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Program Description

Powerbuilding basics

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    110 minutes
  • Created
    Apr 06, 2024 08:01
  • Last Edited
    May 14, 2024 03:16
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9.5
2
Lat Pulldown
4
12-15 reps
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9.5
2
Lat Pulldown
4
12-15 reps
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9.5
2
Lat Pulldown
4
12-15 reps
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9.5
2
Lat Pulldown
4
12-15 reps
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9.5
2
Lat Pulldown
4
12-15 reps
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9.5
2
Lat Pulldown
4
12-15 reps
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9.5
2
Lat Pulldown
4
12-15 reps
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9.5
2
Lat Pulldown
4
12-15 reps
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9.5
2
Lat Pulldown
4
12-15 reps
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9.5
2
Lat Pulldown
4
12-15 reps
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9.5
2
Lat Pulldown
4
12-15 reps
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9.5
2
Lat Pulldown
4
12-15 reps
RPE 10
3
Shrug (Dumbbell)
1
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
6-10 reps
RPE 9.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Assisted)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
6-10 reps
RPE 9.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Assisted)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
6-10 reps
RPE 9.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Assisted)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
6-10 reps
RPE 9.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Assisted)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
6-10 reps
RPE 9.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Assisted)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
6-10 reps
RPE 9.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Assisted)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
6-10 reps
RPE 9.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Assisted)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
6-10 reps
RPE 9.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Assisted)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
6-10 reps
RPE 9.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Assisted)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
6-10 reps
RPE 9.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Assisted)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
6-10 reps
RPE 9.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Assisted)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
6-10 reps
RPE 9.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Dip (Assisted)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 10
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 10
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 10
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 10
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 10
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 10
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 10
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 10
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 10
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 10
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 10
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 10
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 10
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 9
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
6-10 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
6-10 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
6-10 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
6-10 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
6-10 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
6-10 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
6-10 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
6-10 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
6-10 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
6-10 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
6-10 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
6-10 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
6-10 Reps
@9.5
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Dip (Assisted)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9.5
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Straight Leg Calf Raise
3 Sets
12-15 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
1-3 Reps
6-8 Reps
@8
@9
2
Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@9
@9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
Day 6
1
Sumo Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Hack Squat
3 Sets
8-12 Reps
@10
3
Lying Leg Curl
3 Sets
6-10 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 4
1
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@10
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@10
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9
@9.5
2
Lat Pulldown
4 Sets
12-15 Reps
@10
3
Shrug (Dumbbell)
1 Set
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
5
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10