Program Description
This program combines key aspects of powerlifting, and bodybuilding to increase your one rep max for squat, bench, and deadlift. At the same time it will also target muscles that help you build a more “aesthetic” look. This program can also easily adapt to your schedule. Whether you can work out 3, 4, or 5 days a week, simply go to the gym when you can and do the next day in rotation. Just don’t skip or rest more than 3 days in a row. Due to the intensity of the program, don’t work out more than 3 days in a row. Try this program and watch your overall strength increase!
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerbuilding, Powerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout100 minutes
- CreatedJan 29, 2024 05:02
- Last EditedSep 01, 2024 11:44
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)
6
4 reps
85%
2
Barbell Row
4
6-8 reps
RPE 8
3
Military Press (Barbell)
6
4 reps
RPE 9
4
L-Sit Pull Up
4
AMRAP
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
85%
2
Barbell Row
4
6-8 reps
RPE 8
3
Military Press (Barbell)
6
4 reps
RPE 9
4
L-Sit Pull Up
4
AMRAP
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
85%
2
Barbell Row
4
6-8 reps
RPE 8
3
Military Press (Barbell)
6
4 reps
RPE 9
4
L-Sit Pull Up
4
AMRAP
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
85%
2
Barbell Row
4
6-8 reps
RPE 8
3
Military Press (Barbell)
6
4 reps
RPE 9
4
L-Sit Pull Up
4
AMRAP
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Barbell Row
3
6-8 reps
RPE 8
3
Military Press (Barbell)
3
4 reps
RPE 9
4
L-Sit Pull Up
2
AMRAP
RPE 9.5
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
85%
2
Barbell Row
4
6-8 reps
RPE 8
3
Military Press (Barbell)
6
4 reps
RPE 9
4
L-Sit Pull Up
4
AMRAP
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
85%
2
Barbell Row
4
6-8 reps
RPE 8
3
Military Press (Barbell)
6
4 reps
RPE 9
4
L-Sit Pull Up
4
AMRAP
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
85%
2
Barbell Row
4
6-8 reps
RPE 8
3
Military Press (Barbell)
6
4 reps
RPE 9
4
L-Sit Pull Up
4
AMRAP
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
85%
2
Barbell Row
4
6-8 reps
RPE 8
3
Military Press (Barbell)
6
4 reps
RPE 9
4
L-Sit Pull Up
4
AMRAP
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Barbell Row
3
6-8 reps
RPE 8
3
Military Press (Barbell)
3
4 reps
RPE 9
4
L-Sit Pull Up
2
AMRAP
RPE 9.5
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
85%
2
Deadlift (Barbell)
4
4 reps
60%
3
Leg Extension
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
85%
2
Deadlift (Barbell)
4
4 reps
60%
3
Leg Extension
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
85%
2
Deadlift (Barbell)
4
4 reps
60%
3
Leg Extension
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
85%
2
Deadlift (Barbell)
4
4 reps
60%
3
Leg Extension
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Deadlift (Barbell)
2
4 reps
60%
3
Leg Extension
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
85%
2
Deadlift (Barbell)
4
4 reps
60%
3
Leg Extension
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
85%
2
Deadlift (Barbell)
4
4 reps
60%
3
Leg Extension
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
85%
2
Deadlift (Barbell)
4
4 reps
60%
3
Leg Extension
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
85%
2
Deadlift (Barbell)
4
4 reps
60%
3
Leg Extension
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Deadlift (Barbell)
2
4 reps
60%
3
Leg Extension
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
70%
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
5
Pull-Up (Assisted)
4
8 reps
RPE 9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
70%
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
5
Pull-Up (Assisted)
4
8 reps
RPE 9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
70%
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
5
Pull-Up (Assisted)
4
8 reps
RPE 9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
70%
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
5
Pull-Up (Assisted)
4
8 reps
RPE 9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
70%
2
Military Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Pull-Up (Assisted)
3
8 reps
RPE 9
6
Bicep Curl (Cable)
2
10-12 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
70%
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
5
Pull-Up (Assisted)
4
8 reps
RPE 9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
70%
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
5
Pull-Up (Assisted)
4
8 reps
RPE 9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
70%
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
5
Pull-Up (Assisted)
4
8 reps
RPE 9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
70%
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
5
Pull-Up (Assisted)
4
8 reps
RPE 9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
70%
2
Military Press (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Pull-Up (Assisted)
3
8 reps
RPE 9
6
Bicep Curl (Cable)
2
10-12 reps
RPE 9.5
7
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
60%
2
Deadlift (Barbell)
5
4 reps
85%
3
Seated Hamstring Curl
3
8 reps
RPE 9
4
Standing Calf Raise
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
60%
2
Deadlift (Barbell)
5
4 reps
85%
3
Seated Hamstring Curl
3
8 reps
RPE 9
4
Standing Calf Raise
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
60%
2
Deadlift (Barbell)
5
4 reps
85%
3
Seated Hamstring Curl
3
8 reps
RPE 9
4
Standing Calf Raise
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
60%
2
Deadlift (Barbell)
5
4 reps
85%
3
Seated Hamstring Curl
3
8 reps
RPE 9
4
Standing Calf Raise
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
60%
2
Deadlift (Barbell)
3
4 reps
85%
3
Seated Hamstring Curl
2
8 reps
RPE 9
4
Standing Calf Raise
2
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
60%
2
Deadlift (Barbell)
5
4 reps
85%
3
Seated Hamstring Curl
3
8 reps
RPE 9
4
Standing Calf Raise
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
60%
2
Deadlift (Barbell)
5
4 reps
85%
3
Seated Hamstring Curl
3
8 reps
RPE 9
4
Standing Calf Raise
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
60%
2
Deadlift (Barbell)
5
4 reps
85%
3
Seated Hamstring Curl
3
8 reps
RPE 9
4
Standing Calf Raise
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
60%
2
Deadlift (Barbell)
5
4 reps
85%
3
Seated Hamstring Curl
3
8 reps
RPE 9
4
Standing Calf Raise
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
60%
2
Deadlift (Barbell)
3
4 reps
85%
3
Seated Hamstring Curl
2
8 reps
RPE 9
4
Standing Calf Raise
2
10-12 reps
RPE 8.5
Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)6 Sets
4 Reps
85%
2
Deadlift (Barbell)4 Sets
4 Reps
60%
3
Leg Extension3 Sets
8-12 Reps
@9
4
Seated Calf Raise3 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)6 Sets
4 Reps
85%
2
Barbell Row4 Sets
6-8 Reps
@8
3
Military Press (Barbell)6 Sets
4 Reps
@9
4
L-Sit Pull Up4 Sets
AMRAP
@9.5
5
Lateral Raise (Cable)3 Sets
8-12 Reps
@9.5
6
Single Arm Tricep Extension (Cable)3 Sets
8-12 Reps
@9.5
Day 3
1
Bench Press (Barbell)4 Sets
4 Reps
70%
2
Military Press (Barbell)4 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)3 Sets
10 Reps
@9
5
Pull-Up (Assisted)4 Sets
8 Reps
@9
6
Bicep Curl (Cable)3 Sets
10-12 Reps
@9.5
7
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
@9
Day 4
1
Squat (Barbell)4 Sets
4 Reps
60%
2
Deadlift (Barbell)5 Sets
4 Reps
85%
3
Seated Hamstring Curl3 Sets
8 Reps
@9
4
Standing Calf Raise3 Sets
10-12 Reps
@8.5