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Bear Strength’s Hardcore Powerlifting

by Drew B.
8 athletes joined

Program Description

This program is to gain strength across your big three compounds (Squat, Bench, Deadlift). Compound-based with accessory work to focus on common weak points within the main compounds to gain maximum strength the body allows each person to achieve. Recommended: At least 1 rest day between workouts. (Example: Bench - rest - Squat) Recommended Training Max: 95% of 1RM Recommended Rest Time (Main Lifts): 3-5min Recommended Rest Time (Accessory): 0.5-1.5min

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 03, 2024 06:00
  • Last Edited
    Jan 10, 2025 06:19
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
60%
2
Tempo Bench Press
2
10 reps
RPE 6.5-7
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 7-7.5
4
Lat Pulldown
3
12-15 reps
RPE 7-7.5
5
Seated Row (Cable)
3
12-15 reps
RPE 7-7.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-7.5
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
62%
63%
65%
2
Tempo Bench Press
2
10 reps
RPE 6.5-7
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 7-7.5
4
Lat Pulldown
3
12-15 reps
RPE 7-7.5
5
Seated Row (Cable)
3
12-15 reps
RPE 7-7.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-7.5
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
68%
69%
70%
2
Tempo Bench Press
2
8 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7.5-8
4
Lat Pulldown
3
10-12 reps
RPE 7.5-8
5
Seated Row (Cable)
3
10-12 reps
RPE 7.5-8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5-8
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
72%
74%
75%
2
Tempo Bench Press
2
8 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7.5-8
4
Lat Pulldown
3
10-12 reps
RPE 7.5-8
5
Seated Row (Cable)
3
10-12 reps
RPE 7.5-8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5-8
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5-8 reps
5-8 reps
5-8 reps
80%
82%
83%
2
Tempo Bench Press
2
8 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7.5-8
4
Lat Pulldown
3
8-10 reps
RPE 7.5-8
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5-8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7.5-8
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
84%
85%
86%
2
Tempo Bench Press
2
8 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7.5-8
4
Lat Pulldown
3
8-10 reps
RPE 7.5-8
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5-8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7.5-8
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3-5 reps
3-5 reps
3-5 reps
88%
90%
92%
2
Tempo Bench Press
2
5 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 7.5-8
4
Lat Pulldown
3
8-10 reps
RPE 7.5-8
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5-8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7.5-8
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
93%
94%
95%
2
Tempo Bench Press
2
5 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 7.5-8
4
Lat Pulldown
3
8-10 reps
RPE 7.5-8
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5-8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7.5-8
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-3 reps
97%
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 7.5-8
3
Lat Pulldown
3
8-10 reps
RPE 7.5-8
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7.5-8
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-2 reps
100%
2
Incline Bench Press (Dumbbell)
2
3-5 reps
RPE 7.5-8
3
Lat Pulldown
3
6-8 reps
RPE 7.5-8
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7.5-8
