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BoostcampPNG

Strong AF Powerbuilding 8/5/2

by David Williams
23 athletes joined
5.0
(1 rating)

Program Description

Powerbuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2024 04:19
  • Last Edited
    Sep 02, 2024 04:35
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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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Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Overhead Press (Barbell)
3
2 reps
90%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Overhead Press (Barbell)
3
2 reps
90%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Overhead Press (Barbell)
3
2 reps
90%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Overhead Press (Barbell)
3
2 reps
90%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
70%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
70%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
80%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
5 reps
80%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
2 reps
90%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
70%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
70%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
80%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
5 reps
80%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
2 reps
90%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
70%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
70%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
80%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
5 reps
80%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
2 reps
90%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
70%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
70%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
80%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
5 reps
80%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
2 reps
90%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Overhead Press (Barbell)
3 Sets
8 Reps
70%
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
50%
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
50%
6
Dip (Weighted)
3 Sets
8 Reps
@8
7
Landmine Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9
Cable Crossover
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Bicep Curl (EZ Bar)
1 Set
3
Rope Crunches
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
10 Reps
@7
7
AB Rollout
3 Sets
10 Reps
@7
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
10
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
8 Reps
70%
2
Pull-Up (Weighted)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8 Reps
70%
4
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
8
Shrug (Dumbbell)
1 Set
50 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Joshua G.Age 39, Man
6 months ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
I don't think these mother fuckers know how big I am.