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Power Mountaindog

by Jeonghwan K.
57 athletes joined

Program Description

Body sculpture with strength. Please Read‼️❗️❗️ For squat and deadlift, if you succeed 2 reps at 95% set, You can update ur 1rm by increasing 5lbs. For military press, bench press, and barbell row, update their 1rm by increasing 5lbs every 2 weeks.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    140 minutes
  • Created
    Feb 22, 2024 01:48
  • Last Edited
    Dec 14, 2024 04:09
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
50%
2
Deadlift (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
50%
2
Deadlift (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
50%
2
Deadlift (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
50%
2
Deadlift (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
50%
2
Deadlift (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
7
High Row
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Bench Press (Dumbbell)
5
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
5-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Bench Press (Dumbbell)
5
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
5-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Bench Press (Dumbbell)
5
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
5-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Bench Press (Dumbbell)
5
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
5-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Bench Press (Dumbbell)
5
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
50%
2
Squat (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
50%
2
Squat (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
50%
2
Squat (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
50%
2
Squat (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
50%
2
Squat (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Low Row
4
8-12 reps
RPE 8.5
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
15 Reps
@8
7A
Tricep Rope Push Down (Cable)
5 Sets
10-12 Reps
@8
7B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4 Sets
10 Reps
@10
4
Lat Pulldown
4 Sets
8-12 Reps
@8
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@8.5
7
High Row
4 Sets
8-12 Reps
@8.5
Day 4
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@8.5
5
Chest Fly (Cable)
6 Sets
12-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 6
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4 Sets
10 Reps
@10
4
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
5
Hammer Curl
5 Sets
8-12 Reps
@8.5
6
Low Row
4 Sets
8-12 Reps
@8.5
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8
Day 5
1
Squat (Barbell)
4 Sets
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8