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Hack Squat
2
10 reps
RPE 7-7.5
3
Leg Press
2
10 reps
RPE 7-7.5
4
Leg Extension
3
12-15 reps
RPE 7-7.5
5
Glute Kickback
3
12-15 reps
RPE 7-7.5
6
Crunch Holds
2
0.5 mins
RPE 7
7
Wall Press Dead Bug
3
12-15 reps
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
62%
63%
65%
2
Hack Squat
2
10 reps
RPE 7-7.5
3
Leg Press
2
10 reps
RPE 7-7.5
4
Leg Extension
3
12-15 reps
RPE 7-7.5
5
Glute Kickback
3
12-15 reps
RPE 7-7.5
6
Crunch Holds
2
0.5 mins
RPE 7
7
Wall Press Dead Bug
3
12-15 reps
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
68%
69%
70%
2
Hack Squat
2
8 reps
RPE 7.5-8
3
Leg Press
2
8 reps
RPE 7.5-8
4
Leg Extension
3
10-12 reps
RPE 7.5-8
5
Glute Kickback
3
12-15 reps
RPE 7.5-8
6
Crunch Holds
2
1 mins
RPE 7-7.5
7
Wall Press Dead Bug
3
12-15 reps
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
72%
74%
75%
2
Hack Squat
2
8 reps
RPE 7.5-8
3
Leg Press
2
8 reps
RPE 7.5-8
4
Leg Extension
3
10-12 reps
RPE 7.5-8
5
Glute Kickback
3
12-15 reps
RPE 7.5-8
6
Crunch Holds
2
1 mins
RPE 7-7.5
7
Wall Press Dead Bug
3
12-15 reps
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5-8 reps
5-8 reps
5-8 reps
80%
82%
83%
2
Hack Squat
2
8 reps
RPE 7.5-8
3
Leg Press
2
8 reps
RPE 7.5-8
4
Leg Extension
3
10-12 reps
RPE 7.5-8
5
Glute Kickback
3
10-12 reps
RPE 7.5-8
6
Crunch Holds
2
1 mins
RPE 7-7.5
7
Wall Press Dead Bug
3
12-15 reps
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
84%
85%
86%
2
Hack Squat
2
8 reps
RPE 7.5-8
3
Leg Press
2
8 reps
RPE 7.5-8
4
Leg Extension
3
10-12 reps
RPE 7.5-8
5
Glute Kickback
3
10-12 reps
RPE 7.5-8
6
Crunch Holds
2
1 mins
RPE 7-7.5
7
Wall Press Dead Bug
3
12-15 reps
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
3-5 reps
3-5 reps
3-5 reps
88%
90%
92%
2
Hack Squat
2
6-8 reps
RPE 7.5-8
3
Leg Press
2
6-8 reps
RPE 7.5-8
4
Leg Extension
3
8-10 reps
RPE 7.5-8
5
Glute Kickback
3
10-12 reps
RPE 7.5-8
6
Crunch Holds
2
1.5 mins
RPE 7-7.5
7
Wall Press Dead Bug
3
12-15 reps
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
93%
94%
95%
2
Hack Squat
2
6-8 reps
RPE 7.5-8
3
Leg Press
2
6-8 reps
RPE 7.5-8
4
Leg Extension
3
8-10 reps
RPE 7.5-8
5
Glute Kickback
3
10-12 reps
RPE 7.5-8
6
Crunch Holds
2
1.5 mins
RPE 7-7.5
7
Wall Press Dead Bug
3
12-15 reps
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-3 reps
97%
2
Leg Extension
3
8-10 reps
RPE 7.5-8
3
Glute Kickback
3
10-12 reps
RPE 7.5-8
4
Crunch Holds
2
1.5 mins
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-2 reps
100%
2
Leg Extension
3
8-10 reps
RPE 7.5-8
3
Glute Kickback
3
10-12 reps
RPE 7.5-8
4
Crunch Holds
2
1.5 mins
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
60%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7-7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 7-7.5
4
Arnold Press
2
12-15 reps
RPE 7-7.5
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-7.5
6
Upright Row (Barbell)
3
12-15 reps
RPE 7-7.5
7
Seated Dips
2
10 reps
RPE 7-7.5
8
Skullcrusher (EZ Bar)
2
12-15 reps
RPE 7-7.5
9
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
62%
63%
65%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7-7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 7-7.5
4
Arnold Press
2
12-15 reps
RPE 7-7.5
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-7.5
6
Upright Row (Barbell)
3
12-15 reps
RPE 7-7.5
7
Seated Dips
2
10 reps
RPE 7-7.5
8
Skullcrusher (EZ Bar)
2
12-15 reps
RPE 7-7.5
9
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
68%
69%
70%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7.5-8
3
Bench Press (Close Grip)
3
8 reps
RPE 7.5-8
4
Arnold Press
2
12-15 reps
