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BoostcampPNG

Short Kings Powerbuilding

by David Williams
3 athletes joined

Program Description

Powerbuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2024 02:22
  • Last Edited
    May 25, 2024 07:56
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Dip (Bodyweight)
1
50 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Dip (Bodyweight)
1
50 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Dip (Bodyweight)
1
50 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Dip (Bodyweight)
1
50 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Box Squat (Barbell)
3
8 reps
RPE 8
3
Leg Curl
1
50 reps
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 7
5
Hanging Leg Raise
1
50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 8
5
Cable Crunch
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Good Morning
3
8 reps
RPE 8
3
Leg Curl
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 8
5
AB Rollout
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Box Squat (Barbell)
3
8 reps
RPE 8
3
Leg Curl
1
50 reps
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 7
5
Hanging Leg Raise
1
50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 8
5
Cable Crunch
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Good Morning
3
8 reps
RPE 8
3
Leg Curl
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 8
5
AB Rollout
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Box Squat (Barbell)
3
8 reps
RPE 8
3
Leg Curl
1
50 reps
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 7
5
Hanging Leg Raise
1
50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 8
5
Cable Crunch
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Good Morning
3
8 reps
RPE 8
3
Leg Curl
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 8
5
AB Rollout
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Box Squat (Barbell)
3
8 reps
RPE 8
3
Leg Curl
1
50 reps
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 7
5
Hanging Leg Raise
1
50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 8
5
Cable Crunch
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Good Morning
3
8 reps
RPE 8
3
Leg Curl
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 8
5
AB Rollout
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
70%
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
50 reps
RPE 7
4
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Shoulder Press (Machine)
1
1
1
12 reps
13 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Dip (Bodyweight)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
50 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bench Press (Close Grip)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
70%
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
50 reps
RPE 7
4
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Shoulder Press (Machine)
1
1
1
12 reps
13 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Dip (Bodyweight)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
50 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bench Press (Close Grip)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
70%
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
50 reps
RPE 7
4
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Shoulder Press (Machine)
1
1
1
12 reps
13 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Dip (Bodyweight)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
50 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bench Press (Close Grip)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
70%
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
50 reps
RPE 7
4
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Shoulder Press (Machine)
1
1
1
12 reps
13 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Dip (Bodyweight)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
50 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bench Press (Close Grip)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
50 reps
RPE 8
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
1
8 reps
18 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Chest Supported Row (Machine)
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Shrug (Barbell)
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
RPE 8
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Reverse Pec Deck
1
50 reps
RPE 7
5
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
50 reps
RPE 8
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
1
8 reps
18 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Chest Supported Row (Machine)
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Shrug (Barbell)
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
RPE 8
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Reverse Pec Deck
1
50 reps
RPE 7
5
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
50 reps
RPE 8
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
1
8 reps
18 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Chest Supported Row (Machine)
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Shrug (Barbell)
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
RPE 8
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Reverse Pec Deck
1
50 reps
RPE 7
5
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
50 reps
RPE 8
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
1
8 reps
18 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Chest Supported Row (Machine)
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Shrug (Barbell)
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
RPE 8
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Reverse Pec Deck
1
50 reps
RPE 7
5
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Leg Press
3
20 reps
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Leg Press
3
20 reps
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Leg Press
3
20 reps
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Leg Press
3
20 reps
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Dip (Bodyweight)
1 Set
50 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
Day 2
1
Deadlift (Barbell)
3 Sets
8 Reps
70%
2
Box Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Curl
1 Set
50 Reps
@8
4
Seated Calf Raise
1 Set
50 Reps
@7
5
Hanging Leg Raise
1 Set
50 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
50 Reps
@7
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
Day 4
1
Pull-Up (Bodyweight)
1 Set
50 Reps
@7
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
5
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Hack Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Leg Extension
1 Set
50 Reps
@7
4
Standing Calf Raise
1 Set
50 Reps
@7
5
Decline Crunch
1 Set
50 Reps
@7