logo
BoostcampPNG

S,B,D + accessory hypertrophy

by null
5.0
(1 rating)

Program Description

**S,B,D + Accessory Hypertrophy** is a comprehensive 5-week program designed to build strength and muscle through a structured approach to compound lifts and accessory work. With a commitment of 30 training days, you'll focus on essential movements like squats, deadlifts, and bench presses, complemented by targeted accessory exercises to enhance hypertrophy. Each session is crafted to progressively challenge your limits, ensuring steady gains in strength and size. Get ready to transform your physique and elevate your lifting game!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    110 minutes
  • Created
    Aug 25, 2025 11:11
  • Last Edited
    Aug 31, 2025 07:07

Summary

Unlock your strength potential with the S,B,D + Accessory Hypertrophy program! Over the course of 5 weeks, you’ll engage in a rigorous 6-day weekly training regimen that focuses on the foundational lifts—squat, bench press, and deadlift—while incorporating targeted accessory movements for balanced hypertrophy. Expect to build muscle and increase your overall strength with a variety of exercises designed to challenge your limits. Equip yourself with a full gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.5%
Glutes
11.6%
Triceps
9.8%
Chest
9.1%
Upper Back
7.5%
Front Delts
6.7%
Hamstrings
6.7%
Lats
6.7%
Biceps
6.3%
Lower Back
5.2%
Abs
4.5%
Middle Delts
4.4%
Adductors
3.4%
Calves
2.2%
Abductors
1.1%
Forearms
0.8%
Rear Delts
0.4%
BlogBannerPC
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
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6-6.5
RPE 6.5-6.5
RPE 7-7.5
RPE 7.5-8
3
Standing Calf Raise
3
5 reps
RPE 9
4
Leg Extension
2
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Cable Crunch
1
1
5 reps
5 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6-6.5
RPE 6.5-6.5
RPE 7-7.5
RPE 7.5-8
3
Standing Calf Raise
2
5 reps
RPE 9
4
Leg Extension
2
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Cable Crunch
1
1
5 reps
5 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
4-7 reps
4-7 reps
3-6 reps
3-5 reps
2-4 reps
2-4 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6-6.5
RPE 6.5-6.5
RPE 7-7.5
RPE 7.5-8
3
Standing Calf Raise
2
5 reps
RPE 9
4
Leg Extension
2
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Cable Crunch
1
1
5 reps
5 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
4-7 reps
3-6 reps
3-5 reps
2-4 reps
2-4 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6-6.5
RPE 6.5-6.5
RPE 7-7.5
RPE 7.5-8
3
Standing Calf Raise
2
5 reps
RPE 9
4
Leg Extension
2
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Cable Crunch
1
1
5 reps
5 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2-5 reps
2-4 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 7-7.5
RPE 7.5-8
3
Standing Calf Raise
1
5 reps
RPE 9
4
Leg Extension
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Cable Crunch
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Rack Pull (Barbell)
1
1
1
3-5 reps
2-4 reps
2-4 reps
RPE 9.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
3
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 9
RPE 9.5
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
5-7 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Back Extension (Weighted)
1
2-4 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Rack Pull (Barbell)
1
1
1
3-5 reps
2-4 reps
2-4 reps
RPE 9.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
3
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 9
RPE 9.5
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
5-7 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Back Extension (Weighted)
1
2-4 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3-6 reps
3-5 reps
2-4 reps
2-4 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
2
Rack Pull (Barbell)
2
1
2-4 reps
2-4 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
3
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 9
RPE 9.5
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
5-7 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Back Extension (Weighted)
1
2-4 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3-5 reps
2-4 reps
2-4 reps
2-4 reps
RPE 6.5
RPE 8.5
RPE 9.5
RPE 10
2
Rack Pull (Barbell)
1
1
1
2-4 reps
1-3 reps
1-3 reps
RPE 9.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
3
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 9
RPE 9.5
