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BoostcampPNG

PROJECT POWERBUILDING

by Tyrin B.
10 athletes joined

Program Description

This program is gonna get you STRONK

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 28, 2024 01:54
  • Last Edited
    Oct 14, 2024 06:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Chest Supported Row (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@7
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@7.5
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Dumbbell Row
3 Sets
6-8 Reps
@8
6A
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
6B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
2 Reps
4 Reps
@9
@7
2
Squat (Paused)
2 Sets
3 Reps
@7
3
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Leg Extension
3 Sets
8 Reps
@8
6
Leg Curl
2 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Reps
4 Reps
@8
@7
2
Deadlift (Paused)
2 Sets
3 Reps
@7
3
Pendlay Row
3 Sets
6 Reps
@8
4
Hack Squat
2 Sets
1 Set
5 Reps
5 Reps
@7
@8
5
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@7
@8
6
Leg Extension
3 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@7
@7
2
Pull-Up (Assisted)
3 Sets
AMRAP
@8
3
Dumbbell Bench Pullover
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
4
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5A
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
Day 3
1
Larsen Press (Barbell)
4 Sets
6 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
4
Shoulder Press (Machine)
3 Sets
6 Reps
@7
5A
Bicep Curl (Barbell)
4 Sets
6 Reps
@8
5B
Skull Crusher
4 Sets
8 Reps
@8