RPE 7.5-8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5-8
6
Upright Row (Barbell)
3
10-12 reps
RPE 7.5-8
7
Seated Dips
2
8 reps
RPE 7.5-8
8
Skullcrusher (EZ Bar)
2
10-12 reps
RPE 7.5-8
9
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
72%
74%
75%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7.5-8
3
Bench Press (Close Grip)
3
8 reps
RPE 7.5-8
4
Arnold Press
2
12-15 reps
RPE 7.5-8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5-8
6
Upright Row (Barbell)
3
10-12 reps
RPE 7.5-8
7
Seated Dips
2
8 reps
RPE 7.5-8
8
Skullcrusher (EZ Bar)
2
10-12 reps
RPE 7.5-8
9
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
5-8 reps
5-8 reps
5-8 reps
80%
82%
83%
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7.5-8
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7.5-8
4
Arnold Press
2
8-10 reps
RPE 7.5-8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7.5-8
6
Upright Row (Barbell)
3
8-10 reps
RPE 7.5-8
7
Seated Dips
2
8 reps
RPE 7.5-8
8
Skullcrusher (EZ Bar)
2
8-10 reps
RPE 7.5-8
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
84%
85%
86%
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7.5-8
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7.5-8
4
Arnold Press
2
8-10 reps
RPE 7.5-8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7.5-8
6
Upright Row (Barbell)
3
8-10 reps
RPE 7.5-8
7
Seated Dips
2
8 reps
RPE 7.5-8
8
Skullcrusher (EZ Bar)
2
8-10 reps
RPE 7.5-8
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
3-5 reps
3-5 reps
3-5 reps
88%
90%
92%
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7.5-8
3
Bench Press (Close Grip)
3
5 reps
RPE 7.5-8
4
Arnold Press
2
6-8 reps
RPE 7.5-8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7.5-8
6
Upright Row (Barbell)
3
8-10 reps
RPE 7.5-8
7
Seated Dips
2
8 reps
RPE 7.5-8
8
Skullcrusher (EZ Bar)
2
8-10 reps
RPE 7.5-8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
93%
94%
95%
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7.5-8
3
Bench Press (Close Grip)
3
5 reps
RPE 7.5-8
4
Arnold Press
2
6-8 reps
RPE 7.5-8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7.5-8
6
Upright Row (Barbell)
3
8-10 reps
RPE 7.5-8
7
Seated Dips
2
8 reps
RPE 7.5-8
8
Skullcrusher (EZ Bar)
2
8-10 reps
RPE 7.5-8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-3 reps
97%
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7.5-8
3
Arnold Press
2
6-8 reps
RPE 7.5-8
4
Seated Dips
2
8 reps
RPE 7.5-8
5
Skullcrusher (EZ Bar)
2
8-10 reps
RPE 7.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1-2 reps
100%
2
Incline Bench Press (Barbell)
3
3 reps
RPE 7.5-8
3
Arnold Press
2
6-8 reps
RPE 7.5-8
4
Seated Dips
2
8 reps
RPE 7.5-8
5
Skullcrusher (EZ Bar)
2
8-10 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
60%
2
Stiff Leg Deadlift
2
10 reps
RPE 7-7.5
3
Bent Over Row (Barbell)
2
10 reps
RPE 7-7.5
4
Dumbbell Row
2
12-15 reps
RPE 7-7.5
5
Shrug (Barbell)
2
12-15 reps
RPE 7-7.5
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-7.5
7
Hammer Curl
3
10 reps
RPE 7-7.5
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
62%
63%
65%
2
Stiff Leg Deadlift
2
10 reps
RPE 7-7.5
3
Bent Over Row (Barbell)
2
10 reps
RPE 7-7.5
4
Dumbbell Row
2
12-15 reps
RPE 7-7.5
5
Shrug (Barbell)
2
12-15 reps
RPE 7-7.5
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-7.5
7
Hammer Curl
3
10 reps
RPE 7-7.5
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
68%
69%
70%
2
Stiff Leg Deadlift
2
8 reps
RPE 7.5-8
3
Bent Over Row (Barbell)
2
8 reps
RPE 7.5-8
4
Dumbbell Row
2
10-12 reps
RPE 7.5-8
5
Shrug (Barbell)
2
12-15 reps
RPE 7.5-8
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7.5-8
7
Hammer Curl
3
8 reps
