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Roman PowerBuilder

by Thiago Benito Padilla

Program Description

Build 1 rep max strength and size

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 26, 2026 08:31
  • Last Edited
    Feb 27, 2026 09:05
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.3%
Quadriceps
9.9%
Glutes
9.9%
Triceps
9.9%
Front Delts
9.9%
Upper Back
9.5%
Chest
9.2%
Lats
8.5%
Abs
6%
Biceps
5.6%
Lower Back
4.2%
Rear Delts
2.1%
Adductors
1.4%
Middle Delts
1.4%
Forearms
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Deadlift (Barbell)
1
3 reps
80%
2
Block Pull (Barbell)
2
6 reps
RPE 7
3A
Floor Press (Barbell)
2
6 reps
RPE 7
3B
Meadows Curl
2
10 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
82.5%
2
Block Pull (Barbell)
2
6 reps
RPE 7
3A
Floor Press (Barbell)
2
6 reps
RPE 7
3B
Meadows Curl
2
10 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
85%
2
Block Pull (Barbell)
2
6 reps
RPE 7
3A
Floor Press (Barbell)
2
6 reps
RPE 7
3B
Meadows Curl
2
10 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
87.5%
2
Block Pull (Barbell)
2
6 reps
RPE 7
3A
Floor Press (Barbell)
2
6 reps
RPE 7
3B
Meadows Curl
2
10 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
82.5%
2
Block Pull (Barbell)
2
6 reps
RPE 7
3A
Floor Press (Barbell)
2
6 reps
RPE 7
3B
Meadows Curl
2
10 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
85%
2
Block Pull (Barbell)
2
6 reps
RPE 7
3A
Floor Press (Barbell)
2
6 reps
RPE 7
3B
Meadows Curl
2
10 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
87.5%
2
Block Pull (Barbell)
2
6 reps
RPE 7
3A
Floor Press (Barbell)
2
6 reps
RPE 7
3B
Meadows Curl
2
10 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Block Pull (Barbell)
2
6 reps
RPE 7
3A
Floor Press (Barbell)
2
6 reps
RPE 7
3B
Meadows Curl
2
10 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
87.5%
2
Block Pull (Barbell)
2
6 reps
RPE 7
3A
Floor Press (Barbell)
2
6 reps
RPE 7
3B
Meadows Curl
2
10 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
87.5%
2
Block Pull (Barbell)
2
6 reps
RPE 7
3A
Floor Press (Barbell)
2
6 reps
RPE 7
3B
Meadows Curl
2
10 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Block Pull (Barbell)
2
6 reps
RPE 7
3A
Floor Press (Barbell)
2
6 reps
RPE 7
3B
Meadows Curl
2
10 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92.5%
2
Block Pull (Barbell)
2
6 reps
RPE 7
3A
Floor Press (Barbell)
2
6 reps
RPE 7
3B
Meadows Curl
2
10 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 8
5
Hanging Oblique Knee Raise
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
3 reps
80%
1B
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
2A
Band Bench Press
3
6 reps
RPE 7
2B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
4A
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 10
4B
Kroc Row
1
1
10-15 reps
10-18 reps
RPE 10
RPE 10
5
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
3 reps
82.5%
1B
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
2A
Band Bench Press
3
6 reps
RPE 7
2B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
4A
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 10
4B
Kroc Row
1
1
10-15 reps
10-18 reps
RPE 10
RPE 10
5
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
3 reps
85%
1B
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
2A
Band Bench Press
3
6 reps
RPE 7
2B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
4A
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 10
4B
Kroc Row
1
1
10-15 reps
10-18 reps
RPE 10
RPE 10
5
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
3 reps
87.5%
1B
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
2A
Band Bench Press
3
6 reps
RPE 7
2B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
4A
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 10
4B
Kroc Row
1
1
10-15 reps
10-18 reps
RPE 10
RPE 10
5
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2 reps
82.5%
1B
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
2A
Band Bench Press
3
6 reps
RPE 7
2B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
4A
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 10
4B
Kroc Row
1
1
10-15 reps
10-18 reps
RPE 10
RPE 10
5
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2 reps
85%
1B
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
2A
Band Bench Press
3
6 reps
RPE 7
2B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
4A
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 10
4B
Kroc Row
1
1
10-15 reps
10-18 reps
RPE 10
RPE 10
5
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2 reps
87.5%
1B
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
2A
Band Bench Press
3
6 reps
RPE 7
2B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
4A
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 10
4B
Kroc Row
1
1
10-15 reps
10-18 reps
RPE 10
RPE 10
5
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2 reps
90%
1B
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
2A
Band Bench Press
3
6 reps
RPE 7
2B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
4A
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 10
4B
Kroc Row
1
1
10-15 reps
10-18 reps
RPE 10
RPE 10
5
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
1 reps
87.5%
1B
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
2A
Band Bench Press
3
6 reps
RPE 7
2B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
4A
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 10
4B
Kroc Row
1
1
10-15 reps
10-18 reps
RPE 10
RPE 10
5
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
1 reps
87.5%
1B
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
2A
Band Bench Press
3
6 reps
RPE 7
2B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
4A
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 10
4B
Kroc Row
1
1
10-15 reps
10-18 reps
RPE 10
RPE 10
5
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
1 reps
90%
1B
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
2A
Band Bench Press
3
6 reps
RPE 7
2B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
4A
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 10
4B
Kroc Row
1
1
10-15 reps
10-18 reps
RPE 10
RPE 10
5
Lying Leg Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
1 reps
92.5%
1B
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
2A
Band Bench Press
3
6 reps
RPE 7
2B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
4A
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 10
4B
Kroc Row
1
1
10-15 reps
10-18 reps
RPE 10
RPE 10
5
Lying Leg Curl
