Program Description
Powerbuilding V1 Increase size & strength using both powerlifting and bodybuilding techniques. 12 week program with 5 Strength training days and 1 cardio/calves day.
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 09, 2024 08:49
- Last EditedAug 20, 2024 07:40
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10+ reps
RPE 9
2
Squat (Barbell)
3
6 reps
70%
3
Single Leg Press
3
10-15 reps
RPE 7
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
3
15-20 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8+ reps
RPE 9
2
Squat (Barbell)
3
5 reps
75%
3
Single Leg Press
3
10-15 reps
RPE 7
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
3
15-20 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6+ reps
RPE 9
2
Squat (Barbell)
3
4 reps
80%
3
Single Leg Press
3
10-15 reps
RPE 7
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
3
15-20 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4+ reps
RPE 9
2
Squat (Barbell)
3
3 reps
85%
3
Hack Squat
3
6-10 reps
RPE 7
4
Leg Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2+ reps
RPE 9
2
Squat (Barbell)
4
2 reps
85%
3
Hack Squat
3
6-10 reps
RPE 7
4
Leg Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
65%
70%
2
Hack Squat
3
10 reps
RPE 6
3
Leg Curl
3
10-15 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6+ reps
RPE 9
2
Squat (Barbell)
5
3 reps
85%
3
Single Leg Press
3
10-15 reps
RPE 8
4
Lying Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
3
15-20 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4+ reps
RPE 9
2
Squat (Barbell)
5
2 reps
85%
3
Single Leg Press
3
10-15 reps
RPE 8
4
Lying Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
3
15-20 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2+ reps
RPE 9
2
Squat (Barbell)
5
1 reps
85%
3
Single Leg Press
3
10-15 reps
RPE 8
4
Lying Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
3
15-20 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5+ reps
RPE 9
2
Squat (Barbell)
3
2 reps
90%
3
Hack Squat
3
6-10 reps
RPE 8
4
Lying Leg Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3+ reps
RPE 9
2
Squat (Barbell)
3
1 reps
90%
3
Hack Squat
3
6-10 reps
RPE 8
4
Lying Leg Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
RPE 10
2
Hack Squat
3
10 reps
RPE 7
3
Lying Leg Curl
3
10-15 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10+ reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Incline Bench Press (Barbell)
3
10-15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
7
Pec Deck (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8+ reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
70%
3
Bench Press (Close Grip)
4
8 reps
60%
4
Incline Bench Press (Barbell)
3
10-15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
7
Pec Deck (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6+ reps
RPE 9
2
Overhead Press (Barbell)
3
4 reps
75%
3
Bench Press (Close Grip)
5
6 reps
65%
4
Incline Bench Press (Barbell)
3
10-15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
7
Pec Deck (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4+ reps
RPE 9
2
Overhead Press (Barbell)
3
3 reps
80%
3
Dip (Weighted)
4
6-10 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
7
Chest Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2+ reps
RPE 9
2
Overhead Press (Barbell)
4
2 reps
80%
3
Dip (Weighted)
4
6-10 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
7
Chest Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 7
2
Dip (Weighted)
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Chest Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6+ reps
RPE 9
2
Overhead Press (Barbell)
5
3 reps
85%
3
Bench Press (Close Grip)
5
6 reps
70%
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8.5
5
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 8
6
Front Raise
3
15-20 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4+ reps
RPE 9
2
Overhead Press (Barbell)
5
2 reps
85%
3
Bench Press (Close Grip)
5
5 reps
75%
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8.5
5
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 8
6
Front Raise
3
15-20 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2+ reps
RPE 9
2
Overhead Press (Barbell)
5
1 reps
85%
3
Bench Press (Close Grip)
4
4 reps
80%
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8.5
5
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 8
6
Front Raise
3