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
5-7 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Back Extension (Weighted)
1
2-4 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2-4 reps
1-3 reps
1-2 reps
RPE 6.5
RPE 8
RPE 9.5
2
Rack Pull (Barbell)
1
1
1-3 reps
1-3 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 9
RPE 9.5
4
Chest Supported Row (Machine)
1
5-7 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
1
5-7 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
1
5-7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
5-7 reps
RPE 9
3
Single Arm Pushdown
2
5-7 reps
RPE 9.5
4
Tricep Kickback
1
6-8 reps
RPE 9.5
5
Overhead Press (Machine)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Cable)
3
5-7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
5-7 reps
RPE 9
3
Single Arm Pushdown
2
5-7 reps
RPE 9.5
4
Tricep Kickback
1
6-8 reps
RPE 9.5
5
Overhead Press (Machine)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Cable)
2
5-7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
4-7 reps
4-6 reps
3-6 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
5-7 reps
RPE 9
3
Single Arm Pushdown
2
5-7 reps
RPE 9.5
4
Tricep Kickback
1
6-8 reps
RPE 9.5
5
Overhead Press (Machine)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Cable)
2
5-7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
4-7 reps
4-6 reps
3-6 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
5-7 reps
RPE 9
3
Single Arm Pushdown
2
5-7 reps
RPE 9.5
4
Tricep Kickback
1
6-8 reps
RPE 9.5
5
Overhead Press (Machine)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Cable)
2
5-7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4-7 reps
3-5 reps
2-5 reps
RPE 7
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
5-7 reps
RPE 9
3
Single Arm Pushdown
2
5-7 reps
RPE 9.5
4
Overhead Press (Machine)
1
4-7 reps
RPE 9.5
5
Lateral Raise (Machine)
1
4-7 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6-6.5
RPE 6.5-6.5
RPE 7-7.5
RPE 7.5-8
3
Standing Calf Raise
3
5 reps
RPE 9
4
Leg Extension
2
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Cable Crunch
1
1
5 reps
5 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6-6.5
RPE 6.5-6.5
RPE 7-7.5
RPE 7.5-8
3
Standing Calf Raise
2
5 reps
RPE 9
4
Leg Extension
2
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Cable Crunch
1
1
5 reps
5 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
4-7 reps
4-7 reps
3-6 reps
3-5 reps
2-4 reps
2-4 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6-6.5
RPE 6.5-6.5
RPE 7-7.5
RPE 7.5-8
3
Standing Calf Raise
2
5 reps
RPE 9
4
Leg Extension
2
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Cable Crunch
1
1
5 reps
5 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
4-7 reps
3-6 reps
3-5 reps
2-4 reps
2-4 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6-6.5
RPE 6.5-6.5
RPE 7-7.5
RPE 7.5-8
3
Standing Calf Raise
2
5 reps
RPE 9
4
Leg Extension
2
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Cable Crunch
1
1
5 reps
5 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2-5 reps
2-4 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 7-7.5
RPE 7.5-8
3
Standing Calf Raise
1
5 reps
RPE 9
4
Leg Extension
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Cable Crunch
1
5 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Rack Pull (Barbell)
1
1
1
3-5 reps
2-4 reps
2-4 reps
RPE 9.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
3
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 9
RPE 9.5
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
5-7 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Back Extension (Weighted)
1
2-4 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Rack Pull (Barbell)
1
1
1
3-5 reps
2-4 reps
2-4 reps
RPE 9.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
3
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 9
RPE 9.5
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
5-7 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Back Extension (Weighted)
1
2-4 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3-6 reps
3-5 reps
2-4 reps
2-4 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
2
Rack Pull (Barbell)
2
1
2-4 reps
2-4 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
3
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 9
RPE 9.5
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
5-7 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Back Extension (Weighted)
1
2-4 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3-5 reps
