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BoostcampPNG

Power-building Program

by Quinton Albertson
1 athletes joined

Program Description

Build big muscles

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 22, 2025 01:34
  • Last Edited
    Feb 22, 2025 02:47
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Deadlift (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Deadlift (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Deadlift (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Deadlift (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Deadlift (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Deadlift (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Deadlift (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Deadlift (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Deadlift (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Deadlift (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Deadlift (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Barbell Row
1 Set
2 Sets
10 Reps
8 Reps
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
4
Lat Pulldown (Close Grip)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
5
Shrug (Barbell)
3 Sets
20 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
7
Fat Grip Hold
3 Sets
1 mins
@9
8
Wrist Curls
3 Sets
30 Reps
@9
Day 6
1
Seated Overhead Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
12 Reps
@8
@9
3
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
4
Hammer Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
5
Single Arm Overhead Tricep Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
6
Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
7
Fat Grip Hold
3 Sets
1 mins
@9
8
Wrist Curls
3 Sets
30 Reps
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
65%
70%
75%
2
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
8 Reps
@8
@9
3
Leg Extension
1 Set
2 Sets
12 Reps
10 Reps
@8
@9
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@9
5
Lying Leg Curl
3 Sets
15 Reps
@9
6
Seated Calf Raise
3 Sets
25 Reps
@9
7
Standing Calf Raise
3 Sets
25 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
65%
70%
75%
2
Seated Overhead Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@9
4
Close Grip Bench Press (Smith Machine)
3 Sets
8 Reps
@9
5
Chest Fly (Machine)
3 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
12 Reps
@8
@9
Day 4
1
Squat (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
65%
70%
75%
2
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
8 Reps
@8
@9
3
Leg Extension
1 Set
2 Sets
12 Reps
10 Reps
@8
@9
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@9
5
Lying Leg Curl
3 Sets
15 Reps
@9
6
Seated Calf Raise
3 Sets
25 Reps
@9
7
Standing Calf Raise
3 Sets
25 Reps
@9
Day 5
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
65%
70%
75%
2
Deadlift (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
65%
70%
75%
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@9
4
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
10 Reps
@8
@9
5
Seated Row (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
6
Lat Pulldown (Close Grip)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
7
Shrug (Barbell)
3 Sets
20 Reps
@9