15-20 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5+ reps
RPE 9
2
Overhead Press (Barbell)
3
2 reps
90%
3
Dip (Weighted)
4
6-10 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8.5
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3+ reps
RPE 9
2
Overhead Press (Barbell)
3
1 reps
90%
3
Dip (Weighted)
4
6-10 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8.5
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1+ reps
RPE 9
2
Overhead Press (Barbell)
3
8 reps
65%
3
Dip (Weighted)
3
6-10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8.5
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
4
8 reps
60%
2
Pull-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
15-20 reps
RPE 8
5
Hammer Curl
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
5
8 reps
60%
2
Pull-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
15-20 reps
RPE 8
5
Hammer Curl
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
60%
2
Pull-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
15-20 reps
RPE 8
5
Hammer Curl
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
60%
2
Chin-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5
6
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10+ reps
RPE 9.5
2
Chin-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5
6
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
2
Chin-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5
6
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
4 reps
75%
80%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
15-20 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8.5
6
Reverse Pec Deck
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
3 reps
1 reps
5 reps
3 reps
1 reps
75%
77%
80%
77%
80%
82%
80%
82%
85%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
15-20 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8.5
6
Reverse Pec Deck
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
70%
75%
80%
85%
90%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
15-20 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8.5
6
Reverse Pec Deck
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Chin-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5
5
Hammer Curl
3
10-15 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Chin-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5
5
Hammer Curl
3
10-15 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Chin-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5
5
Hammer Curl
3
10-15 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
10+ reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
70%
3
Squat (Barbell)
4
10 reps
50%
4
Bulgarian Split Squat (Barbell)
3
10-15 reps
RPE 7
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
8+ reps
RPE 9
2
Front Squat (Barbell)
3
5 reps
75%
3
Squat (Barbell)
4
8 reps
60%
4
Bulgarian Split Squat (Barbell)
3
10-15 reps
RPE 7
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6+ reps
RPE 9
2
Front Squat (Barbell)
3
4 reps
80%
3
Squat (Barbell)
4
6 reps
70%
4
Bulgarian Split Squat (Barbell)
3
10-15 reps
RPE 7
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
4+ reps
RPE 9
2
Front Squat (Barbell)
3
3 reps
85%
3
Squat (Barbell)
5
4 reps
75%
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 7
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2+ reps
RPE 9
2
Front Squat (Barbell)
4
2 reps
85%
3
Squat (Barbell)
7
2 reps
80%
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 7
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
65%
70%
2
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
55%
60%
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
70%
2
Tempo Squat (Barbell)
1
6+ reps
RPE 8
3A
Squat (Barbell)
3
5 reps
70%
3B
Vertical Jump
3
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
75%
2
Tempo Squat (Barbell)
1
4+ reps
RPE 8
3A
Squat (Barbell)
3
5 reps
72%
3B
Vertical Jump
3
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4 reps
80%
2
Tempo Squat (Barbell)
1
4+ reps
RPE 8
3A
Squat (Barbell)
3
5 reps
75%
3B
Vertical Jump
3
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
85%
2
Tempo Squat (Barbell)
1
5+ reps
RPE 8
3A
Squat (Barbell)
3
5 reps
75%
3B
Vertical Jump
3
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
7
2 reps
85%
2
Tempo Squat (Barbell)
1
3+ reps
RPE 8
3A
Squat (Barbell)
3
5 reps
70%
3B
Vertical Jump
3
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1+ reps
