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Powerbuild

by Noah M.

Program Description

Size and strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 19, 2024 08:49
  • Last Edited
    May 08, 2024 02:31
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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
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Forearms Curl
10
5 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Forearms Curl
10
5 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Forearms Curl
10
5 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Forearms Curl
10
5 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Forearms Curl
10
5 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Forearms Curl
10
5 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher
3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Press (Machine)
3 Sets
2-6 Reps
@10
6
Chest Press (Machine)
3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 2
1
Pull-Up (Bodyweight)
3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up
3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown
4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@10
7
Low Row
3 Sets
5-7 Reps
@10
8
Low Row
3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
12
Shrug (Dumbbell)
4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
Day 3
1
Overhead Press (Machine)
3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)
3 Sets
10-15 Reps
@10
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Face Pull
4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@9.5
Day 4
1
Forearms Curl
10 Sets
5 Reps
@6.5
2
Leg Raise (Captain's Chair)
4 Sets
8 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher
3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Press (Machine)
3 Sets
2-6 Reps
@10
6
Chest Press (Machine)
3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 6
1
Pull-Up (Bodyweight)
3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up
3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown
4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@10
7
Low Row
3 Sets
5-7 Reps
@10
8
Low Row
3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
12
Shrug (Dumbbell)
4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
Day 7
1
Overhead Press (Machine)
3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)
3 Sets
10-15 Reps
@10
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Face Pull
4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@9.5