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
80%
1B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 8
2
Squat (Paused)
3
6 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5A
Upright Row (Dumbbell)
2
10 reps
RPE 10
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
82.5%
1B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 8
2
Squat (Paused)
3
6 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5A
Upright Row (Dumbbell)
2
10 reps
RPE 10
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
85%
1B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 8
2
Squat (Paused)
3
6 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5A
Upright Row (Dumbbell)
2
10 reps
RPE 10
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
87.5%
1B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 8
2
Squat (Paused)
3
6 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5A
Upright Row (Dumbbell)
2
10 reps
RPE 10
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2 reps
82.5%
1B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 8
2
Squat (Paused)
3
6 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5A
Upright Row (Dumbbell)
2
10 reps
RPE 10
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2 reps
85%
1B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 8
2
Squat (Paused)
3
6 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5A
Upright Row (Dumbbell)
2
10 reps
RPE 10
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2 reps
87.5%
1B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 8
2
Squat (Paused)
3
6 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5A
Upright Row (Dumbbell)
2
10 reps
RPE 10
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2 reps
90%
1B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 8
2
Squat (Paused)
3
6 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5A
Upright Row (Dumbbell)
2
10 reps
RPE 10
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1 reps
87.5%
1B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 8
2
Squat (Paused)
3
6 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5A
Upright Row (Dumbbell)
2
10 reps
RPE 10
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1 reps
92.5%
1B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 8
2
Squat (Paused)
3
6 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5A
Upright Row (Dumbbell)
2
10 reps
RPE 10
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1 reps
90%
1B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 8
2
Squat (Paused)
3
6 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5A
Upright Row (Dumbbell)
2
10 reps
RPE 10
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1 reps
92.5%
1B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 8
2
Squat (Paused)
3
6 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5A
Upright Row (Dumbbell)
2
10 reps
RPE 10
5B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6 reps
RPE 8
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3A
Single Leg Press
2
10 reps
RPE 8
3B
Push Up
2
AMRAP
RPE 7
4
Hyperextension
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6 reps
RPE 8
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3A
Single Leg Press
2
10 reps
RPE 8
3B
Push Up
2
AMRAP
RPE 7
4
Hyperextension
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6 reps
RPE 8
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3A
Single Leg Press
2
10 reps
RPE 8
3B
Push Up
2
AMRAP
RPE 7
4
Hyperextension
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6 reps
RPE 8
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3A
Single Leg Press
2
10 reps
RPE 8
3B
Push Up
2
AMRAP
RPE 7
4
Hyperextension
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6 reps
RPE 8
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3A
Single Leg Press
2
10 reps
RPE 8
3B
Push Up
2
AMRAP
RPE 7
4
Hyperextension
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6 reps
RPE 8
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3A
Single Leg Press
2
10 reps
RPE 8
3B
Push Up
2
AMRAP
RPE 7
4
Hyperextension
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6 reps
RPE 8
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3A
Single Leg Press
2
10 reps
RPE 8
3B
Push Up
2
AMRAP
RPE 7
4
Hyperextension
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6 reps
RPE 8
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3A
Single Leg Press
2
10 reps
RPE 8
3B
Push Up
2
AMRAP
RPE 7
4
Hyperextension
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6 reps
RPE 8
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3A
Single Leg Press
2
10 reps
RPE 8
3B
Push Up
2
AMRAP
RPE 7
4
Hyperextension
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6 reps
RPE 8
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3A
Single Leg Press
2
10 reps
RPE 8
3B
Push Up
2
AMRAP
RPE 7
4
Hyperextension
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6 reps
RPE 8
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3A
Single Leg Press
2
10 reps
RPE 8
3B
Push Up
2
AMRAP
RPE 7
4
Hyperextension
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6 reps
RPE 8
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3A
Single Leg Press
2
10 reps
RPE 8
3B
Push Up
2
AMRAP
RPE 7
4
Hyperextension
2
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 4
1A
Front Squat (Barbell)
3 Sets
6 Reps
@8
1B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
@8.5
2
Spoto Press
3 Sets
10 Reps
@7
3A
Single Leg Press
2 Sets
10 Reps
@8
3B
Push Up
2 Sets
AMRAP
@7
4
Hyperextension
2 Sets
15 Reps
@8
Day 3
1A
Squat (Barbell)
1 Set
3 Reps
80%
1B
Pull-Up (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@8
@8
2
Squat (Paused)
3 Sets
6 Reps
@7
3A
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@9
3B
Pullover (Dumbbell)
2 Sets
10-15 Reps
@10
4
Dip (Bodyweight)
2 Sets
AMRAP
@8.5
5A
Upright Row (Dumbbell)
2 Sets
10 Reps
@10
5B
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1A
Bench Press (Paused)
1 Set
3 Reps
80%
1B
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
@10
2A
Band Bench Press
3 Sets
6 Reps
@7
2B
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
4A
Rolling Tricep Extension (Dumbbell)
2 Sets
10 Reps
@10
4B
Kroc Row
1 Set
1 Set
10-15 Reps
10-18 Reps
@10
@10
5
Lying Leg Curl
2 Sets
12 Reps
@10
Day 1
1
Deadlift (Barbell)
1 Set
3 Reps
80%
2
Block Pull (Barbell)
2 Sets
6 Reps
@7
3A
Floor Press (Barbell)
2 Sets
6 Reps
@7
3B
Meadows Curl
2 Sets
10 Reps
@10
4
Barbell Row
2 Sets
10 Reps
@8
5
Hanging Oblique Knee Raise
2 Sets
AMRAP
@9