RPE 7.5-8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
72%
74%
75%
2
Stiff Leg Deadlift
2
8 reps
RPE 7.5-8
3
Bent Over Row (Barbell)
2
8 reps
RPE 7.5-8
4
Dumbbell Row
2
10-12 reps
RPE 7.5-8
5
Shrug (Barbell)
2
12-15 reps
RPE 7.5-8
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7.5-8
7
Hammer Curl
3
8 reps
RPE 7.5-8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5-8 reps
5-8 reps
5-8 reps
80%
82%
83%
2
Stiff Leg Deadlift
2
8 reps
RPE 7.5-8
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 7.5-8
4
Dumbbell Row
2
8-10 reps
RPE 7.5-8
5
Shrug (Barbell)
2
10-12 reps
RPE 7.5-8
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 7.5-8
7
Hammer Curl
3
6-8 reps
RPE 7.5-8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
84%
85%
86%
2
Stiff Leg Deadlift
2
8 reps
RPE 7.5-8
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 7.5-8
4
Dumbbell Row
2
8-10 reps
RPE 7.5-8
5
Shrug (Barbell)
2
10-12 reps
RPE 7.5-8
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 7.5-8
7
Hammer Curl
3
6-8 reps
RPE 7.5-8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
3-5 reps
3-5 reps
3-5 reps
88%
90%
92%
2
Stiff Leg Deadlift
2
5 reps
RPE 7.5-8
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 7.5-8
4
Dumbbell Row
2
6-8 reps
RPE 7.5-8
5
Shrug (Barbell)
2
8-10 reps
RPE 7.5-8
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 7.5-8
7
Hammer Curl
3
6-8 reps
RPE 7.5-8
8
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
93%
94%
95%
2
Stiff Leg Deadlift
2
5 reps
RPE 7.5-8
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 7.5-8
4
Dumbbell Row
2
6-8 reps
RPE 7.5-8
5
Shrug (Barbell)
2
8-10 reps
RPE 7.5-8
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 7.5-8
7
Hammer Curl
3
6-8 reps
RPE 7.5-8
8
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-3 reps
97%
2
Dumbbell Row
2
6-8 reps
RPE 7.5-8
3
Shrug (Barbell)
2
8-10 reps
RPE 7.5-8
4
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-2 reps
100%
2
Dumbbell Row
2
6-8 reps
RPE 7.5-8
3
Shrug (Barbell)
2
8-10 reps
RPE 7.5-8
4
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 7.5-8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
60%
2
Tempo Bench Press
2 Sets
10 Reps
@6.5-7
3
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
@7-7.5
4
Lat Pulldown
3 Sets
12-15 Reps
@7-7.5
5
Seated Row (Cable)
3 Sets
12-15 Reps
@7-7.5
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7-7.5
7
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@7-7.5
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
60%
2
Hack Squat
2 Sets
10 Reps
@7-7.5
3
Leg Press
2 Sets
10 Reps
@7-7.5
4
Leg Extension
3 Sets
12-15 Reps
@7-7.5
5
Glute Kickback
3 Sets
12-15 Reps
@7-7.5
6
Crunch Holds
2 Sets
0.5 mins
@7
7
Wall Press Dead Bug
3 Sets
12-15 Reps
@7-7.5
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
60%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7-7.5
3
Bench Press (Close Grip)
3 Sets
10 Reps
@7-7.5
4
Arnold Press
2 Sets
12-15 Reps
@7-7.5
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7-7.5
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@7-7.5
7
Seated Dips
2 Sets
10 Reps
@7-7.5
8
Skullcrusher (EZ Bar)
2 Sets
12-15 Reps
@7-7.5
9
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@7-7.5
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
60%
2
Stiff Leg Deadlift
2 Sets
10 Reps
@7-7.5
3
Bent Over Row (Barbell)
2 Sets
10 Reps
@7-7.5
4
Dumbbell Row
2 Sets
12-15 Reps
@7-7.5
5
Shrug (Barbell)
2 Sets
12-15 Reps
@7-7.5
6
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@7-7.5
7
Hammer Curl
3 Sets
10 Reps
@7-7.5
8
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7-7.5