3
8-10 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-9
7
Seated Row (Machine)
3
8-10 reps
RPE 8-9
8
Alternating Dumbbell Curl
3
1+ reps
RPE 10
9
Dip (Bodyweight)
3
1+ reps
RPE 10
10
Plank
3
1 mins
-
11
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1 reps
RPE 8
2
Larsen Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9-10
5
Single Arm High Row (Cable)
4
8-10 reps
RPE 9-10
6
JM Press
3
8-10 reps
RPE 9-10
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
8
Seated Row (Machine)
3
8-10 reps
RPE 9-10
9
Alternating Dumbbell Curl
3
1+ reps
RPE 10
10
Dip (Bodyweight)
3
1+ reps
RPE 10
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7-8
4
Single Arm High Row (Cable)
4
8-10 reps
RPE 7-8
5
JM Press
3
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 7-8
7
Seated Row (Machine)
3
8-10 reps
RPE 7-8
8
Alternating Dumbbell Curl
3
1+ reps
RPE 10
9
Dip (Bodyweight)
3
1+ reps
RPE 10
10
Plank
3
1 mins
-
11
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
7 Reps
@7
2
Bench Press (Barbell)
5 Sets
5 Reps
73%
3
Incline Bench Press (Dumbbell)
3 Sets
8-1 Reps
@7-8
4
Pec Deck (Machine)
3 Sets
10-12 Reps
@7-8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7-8
6
V-Handle Tricep Pushdown (Cable)
1 Set
1+ Reps
@10
7
Bicep Curl (Cable)
1 Set
1+ Reps
@10
8
Hanging Leg Raise
3 Sets
12-15 Reps
@7.5
Day 4
1
Squat (Paused)
1 Set
2 Reps
@6
2
Squat (Paused)
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6.5
@7
@7.5
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7-8
4
Leg Extension
3 Sets
8-10 Reps
@8-9
5
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8-9
6
Hip Thrust (Barbell)
4 Sets
8-10 Reps
@7-8
7
Standing Calf Raise
3 Sets
12-15 Reps
@7-8
8
Side Plank
3 Sets
1 mins
-
9
Pallof Press
3 Sets
8-10 Reps
@7.5
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Reps
@7
2
Sumo Deadlift (Barbell)
4 Sets
4 Reps
75%
3
Pull-Up (Weighted)
4 Sets
4-6 Reps
@7-8
4
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@7-8
5
Lat Pulldown
3 Sets
6-8 Reps
@7-8
6
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@7-8
7
Alternating Dumbbell Curl
2 Sets
8-10 Reps
@7-8
8
Rear Delt Fly (Cable)
4 Sets
12-15 Reps
@7-8
9
Plank
3 Sets
1 mins
-
Day 5
1
Larsen Press (Barbell)
3 Sets
10 Reps
@7
2
Incline Bench Press (Smith Machine)
4 Sets
8-10 Reps
@7-8
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
@7-8
4
Single Arm High Row (Cable)
4 Sets
8-10 Reps
@7-8
5
JM Press
3 Sets
8-10 Reps
@7-8
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@7-8
7
Seated Row (Machine)
3 Sets
8-10 Reps
@7-8
8
Alternating Dumbbell Curl
3 Sets
1+ Reps
@10
9
Dip (Bodyweight)
3 Sets
1+ Reps
@10
10
Plank
3 Sets
1 mins
-
11
Hanging Leg Raise
3 Sets
8-10 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
3 Reps
@6
2
Squat (Barbell)
4 Sets
6 Reps
75%
3
Sumo Deadlift (Paused)
1 Set
3 Reps
@6
4
Sumo Deadlift (Paused)
3 Sets
6 Reps
65%
5
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@7-8
6
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
@7-8
7
Lying Leg Curl
1 Set
1+ Reps
@10
8
Seated Calf Raise
3 Sets
8-10 Reps
@7-8
9
Cable Crunch
3 Sets
12-20 Reps
@7.5
10
MCGILL BIG 3
3 Sets
15-20 Reps
-