2-4 reps
2-4 reps
2-4 reps
RPE 6.5
RPE 8.5
RPE 9.5
RPE 10
2
Rack Pull (Barbell)
1
1
1
2-4 reps
1-3 reps
1-3 reps
RPE 9.5
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
3
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 9
RPE 9.5
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
5-7 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
1
1
5-7 reps
5-7 reps
RPE 9.5
RPE 9.5
7
Back Extension (Weighted)
1
2-4 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2-4 reps
1-3 reps
1-2 reps
RPE 6.5
RPE 8
RPE 9.5
2
Rack Pull (Barbell)
1
1
1-3 reps
1-3 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 9
RPE 9.5
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
1
5-7 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
1
5-7 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
5-7 reps
RPE 9
3
Single Arm Pushdown
2
5-7 reps
RPE 9.5
4
Tricep Kickback
1
6-8 reps
RPE 9.5
5
Overhead Press (Machine)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Cable)
3
5-7 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
5-7 reps
RPE 9
3
Single Arm Pushdown
2
5-7 reps
RPE 9.5
4
Tricep Kickback
1
6-8 reps
RPE 9.5
5
Overhead Press (Machine)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Cable)
2
5-7 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
4-7 reps
4-6 reps
3-6 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
5-7 reps
RPE 9
3
Single Arm Pushdown
2
5-7 reps
RPE 9.5
4
Tricep Kickback
1
6-8 reps
RPE 9.5
5
Overhead Press (Machine)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Cable)
2
5-7 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
4-7 reps
4-6 reps
3-6 reps
3-5 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
5-7 reps
RPE 9
3
Single Arm Pushdown
2
5-7 reps
RPE 9.5
4
Tricep Kickback
1
6-8 reps
RPE 9.5
5
Overhead Press (Machine)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Cable)
2
5-7 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4-7 reps
3-5 reps
2-5 reps
RPE 7
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
5-7 reps
RPE 9
3
Single Arm Pushdown
2
5-7 reps
RPE 9.5
4
Overhead Press (Machine)
1
4-7 reps
RPE 9.5
5
Lateral Raise (Machine)
1
4-7 reps
RPE 9.5
Week 1
1 / 5 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@9.5
2
Rack Pull (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-4 Reps
2-4 Reps
@9.5
@9.5
@10
3
Lat Pulldown
1 Set
1 Set
3 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@7
@9
@9.5
4
Chest Supported Row (Machine)
2 Sets
5-7 Reps
@9.5
5
Preacher Curl (Dumbbell)
2 Sets
5-7 Reps
@9.5
6
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
@9.5
@9.5
7
Back Extension (Weighted)
1 Set
2-4 Reps
@8.5
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@9.5
2
Rack Pull (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
2-4 Reps
2-4 Reps
@9.5
@9.5
@10
3
Lat Pulldown
1 Set
1 Set
3 Sets
5-7 Reps
5-7 Reps
5-7 Reps
@7
@9
@9.5
4
Chest Supported Row (Machine)
2 Sets
5-7 Reps
@9.5
5
Preacher Curl (Dumbbell)
2 Sets
5-7 Reps
@9.5
6
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
@9.5
@9.5
7
Back Extension (Weighted)
1 Set
2-4 Reps
@8.5
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
2
Incline Bench Press (Smith Machine)
1 Set
5-7 Reps
@9
3
Single Arm Pushdown
2 Sets
5-7 Reps
@9.5
4
Tricep Kickback
1 Set
6-8 Reps
@9.5
5
Overhead Press (Machine)
1 Set
2 Sets
4-7 Reps
4-7 Reps
@9
@9.5
6
Lateral Raise (Cable)
3 Sets
5-7 Reps
@9.5
Day 6
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
2
Incline Bench Press (Smith Machine)
1 Set
5-7 Reps
@9
3
Single Arm Pushdown
2 Sets
5-7 Reps
@9.5
4
Tricep Kickback
1 Set
6-8 Reps
@9.5
5
Overhead Press (Machine)
1 Set
2 Sets
4-7 Reps
4-7 Reps
@9
@9.5
6
Lateral Raise (Cable)
3 Sets
5-7 Reps
@9.5
Day 1
1
Squat (Barbell)
3 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7.5
@8
@8.5
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6-6.5
@6.5-6.5
@7-7.5
@7.5-8
3
Standing Calf Raise
3 Sets
5 Reps
@9
4
Leg Extension
2 Sets
5 Reps
@9.5
5
Hip Adductor (Machine)
1 Set
5 Reps
@9.5
6
Hip Abductor (Machine)
1 Set
5 Reps
@9.5
7
Cable Crunch
1 Set
1 Set
5 Reps
5 Reps
@9
@9.5
Day 4
1
Squat (Barbell)
3 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7.5
@8
@8.5
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6-6.5
@6.5-6.5
@7-7.5
@7.5-8
3
Standing Calf Raise
3 Sets
5 Reps
@9
4
Leg Extension
2 Sets
5 Reps
@9.5
5
Hip Adductor (Machine)
1 Set
5 Reps
@9.5
6
Hip Abductor (Machine)
1 Set
5 Reps
@9.5
7
Cable Crunch
1 Set
1 Set
5 Reps
5 Reps
@9
@9.5