RPE 10
2A
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
50%
55%
60%
2B
Wall Sit
3
1 mins
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-15 reps
RPE 8
2
Bench Press (Barbell)
1
10+ reps
RPE 9
3
Bench Press (Barbell)
3
6 reps
65%
4
Dumbbell Row
3
15-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8.5
6
Skull Crusher
3
15-20 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-15 reps
RPE 8
2
Bench Press (Barbell)
1
8+ reps
RPE 9
3
Bench Press (Barbell)
3
5 reps
70%
4
Dumbbell Row
3
15-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8.5
6
Skull Crusher
3
15-20 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-15 reps
RPE 8
2
Bench Press (Barbell)
1
6+ reps
RPE 9
3
Bench Press (Barbell)
3
4 reps
75%
4
Dumbbell Row
3
15-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8.5
6
Skull Crusher
3
15-20 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Barbell)
1
4+ reps
RPE 9
3
Bench Press (Barbell)
3
3 reps
80%
4
Dumbbell Row
3
10-15 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 8
7
Incline Curl (Dumbbell)
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Barbell)
1
2+ reps
RPE 9
3
Bench Press (Barbell)
4
2 reps
80%
4
Dumbbell Row
3
10-15 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 8
7
Incline Curl (Dumbbell)
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Bench Press (Barbell)
1
1+ reps
RPE 9
3
Dumbbell Row
3
10-15 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
5
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1+ reps
85%
2
Power Snatch
5
5
5 reps
3 reps
55%
75%
3
Bench Press (Barbell)
1
6+ reps
RPE 9
4
Bench Press (Barbell)
5
3 reps
85%
5
Chest Supported Row (Dumbbell)
3
15-20 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8.5
7
Skull Crusher
3
15-20 reps
RPE 8.5
8
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
8
1 reps
60%
2
Bench Press (Barbell)
1
4+ reps
RPE 9
3
Bench Press (Barbell)
5
2 reps
85%
4
Chest Supported Row (Dumbbell)
3
15-20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8.5
6
Skull Crusher
3
15-20 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1 reps
85%
2
Bench Press (Barbell)
1
2+ reps
RPE 9
3
Bench Press (Barbell)
5
1 reps
85%
4
Chest Supported Row (Dumbbell)
3
15-20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8.5
6
Skull Crusher
3
15-20 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1 reps
85%
2
Bench Press (Barbell)
1
5+ reps
RPE 9
3
Bench Press (Barbell)
3
2 reps
90%
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Skull Crusher
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1 reps
85%
2
Bench Press (Barbell)
1
3+ reps
RPE 9
3
Bench Press (Barbell)
3
1 reps
90%
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Skull Crusher
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1 reps
85%
2
Bench Press (Barbell)
1
1+ reps
RPE 9
3
Bench Press (Barbell)
3
8 reps
65%
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
6
Skull Crusher
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)1 Set
10+ Reps
@9
2
Squat (Barbell)3 Sets
6 Reps
70%
3
Single Leg Press3 Sets
10-15 Reps
@7
4
Leg Curl3 Sets
15-20 Reps
@8
5
Leg Extension3 Sets
15-20 Reps
@8
6
Seated Calf Raise3 Sets
15-20 Reps
@8
Day 5
1
Front Squat (Barbell)1 Set
10+ Reps
@9
2
Front Squat (Barbell)3 Sets
6 Reps
70%
3
Squat (Barbell)4 Sets
10 Reps
50%
4
Bulgarian Split Squat (Barbell)3 Sets
10-15 Reps
@7
5
Glute-Ham Raise3 Sets
10 Reps
@8
Day 2
1
Overhead Press (Barbell)1 Set
10+ Reps
@9
2
Overhead Press (Barbell)3 Sets
6 Reps
65%
3
Bench Press (Close Grip)4 Sets
10 Reps
55%
4
Incline Bench Press (Barbell)3 Sets
10-15 Reps
@8
5
One Arm Lateral Raise (Cable)3 Sets
15-20 Reps
@8
6
Tricep Rope Push Down (Cable)3 Sets
15-20 Reps
@8
7
Pec Deck (Machine)3 Sets
15-20 Reps
@8
Day 3
1
Tempo Deadlift4 Sets
8 Reps
60%
2
Pull-Up (Weighted)4 Sets
6-10 Reps
@8.5
3
Lat Pulldown (Neutral Grip)3 Sets
10-15 Reps
@8
4
Seated Row (Cable)3 Sets
15-20 Reps
@8
5
Hammer Curl3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
@8
Day 6
1
Romanian Deadlift (Barbell)4 Sets
10-15 Reps
@8
2
Bench Press (Barbell)1 Set
10+ Reps
@9
3
Bench Press (Barbell)3 Sets
6 Reps
65%
4
Dumbbell Row3 Sets
15-20 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)3 Sets
10-15 Reps
@8.5
6
Skull Crusher3 Sets
15-20 Reps
@8.5
7
Bicep Curl (EZ Bar)3 Sets
15-20 Reps
@8.5
Day 4
1
Standing Calf Raise3 Sets
15-20 Reps
@8.5